Does Vibration Training Burn Calories?
As this is such a new form of exercise the question of how many calories can be burnt during a session is always raised. I myself think it is a minor matter, as calories burnt over a short period can be easily replaced by 1 bad meal or a glass of wine. However, since it will always be discussed and because some people put great importance on it, let’s look at a couple of points to consider.
- Vibration Training is a form of anaerobic training, which means “burn without oxygen” unlike aerobic which means “burn with oxygen”.
- There isn’t a test for calorie expenditure during anaerobic exercises in existance. Aerobic exercise, on the other hand, is easily measured because of the carbon dioxide emissions you breath out.
- All Vibration Training is done at a pace which would be considered pretty good to most runners, but similar to a sprinter, it is anyone’s guess how many calories are burnt during a 100 meter run. If you hook a sprinter up to a CO2 tester during the sprint, it will indicate that he burns no calories at all during that short distance. Obviously a wrong assumption based on our limited knowledge .
So having no gadget to use to do the thinking for us, we are forced to use our logic when estimating energy consumption, so let’s go through the figures you would get from a standard machine running at the recommended 43hz and 3 mm setting for beginners.
With a distance traveled in each vibration up and down actually being 6 mm, 43 times a second, that leads to a distance traveled of 2.58 meters per second. Now that may not seem that far, but most machines will be making you about 6 times your own weight in the heavy part of the vibration, so it’s like trying to move while carrying a heavy load. True, you are only heavy in the upward part of the vibration so we will cut our distance in half at the end of this, but you will get the idea.
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In 1 minute you will cover 154.8 meters ( 77 meters of it under a heavy load ).
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In 10 minutes you cover 1.54 Km.
Remember we will cut that in half to take into account you are actually weightless some of the time so it ends up at 774 meters, which is the distance you had to carry a heavy load for. Sure it was done in quick bursts with rests in between, but that in no way takes away from how much energy it takes.
An important point.
Anaerobic exercise like weight training and Vibration Training, unlike aerobic exercise, is not thought of as a calorie burner only during the time you are under movement and pressure, but also during the healing cycle your body goes through as a result which can last for days after you leave the gym. It is still anyone’s guess how many calories are chewed up there, but ask any fitness instructor and they will agree it is effective.
Now a lot of experts will disagree that vibration training is a calorie burner at all, however, you will find they were also the same people who would have said you can’t build muscle or burn fat doing this as well. So far the amount of experts that have been proven wrong about everything we are doing should make you wonder how much about the human body they really know, or how could they be so far off the mark.
Just something to think about and discuss.
It would be good to have people who have done other forms of exercise before talk about what they call “perceived exertion”, which is how much energy you “feel ” you have used up, in relation to your experience with vibration training.
43 Comments
- Steven
July 21st, 2008Lloyd,
A sprinter´s oxygen deficit force him to breathe heavily after the finish line. Before that he burn almost no calories at all.
- Steven
July 21st, 2008The explanation for the weight loss must be another. When there is no oxygen present, there is no calorie burning.
We know that vibrationtraining forces the muscles to work hard during the session, and this effect is still there when we step out from the trainingcenter.
The musclecells is now boosted from the session and therefore a lot moore cells (energy consuming units) is available when we do our daily living.
The answer is, i believe, the use of almost 100% musclecells during the session is a benefit many hours later and this could be the answer why WBV seems to be effective for weight loss.
But sorry Lloyd, i dont think we can burn energy during a session.
Steven:
Whenever muscular work occurs, there must be some form of energy expenditure, whether it be aerobic or anaerobic in nature!
Please also remember that 60-75% of our daily energy expenditure is from resting metabolism!!
Increased resting metabolism associated with WBV may be due to hormonal changes associated with longer term vibration training. Research has yet to validate this.
- Philippa
July 21st, 2008With no scientific backup or indeed any way to argue my case - my personal facts are this… When I have used Vibration Training regularly I lose more weight than when I don’t. Have to say - quite a simple deduction for me but hey, what do I know!
Yes until science catches up I believe , researchers will use the “percieved exertion” question with well trained and experienced subjects to gauge whats going on. But that should not be played down , the human body attached to a good brain can be the best measuring device ever built.
I have used this method with great effect to date and helps me seperate my theories/equations from reality.
So far my theories have matched the experiences obtained in my tests , but I am open to a mismatch.
Eg..Someone gets of a tests unit and says , “I didnt feel anything”
At the end of the day , I will always revert to the basic understanding that…
Hard work = Results
Best equation I know of.
