10 Reasons You Should Try Whole Body Vibration Training
Whole body vibration training is one of the hottest forms of physical activity out there, not only because it significantly reduces the time spent exercising, but also because it’s safe and can be performed by people of all ages, regardless of their fitness level.
Several studies suggest that workouts done on vibration machines provide health benefits that cannot be achieved through conventional training alone, the positive effects of whole body vibration exercises extending far beyond slimming down or adding muscle tone.
Given below are 10 reasons you should give whole body vibration a try.
Whole body vibration exercises reduce the risk of falls and fractures
Regardless of your age, building stronger bones and working on your balance should be a priority, as weak bones and poor balance are the main reasons for falls and fractures. Spanish researchers have shown that 8 weeks of vibration exercises can improve mobility and postural stability in seniors, reducing the risk of falls and improving their quality of life.
Stronger bones and lower risk of osteoporosis with WBV
Vibration training has been proven to help in building stronger bones by creating a hypergravity environment and exposing the body to increased mechanical stress. Those with a lower bone density experience more impressive results, studies showing that 6 months of WBV can increase the bone density with 5.6%. Stronger bones mean a lower risk of osteoporosis, which is especially important for postmenopausal women who are more likely to develop this condition.
Better lymphatic drainage and relief from leg swelling
Vibration therapy enhances blood circulation and lymph flow, contributing to better drainage and stimulating the removal of toxins and excess fluids from the body. When lymphatic drainage is impaired, the fluid builds up and can clog the nodes and vessels, leading to tissue swelling and painful legs and feet. WBV exercises improve the flow of lymph through the nodes, providing relief from leg swelling, pain and puffiness.
Improved body composition and muscle strength
Italian researchers have shown that vibration exercises practised 2 times per week, for 10 weeks, can improve body composition while increasing muscle strength in obese women. According to this study, which was published in the International Journal of Medical Sciences, vibration machine exercises are especially effective in decreasing the amount of trunk fat and strengthening the muscles in the lower body.
Increased energy consumption during aerobic exercises
Practising whole body vibration exercises for 6-10 sets before an aerobic session can increase energy expenditure, helping you burn more calories during the workout and get in shape faster. American researchers have shown that WBV can increase the metabolic rate and oxygen uptake, resulting in a more efficient workout.
Healthier blood glucose levels and lower risk of diabetes
Researchers from Tehran have shown that vibration training performed for 8-12 minutes per day for 8 weeks can decrease the levels of fasting glucose and improve the metabolic rate in a similar manner to conventional training, being an effective strategy for controlling blood sugar levels and decreasing the risk of diabetes.
More powerful workouts without fatigue
Vibration machine exercises were found to maximize muscle stimulation while minimizing fatigue. According to Italian researchers, 5 bouts of whole body vibration (1 minute per set) at 11Gs can increase muscle power by 20%, increasing the production of growth hormone and decreasing the secretion of cortisol. These mean more powerful workouts, stronger muscles and lower stress levels during and after the exercise session.
Reduced liver fat and body weight
A recent study published in the Journal of Therapeutics and clinical risk management found that WBV exercises have positive effects in people affected by nonalcoholic fatty liver disease, contributing to a reduction in abdominal visceral fat and hepatic fat. At the same time, vibration machine workouts were found to lead to a modest reduction in body weight and to a slight increase in strength of the lower body muscles.
Reduced arterial stiffness and improved cardiovascular function
Exercises done on a vibration platform were shown to support the functioning of the cardiovascular system and to decrease the risk of heart disease by reducing arterial stiffness post-workout. This positive effect translates into a lower risk of atherosclerosis, coronary artery disease and hypertension, and recommends vibration workouts to people who are more vulnerable to heart disease and to those who are bedridden and prone to arterial stiffening.
Increased flexibility and range of motion in joints
Greek scientists have found vibration exercises to be efficient in improving flexibility and range of motion in joints, contributing to better athletic performance in gymnasts. However, these beneficial effects are not limited to athletes, several other studies showing that workouts done on WBV plates can increase muscle flexibility in healthy adults.
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If you’re not familiar with whole body vibration yet, check out the complete WBV series or take a look at the video below, to understand how whole body vibration works.
