How Vibration Machines Help You to be Good
Vibration machines are passive exercise machines that can be used by adults and the elderly.
What do Vibration Machines Do?
First and foremost, a whole-body vibration machine vibrates and transmits energy to your body. As a result, your muscles are forced to contract and relax dozens of times each second.
What are the Different Types of Vibrations?
First, there are the lineal vibration machines. Now, the platform, of these machines, remains horizontal. However, the entire platform moves up and down, vertically, by an amount known as the amplitude. Furthermore, a lineal vibration machine typically has a very small top to bottom amplitude ranging from 1 to 5 mm. Generally, these vertical vibrations are thought to be the most effective for generating muscle contractions most beneficial to your health.
Next, there are the pivotal vibration machines. Now, the platform, of these machines, has a center pivot point or fulcrum like in a see saw. Consequently, the left and right sides of the platform alternate going up and down while the platform’s center remains fixed. Therefore, the platform moves the body that is much like walking as your weight shifts from one leg to another.
Finally, the vibrating platform, in this case, moves in three planes or in three directions. First, it moves forward and backward. Next, it moves side to side. Finally, it moves up and down. Meanwhile, there’s generally a smaller range of motion with these oscillations than the lineal and pivotal oscillations. However, they can vibrate at a higher intensity or speed and are thus excellent machines for strengthening your muscles. In fact, according to manufacturers, the tri-planar vibration machines give your muscles more of a workout and can also increase bone density.
Types of Vibration Machines
Incidentally, as listed below, there are several types of vibration machines.
How do Vibration Machines Help the Body?
Now, typically the speed of a vibration machine is usually 30 vibrations per second. In fact, the human body vibrating at 30 vibrations per second assumes it’s in danger. Consequently, the body triggers a powerful “stress reflex” that causes muscles to contract. Meanwhile, the body’s “stress” reaction is the key to benefiting from whole body vibration.
Indeed, this contraction of human musculature generates a wave of physiological changes, including increased strength, better balance, stability, and improved blood flow. In addition, contracting muscles uptake glucose (or sugar) from the blood stream.
What are the Benefits of Using Vibration Machines?
Some of the Benefits According to Research
Now, research shows that whole-body vibration may provide the following benefits.
- 1First, recent research shows that, at frequencies below 20 Hz, vibrations may reduce lower back pain by inducing muscle relaxation and improving the strength of abdominal and back extensor muscles.
- 2Second, they treat chronic pain from osteoarthritis, diabetic peripheral neuropathy, and fibromyalgia. By the way, one of the symptoms of peripheral neuropathy is the gradual onset of numbness, prickling or tingling in your feet or hands, which can spread upward into your legs and arms. Meanwhile, foot circulation machines help alleviate symptoms of peripheral neuropathy.
- 3Third, they stimulate muscles. As a result, they may help improve muscle strength.
- 4Also, they help improve strength and balance in older adults and the elderly. In fact, research shows that whole body vibration improves balancing tasks.
- 5In addition, whole body vibrations leave muscles in a lengthened, more relaxed position. In fact, the rapid vibrations appear to desensitize muscle spindles. Consequently, muscle cells lengthen. And, this occurs without excessive static stretching. Moreover, results have indicated that brief exposure to whole body vibrations may acutely improve flexibility when compared to stable ground stretching.
- 6Furthermore, they can enhance blood flow.
- 7Next, they may help with body fat and weight loss in conjunction with a calorie restricted diet.
- 8Also, they may increase bone mineral density. Moreover, multiple studies have demonstrated improvements in bone density while using a low amplitude vibrating platform.
Other Benefits According to Research
Furthermore, whole-body vibration may provide the following additional benefits.
- 1First, they can reduce bone loss.
- 2Second, they are helpful for anyone in menopause, has cerebral palsy, or Crohn’s disease.
- 3Third, they help decrease pain and fatigue levels in patients with fibromyalgia syndrome.
- 4Also, they help improve postural control and functional mobility in patients with multiple sclerosis.
- 5In addition, they help improve gait mechanics in patients with Parkinson’s disease.
- 6Furthermore, they can reduce inflammation and reverse many symptoms of type 2 diabetes.
- 7Finally, they can improve blood sugar control and insulin resistance.
What Do Advocates Say
Meanwhile, vibration machine advocates, also say that 15 minutes a day on these machines may have the following benefits.
- 1First, they can result in weight loss.
- 2Second, they can burn fat.
- 3Third, they can reduce sore muscles after a workout.
- 4Also, they can help reduce stress.
- 5In addition, they can improve range of motion.
- 6Next, they can help condition your core.
- 7Also, they can improve your metabolism or metabolic rate.
- 8In addition, they can elevate your human growth hormone levels.
- 9Furthermore, they can improve lymphatic flow.
- 10Also, they can help reduce cellulite.
- 11Finally, they can stimulate collagen production for smoother skin.
What are the Downsides with Vibration Machines?
Most of all these machines are not recommended for anyone with the following conditions.
- 1First, kidney stones or gallstones.
- 2Second, recent implants.
- 3Third, recent surgery.
- 4Fourth, joint implants.
- 5Fifth, cochlear implants.
- 6Or, using a pacemaker.
- 7Next, someone with health problems.
- 8Or is pregnant.
- 9Also, someone with active infections.
- 10In addition, someone with metastatic cancer.
- 11Furthermore, anyone with joint replacements.
- 12Next, anyone with retinal detachment.
- 13Or, anyone with blood clots in the past or is prone to blood clots.
- 14Also, anyone who needs to take or is taking blood thinners.
- 15Finally, anyone with a core or back that is not strong. In fact, you are more likely to suffer low back injury.
What does Research on Vibration Machines Show?
