Young or old – having stronger, more powerful muscles can make every day life easier and safer while giving you an advantage in athletic activities.
Vibration Training is unique because it can give muscles intense
The machine generates or enhances muscle activity that would ordinarily require your conscious effort. It also takes less time to achieve a high level of stimulation. If exercise required less time and effort to get the same results you may be more motivated to do it.1
Injury can un-do months of training and even cause you to miss important social or sporting events. With Vibration Training you don’t lift weights, run or jump, in fact most of the time is spent being still while the machine safely works on your neuromuscular system.5,6,7
Spending less time exercising leaves more time for recovery and the increase in circulation and lymphatic drainage that is possible with Vibration Training8 can reduce the time required complete the cycle of recovery and growth.9
Muscles do not get immediately stronger the moment you finish a workout – it takes up to a week or more of consistent rest and nutrition for the body to fully recover and rebuild itself to be stronger.
What can happen immediately is an increase in power – the ability to generate force quickly.2 Sprint faster, hit a golf ball further, jump higher or prevent a fall if something puts you off balance.
It is believed that in addition to warming up the muscles and joints,10 the high speed vibration stimulates various neurological11 and possibly hormonal systems.12 As a result, the production of muscle power becomes more efficient.2 In other words – the muscles produce more power from the same amount of effort.
The long term effects are similar to other forms of weight-bearing exercise ie. increase in muscle strength.1 The difference is that the high speed vibration gets you to a growth-stimulating level of muscle activation more quickly and with much less conscious effort.1 It is therefore less taxing on your energy reserves. So you require less recovery and have more time to recover.
The key to achieving significant benefits to power and strength is the intensity of muscle stimulus.
A vibration machine produces a force on your body named G-force where ‘G’ stands for ‘Gravity’. For example “10G” means “ten times Earth’s Gravity”. You would agree that doing squats with 220lb (100kg) produces benefits that aren’t possible with 22lb (10kg). Similarly, Vibration Training with 10G of G-force produces benefits that research shows are not possible with 1G of G-force.13
The more G-force the machine produces, the greater the stimulus on your muscles, nerves and bones. Anything less than 5G is really more of a massage – the research shows that strength, power and hormone related benefits from low G-force vibration are very limited at best.13,14,15,16,17
According to research,19 exercise causes increases in Growth Hormone only when the exercise intensity exceeds a certain threshold. In similar experiments,13,15 when the intensity of vibration was reduced to 5G or less, no change in Growth Hormone, Testosterone or Cortisol occurred even when the duration of exercise was doubled.
See the Whole Body Vibration Buyers Guide to learn which vibration machines are capable of producing 10G or more. You will be surprised how many cannot even go past 5G.
Only 9 of 41 passed all the tests and could produce the level of vibration responsible for the most impressive research results. Hypervibe was the only machine for under $3000 to make it into the top 9. The average output of all machines under $3000 is 4G. Hypervibe can produce up to 17G.
In this research, 20 subjects stood on a vibration machine for 2 minutes a day over a period of 18 days. Even though it only lasted 2 minutes a day, the machine was set to deliver 9G. Another example of high intensity, short duration exercise producing excellent results.
In another similar study21 the G-force was reduced to 1G. The subjects were of a similar age and performed the same tests only this time there was 0% improvement.
Imagine experiencing a 58% increase in muscle strength after only 2 trips to the gym. That is essentially what happened to a group of frail 80 year olds in China doing 4 minutes a day of Vibration Training with 8G. After 8 weeks they had done a total of 2.5 hours of exercise; similar to what you might do in 2 normal gym workouts – and their strength had increased by 58%.22
That would be like going from bench pressing 150lbs (68kg) to 237lbs (107kg) – gains that would take normal gym fanatics a year or more of effort.
Israeli researchers23 took this high G-force approach even further by having a group of 20 year olds do 2 minutes of vibration exercise with 23G three times a week and compared that to a control group doing the same exercises without vibration. After 3 weeks the control group increased strength by 16% – the vibration exercise group increased strength by an incredible 49.8%. In other words, by adding high G-force vibration to the exercise, their results more than tripled
This is something you don’t want to put off, the benefits are too great and the effort required is so little. If you would like a feel-good way to safely:
