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
64 Comments
- Tim
May 11th, 2008My mother was told by her PowerPlate instructor to contract her leg muscles while doing the squat on the platform. Lloyd, you say “relax”. Any comment on the effects of both approaches?
The major response used in Vibration Training is “re-balancing” , which is best done when relaxed.
Just try balancing when you contract all your body muscles, its actually impossable. We are asking you to rebalance 40 times a sec , just for you muscles to keep up with that speed they need to be relaxed. Automaytic tension is placed in the upward phase of the vibration due to excess gravity loading. You dont need to try.
Power Plate are simply uneducated in involuntary reflexes , and get people to move and contract on their units , so the customer can feel like they are doing something . When they had steel units , the program was static.
Note: By contracting or moving you are in fact over riding most of the involuntary reflexes you have and limiting the energy output.
- Tim
May 11th, 2008Thanks a lot, Lloyd! That clarifies it!
Hi Lloyd, and all.
About the Lineal units.
Considering X, Y, Z axis: I believe that vibration on each axis have different behavior on human body.Is the vibration in the Z axis provides better training, is that statement correct? If so then which frequency in Hz is more appropriate? And amplitude (mm)
And for instance an Vibration platform which vibrates on X and Y axis, which one is more efficient/better? It could be both in the same platform? It MUST to have same frequency on both axis or not really?
Which frequency is the best one for X and Y axis? (Hz) and amplitude (mm)May I can represent more or less the axis…
X - from left to right of our body
Y - from backw to front of our body
Z - from the ground up to the sky…
(y) (z)
A
| /
| /
|/
(x)
/|
/ |
VCheers
Thiago(1) Yes all energy transfered to the Z axis is best.
(2) 27Hz for the longest stretch reflex in the muscle. But 43Hz for overall comfort , safety and results for the consumer.
(3) No amplitude has been deemed better than another. For comfort most range between 1mm-5mm .
(4) No platform moving in the X and Y axis would be called efficient, the rules is the less movement in those directions the better , as rapid sideways movements on joints is called shearing.
Note: Low energy platforms may not have enough force to shear the joints but we do prefer manufacturors to play it safe.
To clarify about the shearing ….
I believe some companies misdirect the consumer by saying 3 axis training is good for the muscles , it is true that they can handle and respond to multiple forces acting on them as they are very flexable , but joints are not.
They never mention that.
Note: A certain amount of front to back vibration may be tolerated on say the legs , but side to side is not smart.
Your extra comment was my doubt and my concern.
Thanks.
- KG
June 30th, 2008Question…
A buddy of mine had ACL recon done (hamstring graft).
He has been using WBV and has had some good success.
My question is due to the fact that he wants to work the injured leg with WBV more than the unaffected leg.
Any thoughts on how this would be accomplished on the plate? I think the lunge, but I was wondering if he could just hold his other leg off the plate in a standard squat position.Thanks all…..(man-I had no idea how huge an ACL tear actually is for someone active-it’s massive)
You are correct , but he should put a step pad under the leg not being worked. Leaving it hanging places undue sideways stress on the leg being worked.
- Philippa
July 24th, 2008Anyone have any views on whether protein drinks or carbs are more effective pre/ post workout? Both are recommended and I guess do different things. I presume protein will help the muscle to grow and repair whilst carbs will allow you to work for a bit longer during the workout? Anyone noticed a difference using these? I’m not talling body-building here - just accelerating the progres a bit more for your average user.
- Tim
July 24th, 2008I drink a gainer both before and after workout and it does wonders. I should add that I would have a pretty low protein intake without the drinks.
- Philippa
July 25th, 2008Thanks Tim - a gainer is a protein drink? We have one called Pro-max here that I like.
- Tim
July 26th, 2008A gainer contains both protein and carbs. Mine has 24% protein and 68% carbs. One can also mix whey protein powder, maltodextrine, dextrose and water. I add a greens powder (like Pure Synergy which can be bought in the UK) or spirulina, rose hip powder, blueberry powder and nettle powder.
The Promax protein shakes have more protein and less carbs. Perhaps this suits you better than a gainer which is good for bulking up. Not sure why the Promax has so much fat though. Also, personally I am not into artificial sweeteners.
I´ll add a link for more information on how it works in my next comment (should it take time to get it posted).
- Tim
July 26th, 2008 - Philippa
July 26th, 2008Thanks Tim - just read your article - complicated stuff! Didn’t realise it was so important. What brands do you recommend - preferably ones that are available in the UK? Also if I make the promax shake with skimmed milk - is that a high enough GI carb - am guessing not as won’t be dextrose or glucose. So - just to clarify… if I have 24g protein in my shake I need to drink 24g of glucose alongside? i don’t want to body build - just optimise the workout, toning and weightloss.
- Tim
July 27th, 2008I use Star Nutrition, but I don´t know if it´s available in the UK. It is relatively inexpensive and contains no artificial sweeteners. Check some good webshop. I also buy a 50/50 mix of dextrose and maltodextrine and use the different powders mentioned earlier for vitamin and mineral supplementation.
Skimmed milk would add both protein and carbs. I didn´t try it, so can´t say. Try and see what works for you.
Yes, according to the article you would mix 24 grams of protein with 24 grams of dextrose and maltodextrine (50/50) on a cutting phase.
Another way would be to mix a gainer with some “pure” whey protein to get the 50/50 protein/carb ratio.
I am not a nutritionist, so please take all of this with a grain of salt. Best of luck!
- Philippa
July 27th, 2008Thanks Tim - that’s been really helpful.
Can Vibration Training be used for detached retinas that have been ‘glued back in’? That’s the customers description! I know detached retinas are dangerous and am guessing this also wouldn’t be a asmart move but said I would ask. if anyone has experience to share that would be great.
No go zone. Far too risky.
Thanks - that’s what I thought.
- Keith
October 14th, 2008Hi Lloyd, Mike
We have just progressed to training on the HG (Olympic model) at 40hz high amplitude (Bullet Program)
The vibrations are quite strong (harsh?)and if you are not in a precise position in the squats it is quite painful on the knees. Would it then be correct to assume that we are properly in sync with the Bullet exercises?
At low amplitude if you get out of position it is more difficult to notice especially if you are training alone at the time.
Would it be an idea for those just starting out to try and establish the correct positions at high amplitude before going down to low amp?
The HyperGravity units are not bio-mechanical or have anti-slip carpet, so can be kinda harsh on its higher settings and your feet can move around a bit.
Put down a thin foam mat ( approx 10mm ) to help with that issue and it will also stop you sliding.
No to your suggestion , more damage than good would be done.
- Keith
October 14th, 2008Thanks Lloyd
Will try the mat although our feet do not seem to move around, however there is an illusion of the feet moving especially the back foot in the lunge.
Have found the most comfortable position to be with the knees only fractionally backward of the toes.
When will the IVTRB site be up?
February 6th, 2008
Thanks Lloyd. I know from reading everything here that I must be very careful with this machine and who I let on it. I don’t want it to be just a novelty or a toy. I have seen some pretty crazy positions at health shows on the small units. They let anyone just hop on and have a go at it.