All the Vibe

Curious about vibration technology? It's the latest technology to hit the industry, with a host of manufacturers offering their own products. Find out about the products' history, relevant research and practical applications for your fitness center.

The fitness industry is always looking for things that are scientifically valid, add excitement to exercise and improve results. Whole Body Vibration (WBV) has been touted as a way to improve everything from strength to hormones. At the FIBO 2006 show, there were 31 WBV equipment manufacturers, and consumers are beginning to see clever ads linking improved health to inexpensive, home gym versions.

This is not a case of too good to be true but, rather, true within the context of WBV machine benefits. They do work — but not for everything, and not for everyone. Their place in the commercial market is dependent on type, use and guided versus unguided application. Until now, their primary use has been in therapy clinics and for training professional athletes.

WBV machines offer a variety of exercises, but the question is, which exercises and applications are commercially viable? Users can stand on a WBV machine in a squat position, move dynamically, stretch, balance, and even perform resistance-training exercises or plyometrics. Not many protocols are set in stone; instead, they are determined by the training paradigm of the fitness professional. If there are drawbacks, WBV requires a well-designed program to be effective and, for self-guided use, a good educational program and instructional materials.

History

The specifics are sketchy, but it appears that the Russians and Dutch originally developed WBV as a tool sometime in the 1970s. The Russian scientist, Nazarov, was reportedly the first to explore vibration, with other studies performed by an Israeli scientist, Issurin. They found that standing on a vibrating plate produced a number of positive benefits, including increases in bone density and leg strength. Some other initial research was performed in Germany on a teeter-totter-type platform. What looked like machines made in a garage became a bona-fide exercise category in the late 1990s, when the first commercial units were manufactured by Galileo (now VibraFlex), followed by PowerPlate in 2000.

Contributing to the growth of WBV was the success experienced by Dutch speed skaters, and an accumulating body of evidence that demonstrated a number of health and performance applications. The Russians found this device potentially useful at countering the long periods of weightlessness in space, as it helped to maintain astronauts' bone density. WBV as a possible intervention for osteoporosis helped to fuel the popularity of both low-end home machines and commercial units.

Initially, the machines were solid plates, some with handlebars and some without. Now, machines have handlebars, programmable controls, and weight limits up to 1,500 pounds, which allows for plyometric training and Olympic-style weightlifting to be performed on the plates.

Rather than being a defined technology with set protocols and applications, WBV can be described as a category in the launch stage, just getting off the ground.

Not so fast

Excessive vibration, especially connected with an occupation, such as operating a jackhammer, has been demonstrated to cause numbness, loss of circulation, joint damage and other harmful effects. However, these applications occur for hours at a time, not a five-minute session. Such organizations as the Occupational Safety and Health Administration and the American National Standards Institute, as well as work-safety experts, have suggested limitations to vibration exposure. In July 2005, Control of Vibration at Work Regulations was issued in the United Kingdom. This document set standards for both hand and WBV exposure, which is directly linked to the magnitude of the vibration, combined with exposure time.

Obviously, exposure to excessive vibration in the workplace for up to 40 hours per week is quite different than using WBV as an intermittent fitness or therapy modality.

Vibration biophysics

WBV, and even the few hand-held units on the market, work with four variables that act on the human body. Hertz (Hz) are the cycles per second, which is essentially the vibration speed. Amplitude, or the depth or travel of the vibration, is generally measured in millimeters, and is a factor that determines intensity (most machines have high and low settings). On a fixed platform, users can change the distance the vibration travels. On a tilting platform, users change the amplitude by using a wider stance. On a sound-driven machine, users turn up the volume. Magnitude, or the acceleration power of the movement, is a measure of the mechanism and its movement through space and time. Duration is the amount of time spent on the machine. How users adjust these variables determines their results, and the type of machine also determines how they adjust the variables.

