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INTRODUCTION
“A survey of respected scientific literature on vibration exercise by a Biophysics M Sc.Hons researcher has shown the following”
Vibration training offers a fast, low impact, low effort form of exercise with many of the benefits of conventional resistance training.
Scientific studies have shown that 10 minutes of vibration exercise 3-4 times a week can achieve the same results as several hours of resistance training. [4], [8]
An additional benefit is that the initial gain achieved in a few weeks of vibration exercise would take several months to attain using resistance training. [2]
Vibration training can lead to muscle strengthening, improved balance, flexibility and range of motion, improved blood circulation and lymph drainage, weight loss and cellulite reduction, and increased bone density.
BENEFITS FROM WHOLE OF BODY VIBRATION …
• Improved fitness, muscle strength and performance at all levels of fitness from sedentary to elite athletes. [2]
• Improved balance, co-ordination, flexibility and range of motion. [10]
• Reduction of osteoporosis. [11]
• Rehabilitation from injury.
• Improved blood circulation [6]
• Improved lymph drainage
• Reduction of chronic pain [5], [7]
• Maintenance of muscle tone and benefits of exercise in people unable to exercise due to disease or injury. [1], [3], [9]
Cellulite reduction.
• Massage and relaxation
• Low impact on joints, ligaments and tendons
• Large rewards from a small time, and effort commitment [4],[8]
USES OF WHOLE OF BODY VIBRATION
Scientific research has shown that short periods of vibration exercise give significant gains in muscle strength. In conjunction with other forms of exercise and training this allows both elite and recreational athletes to reach higher levels of performance.
The low time commitment of vibration exercise allows those with busy lifestyles to maintain a higher level of fitness, with the consequent advantages in health, appearance and wellbeing.
Vibration exercise can act as a training tool for improving neural control of muscles leading to improved balance, stability and co-ordination. This is useful in the elderly, those recovering from injuries and in some neurological disorders. [1], [3], [9]
Osteoporosis is a major health problem in postmenopausal women and those who have limited use of their limbs. Vibration exercise can reduce the bone wasting seen in Osteoporosis by stimulating the body to strengthen bones. [11]
The low impact and the rapid improvement in muscle strength from vibration exercise mean it can offer faster rehabilitation from musculoskeletal injuries. This allows a more rapid return to everyday life, a quicker return to favourite pastimes for recreational athletes and a quicker return to peak fitness for elite athletes following injury.
Exercise has a number of health benefits which can be gained via vibration training for people who are unable or find it difficult to exercise conventionally. As well as improved posture, muscle tone and strength, these benefits include improved immune response and an improved sense of wellbeing due to natural hormonal responses to exercise. Those who could benefit include those with various neurological conditions affecting their co-ordination and balance, the elderly and those with limited mobility. [1], [3], [9]
The V-Robic is also a useful starting point for those who due to obesity are unable to undertake other forms of exercise. Vibration exercise offers a low effort way of losing weight and improving muscle strength to a point where other forms of exercise become possible. [4], [8]
Cellulite is the result of enlarged fat cells causing the skin to bulge and can be present in people of all sizes. By improving blood circulation, lymph drainage and strengthening collagen fibers, vibration exercise can reduce cellulite and improve appearance.
Vibration exercise has low impact on joints, ligaments and tendons and hence is a useful form of exercise in those rehabilitating from injuries to these structures or in those with chronic damage to these structures for example due to arthritis.
Clinical trials have shown that vibration exercise can reduce chronic lower back pain. [5], [7]
Vibration exercise isn't just for fitness and rehabilitation, it also offers a means of massaging muscles throughout the body and can be used for massage and relaxation.
HISTORY
Vibration as a way of exercising muscles is not new. Vibration exercise was first used by the ancient Greeks, who wrapped saw blades in cloth and vibrated these against the muscle group they wished to treat or strengthen. Vibrating chairs were used in the early 20th century as treatment for a variety of ailments.
Modern Vibration exercise can be traced to Dr Biermann an East German Scientist who studied the effects of vibration exercise in the 1960s. During the 1970s the Russian cosmonaut program used vibration exercise to prevent muscle wasting in space. The use of vibration exercises in space allowed cosmonauts to remain in space longer and have fewer health problems on their return to earth. The problems the cosmonauts experienced which were relieved by vibration exercise are similar to those experienced by those who have limited exercise due to injury, disease or limited mobility. The Russians also used vibration exercise as part of extensive training programs for their elite athletes. With the fall of the Iron Curtain this knowledge became known in the western world and devices were developed for use in training programs, rehabilitation and general fitness.
