Effects of resistance training with whole-body vibration
Whole-body vibration (WBV) training involves performing exercises on a platform that vibrates
at a specific frequency and amplitude. This type of training has been studied for its potential
benefits in combination with resistance training. Here are some of the effects and benefits of
resistance training with whole-body vibration:
1. Enhanced Muscle Strength and Power
Increased Muscle Activation: The vibrations cause a rapid stretch and shortening of muscles,
leading to increased muscle activation and recruitment of muscle fibers.
2.Strength Gains: Studies have shown that combining WBV with resistance training can lead to
greater improvements in muscle strength compared to resistance training alone.
3. Improved Muscle Endurance
Higher Muscle Fatigue Threshold: WBV can enhance muscular endurance, allowing individuals
to perform exercises for a longer duration before fatigue sets in.
4. Bone Density Improvement
Increased Bone Mineral Density: The mechanical stimuli from WBV can help increase bone
mineral density, which is beneficial for preventing osteoporosis, especially in older adults.
5. Enhanced Flexibility and Range of Motion
Improved Joint Mobility: WBV can increase flexibility and range of motion, potentially reducing
the risk of injuries.
6. Better Balance and Coordination
Neuromuscular Adaptations: The vibrations stimulate the nervous system, improving
proprioception, balance, and coordination. This is particularly beneficial for older adults and
individuals with balance impairments.
7. Increased Hormonal Responses
Hormone Release: WBV has been shown to increase the release of growth hormone and
testosterone, which are important for muscle growth and recovery.
8. Enhanced Circulation and Blood Flow
Vasodilation: The vibrations can improve blood flow and circulation, aiding in muscle recovery
and reducing muscle soreness.
8. Weight Loss and Body Composition
Fat Loss: Some studies suggest that WBV, combined with resistance training, can help reduce
body fat and improve body composition.
Weight Loss and Body Composition: Study by Vissers et al. (2010): 1
Participants: Overweight and obese adults.
Protocol: WBV combined with diet and resistance training.
Findings: Greater reductions in body fat and improvements in body composition compared to
diet and resistance training alone.
Proper Technique: It is crucial to use proper form and technique to prevent injuries. Its
recommended that a professional trainer guide participants through the workouts.
If you believe WBV training is for you please do not hesitate to contact us today!
~Will
RESEARCH
Research findings on the efficacy of WBV combined with resistance training are positive with
some studies showing significant and even above average benefits.
Several Studies from 2010 – present find that WBV is beneficial especially in aging adults.
Study Criteria: Muscle volume, isometric and concentric muscle strength, muscle quality, and
muscle power. Conclusion: One year of WBV training can equally reverse the adverse effects of
aging on muscle quality. 2
1 Beavers, K. M., Ambrosius, W. T., Rejeski, W. J., Burdette, J. H., Walkup, M. P., Sheedy, J. L., Nesbit,
B. A., Gaukstern, J. E., Nicklas, B. J., & Marsh, A. P. (2017). Effect of Exercise Type During Intentional
Weight Loss on Body Composition in Older Adults with Obesity. Obesity, 25(11), 1823–1829.
https://doi.org/10.1002/oby.21977
2 Kennis, E., Verschueren, S. M., Bogaerts, A., Coudyzer, W., Boonen, S., & Delecluse, C. (2013). Effects
of fitness and Vibration training on Muscle Quality: A 1-Year Postintervention Follow-Up in Older Men.
Archives of Physical Medicine and Rehabilitation, 94(5), 910–918.
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