How vibration affects the body involves a number of reactions and systems. As the plate vibrates, the body goes through relatively quick oscillations, when states of more or less gravity are alternately applied. Vibration stimulates innate muscle spindle activation. The rapid continual firing of this mechanism, due to vibration, is known as the Tonic Vibrational Reflex (TVR). The effect on the muscular system — especially when flexed, such as in a half squat — is to fire the stretch reflex (SR) through the muscle spindles to add muscular force. In addition, the golgi tendon organs (GTO) are activated by relatively strong contractions, lessening the force on the muscle as a protective mechanism. Theoretically, the muscles are fired, relaxed somewhat and fired again in this scenario, in response to WBV. However, just because something vibrates doesn't mean it invokes these physiological mechanisms. There is some evidence that at 8 to 10 Hz, the SR is not activated the same way it is as at 25 Hz. Positioning and movement obviously would elicit a smaller or greater response, in addition to Hz and amplitude variation.

In terms of hormonal system changes, there have been reports of similar increases in testosterone and growth hormone to resistance training, with some speculation that the physiological responses to mechanical vibration are tied to these effects. However, as there appears to be less stress on the body with WBV compared to weight training, Cortisol (a measure of stress response) has been lower in response to WBV.

WBV activates the joint receptors to supply increased information about body position and state of posture. Mechanoreceptors respond to both passive and active movement, as well as the range of movement speeds.

Research overview

One of the issues with WBV research to date is that the type of vibration applied, combined with the specific exercise, time and frequency, all determine results. Because there are now very different forms of vibration, it is difficult, without comparative studies, to apply research from one type of machine to another. A large portion of the initial research was performed on tilting platforms, and then later performed on fixed platforms.

When viewing the available research, it is important to note whether the study looked at changes immediately after a WBV session, or over an extended period of time. There is significant data to strongly indicate that a number of variables improve right after a WBV session, such as strength, explosive abilities, balance, shuttle run speed and flexibility. This points to a conclusion held by many practitioners that WBV can be a useful warm-up modality before an exercise session or athletic performance.

Long-term studies, such as those performed by Torvinen, et al., where body balance in non-athletic young adults improved, demonstrates that, over longer periods of time, WBV can improve some physiological measures. Increased bone density, measured by Bone Mineral Density tests, is one of the largest research areas on the positive effects of WBV. Verschueren, et al., studied the effect WBV had over six months on bone density in the hip and postural control, and found significant benefits. Rubin, et al., extended the time of WBV treatment to one year, and found a similar increase in bone density in post-menopausal women. A few studies have found little or no change in young adults, while there have been measurable and positive changes with children and older adults. Some of this may have to do with state of training and previous loads, and just where WBV stimulus fits according to those variables. In other words, with young adults who are active, WBV may not have been significant compared to loads experienced during normal activities. For the older and younger groups, however, WBV was significant.

Strength gains have been researched by Bosco, et al., Roelants, et al., and others, looking at leg extensor strength and explosive capabilities. In these studies, WBV showed positive responses in such measures as vertical jumping ability, theorized to be enhanced through increased neurological activation, as well as some muscular development. One of the reasons explosive or power applications show improvement immediately after WBV may be linked to increased neurological activation.

Some studies, such as the one done by Abercromby, et al., comparing tilting or teeter-totter to vertical platforms (especially with regard to leg strength), demonstrated that tilting platforms had higher leg activation results as knee angles get more extreme. While it can be argued that all vibration will — if applied at the correct settings and duration — result in strength gains, testers noted that the same Hz level and amplitude did not feel the same on all the test machines. This is an important observation; vibration applications may be mildly specific to the vibration type and application.

With regard to strength, overall strength improvement is linked with frequencies of 20 to 27 Hz, yet that doesn't mean higher frequencies/amplitudes or lower amplitudes, if applied correctly, wouldn't lead to significant strength gains. With respect to upper-body exercise devices, such as the Mini by VibraFlex, this area is not well-researched, but it can be conjectured that, if applied within a sound model, results would be positive.

Because platforms have recently been developed that allow resistance training and plyometric movements (specifically, The Wave and Pneumex), it would be reasonable to expect that future research will address combining WBV with more aggressive movements. It may be that the studies to date that demonstrated no or little improvement in explosive capabilities simply did not place vibration within the optimal phase of training with the optimal load/dose for improvement. Further research is still needed to discover the exact placement of WBV within an overall conditioning program, and how it can be "periodized" within a fitness or sports training model that is applicable to various populations and levels of fitness.