Shivering uses up energy = calories burnt
okay so you shiver for more than a minute but can I liken vibration muscle movement to shivering?
Well it is an involuntary reflex but with no pressure behind the movement very little work is actually done.
Hello Philippa,
Can you be specific which machine you train with, how parameters you use, what and how many poses you do in a vibration training program and how frequent you train in a week?
I think all these factors together will determine if and how a vibration training is effective.
Timothy
- John Weatherly
July 23rd, 2008It would be interesting to study post-vibration energy expenditure. With strength training, for years people said it didn’t burn many calories. Well, we now know that doing large muscle mass multi-joint exercises such as Olympic-style (i.e., weightlifting related such as clean pulls, power snatches, push presses) exercises and squats/deadlifts etc. for sets of 10 RM use a lot more energy than doing arm curls, bench presses etc. More importantly, the post-exercise energy expenditure is higher than doing small muscle mass exercises and can remain elevated somewhat for hours after the workout. So, I agree with Larry and what he said about hormones etc. I wonder what different types of vibration protocols do? I guess we’ll have to wait (just like we did with strength training) for years for the scientists to tell us?
John…
Why do you think the entire IVTRB safety workout is in “King Exercise” format.
- Jason Griffiths
July 23rd, 2008I am a blind athlete that has competed in athletics ( 100m , 200m, 400m 800m ) , swimming , goalball and cricket.
As part of my training I do 20-30 minutes on a treadmill and weight training.I asked Lloyd about how to put this and was advised to talk about how I feel after each pose ( some are 2 mins long ) and how I fell after the full program.
From my experience in athletics the perceived exertion level would be somewhere in between the 200m -400m .
With my swimming I would have to say it would equat to 100m -200m.
In weight training I usually do about 5 sets of 12 reps that take me about 30sec each , I minute of the pushup pose feels like a full bench press routine
I was told to make sure everybody understands I am talking about muscle fatigue not a cardiac response.
For team sports will talk about Goalball as it is a whole body very physical game where it is full on for 2 10minute halves. Doing a vibration training session on Lloyds machines is about the same as 1 game of Goalball.
So far I have only used a level 2 machine , but today I am using a level 3. I will report back to you on that experience.
Hello Lloyd,
I do not quite agree with your concept of conversion by multipling the amplitude of each vibration stimulus during vibration training. My arugment is that no matter how big the amplitude is, one stimulus triggers one time of muscle contraction. The difference is just intension but not distance/length. One can step very hard or very gentle in walking but that does not affect much of the length of a step.
However, your thought inspired me to come up another suggestion.
In Hong Kong, many medical and health professionals suggest citizens to do at least 8,000 steps of walking exercise daily for well-being.
Let’s assume one vibration stimulus equals to one step of walk. To achieve the same effect of suggested 8,000 steps exercise, it only takes an exerciser 4.5 minutes with Vibration Training at 30 Hz (30 stimulus per second)setting.
To convert it into distance, let’s say the distance of making one step is 40 cm in average, it means the professional advice suggests people to do 3.2 km distance of walk daily (8,000 steps x 40 cm / step). In city living, I am afraid this advice is quite unrealistic for most people in both terms of distance and time required.
By doing Vibration Training, we can achieve it in just 4.5 minutes (8,000 / 30 Hz / 60 sec.) in theory.
In reaslitic, my training programs for customers include 3 phases - Warm Up / Work Out / Cool Down, totally about 25 mintues. Disregarding the Warm Up and Cool Down phase, the Work Out phase takes about 15 minutes in average. By applying the above calculation, my customers do at least 27,000 steps or 10.8 km in their training.
Of course, it is not exactly the whole fact. Even if my concept is correct, my customers do not only perform standing poses like Squat and Lunge during the Work Out phase. They do also Static Push Up, Static Sit Up ……
Timothy
Yes I agree with you , a contraction is a contraction is a contraction.
Just trying to put it into different perspectives for conversational reasons. Your analysis in regards to the recommended amounts of steps to take per day is something I hope you can tap into.
- Keith
July 27th, 2008Does that mean there will not be any difference in training at low or high amplitude or does the intensity make the difference at the higher amplitude? How would the difference be equated in laymans terms?
What would be the difference or improvement between moving on from Lloyds exercises at 40hz low ampl to 40hz high ampl? Amplitude only plays a small part, not as much as some manufacturers would have you believe.
