I first saw whole body vibration machines at Brookstone starting at $4500 and upwards of $10,000. I didn’t pay that much for any of my vehicles. A TurboSonic X7 Whole Body Vibration goes for $15,995. I only paid $16,500 for my bare acre of land back in 1989! And the house (mobile) was $5500. (They have appreciated to about $150,000 but we'll never move. We love it here, and don't laugh they're paid off!)
Let alone would I pay that much money for a single piece of exercise equipment - all of mine together did not cost that much. Like most people, I coveted what I couldn’t have or wouldn’t dare waste that much money on. So after investigating similar products that were equally expensive I forgot about the whole thing.
Then in early May Home Shopping Network sent me a 15 percent off coupon. I went to their website and window shopped. And to my surprise and joy, I came across - really just stumbled upon - a ProForm BioVibe for a reasonable price (retail $499, HSN price $299, my 15 percent off discount price $254 with free shipping, and on a 4 Month Flex Pay schedule). I ordered one even before I watched the HSN BioVibe demo video.
I’ll explain the benefits of whole body vibration. But first off, I want to emphasize this isn’t a matter of just standing on a machine while it vibrates. These pieces of equipment are designed for whole body workouts that include squats, lunges, calf raises, push ups, planks, abdominal training, and more. Although just standing on a whole vibration machine stimulates circulation and a minimal amount of muscle you must perform resistance exercises on it to receive the full benefits.
The main benefit of adding whole body vibration to a resistance or muscle building workout is greater muscle stimulation and growth. Or technically explained as follows: (paragraphs in quotes are from this Wiki article on Whole Body Vibration).
“The mechanical stimulation generates acceleration forces working on the body. These forces cause the muscles to lengthen, and this signal is received by the muscle spindle, a small organ in the muscle. This spindle transmits the signal through the central nervous system to the muscles involved. Due to this subconscious contraction of the muscles, many more muscle fibers are used than in a conscious, voluntary movement.” (Issurin & Tenenbaum 1999 [8]). This is also obvious from the heightened EMG activity Bosco et al. 1999 [9], Delecluse et al 2003 [10]).
“Because more muscle fibers (also known as motor units) are activated under the influence of vibration than in normal, conscious muscle contractions the muscles are incited more efficiently (Paradisis & Zacharogiannis 2007 [11]; Lamont et al. 2006 [12]; Cormie et al 2006 [13]; ; Bosco et al. 1999 [9], 2000 [14]; Rittweger 2001 [15], 2002 [16]; Abercromby et al. 2005 [17]; Amonette et al. 2005 [18]). The immediate effect of WBV is therefore that the muscles can be used quickly and efficiently, rendering them capable of producing more force.”
This simply means that you recruit and use more muscle fibers and build muscle faster (as long as other muscle building factors are in place such as adequate protein intake, adequate rest, and stress control to limit hormones like cortisol and other catecholamines that can switch you from an anabolic state to a catabolic state). See Optimizing Your Hormone Levels Naturally.
“Another immediate effect of WBV is an improvement of circulation. The rapid contraction and relaxation of the muscles at 20 to 50 times per second basically works as a pump on the blood vessels and lymphatic vessels, increasing the speed of the blood flow through the body (Kerschan-Schindl et al 2001 [19]; Lohman et al. 2007 [20]). Subjects often experience this as a tingling, prickling, warm sensation in the skin. Both Stewart (2005 [21]) and Oliveri (1989 [22]) describe the appearance of vasodilatation (widening of the blood vessels) as a result of vibration.”
“In order to have any effect on the body in the long term it is vital that the body systems experience fatigue or some sort of light stress. As in other kinds of training, when the body is overloaded repeatedly and regularly, the principle of supercompensation will occur. This principle is the cause of the body adapting to loading. In other words: performance will increase.
This effect has been proven several times in scientific research for both young and elderly subjects (Roelants et al. 2004 [23], Delecluse et al 2003 [10], Verschueren et al 2004 [24], Paradisis et al 2007 [25]). In the only placebo-controlled study to date (Delecluse et al 2003 [10]) a significant increase in strength was found in the WBV group, when there was no improvement measured in the placebo group. This is a clear indication that the vibrations actually do have added value when performing static exercises.”
“From research into the structural effects of vibration training it can be deducted that the increased strength resulting from WBV training can definitely be compared to the results that can be attained with conventional methods of training. But there are indications that better results may be achieved with WBV in the area of explosive power (Delecluse et al. 2003 [10]).
Another important difference between conventional training methods and WBV is that there is only a minimum of loading. No additional weights are necessary, which ensures that there is very little loading to the passive structures such as bones, ligaments and joints. That is why WBV is extremely suited to people that are difficult to train due to old age, disease, disorders, weight or injury. On the other hand, it is also very suitable for professional athletes who want to stimulate and strengthen their muscles without overloading joints and the rest of the physical system (Cochrane et al 2005 [26]; Mahieu et al 2006 [27]).