Flexibility showed significant increases, especially immediately after a bout of WBV, or an acute treatment. Other areas have documented improvement from WBV, including hormonal gains, balance, posture, minor cardiovascular improvements and pain relief.

Types of vibration machines

When first introduced, there were two initial designs. The tilting, or teeter-totter, platforms (VibraFlex and MaxuVibe are examples) were developed with the cross-over pattern of the body in mind (for example, the right hand moves with left leg in walking). Plus, the purported use of leg and hip independence from side to side was taken into consideration. The original fixed plate has vibrations occurring in a vertical plane.

Recently, a number of different approaches have been used to modify the vibration output and, theoretically, increase the training effect. Some fixed platforms now offer a combination of vertical, side-to-side and front-to-back vibration (such as PowerPlate). Some machines sense load and adjust structurally to keep Hz cycles/amplitudes constant (Pneumex uses staggered supports at 45-degree angles for this purpose). Air adjustment systems have been developed to compensate for various user weights to keep Hz and amplitude levels constant through increased or decreased pneumatic pressure under the platform (The Wave and PowerPlate). Additionally, one manufacturer uses sound waves under the platform to create minute Hz changes that also start at small Hz levels (Turbosonic). VersaClimber is the first company to apply vibration to exercise machines, and currently has four machines that offer vibration. At the time this article was written, there were reports of new units using two or three motors to apply vibration in various patterns. (See What Machines are Available for a list of companies.)

Facility integration

The scientific evidence makes a case that WBV is a useful and effective modality in rehabilitation, general fitness and sports performance. With the addition of upper-body devices, such as the VibraFlex Mini and the ExerVibe hand-held, you can expect more application to upper-body resistance training.

So what would make WBV effective in your facility? First, it is important to educate your staff on WBV and how to use it within a fitness program. According to two industry experts, Mike Boyle and J.C. Santana, with education and such direction as posters/wall charts, members can safely and effectively use WBV on their own.

Also, personal trainers are an important part of the usefulness of WBV in fitness centers. Clients will not only be better educated on the uses of WBV when working with trainers, but other members who see the product in use are more likely to follow suit. And, independent training organizations, like VibroKinetix (www.bettervibrations.com), are emerging to help fitness professionals better use WBV as a training tool.

WBV can be effective, with the right knowledge and for the right training goals. Before buying a machine just because it is the latest trend, do your homework to find out if WBV is a right fit for your fitness center. References

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What Machines Are Available

For this article, more than 100 personal trainers, physical therapists and strength coaches were invited to test the various vibration plates side by side in a neutral location to develop a consensus on the best use for each particular plate. Major manufacturers were contacted, and asked to send demonstration plates. Those manufacturers who elected to participate were Maxuvibe, Pneumex, PowerPlate, Turbosonic, VersaClimber, VibraFlex and The Wave.

For the testing, each machine was assembled according to manufacturer specifications, and tested to ensure good working condition. Participants were given an overview of how each machine functioned, then completed a short session on each machine to become familiar with controls, Hz, amplitude, etc. The session involved using a static squat exercise (an exercise used by most vibration companies).

After participants became familiar with each machine, they were instructed to go back to each machine and perform a static squat, dynamic squat, push-up and triceps dip. After completion, participants completed a short survey on ease of use, function, its best potential use and how they viewed each machine fitting into the marketplace.

Note: Technical information and suggested retail pricing were supplied by manufacturers.

FitVibe

877 FIT-VIBE; www.fitvibeusa.com

The model tested was the Excel Pro ($11,850), a commercial machine. (The FitVibe 600 [$9,985] uses similar mechanisms, with a square plate and a separate control pedestal from the vibration plate/handles.) The FitVibe Pro has the same settings and function as the 600, but not a separate control tower. The unit has a smart card system (the software package is an additional $1,700), on-screen programming and instructions, and will handle users up to 600 pounds. A trainer or therapist can write a program to the chip card using a computer, and have the card guide clients through their workouts. The unit goes from 20 to 60 Hz in 1 Hz increments.

Comments. Users liked the ability to increase Hz in small increments. Additionally, they said the unit "felt solid" and well-made.

Consensus. The separate control tower and computer software option would make the FitVibe 600 a good choice for rehabilitation clinics, where patients could have the card guide them through their specific workout.

