|If you actually work out on the vibration plate (instead of just standing there) it may in fact be an effective adjunct to regular exercise for must of us.|
The 18 participants (4 men and 14 women) took part in the vibration program twice a week for 12 weeks. Participants performed upper and lower body exercises on a vertical vibration machine (Power Plate Pro6, Badhoevendorp, the Netherlands). The protocol itself consisted of three sessions (movement preparation, strength and power, and massage) and had a total duration of 40 minutes - including a rest interval of 30 seconds after each movement.
A movement preparation session included hamstring stretch, calf stretch, side stretch, and hip joint stretch (frequency, 30 Hz; amplitude, low; time, 30 seconds; set, 2). A strength and power session included deep squat, wide stance squat, lunge, push up, triceps dips, crunch, front plank, and pelvic bridge (frequency, 30–35 Hz; amplitude, low; time, 30 seconds; set, 2). A fial session consisted of massage of the calf, hamstring, lower back, shoulder, and face (frequency, 40 Hz; amplitude, high; time, 60 seconds; set, 2). Trained staff supervised all training sessions to ensure correct execution (Figure S1 provides details on the AT program used in this study)."What is important to point out is the fact that the subjects did not receive any lifestyle counseling, and did not decrease their habitual energy intake or increase their regular physical activity.
In practice, the energy intake of the subjects actually increased (by 246kcal/day, i.e. 13%) and the physical activity - probably to "compensate" for the "exhausting" vibration training *irony* - was reduced so that their total daily energy expenditure on non-exercise days ended up being 320kcal lower (-14%). Since there were large inter-individual differences, these changes didn't reach statistical significance, though.The surprisingly pronounced effects you can see in Figure 1 have thus been triggered by the often laughed at "exercise" regimen.
|Figure 1: Changes in body composition in response to 12x2 vibration training sessions in the absence of lifestyle interventions, diet or additional exercise (Oh. 2014)|
|When it's propely designed, add. vibration training can increase athletic performance in fem. athletes (Fagnani. 2006).|
|Figure 2: Pre- vs. post-changes in selected markers of metabolic health (Oh. 2014)|
|Figure 3: Quadriceps strength and circumference, as well as intramyocellular lipids (IMCL) before and after the intervention (Oh. 2014)|
- Fagnani, Federica, et al. "The effects of a whole-body vibration program on muscle performance and flexibility in female athletes." American journal of physical medicine & rehabilitation 85.12 (2006): 956-962.
- Greco, Aldo V., et al. "Insulin resistance in morbid obesity reversal with intramyocellular fat depletion." Diabetes 51.1 (2002): 144-151.
- Oh, Sechang, et al. "Acceleration training for managing nonalcoholic fatty liver disease: a pilot study." Therapeutics and clinical risk management 10 (2014): 925.