Vibrotraining is a type of training where a special platform generating vibrations is used. It consists of nerve and muscle stimulation of the body using vibrations. A vibration training machine consists of a special platform and a monitor – we set the training time, vibration frequency (i.e. the speed of the platform) or an appropriate training protocol there.
What is vibrotherapy?
Although it may seem like a novelty on the fitness market, vibrating training has been used for a long time. One of the first mentions concerns the exercises that Soviet cosmonauts underwent in order to prevent muscle atrophy after being weightless.
Vibration training is also known to physiotherapists, who often treat it as an additional way of stimulating muscles to work. Vibrotherapy is also used in sport, where it is a method of optimizing the effects of other training efforts.
What is vibration training?
Vibration training uses vibrations generated by a special platform. These vibrations are transmitted to the whole body of the exercising person, in particular to the muscular system. The muscle fibres stimulated by the vibrations start to shrink and relax – exactly the same as in standard training. A great advantage of training with the use of vibrations is the stimulation of a large number of muscles to work simultaneously. This makes the exercises much more effective than traditional strengthening training.
Depending on the type of vibrating training machine, the following exercise programs are possible:
- manual, in which we individually select parameters
- fat burning – heart rate is maintained at an appropriate level of 65% of maximum heart rate
- muscle strengthening
Vibrotraining – training effects
Vibrotrennig affects the body in multiple ways. Vibrotrennig effects include:
- increase in strength and muscle endurance
- strengthening tendons, ligaments and bone tissue
- improving circulation
- improvement of blood supply to muscles and other structures of the locomotor system
- increase in flexibility and muscle stretching
- muscle relaxation (when choosing the right programme)
- stimulation of the nervous system
- improving neuromuscular coordination
- improving metabolism
An additional advantage of vibration training is a short time in which you can complete it. About 15 minutes of exercise is enough to strengthen the main muscle parts.
The main disadvantage of vibrating training, however, is the fact that the machines to perform it can be found only in a few fitness clubs and gyms.
Vibrotraining and slimming
The vibrations generated by the platform affect not only the motor system but also the skin cells. The vibrations acting on them stimulate the synthesis of collagen fibres and elastin. They also stimulate circulation, which results in firm skin without cellulite. The metabolism is also stimulated, which results in a decrease in the amount of water accumulated in the cells, to prevent excessive water retention.
How to train on a vibrating platform?
When going for the first training with the use of a vibrating platform, it is worth taking advantage of the trainer’s advice. The trainer will help you set the parameters to our needs and abilities, present exercises for specific muscle parts and explain how to perform them properly.
Each training should start with a short warm-up, which will prepare the body for physical exercise. The training should be finished with body cool down and stretching, that is stretching. A vibrating platform can also be used to relax the muscles, as in the case of unstretched muscles, vibrations have a relaxing effect on the muscle tissue, causing its micro-massage.
Due to the intensive work of muscles, vibration training should be performed 2 to 3 times a week. It should not last longer than 30 minutes.