Whole Body Vibration: Is is Possible to Overtrain?
A recent post on this site raised the concern again that vibration training - used too much and too often - can lead to dramatic weight loss.
I know this will sound attractive to some people, but it could come back to bite you in the ass - and I mean that literally.
So what are the risks associated with over-training and why is Vibration Training in particular being singled out ?
Involuntary Ability vs Voluntary Ability
With Vibration Training you do not need to be fit to go beyond your normal limits, which are usually restricted by your voluntary fitness levels. If you are willing to suffer you can always go that extra minute which quickly turns into an extra 10.
What Could Happen
You will start to lose muscle as well as fat, so the scales will show a dramatic weight loss. This also sounds OK to some people unless you really understand what happens after that.
- Loss of mass in the muscle due to them breaking down faster than they can repair. This means less energy is burnt during each session.
- Loss of strength will make poses harder, more unstable and hence dangerous.
- Symptoms similar to Chronic Fatigue Syndrome.
- Immune system drops off.
- Hormone backlash can cause fluid gain and belly fat to appear (mainly females). Sorry girls.
- You could end up with a higher body-fat % than you started with.
Think about this…
Would you run a marathon every day?
Of course not as your body would not handle this punishment for long. Even Olympic athletes need a rest and in fact the anti-aging benefits of Vibration Training need time off to work.
It is important to note that the above will not happen to everybody. Some people might get away with it and get great results with no side effects. However it is my job to make you understand all risks involved with this type of training, as I write material for the majority not the minority.
41 Comments
- Mike Hair
March 25th, 2008I see you have grown some hair since i saw you last Lloyd.
Does my bum look big in this ?
But seriously im screwed if Osteoporosis sets in.
Lloyd,
First let me say thanks for your willingness to educate us on WBV as a student willing to learn from you is appreciative of your efforts and dedication.
How do you prevent over training? What I mean is, before symptoms arise, what is the best “routine”.
I have been using WBV for months training dozens of clients.
No problems regarding over training as of yet.
I never allow more than 7 minutes per day, on avg it’s 5 minutes per day 2/3x per week.
I’ve been reading your posts for over a year now and have learned a lot.
Thanks again for the insight and education
Shawn
- Paul
March 25th, 2008Lloyd, Di and others.
How is it possible to loose weight with WBV? Can anybody explain the mechanisms please! WBV has wery small effect on the oxygen consumption and the cardiovascular system, so what the secret here?
Paul…
Do some study on anaerobic training ( resistance training ) methods and how they burn fat while creating muscle cells , rather than aerobic.
No secret here , just good old fashioned physics. Pressure + movement.
Just to clarify my above statement for those of you who may not be educated in different forms of exercise.
Aerobic = Burn with oxygen.
Anaerobic = Burn without oxygen.
With anaerobic no significant cardio response is needed for it to work.
Shawn..
I do the same as you , just limit exposure to what I believe is a safe level. My studio owners sign a license to follow these restrictions.
We have had no problems.
Note: I play it very safe as I believe any emerging science should .
I have a vibratrim and I like to run on my treadmill and lift free weights at home. Do I have to give that up while I am using the vibratrim? If not, what would be the best workout routine for me. I am so afraid of over training after reading these articles. Is it possible to alternate days. I really want to be able to do all 3 things.
You can do all three , just dont over train.
Hi Llloyd,
I guess I should have been more specific with my question. I don’t know when to incorporate vibratrim into my workout routine. Is it safe to do it immediately after the treadmill? Should I use it after weights? Should I do it independently.
Maybe I could get some info from someone who is a trainer.Thanks!
Do your weights then your vibration workout.
Do your cardio the next day, that way keeping safe.
- bb
April 3rd, 2008Hi,
Hey just got my machine and can’t stop going wow over it. I have put 5 patients on it so far and they all think it’s great! I know this is more of a consumer blog, but I am going to ask a business question. How much do you or others charge people to work out on it.
Thanks,
BB $10 or $15 per session is the norm in N.Z. and Australia . Depending on if they want massages ( for cellulite reduction )
It is important to note that my company put about 1000 people a day through Vibra-Train and have had no reports of over-training , but then we have rules that stop this being possable.
People who follow the same guidelines should also never have to worry.
