Vibration training increases the effect of traditional strength training, with exercises being performed on a vibration platform.
Vibration training is a fairly recent form of strength training offered in numerous fitness centers.
As a whole, vibration training increases the effect of traditional strength training as it stimulates specific muscles in the human body, and helps build explosive strength. Combined with regular strength training, more muscle fibers are engaged than with traditional strength training alone.
The vibration platform is usually a platform that generates mechanical vibrations. The exercises can be performed both statically and dynamically.
Performing static exercises on a vibration plate means assuming and maintaining specific postures, while dynamic exercises involve performing a specific movement on the platform (i.e., the opposite of static).
Read on to understand how vibration training increases the effect of traditional strength training.
Table of Contents
- 1 Vibration training increases the effect of traditional strength training: Introduction
- 2 For who is vibration training useful?
- 3 Who should not do vibration training?
- 4 Practical guidelines
- 5 Example training program for a vibration plate
- 6 Vibration training increases the effect of traditional strength training: Conclusion
Vibration training increases the effect of traditional strength training: Introduction
The vibrations of the vibration plate stimulate specific muscles in the human body.
And that can help build explosive strength. Especially when combined with regular strength training, more muscle fibers are engaged than with traditional strength training alone.
Thus, vibration training can increase the effect of strength training.
In other words, combining vibration training with submaximal strength training can produce the same results as maximal strength training alone.
In addition, vibration training can also have a positive effect on agility. It increases pain threshold, relaxes muscles, increases bone density, and improves balance (proprioception).
For who is vibration training useful?
Athletes and elite athletes
For athletes and professional athletes, the combination of maximal strength training with vibration training is fascinating because a more significant training effect can be achieved than traditional strength training alone.
Vibration training would also allow for faster sequencing of training stimuli.
It seems especially beneficial for training one or a few maximal contractions. This is useful for explosive athletes such as sprinters, soccer players, tennis players, etc.
Vibration training can also facilitate a faster succession of training stimuli.
Enthusiasts and recreational athletes
Needless to say, vibration plates are not just for professional athletes. Ordinary people who enjoy sports and exercise, or recreational athletes, can also use them.
Combining vibration training with submaximal strength training achieves almost the same effect as maximal strength training alone.
Training with heavy weights is then less necessary, which significantly reduces the risk of injury.
People who are rehabilitating
Adopting static postures on the vibrating platform already yields a gain in strength.
Improving strength without requiring the movement of specific joints is useful during various rehabilitation processes.
In other words, vibration training can be applied to injury treatment and injury prevention of back, knee, hip, ankle, pelvis, and foot problems.
The effect of a vibration plate is most significant on strained muscles that are close to the vibration source.
For example, vibration training qualifies for the treatment of:
- muscle atrophy,
- muscle hypotonia,
- peripheral circulation disorders,
- pain reduction,
- muscle strengthening,
- edema (lymphatic drainage), and
- disturbed sense of self-movement and body position (proprioception).
Due to its pain-relieving and muscle-relaxing effect, vibration training can help restore the mobility of muscles and/or joints more quickly, for example, after plaster immobilization.
People with certain medical conditions
The treatment of specific conditions can also be supplemented by vibration training, such as osteoporosis, various muscle and nerve disorders (MS, Parkinson’s disease), paresis/paralysis, various disabilities, and forms of spasticity.
Who should not do vibration training?
Whole-body vibration is strongly discouraged in the following situations:
- Acute inflammation or infection
- Foot, knee, and hip implants
- Fresh wounds or scars resulting from surgery
- Cardiovascular problems such as, for example, heart valve disease
- Joint disorders and osteoarthritis, acute rheumatoid arthritis
- Back problems such as hernia, discopathy, spondylolysis
- Recent or possible thrombotic conditions or symptoms
- Metal or synthetic implants such as pacemakers or the IUD
Tip: For even more exclusion criteria in terms of vibration training, please refer to our article Who cannot use vibration plates? Exclusion criteria for vibration training
The scientific knowledge of vibration training is not yet sufficiently developed to provide specific duration, frequency, and amplitude guidelines so training is best done under the guidance of an expert.
The severity of a workout depends on the amplitude of the vibration rather than the frequency.
It is best to work with a vibration platform that vibrates at a fixed frequency and in which the vibration amplitude is gradually increased.
Vibration frequencies of less than 20 Hertz are not recommended because of the potential for organ resonance.
Example training program for a vibration plate
- Body posture: in a slight squat position (stand on 2 legs with knees slightly bent and support on the front foot).
- Intensity: purely with your body weight (not holding extra weights).
- Duration: intervals of no more than 30 seconds followed by at least 1 minute of rest.
- Training frequency: 2 times a week.
Vibration training increases the effect of traditional strength training: Conclusion
Combined with regular strength training, more muscle fibers are engaged than with traditional strength training alone.
Vibration training stimulates specific muscles in the human body and that can help build explosive strength.
It can also positively affect agility, increase pain threshold, relax muscles, increase bone density, and improve balance.
Related post: Frequently asked questions about vibration plates