What is "whole body vibration", and how can it benefit health clubs

1. What is Whole Body Vibration Training?
Whole Body Vibration Platforms stimulate the
body’s natural response to vibration.
The vibration of the platforms creates instability in
the human body, and with each vibration the body
is forced to perform reflexive muscle actions,
multiple times per second.
The net result is that all exercise on a vibration
platform has more muscle activation resulting in
improved results in less time for all strength, power,
and flexibility training.
There are also a whole host of powerful
physiological enhancements including increased
circulation and lymphatic flow; increased strength
and power; increased stability and balance;
increased range of motion; improved recovery and
relaxation.

2. Characteristics of vibration
Vertical Vibration
In alignment with gravity
and gravity receptor
Multi – dimensional
Direction of the vibration:
displacement up and down, forward
Multi – dimensional function and backward, side to side

3. Classification of acceleration forces (g-forces)
1 g = 9.81 m/s² (normal earth gravity)
Values smaller than 1 = microgravity (i.e. 0 g in space)
Values greater than 1 = macro-gravity (i.e. roller coaster→ max. 6 g!)

4. Gravity… nature’s resistance
Amplitude (mm) Frequency (Hz) Gravity Force (g) Acceleration (m/s²)
Low 30 1.83 18.00 m/s2
35 2.32 22.80 m/s2
40 2.76 27.10 m/s2
50 3.48 34.10 m/s2
High 30 3.17 31.10 m/s2
35 3.99 39.10 m/s2
40 5.11 50.09 m/s2
50 6.36 62.40 m/s2
Acceleration measured by the University of Leuven (Belgium)

5. Formula of Force
Relationship between mass and acceleration on force factor
F = m x a Body mass + load mass = decreased acceleration
F = m x a Body mass + Power Plate = increased acceleration
Body mass + load mass + Power-Plate = increased mass &
F = m x a
acceleration

6. Formula of Force
Normal:
F (z/vertical) = 70kg (bodyweight) x 9.81 m/s2 (1 g) = 686 Newton
Traditional resistance training:
F (z/vertical) = [70kg + 58kg extra weight] x 9.81 m/s2 (1 g) = 1255 Newton
Power Plate (Acceleration) training (30 Hz Low):
F (z/vertical) = 70kg (bodyweight) x 18.3 m/s2 (1.8 g) = 1260 Newton

7. Basics of neuroanatomy and neurophysiology
Afferent side Classical reflex arc
sensory
Receptor
Neuromuscular
spindle
Spinal cord
reflex = unconscious and
fast
Effector
Muscle-contraction
Efferent side
motor
Neuromuscular spindle = measures change in length and rate of change in length

8. Basics of neuroanatomy and neurophysiology
Muscle is stretched
Neuromuscular spindle is stimulated
Information gets to the spinal cord
Motor neuron fires quick impulses
Muscle contraction of the stretched muscle
Reflex muscle contraction Knee Jerk Reflex

9. Tonic Vibration Reflex
Tonic Vibration Reflex
Pre-tensed muscles + Vibration
Improvement of inter-muscular coordination
Improvement of intra-muscular coordination
Recruitment, synchronization and rate coding
Pre-tension affects transmissibility
Fast Twitch & Slow Twitch
Stability, Strength & Power

10. Golgi Tendon Organ: The Tension Receptor
Autogenic Inhibition
(GTO creates inhibition within same
muscle being stimulated)
Reciprocal Inhibition
(GTO creates inhibition within
functional opposing muscle)
Polysynaptic pathway
(Enabling functional improvements in
GTO detects change in tension and rate
ROM and Force production)
change in tension

11. Strength vs. Flexibility
Vibrations initiated by high Vibrations initiated by low
muscle pre-tension muscle pre-tension
Dominance of the muscle spindle activity Dominance of the GTO activity
Positive adaption in strength Positive adaption in flexibility

12. Areas of Conditioning
STRETCH (Warm-up) – primes neuromuscular system as well as increasing circulation,
temperature, AND increasing dynamic flexibility in less than 5 minutes!
BALANCE (Coordination) – ultimate in stability and balance training and results in greatly
increased recruitment of muscles.
CORE (Pillar) – more muscle activation means improved results in less time!
STRENGTH (Power) - through increased muscle activation all exercises are more productive on
a vibration platform!
MASSAGE (Recovery & Regeneration) – massage and myofascial release is easy to do, and
FEELS GREAT while greatly improving recovery!

13. Influence on blood flow
Vibrations stimulates the muscle-pump-effect and
causes an increase in blood-flow with an improvement
of transport capacity for:
 Oxygen / carbon dioxide
 Vitality components (micro nutrients)
 Energy components (macro nutrients)
 Derivates and wastes (i.e. acids)

14. Influence on bone density
The following factors determine bone density:
 Tensile and compressive loading on the bones as a reaction of muscle activity
Power Plate

effects
Velocity of deformation
 Re-vascularization of intra-osseous matrix
 Hormones

15. Influence on hormones
Release of:
 Human growth hormone (muscle
building)
 Serotonin (neuro-transmitter)
 Testosterone (muscle building)
Reduction of:
 Cortisol (long-time-stress marker)

16. Effect of Long-Term Whole Body Vibration Training on
Visceral Adipose Tissue: A Preliminary Report
 Study compared four groups: control group with no lifestyle changes; diet only
group; diet and traditional exercise group (3 X 60 minute sessions per week); and diet
and Whole Body Vibration group (3 X 30 minutes per week).
After 6 months the whole body vibration group had lost almost 30% of their Visceral
Adipose Tissue (Abdominal fat) which is the type of fat most strongly linked to
cardiovascular disease and metabolic syndrome!
After 6 months the diet with traditional exercise group lost about half as much fat as
the vibration group, and the diet only group lost even less!
After stopping all diet and exercise interventions for 6 months and re-
assessing all groups the diet and diet and traditional exercise groups gained
back all or even more fat than they had to begin with BUT the vibration group
actually lost a little bit more fat!

17. Whole Body Vibration Advantages
Health Club Benefits:
 Generate new programming revenue – provide individual or group training option for members.
 Easy to combine with other modalities such as TRX or Gravity EFI.
 Program & product variety provides member retention.
 Can be used by any member or potential member from senior de-conditioned person to high end athlete.
Health Benefits:
 Increases bone mineral density
 Increases muscle strength and endurance
 Increases circulation
 Recovery and regeneration of damaged tissue