When I came on board as one of the managers of vibrationtraining.net, I never heard of whole body vibration. The only thing in my schemata that I could relate it to was the old belt vibrating device my cousin’s mother had in the 1980′S.

As I began to work on the site, editing posts and reviewing comments, my curiosity was really peaked as I learned more and more about VT. On a side note, vibration training was also recommended by my doctor after he diagnosed me with a kidney stone.

Just over a month ago I decided to give it a go. I was still a bit skeptical that I could get a good workout on such a device for such a short amount of time. I wasn’t out of shape and have been using free weights for many years as part of my fitness routine.

When I went to the studio for my free trial, the trainer asked me to fill out a short health questionnaire and then we quickly got started. She put me in the first pose (basic squat) and she started the device. After about 30 seconds my legs began to burn and I was completely surprised about how difficult it was. I also noted that the vibrations weren’t at all uncomfortable to my teeth, eyes, or brain which is a common fear among those new to the process.

After 15 minutes of instruction and being on the platform, I felt as though I had worked out for at least 45 minutes. Needless to say, I was completely impressed. As the weeks have progressed some of the poses have gotten a little easier, but my trainer has been great in showing me some variations that allow for a harder training session.

As far as my body goes, I have noticed that my legs and glutes are more toned and developed. My upper-body seems a little more defined as well. Honestly, I’m quite impressed with the way vibration training works out my legs, but I feel as though my upper body could use a bit more. I find if I go home and lift some free weights directly after my session, I feel as though I’ve had a really good workout.

This skeptic has been won over and I’ve even recommended VT to my flatmate who happens to compete in events such as the Xterra and other biking events. He gave it a try and also was quite impressed with how much it worked out his legs.

If you’ve been wanting to give vibration training a try, but have been a bit leery, I encourage you to find your nearest reputable studio and give it a shot. I think you’ll be glad you did. Please feel free to comment here about your experience.

NOTE: The following is a testimonial from a reader. As it is anecdotal, results cannot be verified. Most testimonials can be construed as thinly veiled advertisements. So, because of this, reference to the actual machine used has been removed.

You are left to draw your own conclusions.

Greg Writes:

I returned to long distance running nine years ago and quickly found that being forty and after years of not training I wasn’t as fast as I wanted to be. Lots of time spent training plus occasionally using weights to build up strength improved my times and I’ve taken part in around 20 half-marathons, one marathon, some 10km and 5km events and fun runs with good results. I’ve also done some New Zealand Masters events on track at shorter distances achieving gold and silver medals for age group at shorter distances.

I work long hours on shift-work so finding time for running is always a problem and I have not been able to train with a club. I enjoy running and so I run – cross training is not part of my thinking even though I am constantly told it is beneficial. I use weights only when I can’t find an excuse not to. I’m not a gym member.

The Testing of an Suggestion:

In October, 2006 I ran the Adidas Auckland Half-Marathon (NZ), a challenging course with hills and turns including the Auckland Harbor Bridge, placing 11th in age group with a time of just over 96 mins. This year I wanted to improve my result but I knew that as usual I would be hampered by time restraints plus I’m a year older and each year brings slower results unless seriously countered by effort. So I started weekly and sometimes twice weekly sessions with a WBV machine. Very quickly I build up muscle strength throughout my legs and vastly improved core strength and balance. I built up some extra size in my quads and I was not happy about this at all as I believed it would slow me down as endurance runners tend to have lean body size. I thought I was wasting my money! Then I ran a mid winter half-marathon in July and was surprised at my stamina. This run included 1km of beach plus a hill climb and I was not slowed at all. I had a month off then started back into training for this year’s Auckland Half-Marathon (October 28).

Static Poses Only

I was still not convinced that Vibration Training was going to help me. I like to just run! Everything seemed to get in the way of training. Rain, rain and more rain, too heavy to run in. Work shifts that entailed more nights than days and family needs. It was suggested I return to using the WBV machine as an experiment. I was to follow the regular program with some additional time spent on squat poses. All poses were to be static. I was not allowed to do anything dynamic at all – no movement on the machines, which seemed to me to go against other exercise ideas I’d read about. Positions had to be held perfectly and I would be watched over. I didn’t have a lot to lose as I wasn’t likely to do well with the small amount of run training I was doing so I followed the WBV program, usually twice weekly over the past two months.

