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RT & Vibration or Plyometric Training for Runners? Can You Outtrain Colon Cancer and How Does it Work? Plus: What's the Verdict on Exercise to Prevent Metabolic Damage?

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Make room for cardio & strength training in your workout routine. Both offer significant and scientifically proven health benefits, but neither cardio or strength the will prevent diet-induced obesity, when you eat everything in sight. Time for another installment of the SuppVersity Short News on exercise science. This installment features the effects of strength training associated with whole body vibration training on running economy and vertical stiffness (Roschel. 2015), the acute effects of plyometric intervention on sprinting performance (Mackala. 2015), the anti-colon-cancer effects of aerobic training (Frajacomo. 2015) and, finally, the effects of exercise training and energy expenditure following weight loss (Hunter. 2015). When we are already talking "metabolic damage", let's top that off with a brief reminder that hyperphagia = eating everything in sight, not a reduced energy expenditure is the most significant contributor to post-diet weight regain. ...
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Whole Body Vibration Training as an Adjunct to Classic Resistance Training is Particularly Effective in the Early Phase of Training - New Exercise Stimulus, News Gains!

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If strong is the new skinny, adding vibration training to your regimen may help you to get "skinny" ;-) You will probably remember the post about hydraulic resistance training and my plea to stay open minded with respect to new training techniques. Now, I have to admit that I have not always followed my own advice in the past. Whole body vibration training is, as I told you only recently, something I have never taken seriously... in my own defense, I do have to say that there is still no evidence that it will ever fully replace classic resistance and/or cardiovascular training, though. Due to its ability to reach muscle groups regular resistance training exercises won't stimulate optimally, the idea of using whole body vibration as an adjunct to classic resistance training as it was pursued by Margarett T. Jones, recently (Jones. 2014) sounds legit. Learn more about building muscle and strength at www.suppversity.com Tri- or Multi-Set Training for Body Recomp...
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Vibration Training Shakes Away Your Liver Fat - 9% Liver Fat, 7% Visceral Fat & 26.4% Intra-Muscular Fat Loss + Reduced Inflammation Without Extra Dietary Intervention

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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. I have to admit that I am regularly laughing about the women on the vibration plates in my fitness studio. Now that I have read the latest paper from the Department of Medical Sciences at the University of Tsukuba , however, I will probably see them standing on the "wacker plates" with different eyes. In said study which was conducted by Sechang Oh et al. (2014) the scientists tried to elucidate the effects of what they call "acceleration training" (this is in fact what we know as vibration training) on the physical function, body composition, hepatic and metabolic function, fat contents in the liver and skeletal muscles of overweight subjects (BMI = 28 kg/m²) with non-alcoholic fatty liver disease (NAFLD). For the lean NAFLD sufferers I'd suggest HIIT instead of a vibrator ;-) Never Train To Burn...
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Exercise Research Update Nov. '14 (2/2): Vibration Training for Athletes, Caffeine Muscle Size & Power, Time to Psyche Up, Myostatin Resp. to Strength & Comb. Training & More

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Vibration training is for lazy men & women, only - right? It cannot speed up the adaptation process in athletes, right? And it certainly has no effects on body composition, right? Not exactly, scroll down and find out why. For those of you who haven't read yesterday's first installment of this research update, I highly suggest you head over now, or after you've read today's follow up on additional vibration training for athletes, caffeine and the effect of muscle size on the strength boosting effects of caffeine, the benefits of and perfect time to psyche up before a sprint event and the muscular myoastatin response to strength, interval and combined training, to make sure you don't miss half this research update. And if you are not interested in any of these news you may still appreciate the bottom line with a brief review of the latest evidence for the differential or identical effects of strength and hypertrophy training on the acute biochemical and ne...
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Cut the Weight, Add the Vibe: Squatting on Vibration Plates - A Valuable Tool in Your HIIT & Conditioning Repertoire or Just Plain Out Embarrassing?

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Disclaimer: This article contains prejudiced references to the way women train. Please don't take it personally, ladies; take it as a challenge to show us guys that you know better than that ;-) I know, it is embarrassing to even think of joining the mostly older ladies on the whole body vibrators in your gym. According to a recent study from the Florida International University (Serravite. 2013), it may yet really be worth to grab the Olympic Bar, load it with ~50% of your usual squatting weight, check if no trainer is there to freak out that you + the weight on your back may damage the expensive workout equipment and hop right onto the Whole Body Vibration Plate next to the nice older lady who is staring at you (a heretic) with awe. Now, aside from being talked about at the gym, the main reason to actually take my advice and relocate your squat workouts to the the whole body vibration plates is the increased energy expenditure you can achieve, when you're performing y...
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