Maxuvibe

800 223-1362; www.rudolphmedical.com

Maxuvibe is a teeter-totter platform that has a touch screen with diagrams, instructions and a self-timer. Unlike most other units, it starts at 5 Hz, with settings up to 30 Hz. The on-screen instructions direct the user's stance and Hz settings for beginner, intermediate and advanced users. The MX-7 sells for $10,500 to $11,900, depending on options, with a weight capacity listing of 290 pounds.

Comments. Users liked the touch screen. As with other teeter-totter platforms, leg exercises were found to be the best option on this machine. Users said the moveable platform itself may not be large enough for big feet, but the large number of handle positions would be supportive of various body sizes and a wide variety of exercises.

Consensus. This platform would work well for self-serve facilities, because of the instructions and suggested levels in the display panel.

Pneumex

800 447-5792; www.pneumex.com

Pneumex makes two versions of its WBV platform, which can handle loads of up to 1,400 pounds. The Pneu-Vibe Pro has a hand-held control and is 30 by 40 inches, while the Pneu-Vibe Club has a pedestal/handle assembly with controls, and is 30 by 16 inches. Pneumex has its own sports performance program, F.A.S.T., built around this equipment. The unit has Hz ranges from 10 to 60 Hz, and a high/low amplitude setting. The supports are staggered at 45-degree angles to negate the effects of heavy loads or plyometrics without degradation in Hz or amplitude. Large foam blocks are useful accessories that allow for weight lifting or plyometric exercises, as well as a foam pad attachment for core or flexibility exercises.

Comments. Pneumex was the overwhelming choice for using WBV with plyometric and weight-lifting movements. Many of the testers tried various plyometric jumps and weight-lifting movements on the platform, and rated it solid with those exercises.

Consensus. In the "Pro" configuration, without the pedestal/control tower, the testers were almost unanimous that, outside a supervised training environment, the lack of handles would make this unit impractical for beginners or older adults.

PowerPlate

877 87-PLATE; www.powerplate.com

PowerPlate is probably the most recognizable WBV equipment in the industry. The vibration motion is 3-D, with 70 percent of the vibration moving upward, 20 percent side to side and 10 percent front to back. There are two models, the Pro5 Airdaptive ($10,500) and Pro5 ($9,250). The Airdaptive has three air settings to accommodate users of different weights, using air adjustments to maintain Hz and amplitude, and can handle users up to 385 pounds. Hz settings go from 30 to 50, with a high/low amplitude setting, and time settings of 30, 45 and 60 seconds. PowerPlate also has a secondary control just above the platform for use with seated and prone exercises. Additionally, PowerPlate has a structured educational program that offers five full-day workshops on various applications to educate trainers and coaches on the uses of WBV. PowerPlate also offers online educational options, which are available at no additional cost with the purchase of a machine.

Comments. PowerPlate was termed the "sexiest" machine in the group, with its sleek lines and "attractive" display, and the testers noted this feature would help attract new users to the machine. In terms of function, the users found the panel and controls easy to use, with the variety of handles on the pedestal/control conducive to a wide variety of exercises. For exercises like push-ups or dips, the PowerPlate was the clear winner, especially when using the lower control board.

Consensus. Because of its small educational poster and staff education options, the testers felt this would work equally well with personal training and self-guided users.

TurboSonic

714 544-0200; www.turbosonicusa.com

TurboSonic is the first WBV platform to use sound waves to generate vibration. TurboSonic can achieve very low Hz in vibration (3 hz) because it uses audio amplifiers and speakers. The TurboSonic Professional ($16,000) comes with a 22-by-27-inch platform, six pre-set programs and a manual mode. Its maximum weight capacity is 484 pounds. The Deluxe model ($13,000) has a slightly smaller platform, and was the model used in testing. The Hz and amplitude (volume) are both controlled with rotary dials, and this was the only unit tested that had a remote control. Hz settings start at 3 Hz, and can be increased up to 50 Hz.

Comments. Users agreed that the TurboSonic had a sleek, clinical look and appeal. A weak point, according to testers, was that the manual program was the last, instead of first, program choice. Because it looks "somewhat like a scale," the testers thought it would not be visually intimidating to new users. Another strong feature of the TurboSonic was, despite the fact that vibration was accomplished through sound, the unit was quiet. Starting at low Hz levels was a plus in that it was "so gentle that an older beginner would feel comfortable."