I was skeptical but after a few weeks I felt stronger on my day-shift lunchtime short runs and I started saying It was from the specific Vibration Training. I only managed two long (30km) runs on days off. I didn’t do any weights at all. I would have usually done another 8 long runs of over 16km before a major event.

Small Improvements

I started todays half-marathon confident of finishing and feeling quite strong but tired from work and concerned I wouldn’t do well.

Well, I didn’t win the race. I’m not that good, BUT, I got into the top 10 in my age group, finishing 9th out of almost 200 in my age group and 278th of around 6000 overall. I’ve been trying to achieve this for years! I finished nearly 2 minutes faster than last year’s Auckland Marathon. One or two minutes doesn’t sound like much but runners struggle to improve small amounts of time. A very important factor is that I was able to keep up a constant pace throughout the event without tiring and finish injury free.

I recommend carefully planned Vibration Training to endurance athletes. There’s no doubt in my mind that it’s been the factor that helped me especially as I haven’t been able to put in the normally needed training time.

The Claims

Increased metabolism (fat burning/weight loss), increased muscle strength, increased fitness, speed and flexibility for athletes, hormone rebalancing, lymphatic drainage, increased bone density, activated circulation, improved balance and coordination, overcoming injury/healing, pain reduction, increased oxygen uptake (VO2), improvement in cellulite appearance in women, increased blood concentrations of testosterone and growth hormone in men… And all this in only 10-20 minutes two or three times a week!

This all sounds like an easy path to health and fitness but, is it this easy and does it work?

My own experience is that yes, it does work, but…

Questions to ask yourself

Firstly, you need an understanding about the types of machines; lineal or pivotal. Then consider what brands of vibration machines you have access to and what they can do for you, or not do, actually, as each is specific in purpose.

I started looking to buy a machine for home use. It was pivotal and trying it, in store, was enough to put me off due to head vibrations and a slightly off-balance, nauseous feeling.

Trying out a Vibration Training Clinic

I have the choice of three close to my home.

Experience 1
The first offered a program more specific to “training” than therapy although the long-term injuries I had did not prevent me trying it out. I filled in an information sheet that had a diagram on which to indicate injuries and problem areas.

An Instructor directed me through the program on this and all subsequent visits and I quickly saw benefits of improved fitness and also healing and reduced pain. Being in the perfect position for each workout on the machine was emphasized, so much that if I was not quite in perfect position, I had to correct before the machine was turned on and remain in position during the 60 seconds timing or risk having the machine turned off.

The workouts seemed hard as my leg muscles ached, sometimes even slightly the following day. I was able to ask many questions about the program and the machines and never, quite, exasperated the Instructors to the point of no return (I was very slow to learn the correct poses).

I was concerned about the safety of Vibration Training and knowing if the machines were really doing what the websites and advertising promoted so my questions continued and I always received in-depth answers from the Owner and other Instructors. This provider also has a Body Composition Analyzer available that measures body fat, bone density and other ratings and provides a printout to keep. After a period of time you can recheck to see measurable improvement.

Experience 2
I decided to visit another who was advertising a program that is: “a revolution in health, anti-aging and beauty, a new way to receive health, strength and physical well-being, a wakeup call for your body and soul, 30 vibrations a second”. I was thinking this had to be even better than I was currently experiencing.

The program had many more poses than I’d learned before but holding them for only for 30 seconds and at such a gentle vibration that I got nothing out of it and wanted to head straight back to the first provider to do a proper workout. I had an Instructor who talked continually of the benefits of that brand of vibration exercise, promising me so much, with a program designed specifically for me, yet requiring me to start at the gentle level of that first program and then move in increments that would take a year to reach the level I was already training at with the previous provider!

I was encouraged to find my own, comfortable position, for each pose and told that my position might vary slightly from that of the Instructor or another user. I was concerned about the safety of some of the poses such as putting just one forearm, or one knee or leg, on the vibration pad while balancing my body in positions on the floor. The Instructor did not know about the composition of the machine or where it was made. This was also the most expensive provider. I will not go back.