Layman terms…
Whats the difference between lifting a 5 kg weight and a 10 kg weight ?
Keith
Research conducted on the WAVE (vertical) platform demonstrated maximal EMG activation at 35-45 Hz. on high amplitude. The study by Hazell et al. can be found at:
Hazell TJ, Jakobi JM, Kenno KA.
The effects of whole-body vibration on upper- and lower-body EMG during static and dynamic contractions.
Appl Physiol Nutr Metab. 2007 Dec;32(6):1156-63.
PMID: 18059590 [PubMed - indexed for MEDLINE]Keith,
Perhaps it would be easier for people to understand the parameters in Vibration Training by comparing them with those settings of treadmill:
Frequency = Speed
Amplitude = Inclination
Time = TimeIn my opinion, different amplitudes do lead to different effect. In running, one steps harder consumes more energy than steps lighter. Another example of arm punching test, if I tell you that I am going to punch your arm lightly, you will only contract your arm gently. Contrarily, if I tell you it would be a real hard punch, you will contract your arm very intensively to prepare for the strike.
No matter the muscle activities are directed by voluntary or involuntary reflex, harder the attack (or stimulation), more muscle fibres are recruited to respond to the force.
Timothy
Yes it will be very interesting to see the response we get from the academics who have been telling us 27Hz is the only real setting to use for years.
- Keith
July 28th, 2008Thanks all. Am slowly digesting Hazell TJ, Jakobi JM, Kenno KA. In one of the studies they mention that power plate was used but don’t state what machine was used in the other studies. (Roelants M, Delecluse C, Goris M, Verschueren S). I think its just as important to do comparison studies on various serious machines so that both results and machines could be published. Long way away I suppose?
Calorie Meter or no Calorie meter- the proof that vibration burns calories is in our sweat, blood and tears.
SWEAT–If a calorie is the energy required to raise the temperature of one gram of water by 1 °C and our bodies consist of 45-75% water ( depends on muscle and body fat composition) then the proof of calories being burned is obvioulsy sweat. Whether its eating habanero chillis, having a nervouse breakdown or playing tennis, our sweat is our bodie’s mehtod for thermo-regulation. How do I know that WBV is burning CALORIES( remember the meaning of the word here)? Because I begin to sweat in the first 3-4 minutes of my vibration training session.
BLOOD
IGF-1 Tests have demonstrated increased levels in Growth Hormone due to vibration training. We know that sleep, deit, exercise, and genetics play a huge role in this production. On a daily basis your hormone levels dont change very drastically. WBV has shown to increase production fairly quickly. Growth hormone is believed to help produce lean muscle mass. Lean muscle increases Basal metabolic rate. IF basal metabolic rate accounts for over 70% of our calories burned on a daily basis, and WBV can enhance that, then WBV also burns calories indirectly.TEARS– I just threw this one on there becasue it follows the expression. Tears in this case are the proof that we are working our muscles very hard during a wbv excercise. Hold a squat for over a minute on a solid WBV machine and your legs will burn so badly that you will sweat and cry at the same time.
I believe the general public percieves vibration training as simply standing on a platform. We need to show them that its a whole work out routine coupled with platform use. If anyone out there needs proof that WBV burns calories– look me up in Arizona and I will take you through a workout you won’t forget. Make sure you bring a towel to wipe up your sweat!
“Anaerobic exercise like weight training and Vibration Training, unlike aerobic exercise, is not thought of as a calorie burner only during the time you are under movement and pressure, but also during the healing cycle your body goes through as a result which can last for days after you leave the gym. It is still anyone’s guess how many calories are chewed up there, but ask any fitness instructor and they will agree it is effective.”
While I find your argument interesting, where is the empirical evidence. Are there scientific studies to back up your claims? If so, I’d be interested in reading them.
There is a tremendous opportunity to use this to benefit the elderly in many ways if vibration exercise is really beneficial.
Rod…
That’s the point I am trying to make , vibration training is now considered a form of resistance training. It is being used by many as a alternative to weights here in N.Z. with great results, .
But many people are still confused how resistance training actually burns fat , how much and how long for ,because there is a massive lack of education out there , especially amongst woman for some reason ( and before someone jumps down my throat for being sexist , I have yet to have a guy ask me if or how weight training burns fat , its always woman , so it is a real problem ), and with no definitive tests that can be used to measure exactly how much energy is used it always going to be up in the air somewhat .
