01 Feb How does vibration training work?

(Note: It’s Vibration Training Week here at At Home Fitness. This is the second in a five-part series in which we’ll feature information on this increasingly popular area of fitness).
The first article in this series explained what vibration training is. In a nutshell, the upward vibrations coming from the platform cause the user’s muscle tissues to activate and react — up to 50 times per second. In fact, up to 97 percent of the muscle fibers are activated nearly instantaneously, compared to as little as 20 percent with traditional methods.
A person doesn’t just stand on the vibration platform. They must hold common static exercise positions such as squat, calf raise or pushup.
Today, we’ll examine what takes place in the muscles and bones during this process that makes vibration training so effective. We’ll learn the answer to the question, “Does vibration training work?” and if so, “How?”
The key to the vibration training process is “progression of fatigue.”
During normal strength training, only a small portion of the total muscle belly fibers are recruited to assist in the motion in the early stages of working out. Depending on how skillfully or hard you lift weights, you may or may not eventually reach a high level of muscle fatigue – when the core muscle fibers fatigue and other muscle tissues are recruited to help assist and continue with the motion.
With vibration training, the “progression of fatigue” is immediate.
All fast- and slow-twitch muscle fibers are instantaneously called into service because of the near-immediate level of fatigue produced by the vibrations. All the muscle fibers are recruited at the same time in order to respond to the upward force of the vibration platform movements.
When muscles are stimulated to near peak capacity, it maximizes muscle strengthening and flexibility.
Many other positive effects may also be possible, such as improved cardio health and circulation, bone density increased, and lymphatic drain of toxins due to the exercising taking place.
Not only has vibration training been found to be highly effective and efficient in numerous studies, but it’s also very safe compared to other traditional methods.
Many people age 40 and older aren’t healthy enough to load weights onto a bar and do squats. Their knees and back might not be able to take it.
However, vibration training has been found to be very safe on joints and ligaments and is even prescribed for senior citizens in many instances.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com