Vibration plates | Vibration trainers
Vibration plates | Vibration training – tips, advice and training methods
In the 1970s, vibration training was discovered as a training method for top athletes. Some years ago, NASA investigated the effectiveness of vibration plates. They noted that using these devices could help protect astronauts from weight loss caused by bone and muscle wasting. Top athletes train with vibration plates to supplement their training plans. Celebrities swear by this technique to preserve their looks and fitness. Vibration plates are increasingly seen in fitness centres and in private homes.
The vibration plate transmits small vibrations to the body, which constitute the training stimuli. These trigger reactions: the body tries to keep its balance on the moving plate. This trains the coordination within each muscle and the interaction of the muscles with each other. The vibration trainer causes muscle reflexes and muscle contractions. 30–50 contractions per second can be achieved. This targets the innervation of the muscles. Deep layers of muscle all over the body are reached quickly. Different frequencies stimulate different muscle functions. Training with the vibration plate is much more intense than conventional muscle training.
You can perform different types of training on a vibration plate. It is recommended to stand on the plate with normal body tension and slightly bent knees to loosen up and warm up, to ensure the vibrations do not create tension in the head. After warming up, the training stimulus is greatly increased when the muscles are tensed, since many different muscles are targeted simultaneously. A range of exercises can also be performed on the device: more experienced users can attempt squats on the vibration trainer. While standing on the vibration trainer, the distance between the feet can be adjusted. Front and side lunges are also possible. You can step up or down, forward or backward, like on a staircase. Press-ups, bridges – even one-legged bridges – and abdominal training are also possible. One-legged or quadruped stances can also be attempted. The head and chest should not be placed on the device.
The frequency of the vibration trainer is defined as one oscillation per minute. Devices can usually be set within a range of 10–60 Hz. Relaxation and pain relief is achieved at a low frequency, which is also suitable for beginners. The skeletal muscles are relaxed by the vibration trainer. The deep stabilisation muscles, important for coordination and balance, are optimally targeted at a frequency of 12 Hz. The frequency range between 12 and 20 Hz is ideal for performing stretching exercises. A frequency range of 15–35 Hz, has other effects: the intramuscular coordination is improved, the muscle tone is increased, and bone growth is promoted. Muscle growth is facilitated, strength is improved, and performance is increased, especially in the fast-twitch muscles.
• Depth perception, proprioception
• Improvement of the balance
• Improved coordination
• Decrease of muscle tension, relaxation of the muscles
• Increase in bone density and blood circulation
• Improved resting metabolic rate and blood circulation
• Increases in speed strength are possible
• New training stimuli are caused by changing positions on the plate
• This allows versatile training for all muscle groups
• Highly challenging for the user – motivating and fun!
• Highly time saving thanks to intense stimulation
Fields of application for vibration training
• Pain relief
• Stretching and increased mobility
• Tissue firming and improved blood circulation
• Building muscle strength, speed strength and endurance
Drinking plenty of fluids before training is recommended. This can be in the form of (home-made) isotonic drinks, to give the body enough fluid for the subsequent activity. This makes the training process more effective.