Riseley Physiotherapy - Whole Body Vibration

Is Whole Body Vibration (WBV) training credible?
The Russians have been using it since before the fall of the Berlin Wall to strengthen their athletes. In Europe it is widely used in Gyms, by Sporting Teams and by Physiotherapists. Many people will choose to go specifically to Gyms where WBV is available because of the unique benefits of Whole Body Vibration.

Are all WBV machines the same?
No. The tilting platforms simulate the up down action of the pelvis seen during normal walking. The feel is very different to the vertical plates. The extensive research supporting the use of WBV has essentially been performed on the Galileo

The claims of benefits achieved from Whole Body Vibration are quite extensive. Can this really be true that one machine has such wide and varied benefits?
Yes. This is because the tilting plates are unique in being able to be used at a wide variety of frequency and amplitude settings. We get different effects with different settings. Low frequencies are better for balance control and slow twitch muscles and higher frequencies better for fast twitch muscle fibres and gaining post activation potential. The claims made are all as a result of research from over 30 Universities worldwide. These results cannot be taken to be valid for veertical WBV devices because of the different mechanisms and different frequencies and amplitudes available.

What frequencies do tilting plates use?
Tilting plates generally start at 5 Hz and go up to 30Hz. At lower frequencies balance responses are stimulated. Not until 12Hz does the stretch reflex kick in. We typically use a range of 18 - 26 Hz as this has been found to be most effective for fast twitch muscle to develop increased power. At 26 Hz your muscles are contracting and relaxing about 1,800 times per minute.

How long do I have to use WBV in any one session to get a benefit?
You will notice benefits almost straight away; often after 1 minute we can note changes. A full work out takes 5 – 10 minutes. This work out will be fully functional and can be used as a stand-alone program or in conjunction with other strength training. For time poor individuals this can be a significant bonus. This work out can be made more or less intense by changing your foot position or by adding weights.

How do I get a stretching effect from the WBV machine? Do I need to do fancy stretches on the machine?
The machine will give you a significant increase in muscle length just from standing on the platform. If you want you can sustain a regular muscle stretch position on the platform to increase the stretching effect.

Do I need to do fancy exercises to gain any benefit?
No. We advise any exercise you do on the platform to be functional in nature. We require strength in functional positions and so we should strengthen in these positions. Some people just like to stand on the platform. Others perform squats, lunges, jumps, running, golf shots etc. It depends on your needs and we can assist you with ways to maximise your gains.

Can I exercise all my muscles on the WBV machine?
Yes. The vibration does not discriminate different muscle groups, eg. quadriceps and hamstrings. They both work together.. The vibration is highest closest to the plate and will dampen as it travels up the body. For arm strengthening we place the hands on the plate and just as with the legs can hold a static position or you can perform an active exercise such as a push-up.