10 Whole Body Vibration Training Guidelines
Here is a summary of the key points to be aware of when using Whole Body Vibration.
- Use the machine for therapy or working out 3 times a week, with a 48 hour rest period between sessions.
- As a general rule - the safe time limit for the WBV sessions is about 10-15 minutes per 48 hours. If the aim of the WBV session is resistance training then the time lag can be 72 hours between sessions.
- Correct bodily positioning on the equipment is very important as an improper position would multiply the stress-strain factor many times over per second (up to 50 times per second at 50 hz) and very likely result in trauma to bodily tissues. (Specialized advice and guidance would be needed here. Refer also to a sample WBV safety training program).
- WBV workouts exercise the neuromuscular system; the WBV effect on muscle issue is similar or identical as resistance training as far as inducing the catabolic and anabolic responses in the body, hence the absolute need to give the body at least a 48 hour rest period between sessions. Further, there may be long-term negative effects of continued (without rest day) WBV resulting in muscle tissue breakdown and negative influence on the thyroid gland.
- Generally safe amplitude for warm-up, therapy and basic training protocol: 2-3 mm for warmup and therapy, increasing to 5 mm as tolerance increases.
- Choice of machine type (pivotal or lineal) would depend on goals: therapy, training or both. Using lower frequencies, a pivotal machine would be preferred, using higher frequencies a lineal machine would be preferred. Larger platform and heavier machines are needed for specialized therapy and training. A combination of pivotal and lineal machines would efficiently serve advancing therapy and training goals.
- 10 minutes or less a day for 5-6 sessions per week may be safe for weight-loss and muscle toning for some weeks. With any type of machine 5-6 sessions per week of between 20-45 minutes per day may give an initial toning and fat loss effect to the body (5-6 weeks), but over a longer period (2-5 months+) have been known to create health disorders ranging from hyperthyroidism and other hormonal disorders to potential internal
organ failure. - Resistance training can be done immediately or very soon after the WBV warm-up or holding the static poses on the machines. Cardiovascular exercises can be done during the days intervening between WBV sessions, or the same day.
- Safety guidelines for resonance frequency:
- Pivotal units (0-30 hz)
- Lineal units (38-50 hz) - preferred frequency 43 hz
- There are some opinions that vibrations below 20 hz are not healthful for the spine and internal organs in lineal machines.
Thanks to D. Greene for collating the bulk of this, and also Lloyd Shaw for providing feedback.
Written by Site Administrator on March 18th, 2007
61 Comments
15mins every 48hrs is safe.
- Di
March 20th, 2007Have any studies been done or are any references available of people using Whole Body Vibration Training at recommended/safe limits, say 10-15 mins 2-3 x weekly, for several years? I mean apart from you, Lloyd.
What are the gains in training, gains in therapy, and are there any negatives in health or fitness that might possibly occur? How would a user guard against any possible detrimental or harmful effects of continued use.
Please be specific in terms of linear and pivotal and also regarding home use (
surely a user would get bored after a few months or the machine would not perform well unless it was top standard to begin with) and commercial and gym based machines.I can imagine law suits ensuing in North America if a user believed a medical condition they had related in any way to long term use of WBV. Are we this far down the track or is WBV availabilty to the general public too young for this?
Note: It is very interesting to me to see you all debate the pros and cons of particular brands of machine and if they perform as stated. Thank you Lloyd, TC, Mike Hair for caring about the SAFETY of users. Obviously for me, a User, that is my first concern, then followed by the efficacy of a particular model but I get the idea that these features are often linked.
Vibration Therapy/Training is not new and has been used on a continued basis in Europe , with machines been widely available to the public for several years now ( since 1999) .
No problems recorded.
If anything we are now safer than before with my company putting pressure on others to follow ISO 2631 . Using this as a guideline to limit machine function and exposure.
( ISO 2631 defines methods for the measurement of periodic, random and transient whole-body vibration. )
These are global safety standards.
- Di
March 20th, 2007Thanks Lloyd. Thinking ahead to semi-specific uses of vibration therapy/training. Your website states that VT “helps your body to maintain its bone density and even help weaker bones get stronger.
Could this help people with a disorganised bone remodelling process, as seen in Paget’s Disease? As this affects bones of the skull, Spine, long bones of arms and legs, is is a fair assumption to think that Vibration therapy and/or Vibration Training “might” help encourage stronger (less spongey) bone re-growth? (This disease affects my Mother and other family members).
It should in “Theory” help with most bone disorders.
Remember though that my articals try to deal with the Theory VS Reality of Vibration Training .
I am trying to be safe , but I believe trust in my theorys will still be an issue for some time.