- bb
April 4th, 2008Lloyd,
Thanks once again for the info! I just found out that a big name gym is looking to put wbv into a new gym in my city. I also know of a personal training place that has one. It’s not that I mind the competition, it’s that I have talk to some from the personal training place about wbv and them if they go over the medical history of the person using the machine. They told me they ask a few questions that the sales guy told them they should be asking about and they do it only when they remember to. My fear is somebody is going to get really hurt or die on a machine or 6months after using it they find out they have cancer and shouldn’t be on it. And this will hurt all of us that treat wbv with safety for the patient our #1 concern and word will get out that wbv is a joke and it’s dangerist etc. What do you think?
Thanks,
BB BB….
I think you should be an example in your city , and create a benchmark for others to aim for.
Read my material , follow the programs and instructions and run your business with confidence.
Then you become part of the solution , not the problem.
- maria abela
April 13th, 2008I need to do my exercise regime with my treadmill or rower and incorporating the WBV machine. I like to know if its best to do the WBV after the treadmill or before the treadmill on a daily basis, since I am used to exercising daily. Thank you for your comment.
- Lucie
April 18th, 2008I have been to three power plate classes so far and I feel like I’m going deaf in one ear…like when you’ve been stood a bit too near a speaker? should I stop power plating???
- Di Heap
April 18th, 2008Lucie
You should see a Doctor. That’s the only way you will know if there is anything wrong with your ear or if it’s a sensation you are feeling from using the power-plate machine… and Yes, Stop using the Power-plate machine immediately at least until you find out about your ear.
Also please read more of the information on this website. I don’t know what country you are in but I am going to re-post what Lloyd Shaw wrote about Power-plate in New Zealand
Post written by Lloyd Shaw http://www.vibra-train.co on March 10th, 2008:
The last of the original PowerPlate labeled studios in N.Z. has closed its doors. The public face of this threat to our industry has been wiped out.
Just to remind everybody that this is what we fight against….
1) Engineering tests / not from machine supplied to consumer.
(2) University tests / not from machine supplied to consumer.
(3) Medical endorsements / not from machine supplied to consumer.
(4) Awards carried forward / not from machine supplied to consumer.
(5) Misuse of top academics names.
(6) Misuse of disabled peoples endorsements.
(7) Country of manufacturor changed for promotion reasons .PowerPlate Int. will still try to promote its product along with its lack of ethics , and we will encourage people to stand up to them at every turn.
- Di Heap
April 18th, 2008Lucie, the website I put above did not link correctly.
You can find more information by reading more of this website or by clicking on the link on Lloyd Shaw’s name on this website or by going to http://www.vibra-train.com
- Tim
May 8th, 2008Could light training (same routine), which does not fatigue the person doing it, be done every day on a vibration platform? I wouldn´t do it myself but would it be counterproductive?
- Di Heap
May 8th, 2008Counterproductive? - Yes. Please read the articles and click on the link in the post above to learn more about How vibration training works
- Tim
May 8th, 2008Thanks, Di Heap! I did read, but I can´t remember reading about very light training. My mother insists using the platform (cheapest PowerPlate) every day, saying that it is no more exhausting than working in the garden, so she considers it an everyday routine. I am trying to get her to rest some more. At least she will be getting a good machine now.
- Annemarie
May 10th, 2008Hi there
I have just been given a crazy fit massage machine. (Vibrates). It feels great. You can make the machine speed up to 50. Is this a good machine and how can a get a copy of the excerises you can do on it? I need to lose about 50-60kilos and i never excerise and i love this machine.
Annemarie,
The crazy fit massage machine does not operate as per the display, when the machine reads 50, when compared to the Galileo machine, it is running at more like 18 hertz. The low setting of 1 is not actually 1 hertz either, it is more like 5.
I do not recommend following Lloyd’s training program with this kind of machine, the side to side movement of the machine while it is pivoting is too much for long term use and will cause more problems than benefit over the long haul.
Annemarie…
Give it back. We can not help you with such a random/cheap peice if equipment.
- Annemarie
May 12th, 2008Hi there
Okay i will give it back. However how can i get a vibra burn machine for home use?
- Annemarie
May 12th, 2008Bargins Direct who list these items PRO CRAZY FIT LATEST 2008 VIBRA TRAINER on trademe.co.nz
Total Body Turbo Shaper works away Fat - Fast!