Even with standard weight training which has been common place for years the empirical evidence to date has been random , with genetic factors playing such a large role no one can predict an outcome or duplicate a result. All they can say is it works. I believe the same will always be said about Vibration Training
Note: We are talking about workout machines here , NOT therapy models. If you don’t have access to workout machines you will need to wait before you understand.
Rod - here’s an example of a study
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption (EPOC): implications for body fat management.
Eur J Appl Physiol 2002 Mar;86(5):411-7
This group looked at the effects of circuit weight training on EPOC.
The exercise routine consisted of three exercises (the bench press, the power clean and the squat), performed with 10RM loads as a circuit. The circuit was performed four times (i.e. twelve total sets) and took 31 mins.
EPOC was elevated for 38 hours post workout (possibly longer as this was when the researchers stopped measuring). The duration and magnitude of the EPOC observed in this study indicates the importance of the role of high intensity resistance training in a fat loss program.
- me
August 28th, 2008This rocks
- martiza
September 29th, 2008I read in this blolg I do not know exactly where that in order to loose weight faster, a person can start a program 5 days a week for 5 weeks with the bullet or, instead of doing 1 minute each pose, double the time and do it for 3 days a week for 5 weeks, correct? Then the person must continue 3 times a week with the regular program, correct?
Can this person start in high amplitud from the beginning ?
I have noticed that doing Fitvibe in low amplitud is good but I am doing now in high amplitud and I notice a big difference.
Can anybody start in high amplitud even the first time and continue always in high amplitud? Can cellulite pose be 3 minutes in high amplitud?
I hope you understand my question.
Panic Program….
(1) What you are referring to is what they call the “Panic Program” . It is simply doing it 2 days on , 1 day off for 14 days ( 10 sessions in 14 days ). Then a week off and back into the normal day on day off program.
It was designed for people panicking about a particular event like a holiday or wedding.
2 min poses….
This can be done anytime someone is “not feeling it”. It is preferred to letting someone do 1 min poses over and over again.
Cellulite….
It can be done on high amplitude and for 3 mins.
Amplitude…
High setting can be used on first session if the customer can hold the correct pose for the required time.
- Thomas
October 14th, 2008Lloyd & Di
You two seems to have different views of the importance of nutrition with WBV weight loss. Do you Lloyd work with a nutritionprogram side by side when training your obese/overweighted clients?
And Di, please add a coment on this subject.
No I keep away from nutritional advice more in-depth than ” add more protein” . My opinion is that most obese people already have more information in their head about healthy eating than they let on or they pretend not to know as an excuse.
I work on motivation and attitude changes that allow them to put existing knowledge into action. So far this has proven effective , with people coming in and telling me proudly of their voluntary diet changes.
If you don’t believe this angle works try this….
Get someone to role play without warning , tell them you want advice on what to eat tomorrow as part of a health kick you are doing. After they give you your new diet , give it back to them .
If anything I tell them to go and see a nutritionist for more professional advice
Hi Thomas
Lloyd is high eneregy, on the go, all the time, sort of person and he works very hard. Maybe that’s why he gets away with a very bad diet. 3/4 of the food he eats isn’t usually recommended for good health.
I do think most people can eat all foods in moderation - more moderately that Lloyd!
I do give basic nutrition advice if asked. I can also recommend a Nutritionist if wanted. People rarely ask though.
When doing Vibration Training I advise people to eat an hour before coming in and drink water while training and after training. Also to eat a meal within an hour or two after training. This is consistant with the advice Lloyd gives.
- Thomas
October 15th, 2008Thank you for the answers.
Lloyd, i believe you have good results in treating obese people, but can you give us some example/statistics?
How many kilos weightloss in a period of training?
Is there any positive “spin off” effects? “Statistics” like “before and after” shots are for marketers and can be played with, I see them all the time on bullshit infomercials that only show “best case scenario” charts and figures. I don’t believe them myself so I don’t use them.
I prefer people to drag in their friends after they get personal results. That way the results are not only realistic but undeniable. Much slower but a more solid and honest way to grow your customer base. Funny I had it pointed out to me today by a well known business woman who owns an upmarket Beauty Therapy place that “promising less but delivering more” was the key to our success. She purchased a machine from a dodgy company to go into competition with me but now pays to use my machines. Says it all I think.
I must say though its surprising how many people WANT to still be lied to. I get woman phoning all the time asking how fast can they drop 10Kg. Even though they must know that’s scientifically impossible to predict. I politely try to point out they are asking the wrong questions and send them to Google for a read..