- Jasper Sidhu
March 20th, 2007Hi Lloyd
I agree with the recommendations set forth by D. Greene and you. I’d like to expand on it with another recommendation, with my experience on it and the potential to use it over time.
We also recommend a maximum of 15 minutes of vibration time. However, to go one step further, I’ve narrowed it down to about 2 minutes of vibration time per BODY PART. The advantage is two fold: it allows for safe vibration use, and it is also effective in getting the quick work out that everyone desires.
we have found that if someone does 4 sets at 30 seconds each, and are exercising at a high frequency and amplitude, they can still increase the time to 45 seconds, or 60 seconds and do less sets, still adding up to a 2 minute per body part program. Its amazing to see the amount of fatigue set in when one goes from 30 seconds to 60 seconds. Just another thing to throw out there.
On another note, Lloyd is right about proper positioning. If you dont feel the vibration effects in the areas you want, its not that its not working, its just that the position is wrong. One has to play around with positioning to get the right effects. I hope this helps
Important Notice…….
I will no longer be mentioning specific brands if asked about ” Good or Bad machines .Reason…..
I now have a folder of 118 different models. With a new one being released each week. Also some companies are deliberatly changing names every couple of months to counter the effects of “negative branding”.Also some brands are making deals with sub-standard manufacturors and marketers. So even a good unit could become bad overnight.
I believe it is in the publics best interests to now only concentrate on questions and comments regarding
(a) Quality ( what to look for )
(b) Safety
(c) Ethics
(d) New Developments
(e) Theory- Green
March 25th, 2007Site Administrator—thanks for putting this up–I had an unanswered question when I was collating this information, perhaps Lloyd and others could provide insight–what are the dangers of lineal machine WBV below 30 Hz, and pivotal machines above 30 Hz?
Regards,
Darius - Kris
March 26th, 2007Okay! Since people have been saying that they are noticing muscle toning and bulking without weight loss, are there specific positions and settings that a beginner should use if he/she wishes to experience weight loss first … before … getting more muscle? Is this possible? Or, is the science that one doesn’t lose weight without first experiencing the muscle toning and bulking which will then coninue to burn fat and THEN cause weight loss at a later period of time spent?
Thanks … Lloyd … anyone else?
Please read….
http://www.vibrationtraining.net/2007/01/vibration-training-for-weight-loss/comment-page-2/#comments
Important to note:
” Weight Loss ” is a BMI index that is not used any more by true health proffesionals.
All articals I have written try to point in the direction of ” Body Composition ” change.
If you choose to use both systems at the same time. Your mental health will suffer.
- Green
March 27th, 2007If there is an increased muscle mass in the body, the Basal Metabolic Rate (fuel burning rate)of the body is increased as muscles require more fuel than fat. When the body is in an aerobic mode of activity, it uses more fat as fuel rather than carbohydrates. Increased muscles call for an overall increased fuel consumption, therefore more bodily fat stores are used for the same aerobic activity where there is an increased weight of muscle in the body.
I, as well as many others, have noted that with WBV weight loss is not there initially but muscle toning & bulking increase, and clothes become looser (inch-loss) due to loss of fat stores. Looser clothes and the same or reduced body weight alongwith muscle toning and bulking and increased fitness levels indicates that both aerobic and anaerobic benefits are obtained with WBV.
However, this may hold true mainly for those who are not extremely fit or extremely athletic–for those who are very athletic and fit, their body fat percentage may be sufficiently low already. I think this is why Lloyd has found the need for different types of equipment depending on the lower or advanced fitness level of the individual.
As one’s fitness levels increase, the body needs to be challenged to develop or maintain the lean-fat balance at the given level of activity and nutritional intake. Basically the same mechanism as of resistance training will apply to the metabolism with possibly some as yet unknown factors specific to the mechanism of WBV on the body.
Darius
Hello Kris,
Laziness and fancy dreams are always doors to invite smart but greedy marketers to sell something.
I understand your meaning of weight loss is acutally fat loss.
It is the natural law and most healthy formula to lose fat by doing cardio exercises. When a person do exercise seriously, it is very natural to gain muscle mass and in term of weight, you may even gain before you begin to lose some.
Of course there are many fat burning programs in the market which claim high effectiveness and painless. They could be able to help you to achieve the fat loss goal. However, if you choose a way against natural law, then you should prepare for consequence of disaster. Everyone knows sun rises from East. Theoritically, the sun can change to rise from West. When it happens, it is time for us to see our own gods!!
My friends, comparing to conventional physical exercise, vibration training is already a big short cut!
TC
- Peter
April 1st, 2007Thanks for the all the info.
