9 Whole Body Vibration Benefits: What to Know

Whole Body Vibration (WBV) training has gained popularity as an effective exercise method that offers numerous benefits for individuals of all fitness levels. Lifepro, a leading brand in the fitness industry, offers a range of vibration plates designed to enhance the effectiveness of WBV. In this article, we will explore “what is a vibration plate” and the science behind WBV, as well as the top benefits it provides. Whether you are looking to improve muscle strength, flexibility, lose weight, or enhance your overall well-being, WBV can be a valuable addition to your fitness routine.

The Science Behind Whole Body Vibration

WBV is based on the principle of stimulating the body's natural response to vibrations. When you stand or perform exercises on a vibration plate, the mechanical vibrations are transmitted to your body, causing your muscles to contract and relax multiple times per second. This rapid muscle activation leads to an increase in muscle strength, flexibility, and coordination.

Numerous studies have been conducted to explore the effectiveness of WBV. One study published in the International Journal of Sports Medicine found that 24 weeks of WBV training led to significant improvements in muscle strength in untrained females.¹ Another study published in the Journal of the American Geriatrics Society demonstrated that whole body vibration training increased knee-extension strength and speed of movement in older women.¹

These findings highlight the potential of WBV as an effective exercise method for individuals of different age groups and fitness levels. There are limitations for who can and who cannot use vibration plates, but by understanding the benefits it offers, you can make an informed decision about incorporating WBV into your fitness routine.

Top Benefits of Whole Body Vibration

Improved Muscle Strength

One of the key benefits of WBV is its ability to improve muscle strength. Rapid muscle contraction induced by vibration plates stimulate muscle fibers, leading to increased muscle activation and growth. This is particularly beneficial for individuals looking to build lean muscle mass and enhance their overall strength.

To maximize the muscle-strengthening benefits of WBV, it is important to perform any body vibration exercise that targets specific muscle groups. For example, squats, lunges, and push-ups can be performed on a vibration plate to engage the lower body, core, and upper body muscles. By incorporating these exercises into your WBV routine, you can effectively target and strengthen different muscle groups.

Enhanced Flexibility and Stability

Flexibility and stability are essential components of overall fitness and well-being. WBV can help improve both aspects by increasing range of motion and enhancing proprioception (the body's awareness of its position in space).

When performing exercises on a vibration plate, the vibrations create a destabilizing effect, requiring your muscles to engage and stabilize your body. This constant muscle activation improves your balance and coordination, leading to enhanced stability.

Additionally, WBV can aid in increasing flexibility by promoting muscle relaxation and elongation. The vibrations help to release muscle tension and improve blood flow, allowing for greater flexibility during stretches and exercises.

To optimize flexibility and stability vibration plate benefits, incorporate exercises such as single-leg stands, lunges, and yoga poses on it. These exercises challenge your balance and engage your core muscles, leading to improved stability and flexibility over time.

Weight Loss and Fat Reduction

WBV can be a valuable tool for individuals looking to lose weight and reduce body fat. The vibrations generated by the vibration platform stimulate muscle contractions throughout the body, leading to an increase in energy expenditure.

While WBV alone may not result in significant weight loss, it can enhance the effectiveness of other weight loss strategies such as a healthy diet and regular cardiovascular exercise. By incorporating WBV into your fitness routine, you can increase the overall calorie burn and potentially accelerate your weight loss journey.

Increased Blood Circulation

Proper blood circulation is crucial for overall health and well-being. WBV can help improve blood circulation by increasing muscle contractions and promoting the dilation of blood vessels. This enhanced circulation allows for better delivery of oxygen and nutrients to the muscles, as well as improved removal of waste products.

Improved blood circulation can have numerous health benefits, including faster muscle recovery, reduced muscle soreness, and enhanced overall endurance. Incorporating WBV into your fitness routine can help optimize blood flow, leading to improved performance and recovery.

