Increasing Bone Mass Density
Here are the findings from a recent detailed 8 month study on a pivotal machine (Gallileo 2000).
- The study found significantly positive results for Bone Mass Density increase in post menopausal women using pivotal as compared to lineal machines. (4% increase at the hip;other 8 month studies with lineal machines with variety of protocols had given no significant increment in Bone Mass Density – findings of Torvinen et al, 2003).
- It also found that this Whole Body Vibration (WBV) protocol was superior than 55 minutes of walking + 5 minutes stretching 3 times a week for developing Bone Mass Density.
- It found this WBV protocol superior to walking for developing a better balance in the subjects (29% for the WBV group and Nil for the walking group).
The amplitude used was 3mm, frequency 12.6 Hz, with static standing with knee flexion at a 60 degree angle, with a graduated increase in training sets starting with 3 sets x 1 minute reaching 6 sets x 1minute, with 1 minute rest in between. Training was 3 times a week.
Points For Discussion
(1) Do the findings and referenced research literature of this study confirm experiential findings that lineal machines do not improve balance in the static standing only position? If so, are there any positions that can be used with a lineal machine to improve balance – for example standing with one leg on the machine and the other on a non-moving stable same height platform?
(2) Similarly, in the standing position only exercise, is there confirmation that in lineal machines the Bone Mass Density does not really increase (what about golgi bodies stimulating bone mineralization as per other studies?)
(3) Researchers here are citing studies that higher frequencies of 35-40 Hz using a pivotal machine 3 times a week with 4-6 sets would be beneficial for the elderly for balance improvement. How does this co-relate with guidelines on this site that recommend pivotal vibrations do not exceed 30 Hz?
Article submitted by Green.
6 Comments
Hello Di,
Thanks for sharing.
Could you be more specific how many times you train per week and how long per session? What parameters Do you do other positions besides stance?
I guess other readers would be interested in these details.
TC
- Di
April 10th, 2007Background: I do racewalking and a little jogging. I have some ongoing injuries in my left back/side (glutes) which has prevented my lying on that side and also sitting for extended periods without pain in glutes and referal nerve pain down my leg extending right to the ankle when bad. I also have sustained too many “normal” runners injuries this summer - all sorts of leg aches. I have various excercises from my Physio that I am supposed to be doing but I only do them occaisionally.
I’ve been going to Vibra-Train for about 9 weeks, the past 6 weeks going 3x weekly. The training program I use is that posted by Lloyd.
http://www.vibrationtraining.net/2007/03/what-does-a-wbv-program-look-like
I don’t do the Lunge or the additional poses so my program takes around 10 minutes.
For the past 4 weeks I’ve done no walking or running. I’ve kept my fitness, in fact it has increased. I can lie on my side without pain (and sleep on my side) and sit at computer for several hours. I have not been able to do this for 18 months even with Physio and having extended breaks from walking and running.
Now back into my walking/running program and although my side is a little uncomfortable afterwards it quickly returns to pain-free. I’m not healed yet but I am amazed at the improvement, which I can only attribute to Vibration Training.
There is peer-reviewed research showing bone-mass beneficial effects from the use of vertical WBV devices. For instance JOURNAL OF BONE AND MINERAL RESEARCH; Volume 19, Number 3, 2004; Prevention of Postmenopausal Bone Loss by a Low-Magnitude, High-Frequency Mechanical Stimuli: A Clinical Trial Assessing Compliance, Efficacy, and Safety; by Rubin et al.
I have several other articles in my bibliography. After reading several of these articles, one realizes tha bone mass gain is induced by g acceleration. This can be obtained with both tilting platforms and vertical platforms.
The advantage of vertical platforms over titling platforms emerges in muscle toning. So if you only care about bone mass, use either a tilting or a vertical platform. If you are concerned with bone mass and muscle toning, definitely use a vertical platform.
- James
February 15th, 2008Thanks for the info about g force helping with the bone density. That is my wife’s biggest concern.
What about the frequency for maximizing the BMD? Is the maximum benefit for that in 10 range? Will the same benefit happen at a higher fq over a longer period of time?
Thanks to all of you experts for your help.
My advice would be to use higher Fq ( 38Hz + ) for the comfort level. I use 43Hz and have had very good results.
You will find ” maximum Fq” recommendations from companies will sometimes only take into account local level of stimulation and not the over-all effect. Early recommended Fq saw people not wanting to use the products ever agian.
Note: The difference in results per Fq is only up or down a small % with present technology . Other methods in the future will give accelerated results.
The willingness to use the product long term is the most important factor.
April 7th, 2007
Since having a fall 18 months ago (slipping on debris) I have been told many times by my Physio that I needed to improve my balance and core strength. I’ve just written of my experience on a Lineal Machine in another topic. I believe that I have improved my core balance. My Bone Mass Density is above average for age so I am unlikely to have that retested any time soon.
Of course my experience (over 2 months) is subjective but it is nevertheless valid.