Do you have any suggestions / recommendations for when to take (FIR) saunas between WBV sessions?
Cheers,
Peter.
I’m interested in finding more information regarding the time saving effects of WBV training. PowerPlate claims 85%: I guess they mean that instead to obtain the same workout benefits of say exercising for 100 minutes with traditional workout, one saves 85 minutes and needs to exercise only for 15 minutes with WBV.
We performed a metabolic test to corroborate what is said in many studies, by measuring the oxygen uptake on the platform we produce. Our vibrating platform is very similar from a vibratory point of view to PowerPlates’s own vibration parameters: amplitude (2-4 mm), frequency (15-70 Hz) and acceleration (2-12 g). We found a 50% increase in the calories burned, as compared to an isometric exercise. I admit this was a very quick test done on the fly at a trade show, but still indicative. Does anybody have further numbers on this?
Giovanni…
would you be speaking of Bosco’s Nemes units ?Why would you compare them to a Power-Plate.
Nemes are far superior and have not comprimised on quality over the years. Putting yourself in the mix with Power-Plate does you no favours.
I would personally question a test of Calorie burning based on Oxygen uptake during an Anaerobic activity like Vibration Training.
During Anerobic exercise these processes require another electron acceptor to replace oxygen correct ?
Combine that with using the glycolytic pathways and the presence of prokaryotes you have energy without Oxygen.
C6 H12 O6 —> 2C3 H6 O3 + 2 ATP
( Energy released is about 120kJ per mole Glucose )
And this still only accounts for the 30% recruitment of muscle cells during a voluntary reflex.
How about the other 70% during Involuntary ?
Giovanni ….
Sorry I took a look at your site. And you do sell a plastic machine. VERY similar to the Power-Plate.In that case I oppose to you using Bosco’s research as he never used such materials in his tests.
Your steel units should/could carry the test results , but not the plastic version.
- Sarah B
April 2nd, 2007Giovanni - I notice your systems are 0-60hz pivitol and 15-70hz vertical. These go way outside Lloyds recommended frequencies. Are there any reasons/benefits to this?
A note to all….
All Fq inverter + motor systems can go 0-60-Hz as a standard. It is not an added feature. Mine also have this ability , but this function is not accessible to the public or trainer.This is for safety reasons.
Limiting the function and program gives everybody a safety buffer.
Other than that. The units Giovanni is promoting look quite good.
I hope they spend as much time on their ethics as they did on the aestetics.
- Priscilla Kendrick
April 2nd, 2007I’m intrigued by all this and skimmed/read all the prior posts due to thinking this might help my 11 year old son born with Down Syndrome and Spina Bifida. He walks but that is becoming difficult due to a weak skinnier right leg that also includes a surgically corrected clubfoot and the low tone of Downs doesn’t help. What kind of machine would I want or is it possible this might be contraindicated for him? I would love to see better muscle tone all over and more muscle strength and stronger bones, balance, etc. I know you said you didn’t want to mention specific machines any more but could you give me any info or websites or what I need for a therapy machine? Thanks.
Yes it should help him with his comtroled movements greatly. We have seen results in other young people with such problems.
Where are you situated ?
Dear Priscilla,
Sorry to hear about the problems of your son.
I personally would not recommend vibration training for healthy young children. Firstly, young children should be have good enough physical activities. Secondly, intensive vibration stimulation might cause premature of bone growth plates; which might affect height development.
However, for children with physical problems, e.g. Cerebral Palsy, nerve dysfunction or Down Syndrome which lead to postural problem or muscle weakness, vibration training could be considered as compromising treatment.
For your son’s condition, it sounds complicated to me. I cannot tell if your son is suitable for vibration training especially due to Spinal Bifida. In fact, allow me to say, none of the vibration training specialists here can give you a proper advice based on your brief description.
I guess your son is under care of a team of medical professionals. You should speak with them regarding the possibility of applying vibration training. If this medical team is not aware of vibration training, come back here, we shall provide you the links where they can access information to learn this new training technique and then to evaluate if it is suitable for your son.
Good Luck and Happy Easter!
TC
- TJ
April 27th, 2007Hi Lloyd,
It is great to see someone so committed to cleaning up this company. I think it is great to see a human being looking out for not only themself but the health of others.
How long have you been using the vibration training and what are you most surprising benefits from it?
What would you recomend work out wise for some one who has Spondylolses? As I am keen to work out an help relieve some of my pain? For Spondyloses which is normally a contrain dication on most units , you would want to use a specific machine with a handle bar set designed to bear some of your body weight through your arms. With a setting no higher than 3mm at approx 43Hz.