HOW IT WORKS?
When using the V-Robic your muscles are not simply passively vibrated, they actually do work as they would in more conventional exercise but with almost no effort on your part. Vibration parallel to the muscle fibers exposes them to brief bursts of high gravity (a maximum of between 1 - 6g depending on the frequency and amplitude of vibration). The muscles are stretched by the vibration and a natural stretch reflex causes the muscle fibers to contract. The muscle fibers contract rhythmically leading to both neurogenic and musculoskeletal adaptations. The neurogenic changes occur most rapidly and lead to greater synchronisation of the muscle fibers within the muscle. This results in improved muscle efficiency, in other words more muscle contraction for the same effort. Over a longer time period your body responds to the demand placed on the muscle by increasing the size of the muscle and hence its maximum power.
Automatic neural responses to movement contract muscles to maintain stability. This improves balance and stability.
Bone is constantly remodeled by the body in response to the forces it experiences. People who are unable to exercise will have weakened bones as in the absence of force, the body starts dismantling bone. Postmenopausal women are more at risk due to hormone levels that encourage bone dismantling over bone building. Vibration exercise exerts forces on the bones, encouraging bone strengthening. [11]
Bibliography
[1] ”The feasibility of Whole Body Vibration in institutionalized elderly persons and its influence on muscle performance, balance and mobility: a randomized controlled trial” I. Bautmans, E Van Hees, J.C. Lemper, T. Mets, BMC Geriatrics 2005 Vo 22 pp5-17
[2] “The Influence of whole body vibration on jumping performance” Bosco et al; Biol Sport 1998 Vol 15 pp 157-64
[3] ”Controlled whole body vibration to decrease fall risk and improve health-related quality of life of nursing home residents.” O. Bruyere, M.A.Wuidart, E. Di Palma, M. Gourlay , O. Ethgen , F. Richy, J.Y.Reginster. Arch. Phys.Med. Rehabil 2005 Vol Feb 86(2) pp 303-7
[4] ”Strength increase after whole-body vibration compared with resistance training.” Delecluse C, Roelants M, Verschueren S. Med Sci Sports Exerc 2003 Vol Jun 35(6) pp1033-1041
[5 ] ”Effect of whole-body vibration exercise on lumbar bone mineral density, bone turnover, and chronic back pain in post-menopausal osteoporotic women treated with alendronate.” Iwamoto J, Takeda T, Sato Y, Uzawa M.; Aging Clin Exp Res 2005 Vol Apr 17(2) pp 157-63 ronic back pain)
[6] ”Whole-body vibration exercise leads to alterations in muscle blood volume.” Kerschan-Schindl K, Grampp S, Henk C, Resch H, Preisinger E, Fialka-Moser V, Imhof H. ; Clin Physiol 2001 Vol May 21(3) pp 377-382
[7] “Vibratory stimulation for the alleviation of chronic pain” T.C. Lundeberg; Acta Physiol Scand Suppl 1983 Vol 523 pp1-51
[8] ”Effects of 24 weeks of whole body vibration training on body composition and muscle strength in untrained females.”; Roelants M, Delecluse C, Goris M, Verschueren S.; Int J Sports Med 2004 Vol Jan 25(1) pp1-5
[9] ”Balance training and exercise in geriatric patients.” ; Runge M, Rehfeld G, Resnicek E.; J Musculoskelet Neuronal Interact 2000 Vol Sep 1(1) pp 61-5
[10] ”Will whole-body vibraton training help increase the range of motion of the hamstrings?” R. Van den Tillaar; J Strength Cond Res 2006 Feb:20(1): pp 192-6
[11] ”Effect of 6-month whole body vibration training on hip density, muscle strength, and postural control in postmenopausal women: a randomized controlled pilot study.” Verschueren SM, Roelants M, Delecluse C, Swinnen S, Vanderschueren D, Boonen S.; J bone Miner. Res. 2004 Vol Mar 19(3) pp 352-9
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