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Whole Body Vibration Training – The Apeiron Life Perspective

4 min read


What it is:

Whole body vibration (WBV) training involves standing, sitting, or lying on a vibrating platform, which transmits energy through the body, forcing your muscles to contract and relax dozens of times each second. While the person performs different strength or balancing exercises, the machine delivers vibrations at different frequencies, typically ranging from 10-40Hz, making the exercise more effective.

Another reason whole body vibration training is gaining interest is because it’s easier to do than regular exercise, making it a beneficial tool for people who have difficulties moving or have health conditions such as Parkinson’s disease or osteoporosis. It can also be used as part of a rehabilitation program for someone recovering from an injury.



Purported claims:

  • Improved muscle strength and body composition

  • Increased bone density

  • Improved balance and stability

  • Enhanced circulation and cardiovascular function

  • Increased flexibility and range of motion



What the science says:

It’s thought that whole-body vibration training can improve physical function in a way similar to exercise. A meta-analysis of 34 studies with older adults concluded that WBV can effectively improve lower limb muscle strength. However, the research did not find significant improvement in upper body strength, power, or endurance in the upper or lower body. Similarly, a 10-week study with older women found that WBV training effectively counteracted the loss of muscle strength associated with sarcopenia, a loss of muscle mass typical in older adults. In this study, the maximal voluntary isometric contraction increased significantly by 38.8% in the WBV group without changes in the control group. There was also a significant increase in muscle mass in the thigh muscles after WBV training, improving the body composition of these participants. This study also measured mobility by the Timed Up and Go test, which increased significantly after training (9.0%) only in the WBV group.


Since WBV induces mechanical oscillations in the bone cells, there is a growing interest in the potential for WBV to be used as a nonpharmacologic therapy for improving bone health, especially in postmenopausal women at increased risk for osteoporosis. Several studies have found that WBV interventions significantly improved bone mineral density (from 2% to 5.5%) at the hip and spine compared to placebo-controlled groups. The studies noted that the protocols that utilized high-magnitude (>3 g), low-frequency (12.5-20 Hz), and side-alternating platforms were more effective in improving BMD than other methods.


Decreased muscle strength and bone density, in combination with diminished balance, can have detrimental consequences in older individuals. Not only do they reduce quality of life, but they also increase the chances of serious falls, which can be life-threatening. A 12-week study with 60 older adults doing weekly WBV treatments showed significant improvements in leg strength and balance, suggesting it could mitigate fall risk and maintain functional independence. Similarly, a study published in the European Review of Aging and Physical Activity found that 8 weeks of WBV training improves limits of stability and sit-to-stand performance in middle-aged and elderly individuals.


Whole-body vibration training is commonly used in physical therapy and neurorehabilitation settings. A systemic review examining the effects of WBV training and gait concluded that the method could effectively improve balance and gait speed in older adults. The intervention was also found effective in improving walking performance following stroke and in patients with knee osteoarthrosis.


Many older adults suffer from low cardiovascular health due to the inability to do regular physical exercise. A randomized control trial among 220 adults over 60 years of age found that those who exercised on a vibration platform had similar improvements in their peak oxygen uptake to the fitness group after one year. WBV has been shown to improve cardiovascular health through various mechanisms. For example, it can increase blood flow, enhance endothelial function, and promote vasodilation, ultimately improving blood flow and vascular health.


WBV training has also been shown to improve flexibility and range of motion, making daily activities easier and reducing the risk of injury. A randomized control trial among active college students showed that those who participated in static stretching and vibration training five days a week for four weeks had better flexibility than the static stretching group alone. Also, they retained their flexibility gains better after 3 weeks than the stretching group. A study published in the Journal of Sports Rehabilitation also found that WBV training can effectively increase lower back and hamstring flexibility.



Our take:

The Vibration Plate is a supplemental training accessory that can be added to your workout session. It enhances various movements, such as squats, step-ups, and lunges, by amplifying the effectiveness through muscle activation and stabilization. It aids in neuromuscular control and rehabilitation after injuries, making it a valuable addition to intersperse throughout your training routine.


Whole-body vibration (WBV) activities interspersed throughout a training session can aid in weight loss, enhanced neurovascular function, stability, balance, and the stimulation of bone density. The vibrations activate muscles and increase stability needs, leading to the engagement of more muscle fibers than traditional exercises alone.


Vibration Plate Training is included in your Membership. Speak with your Client Advocate for further information.



Will this benefit you?

Although more research on whole-body vibration is still needed, overall research has demonstrated that WBV training can improve muscular strength and body composition, bone health, mobility, stability, and cardiovascular health, especially in conjunction with regular exercise to enhance training adaptations. However, for healthy individuals, WBV is not a replacement for a well-rounded exercise program that includes aerobic, resistance, and flexibility training.



Still curious to try it? Here is what to keep an eye on:

Whole-body vibration should be used under the guidance of a qualified professional, as there may be contraindications for specific populations, such as pregnant women and people with kidney stones or epilepsy. Always consult your physician before starting a new exercise program, and talk to your Apeiron Life certified personal trainer to ensure this training is appropriate for your goals.



References and additional reading:

WBV and strength in older adults: https://www.mdpi.com/2077-0383/12/13/4467#

WBV and muscle strength in older women: https://pubmed.ncbi.nlm.nih.gov/19422657/

Post-menopausal women, WBV, and bone density: https://pubmed.ncbi.nlm.nih.gov/27907000/

WBV and balance in older adults: https://pubmed.ncbi.nlm.nih.gov/26215362/

Long-term effects of WBV and human gait: ​​https://www.frontiersin.org/articles/10.3389/fneur.2019.00627/full

WBV and hamstring flexibility: https://pubmed.ncbi.nlm.nih.gov/20535662/

WBV, hamstring, and lower back flexibility: https://pubmed.ncbi.nlm.nih.gov/20585287/

 

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