Pain Reduction

WBV has shown promise in reducing pain, making whole body vibration therapy for arthritis and other chronic pain conditions an effective choice. The vibrations generated by the body vibration machine can help stimulate the release of endorphins, which are natural pain-relieving hormones.⁴ This can provide temporary relief from pain and discomfort.

Additionally, WBV can help improve muscle strength and flexibility, which can alleviate pain caused by muscular imbalances or overuse injuries. By incorporating WBV into your rehabilitation program, you may experience reduced pain and improved overall function.

Enhanced Bone Density

Maintaining strong and healthy bones is crucial, especially as we age. WBV has been found to be effective in improving bone density, making it a valuable tool for individuals at risk of osteoporosis or osteopenia.

The mechanical vibrations produced by the vibration plate stimulate bone cells, leading to an increase in bone mineral density. This can help reduce the risk of fractures and improve overall bone health.

To maximize the bone-strengthening benefits of WBV, it is important to perform weight-bearing exercises on the vibration plate. Exercises such as squats, lunges, and calf raises can help stimulate bone growth and improve bone density.

Improved Balance and Coordination

Maintaining good balance and coordination is essential for daily activities and overall functional fitness. WBV can help improve balance and coordination by challenging the body's stability and proprioception.

Performing exercises on a vibration plate requires your muscles to continuously engage and stabilize your body to maintain balance. This constant muscle activity helps improve your body's ability to respond to changes in position and movement, leading to enhanced balance and coordination.

To target balance and coordination, incorporate exercises such as single-leg stands, heel-to-toe walks, and lateral movements on the vibration machines. These exercises challenge your stability and proprioception, leading to improved balance and coordination over time.

Stress Reduction

In today's fast-paced world, managing stress is essential for maintaining overall well-being. WBV can be a valuable tool for stress reduction, as it helps stimulate the release of endorphins and promotes relaxation.

The vibrations generated by the vibration plate can help relax the muscles and promote a sense of calm. Incorporating WBV into your fitness routine can provide a much-needed break from daily stressors and help improve your overall mood and well-being.

Boosted Metabolism

A fast metabolism is often associated with increased calorie burn and weight management. WBV can help boost your metabolism by increasing muscle activation and energy expenditure.³

The rapid muscle contractions induced by the vibration plate require your body to work harder, leading to an increase in metabolic rate. This can result in a higher calorie burn both during and after your workout.

To maximize the metabolic benefits of WBV, incorporate high-intensity exercises such as squats, lunges, and jumping jacks on the vibration plate. These exercises engage multiple muscle groups and can help elevate your heart rate, leading to greater calorie burn.

How to Safely Use Whole Body Vibration

While WBV offers numerous benefits, it is important to use vibration plates safely to prevent injury. Here are some guidelines to follow when using a vibration plate:

• Start Slowly: If you are new to WBV, start with shorter sessions and lower intensity levels. Gradually increase the duration and intensity as your body adjusts.

• Maintain Proper Form: Ensure that you maintain proper form during exercises on the vibration plate. This includes proper alignment, engaging the correct muscles, and avoiding excessive strain on joints.

• Use a Stable Surface: Place the vibration plate on a stable surface to prevent any wobbling or instability during your workout. This will help minimize the risk of falls or injuries.

• Listen to Your Body: Pay attention to how your body feels during and after WBV. If you experience any pain or discomfort, reduce the intensity or duration of your sessions.

• Stay Hydrated: Drink plenty of water before, during, and after your WBV sessions to stay hydrated and support optimal muscle function.

• Consult with a Professional: If you have any underlying health conditions or concerns, it is advisable to consult with a healthcare professional or fitness trainer before starting WBV.

By following these safety guidelines, you can enjoy the benefits of WBV while minimizing the risk of injury.

Choosing the Right Lifepro Vibration Plate for You

Lifepro offers a range of vibration plates designed to meet the diverse needs and preferences of individuals. When choosing a vibration plate, consider the following factors:

• Size and Portability: Determine the available space in your home or gym and choose a vibration plate that fits your needs. Lifepro offers compact and portable options that are easy to store and transport.