Consensus. Because the Deluxe version is smaller than most units, the testers felt this would be an optimal unit in an environment where space, sound and aesthetics were issues.

VersaClimber

800 237-2271; www.versaclimber.com

VersaClimber is the first equipment company to place vibration into commercial exercise machines. It currently offers two products: ExerVibe Climber ($5,995) and ExerVibe Stepper ($4,995). Two additional pieces of equipment, ExerVibe ViBar ($3,995) and ExerVibe In-Line ($2,495), are in development. These machines use a patented, cam-driven vibration mechanism, so various body weights on the machines do not affect the 30 Hz vibration, or amplitude of 4 mm. The Climber and Stepper both have seats, so individuals with lower levels of fitness can use them. There are three protocols, from beginner to advanced. For this test, the Climber and ViBar were used.

Comments. The combination of energy system exercise and WBV is novel, and testers felt facility members and clients would either really like the ExerVibe concept or not. Testers thought there would be large appeal for exercise that combines a WBV component with whole-body energy system training.

Consensus. Testers said the VersaClimber products would make both an excellent training tool, and potentially an ideal component for a warm-up, because it combines time efficiency with added results.

VibraFlex

877 249-4229; www.vibraflex.com

The VibraFlex is the next generation of the Galileo, built on the same principles and platform, and has four patents for its teeter-totter platform. Much of the first research was performed on this design. There are three commercial models in the line: VibraFlex 600 ($13,899), VibraFlex 550 ($11,899) and the hand-held Mini-VibraFlex ($3,950). The 600 has a weight limit of 450 pounds, and features a new console that offers printouts and computer connections. VibraFlex has positioned this as a high-end "profit center." Controls allow for 4 Hz speeds, time settings and amplitude controlled by foot position on the enlarged platform — as well as the ability to program the unit with a programmable "chip card," where workouts and time can be programmed. The control tower is not connected to the base, so there is not a secondary source of vibration.

Comments. The testers said that, for a "leg workout," this machine was their top choice, and its expanded platform allowed for various stance modifications. Like other teeter-totter platforms, the testers did not feel this was a good platform for such exercises as push-ups or dips. The programmable features were seen as a plus with training clients or rehabilitation patients.

Consensus. Testers said this equipment would work in situations where there was some direction, such as an instructional poster; but, once users understand that amplitude is controlled by stance width, the concepts are easy to apply.

The WAVE

866 420-7546; www.wavexercise.com

The WAVE is a large platform intended for rigorous use. It sets the machine to the user's exact weight through a patent-pending self-calibration system. Theoretically, this keeps the Hz and amplitude constant over wide weight ranges. The WAVE ($15,000) has a 36-by-30-inch steel platform, performs from 20 to 50 Hz with a high/low amplitude setting and has a weight limit of 1,500 pounds. Additionally, The WAVE was one of only two platforms with on-screen instructions, a touch screen and initial settings on how to perform various exercises. Like the other platforms, users can attach upper-body straps to The WAVE.

Comments. The wide platform allowed the testers to try various squat and lunge positions, a plus from their perspective for legwork. Because this was the only machine that calibrated the user's weight, testers felt they could put clients or members of different weights on the machine, yet get the same feel and results. They said it would take some education for members to understand they needed to calibrate the machine, but that would be a short-lived issue once they understood the machine's particulars.

Consensus. The touch screen was viewed as a plus, as it would guide users through machine functioning, so this would be a good machine for both a self-guided facility and personal training applications.

Editor's Note

Other companies that also manufacture WBV machines, but did not participate in this article, include:

• FreeMotion Fitness, 877 363-8449, www.freemotionfitness.com
• Hypergravity, 818 468-6252, www.hypergravity.net
• VibroGym, +31 (0)23 517 35 80, www.vibrogym.com

Neil Wolkodoff, Ph.D., is the developer of Physical Golf and Zonal Training Technologies, based at the Greenwood Athletic Club in Englewood, Colo. He has served as an editor for ACE and ACSM, and is the author of four books.

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