We call this position ” Ski the Slopes “.
Note:
(1) Your spine can never be in direct contact with the plate.(2) Sitting on the plate or hamstring massage is out.
Talk to your instructor first. If they don’t seem to understand your particular issues. Walk away. It is not worth the risk.
- TJ
April 28th, 2007Thanks lloyd I will keep that in mind. After a while will i be able to do more of a basic workout or should i just stick to Sikiing the slopes?
Lloyd,
we manufacture four models in three basic shapes. The one (round one) that most probably you think is plastic, is actually 20 lbs heavier than the other one (280 lbs vs 260 lbs). We measured the “g” acceleration on both platforms and there is no difference between the two. The one giving you the impression of a plastic unit, is actually made out of steel, except for the rounded contours of the plate surface.Regarding the oxygen uptake test, we compensated for the initial anaerobic phase, by running the test long enough to get into the aerobic phase. We then looked at the calorie-vs-time curve and inferred the asymptotic limit. This should be pretty close to the theoretical aerobic Calorie-burn rate.
Sarah,
in the built-in programs offered with our machine we mainly use frequencies from 25-30 Hz. However, we decided to offer full programmability from 15-70 Hz, so that if a research entity wants to experiment with different frequency ranges, the machine will facilitate the task of the researchers. Actually our medical unit goes from 5-70 Hz. our vertical vibration platforms. There is medical research showing benefits under medical supervision in diseases like Parkinson and MS at around 8 Hz.Vibration is still in its infancy as a training technique and therapy. Sport-medicine studies have shown it to be most effective at 30 Hz and relatively high “g”. Medical studies on bone mineral mass have shown that to obtain good results relatively low “g” are sufficient. Researchers know quite a few things on WBV applications, but it is still the tip of the iceberg. That’s why we have programmed exercise protocols in our machines around the current wisdom, but we built-in the capability to go beyond it.
Sorry for my late answer, but I do not check this blog often enough. To the administrator: would it be possible to update the date of each thread with the date of the latest contribution? That way one would find immediately threads with the most recent contributions.
Giovanni…
I would be more than happy to talk to you and help in your quest to get good models out into the public . If the quality is up there then you will do well. Any support I can give you, I will.- Jason
June 21st, 2007Hallo Lloyd
I am doing a WBV exrcise programme every 48 hours .
Please tell me when is the best to input resistance training to my programme ? Same day , before your Vibration Training session.
- Jason
June 22nd, 2007Thanks a lot
- Gail
February 5th, 2008I have a few questions for the use of a lineal machine.
1. Is it better to wear shoes?
2.Even though I only train every 48 hours, can I “warm up” for a few minutes before my exercise program on the days between?
3.Are there any specific exercise charts with positions for therapy for the elderly?
Thanks to anyone who can help me.
(1) Yes it is better to wear shoes , so you weight can be spread out more evenly.
(2) The odd warm up pose and stretch should be fine on days off. (I do stretchs and 1 squat before I go into the mortuary.)
(3) The next question is alot trickier , depending on the unit used. But the first 6 poses on the safety program….
http://www.vibra-train.com/exercises-bullet.html
…… has been used for over 3 years now with no incidents.
Note: The instructions at the bottom should be followed exactly. An elderly person is at risk of injury getting in and out of the poses if not carefull.
- Gail
February 5th, 2008Thanks so much for your prompt answer. I am using a Wave
They are automatically calibrated now and are supposed to have a capacity of 1500 pounds.I’m not sure if if I could get my Dad to listen carefully enough to do those poses. I really do not want to injure him. He has had a hip replacement and Mom has osteo arthritis.
The risks should never outweight the benifits. He must understand how important the poses are are or dont let him on.
Bad habits around this machinery start on the first day.
Make sure Wave know your Dad has a hip replacement.
- Gail
February 5th, 2008Thanks Lloyd. I’m thinking, knowing my Dad, He’s a bit of a “if a little is good, a lot is better” kind of guy. Maybe I should not let him near it and yes, I will ask my WAVE Rep about the hip replacement. Can older people just sit on a chair in front of it with their feet on the platform or is that even a problem if you are not at the exact right height and such? It would be sad to not be able to help them when they live so close to such awesome technology!
Yes , sitting in front will be safe and cause some positive effects.
He really wants to be using some kind of side handle bar arrangement to help him hold the correct poses with putting to much pressure on the hip.
Make sure he understands that its the “angles” that are super important. Not the time spent on it.
I meant…
” without putting to much pressure on the hip”
March 19th, 2007
Excellent article .
If someone is training for 15 min every 48 hours can cause himself some body malfunctions or its absolutely safe ?