- Activates the Entire Body
- Stimulates Circulation & Blood Flow
- Relieves tiredness quickly
- Activates Joints & Helps soothes arthritis
- Stylish, Ergonomic Design - Looks good anywhere
- Built in Workout Programs with 20 Speed Levels
- Hi Toque Motor for a Smooth Workout Experience
- LED display of TIME, SPEED and MODE settings
- Suitable for all Level
- Massive 1.5HP 200W Power
- 150KG Capability
- 0 -18 Repetitions / Second
- Dual Steel Frame Construction
- Set-up size: 700 x 610 x 1230mm
- Weight 46kgIs this a good machine??
Dont trust anyone who would sell those machines , they have the worst reputation in the industry for about everything so far ( and that takes some doing ).
- Di Heap
May 12th, 2008Annemarie, There is a lot of information on this site about the type of machine you have listed above. In New Zealand it costs $395 or less on TradeMe.. The auction states
“Used by Madonna, Pro Footballers, NASA and more”
In the news article quoted on this site about Madonna’s machine the price stated is 14,000 US$.
http://www.vibrationtraining.net/2007/05/choosing-a-vibration-machine-for-homeAre you okay with trusting the TradeMe Auction Advert?
Caveat Emptor! There is a Fit-Vibe home unit of trade-me right now . Not a bad machine , not the best but good for the price.
NZD 2,000.00 for a FITVIBE SMART is really a good bargain. For those who may be interested in this unit, its warranty for a brand new unit is 2-year OR 1,000 work hours whichever comes first.
TC
- Di Heap
May 13th, 2008Unfortunately NZ$2,000 is just the auction starting bid and is not labelled as the minimum selling price so we can’t actually know what price the FITVIBE is selling/auctioning for. I’ll be watching this auction along with many others to see if it sells and when the real price is revealed.
Regarding WBV training and weight loss:
In 2005, I undertook a weight loss study utilizing WBV and a weight loss program for obese females. One of the study groups performed WBV only for 10-15 minutes per session, 3X per week for 12 weeks.
On average, this group increased its Resting Metabolic Rate by 12%!! For a person who weighs 300 lbs. (136 Kg.), their increased daily caloric expenditure is equivalent to roughly walking 2 miles per day.
The study was presented at the North American Association for the Study of Obesity (now called the Obesity Society) annual meeting in Vancouver, British Columbia in October of 2005. It can be found in the journal Obesity, September, 2005 Supplement- John Weatherly
June 27th, 2008Thanks for the info Larry. My background and interest is more sport science related but perhaps the largest benefit of vibration could be for the elderly, bone density, obesity etc. Do you have any other studies planned with this line of research?
John:
There is little doubt that WBV will have its greatest impact in gerontology as it relates to bone density, improving balance and strength, thereby reducing fall risk etc.
A significant number of health problems which are attributed to aging, are in fact “hypokinetic” disorders. WBV may allow those who cannot or will not exercise conventionally a viable alternative, leading to a more active lifestyle.
In our setting, we use WBV for M.S., Parkinson’s, Huntington’s and other neuromuscular conditions with great success.
More and more universities will be studying WBV in the next 2-3 years and we will begin to understand the mechanisms for its clinical effectiveness.Its the Wave guys ….
Hello Larry, I was wondering when someone from your team was going to pop in and say Hi.
Long time no hear.
Lloyd:
Just trying to contribute to the discussions.
I want to thank you for your blurbs about various aspects of vibration training, especially the one regarding WBV and possible brain damage.Your comparison with jogging was excellent! These types of discussions allow the non-WBV user some insight into what vibration potentially can and cannot do.Yes I think one point companies are missing is it doesnt matter how good our machines are , how flashy our marketing is , or how good a research is released.
If we cant articulate what we are doing to the public in a way they can actually understand , its all for nothing.
March 25th, 2008
That picture is scary Lloyd. Is that the past owner of another brand of vibration machines that you chained up and subjected to vibration torture as a punishment for not giving good advise and Instruction or for subjecting paying customers to a low quality machine while telling them that it was top quality, made in Europe not China, and would get them great results? Or maybe that’s what you do to staff who get it wrong in any way!
Seriously though, a person who overtrained could also become very moody, for the reasons you’ve already stated. That’s another pointer to look out for.
Overtraining causes a decline in performance in sport, fitness and general everyday life. Fast weight loss from overtraining is just downright dangerous as the weight rarely stays off unless the person develops an unhealthy fixation on constant exercise and more increased exercise until they drop (sometimes dead) from exhaustion.