I don’t understand this question…
Is there any positive “spin off” effects?
Positive “spin off” effects to fighting obesity , are you pulling my leg ????
- Thomas
October 15th, 2008Lloyd, your focus is on weightloss, but there still must be moore than this.
With “spin off” effects i mean things like:
- My knee doesn´t hurt anymoore
- I got rid of my headache
- Sleeping better
- My blood pressure is stabilized
- I can walk i mile without stopDo you notice this kind of effects and learn from it?
Weightloss will, of course, help improve other problems.
Not about weightloss but for me personally 1. ceasation of low grade continual pain in left gluteus medius and refered nerve pain down length of leg which Physical Therapists’s could not cure. 2. help with healing medial meniscus (cartilage) tear in right knee - way less pain after just a few specific vibration therapy sessions.
Yesterday an older person told me that all her aches had gone. She said backache and wrist pain specifically.
But although these results are very real and specific they are called “anecdotal” when people don’t want to believe. Many results are written in these forums if you read through them. I’m not sure what answer you are hoping for. Maybe explain who you are and why you are asking?
- Ursula
October 15th, 2008Hi Lloyd
You mentioned that someone had purchased a machine of a dodgy company and is now paying to use yours. I myself am interested in purchasing a machine for myself and business but there are so many on the market today and ranging from all different prices.
What is the difference in your machine and the so called ‘dodgy’ companies machine?? Surely they all do the same job do they not?
Surely they all do the same job do they not?…
Thats what the dodgy salespeople tell you.
Read some articles to understand….
http://www.vibrationtraining.net/2008/01/understanding-quality-vs-price
http://www.vibrationtraining.net/2008/02/do-different-machines-give-different-results
Thomas,
I have people constantly telling me how vibration train ing has helped them. A few that spring to mind…..
Climbing a 12k foot mountain in asia after spending 3 months vibration training and not feeling tired or sore after it, her poor husband who didn’t train was shagged and sore for days…..
A client after 18 months dropping from size 26 to an 18 just by sticking around vibration training long enough to change other bad habits, like eating shit food, she does no other form of exercise…..
A 72 year old that had a bad back who is so strong in the core now she does the pelvic bridge on her toes for 2 minutes without stopping…..
A stroke victim who could not string together a full sentence without stuttering now speaking fluently….And the list goes on and on.
So i guess to answer your question regarding positive spin offs yes it does have them, although it is no miracle and bloody hard done properly on the right machine with the right trainer, it still amazes me as to the health issues it does clear up.Regards Mike
- Kris
November 7th, 2008Lloyd,
Um…where to begin…from a total novice here. I have read and studied the position charts offered and the safety check offs for each position. What I’m wondering is, for a beginner at home with, say, the Hypergravity Personal, are there charts for beginning settings (amplification, etc.) with gradual step ups as one gets used to the positions and learns how the body reacts? Being cautious due to some knee pain/”catching” on rising from bent sitting position (esp. from a low one for a tall person) and general, constant ache in neck to middle back due to arthritis, should one be doing all positions given on chart to begin with? Does one begin with settings more, say, for massage to ease in, etc.? Are there any explanations for toning the proned to heaviest weighted areas of the body - concentrated points - or is that opposed to the name “Whole body vibration”? IOW, are there also guides as to what amplification numbers/settings go with what effect and how much time can be safely spent on each setting?
I know…lots of beginner’s questions, but when investing a lot, being alone in the use of the machine, I suppose I’m one to wish to understand how to prevent any injury in “getting to know” the machine’s effects and what are any signals given off as warnings.
Thanks muchos for your time and patience.
Kris…
(1) The whole safety program from 1 –> 6 should be able to be done with no changes needed for issues such as you have raised.
(2) Use a mat with ALL positions at first , even the standing ones.
(3) Beginner setting is 43Hz / Ampl , Low .
Vary Fq slightly up and down after a while to challange your muscles .
Finally go up to 43Hz / High and start the process again.(4) Targeting ” heavy areas” of the body is not against Vibration Training principles. It is against all know laws of nature and is actually imposable.
You cant target body fat. The only rule you need to understand is , the larger the muscle the more fat it burns when activated. So your best fat burning tools are your legs and arms.
Eg. Just doing a push-up pose will burn fat off your midsection.
July 20th, 2008
It would also be logical that using close to 100% of your muscle cells in each movement as opposed to only 40% in a voluntary reflex should also burn more calories.
But these mechanisms are yet to be investigated.