• Intensity Levels: Look for a vibration plate that offers adjustable intensity levels. This will allow you to customize your workouts based on your fitness level and goals.

• Additional Features: Consider the additional features offered by Lifepro's vibration plates, such as built-in workout programs, remote control, and Bluetooth connectivity. These features can enhance your workout experience and keep you motivated.

• User Reviews: Read user reviews and testimonials to get an idea of the quality and performance of Lifepro's vibration plates. This can help you make an informed decision based on the experiences of other customers.

By considering these factors, you can choose the right Lifepro vibration plate that aligns with your goals and preferences.

In summary, there’s a wide range of whole body vibration benefits for individuals of all fitness levels. Whether you are looking to improve muscle strength, flexibility, lose weight, or enhance overall well-being, WBV can be a valuable addition to your fitness routine. By incorporating Lifepro's vibration plates into your workouts, you can optimize the effectiveness of WBV and achieve your fitness goals. Remember to use vibration plates safely and consult with a professional if you have any concerns or underlying health conditions. Start your WBV journey today and experience the transformative benefits it offers.

Sources:

1. Jo NG, Kang SR, Ko MH, et al. Effectiveness of Whole-Body Vibration Training to Improve Muscle Strength and Physical Performance in Older Adults: Prospective, Single-Blinded, Randomized Controlled Trial. Healthcare (Basel). 2021;9(6):652. Published 2021 May 31. doi:10.3390/healthcare9060652
2. Omidvar M, Alavinia SM, Craven BC. The effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses. J Musculoskelet Neuronal Interact. 2019;19(4):455-464.
3. Milanese C, Cavedon V, Sandri M, et al. Metabolic effect of bodyweight whole-body vibration in a 20-min exercise session: A crossover study using verified vibration stimulus. PLoS One. 2018;13(1):e0192046. Published 2018 Jan 31. doi:10.1371/journal.pone.0192046
4. Roelants M, Delecluse C, Goris M, Verschueren S. Effects of 24 weeks of whole body vibration training on body composition and muscle strength in untrained females. Int J Sports Med. 2004;25(1):1-5. doi:10.1055/s-2003-45238
5. Sharififar S, Coronado RA, Romero S, Azari H, Thigpen M. The effects of whole body vibration on mobility and balance in Parkinson disease: a systematic review. Iran J Med Sci. 2014;39(4):318-326.
6. Cerciello S, Rossi S, Visonà E, Corona K, Oliva F. Clinical applications of vibration therapy in orthopaedic practice. Muscles Ligaments Tendons J. 2016;6(1):147-156. Published 2016 May 19. doi:10.11138/mltj/2016.6.1.147
7. van Heuvelen MJG, Rittweger J, Judex S, et al. Reporting Guidelines for Whole-Body Vibration Studies in Humans, Animals and Cell Cultures: A Consensus Statement from an International Group of Experts. Biology (Basel). 2021;10(10):965. Published 2021 Sep 27. doi:10.3390/biology10100965

Author

Joel Gottehrer

Joel Gottehrer is the Co-Founder of Lifepro Fitness and has dedicated his life to helping people transform theirs. With over 12 years of experience in the fitness industry as a personal trainer and owner of two personal training studios, Joel has a wealth of knowledge when it comes to helping transform lives. After suffering from physical injuries, Joel and his business partner, Abraham Brach, came together with a common goal to alleviate the pain caused by their injuries.

They continued to find themselves disappointed with the results stemming from various products promising to relieve their pain, and with that – Lifepro Fitness was born. Joel's mission is to have a positive impact on millions of lives with the Lifepro brand. Whether it's finding new and innovative ways to help people recover from injuries or developing products to improve overall wellness, Joel is always looking for ways to push the boundaries. Thanks to his commitment to help people live their lives free of pain, Lifepro has been able to do this for thousands of people since its founding in 2017.