Experience 3
The next one – like the others – had a form to fill in giving my reasons for coming and listing any health problems I had. The information required was thorough and was discussed before proceeding to the machine. Unlike the previous two providers I was not told to drink water before and after my session. The Instructor was friendly and helpful, showing me the positions on the machine herself and guiding me through them.

The program I followed was the intermediate one which used the same frequency (vibrations per second) that I was used to – but for a shorter time of 30 seconds so the program was easy but the large number of differing poses became tiring and confusing. The suggested pose for each exercise showed on a screen on the machine and I was told that after a learning period I would simply come in and move through the program myself using the screen prompts, although an instructor would be available. Some of the positions I would use would not be what showed on the screen as they were simply a prompt.

I did extra positions that were to help with my back injury and weakness on that side of my body. I enjoyed using straps attached to the machine, provided to help build upper body strength but I’ve since researched this and find that the elasticity/bounce of the straps gives too much variation to the force or pressure felt and so defeats any perceived gain from using these.

This provider also used the poses that I was uncomfortable with, those of having one arm or one leg or knee on the machine. This created an instability that made me unsure if the vibrations were targeting the desired muscle groups accurately or doing me harm. I was particularly unhappy with the position of sitting on the floor with my back against the machine as I felt the vibrations in the area of my kidneys. I definitely would not do that position again.

I left feeling both tired and energized but 30 minutes later developed severe back pain that took 24 hours to settle. I twisted my knee painfully while getting off the floor after one of the final positions and while I could have done this anywhere, I wonder if the large number of poses contributed to this. This studio was for women only and uses a membership plan, joining up for one or two years at a reduced cost plus a, no commitment, more expensive monthly plan. The Owner/Instructor was able to answer the few questions I asked about the machines which were supplied by an overseas company.

Choosing a provider

I found that the services provided differed greatly between providers and that more (positions or time spent) was not necessary best. Attention to detail such as correct positioning on the machines is essential for the vibrations to target the desired areas.

Ideologies behind the company providing the service shouldn’t have to be of concern to the end user but I found a minefield of players, not only those I visited but others I read about in print and online. I’ve read of problems with machine construction materials resulting in machines not performing to specifications listed, machines not able to perform accurately when the user weight was above a certain amount, and other concerns.

I’m continuing Vibration Training with the first provider I visited. They have five custom made machines each designed for a specific task. The designer of these machines is also the person who set the program for the machines so I’ve been able to ask many questions and to feel relaxed about asking and receiving answers. I’m seeing results, which now include weight-loss, which was the one advertised benefit that seemed, too good to be true!

Conclusions

To those wanting to begin Vibration Training or Therapy, look around and ask many questions. Don’t assume that the company with the biggest advertising campaign will provide the best program for your needs. If possible talk to the designer of the machines and the program, even if that means bypassing the owners or instructors of your closest studio or getting the information from them and then checking it out before committing to the program. Most providers give a free first visit so take advantage of this to trial the program offered and ask many questions.

I hope my experience provokes readers to “Give it a Go”. I’m very excited about Vibration Training and will post again when I have more results to share.

This article was contributed by Di.

The latest issue of Popular Mechanic magazine tested out the Ironman Resolution Fitness Trainer and found it wanting.

Their conclusions:

It’s impossible not to be skeptical of Ironman’s Resolution Vibration Trainer ($2000), which claims to help users lose weight by shaking them. You hold a sequence of poses, including squats and a legs-in-the-air crunch, for up to 90 seconds at a time while the platform vibrates. Ten minutes of this, says Ironman, is equal to 60 minutes of “conventional strenuous exercise.” We planned to test the Resolution for a full month—but then we turned it on.

Anyone who has tried yoga knows that holding a position can be a tough workout. The violent shaking made it slightly harder to maintain some of the poses, which we assume was meant to be a good thing. But this skull-rattling, innard-scrambling machine also gave us headaches and made us nauseous, and the platform’s nonskid surface scraped our palms and bruised our shins. After one day with this merciless, bucking bronco, none of us — including the personal trainer we brought in — were brave enough to get back in the saddle.