2004 Study in Journal of Bone and Mineral Research
First, a 2004 study in the Journal of Bone and Mineral Research followed 90 postmenopausal women for six months. By the way, these women used the whole-body vibration machine for 30 minutes, three times a week. And, the study reported that the women showed a one percent increase in hip bone density. In addition, the women significantly increased hip bone marrow density. Furthermore, the women showed a measurable increase in isometric and dynamic muscle strength. Therefore, the study concluded that whole body vibration may be a feasible and effective way to modify risk factors for falls and fractures in older women.
2004 Study in Journal of American Geriatric Society
Next, another study in the Journal of American Geriatric Society, reported on the effects of whole body vibrations on the elderly. Moreover, this study reported that the elderly, who couldn’t do traditional exercise, saw their knee extension strength increase. In addition, the elderly saw that whole-body vibrations improve their speed of movement.
2009 Studies in the European Congress on Obesity
Meanwhile, a study presented at the European Congress on Obesity compared whole body vibrations with aerobic exercise. Indeed, the study reported that the overweight or obese were successful at long term weight loss of five to ten percent. Moreover, they saw the same weight loss with either whole body vibrations or aerobic exercise.
However, long term weight loss also required them to be on a calorie restricted diet. In summary, the study reported that the overweight or the obese needed to regularly use whole body vibrations in combination with a calorie restricted diet.
Next, the overweight or obese shed more fat around their abdominal organs (the visceral adipose tissue). However, the preliminary data showed that only whole-body vibrations reduced more visceral adipose tissue than aerobic exercise. Consequently, whole body vibrations may make a meaningful addition to a weight loss programs for the obese.
2012 European Review of Aging and Physical Activity
Next, a review in the 2012 European Review of Aging and Physical activity, highlighted whole-body vibrations benefits to seniors. Indeed, researchers have determined that whole-body vibrations can reduce risks of falling and improve posture in seniors. Also, researchers reported whole-body vibrations can be as effective as conventional resistance training to improve lower body strength of elders. Regrettably, little is known about the effects of whole-body vibrations on flexibility and upper body strength of seniors.
2016 Study in Muscle, Ligaments, and Tendons Journal
Meanwhile, a 2016 Muscle, Ligaments and Tendons journal review focused on benefits of vibration therapy to the musculo-tendinous system. In fact, the review concluded that vibration therapy generates anabolic mechanical signals to bone and musculo-tendinous system. Moreover, the best results occur with vibration machines that generate high frequency, low-intensity, linear horizontal displacements.
2018 Study in BMC Cancer
Also, a study in BMC cancer reported vibration therapy may be useful for patients with hematological malignancies undergoing intensive chemotherapy. Moreover, the study reported that vibration therapy significantly improved balance and ability to “get up and go”.
2018 Review in Public Library of Science (PLOS)
Next, a 2018 PLOS review, of 18 studies, reported whole body vibrations are a promising intervention therapy for obese women. Indeed, evidence shows that six weeks of whole-body vibration therapy has beneficial effects. Moreover, these benefits include improved cardiac autonomic function and reduce central and peripheral arterial stiffness.
Also, ten or more weeks of whole-body vibration therapy produces:
- 1First, a significant drop in body weight.
- 2Next, improvements in leg strength.
- 3Finally, in conjunction with a hypocaloric diet, may further enhance insulin sensitivity and glucose regulation.
Next, whole body vibration therapy could be used for the following:
- 1First, due to its limited stress on joints, the therapy could be used in initial stages of a weight loss program.
- 2Second, the therapy could be beneficial for out of condition obese individuals with poor motivation.
- 3Moreover, the therapy can be combined with dietary intervention or prescribed as an alternative to traditional exercise training.
- 4Also, the therapy is as effective as aerobic and resistance exercise in reducing fat and improving muscle strength.
- 5Lastly, the therapy may be effective in promoting vascular health and help young obese women.
2019 Article in the International Journal of Molecular Sciences
Meanwhile, a recent article reported that whole body vibrations may be capable of de-escalating inflammation by reducing IL-17+ helper T cells and elevating Fox P3+ regulatory T cells. By the way, chronic inflammation is a major contributing factor to the initiation and progression of most metabolic and cardiovascular diseases. In addition, whole body vibrations may even reverse many symptoms of type 2 diabetes, such as frequent urination and excessive thirst.
Who are Vibration Machines For?
- 1First, if you have a chronic condition.
- 2Second, if you have weak joints and looking for a low impact exercise. Indeed, these machines will reduce pounding on your joints and muscles. Consequently, they will reduce risk of pain and injury.
- 3Or, you haven’t exercised in a long time.
- 4Next, if you’re looking for a low impact way to get in shape, vibration therapy may be ideal. In fact, there’s little to no impact. Moreover, you control the amplitude and frequency of vibrations. Consequently, you control the impact on your body.
- 5Or, if you’re overweight. Because it hurts, the last thing you want to do is exercise. Furthermore, going to the gym can be an awful experience.
- 6Also, even professional athletes use vibration machines to help speed up recovery from intense workouts.
- 7In addition, whole body vibration machines provide a therapeutic approach for sarcopenia and possibly osteoporosis.
- 8Finally, for the elderly with the following conditions.
How do Vibration Machines Help the Elderly?
Now, according to studies, whole-body vibration machines help the elderly in the following ways.
- 1First, they can help reduce back pain.
- 2Second, they can increase bone density.
- 3Third, if they are used properly, they help increase muscle strength.
How do You Measure the Benefits of Vibration Machines?
Finally, you can use either a body composition monitor or body composition analyzer to measure such things as bone mass, muscle mass, body fat, and weight to measure progress over time.