Other than its influence on the muscles, WBV can also have a positive effect on bone mineral density. The vibrations cause compression and remodeling of the bone tissue Mechanostat[28][29][30][31], activating the osteoblasts (bone building cells), while reducing the activity of the osteoclasts (cells that break bone down). Repeated stimulation of this system, combined with the increased pull on the bones by the muscles, will increase bone mineral density over time. It is also likely that the improved circulation and the related bone perfusion due to a better supply of nutrients, which are also more able to penetrate the bone tissue, are contributing factors (Verschueren 2004 [24], Jordan 2005 [32], Olof Johnell & John Eisman, 2004 [33], Rubin et al. 2004 [34]).
Further more the Berlin Bedrest Study (BBR) proved that 10 minutes of vibration Training 6 times a week prevented muscle and bone loss in total bedrest over 55 days (Rittweger et al 2004 [3], Felsenberg et al 2004 [4], Bleeker et al 2005 [5], Blottner et al 2006 [35]).
In preventing falls and the bone fractures that they often result in, enhancing bone mineral density is not the only important issue. Increased muscle power, postural control and balance are also considerable factors. Studies involving elderly subjects have shown that all of these issues can be improved using whole body vibration (Roelants et al 2004 [23], Bautmans et al 2005 [36], Bogaerts et al 2007 [37], Kawanabe et al 2007 [38])."
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Okay, now that the technical details are out of the way, in part two I’ll cover the actual product review. (The first thing I did on it was tip it over on top of me during a squat. Hilarious, but totally my fault).
If you’re interested in learning more about Whole Body Vibration check out the links and videos below.
Whole Body Vibration Industry Research
Whole Body Vibration Fitness Information
Iron Man Magazine article “Good Vibrations – Almost Effortless Muscle and Strength Gains: Old Movers and Shakers of Exercise Vindicated by New Vibration Technology
This CNN Power Plate video is in Spanish but gives an excellent demo of the exercises.
From Aesthetic M.D. - Origin of the Technology:
The development of vibration training came from a desire to improve bone density and muscle integrity in cosmonauts. The technology was originally developed to counteract the lack of gravity in space by the Soviet Union. After decades of research, this innovative machine has received endorsement by many professional athletes and is ensured to produce effective results for your physical therapy needs.
Variety of Applications:
• Increases muscle strength, flexibility, and range of motion
• Enhances balance and coordination
• Strengthens and enhances posture
• Improves circulation and increases blood oxygenation
• Boosts levels of Testosterone and natural HGH
• Decreases level of Cortisol (hormone released when we’re under stress)
• Improves muscle strength and tone, enhancing athletic performance
• Increases bone strength and density
• Improves mobility and flexibility. Builds muscle strength.
• Combats osteoporosis
• Reduces back pain and stiffness
• Produces the effects of 80 different exercises by minor adjustments in posture and body positioning.
• Can be used in many different rehabilitative capacities
• Work out all the important muscle groups of the body
• You can stand, sit, lie, or position a part of the body upon the platform to achieve a different effect.
It All Started with Space Research
Whole Body Vibration (WBV)research all started with cutting edge space research and NASA who studied the effects of vibration massage on bone mineral density. Today, 100s of academic research papers have been released highlighting the many positive benefits of whole body vibration training.
Common Research Findings
1. Vibration Training can achieve results in a much shorter period than conventional & intensive training methods.
2. Vibration Training is a low impact training method, suitable for a range of activities, fitness levels and physical abilities.
3. Vibration Training has many valuable benefits for Weight loss, Fitness,
Wellbeing, Injury Recovery & Active Ageing.
Impact of Whole-Body Vibration Training Versus Fitness Training on Muscle Strength and Muscle Mass in Older Men: A 1-Year Randomized Controlled Trial
Whole body vibration results in increased electromyography (EMG) muscle activity during unloaded contractions. Thanks to the University of Windsor, now we know that squats loaded to 30% body weight get an extra 4-20% in muscle activity (low end for hamstrings, high end for lateral quads) from these vibrating platforms.
Vibration platforms are becoming popular training devices as of late and you may have seen ads for them in your favorite (or least favorite) muscle magazine. This is for good reason as vibration platforms provide a unique neuromuscular stimulus that's been shown to improve muscle strength and mobility.
This is why informercials and the like use fitness models to sell products. Talk about a bad product promo.
The video below is not the best demo either but at least in this one the woman didn't just stand still on the machine like the woman with a J-Lo butt did in the above YouTube video.
