Vibration training

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Vibration training , also known as Whole Body Vibration (WBV), acceleration training , vibration training , mechanostimulation or stochastic resonance training , is a training method in which the person doing the exercise stands on a vibrating plate that vibrates in a frequency range of around 5 to 60  Hz . The aim is to trigger stretch reflexes in the muscles and to induce muscle contractions. In the related methods of biomechanical stimulation (BMS) or biomechanical oscillation , on the other hand, local muscle groups are stimulated directly or via the associated tendons using special vibration devices. Vibration training is offered in a variety of areas (competitive sports, fitness, rehabilitation, medicine, prevention, beauty) and is used to increase the performance of the muscles and improve coordination and balance.

history

Advert 1910: Vibrate Your Body and Make It Well

Vibrating massage aids have long been tried in medicine. In 1869 the American George Taylor used a device for vibration therapy of the arm and back. Jean-Martin Charcot experimented with a vibrating chair to treat Parkinson's disease around 1880 . Gustav Zander (Sweden) developed over 70 different steam-powered devices for Mechano-Therapy . John Harvey Kellogg used vibrating chairs and vibrating manipulators for arms and legs in his Battle Creek Sanatorium . In 1960, the East German W. Biermann published the effect of so-called "cyclical oscillations" on the human body. Around 1970 Vladimir Nasarow , a member of the Soviet gymnastics team, tried to translate Biermann's idea into practicable training methods for which the terms biomechanical stimulation (BMS) and biomechanical oscillation have since established themselves.

Between the 1960s and 1980s, many train stations and shopping arcades in Austria had "foot massage" machines. One person could stand on the vibrating plate and set the vibration movement in motion by inserting a coin of typically 1 Schilling. With the approximately 1.5 m high, rounded cuboid body made of robust cast aluminum, such a machine was usually set up on a wall. A lighted area advertised the refreshment of tired legs in the vicinity of people standing waiting.

Since 1996, devices have been available on the open market that the trainee can stand on and thus enable holistic training of both the extremities and the core muscles. The terms Whole Body Vibration (WBV), vibration training , acceleration training and stochastic resonance training have become established for training with this group of devices . The term Whole Body Vibration (WBV) has been used several times, however, since it originally comprised the effects of vibrations acting on a body, for example from vehicles or construction machinery, in the field of occupational safety . In connection with training, the term was first mentioned in a publication from 1998 that gave the training method its name.

effect

There are numerous studies on the effects of vibration training with contradicting results, mostly on very small test subjects or patient groups. Frequencies below about 12 Hz are said to stimulate the postural system. Vibrations above a frequency of around 12 Hz are intended to trigger stretch reflexes and thus induce muscle contractions, which increase the performance of the muscles (mainly type II fibers ( FT fibers ), also known as "fast muscles") and counteract bone loss. Vibration training devices are designed to cause slight elastic deformations on the bone and stimulate its growth. Five minutes a day should be enough to reduce bone loss in bedridden patients over eight weeks from 4.6 percent to 0.6 percent and to prevent muscle breakdown. For volleyball players or field hockey players, an increase in jump height of up to 10 percent was achieved within three months. With a 12-week vibration training, the blood sugar level could be reduced in type II diabetes mellitus . There were initial positive experiences in patients with cerebral movement disorders . In older people, an increase in performance and coordination was achieved. In contrast, a study in stroke patients found that daily whole-body vibration was of no benefit compared to regular exercise therapy, and a meta-analysis published in 2007 found no improvement in muscle strength and jumping ability in athletes through vibration training. A study by ETH Zurich in 2011 showed, however, that the combination of vibration training with large additional loads in the order of magnitude of one's own body weight with an application of just 3 * 1 minute per unit with a total of 16 units over 5 weeks reduces the endurance capacity or the time to exhaustion increased by 40% on average and thus has a clear effect on endurance parameters.

Device variants

A basic distinction is made between two types of vibration plates: devices with a fixed column and devices without a column. The main differences between the two device variants are the maximum load capacity and the device size. Vibration plates with columns are usually larger and more stable. They can easily be used by users with a body weight of approx. 150 kg. Vibration trainers without a column, on the other hand, are usually only designed for a maximum body weight of approx. 100 kg. Technically, vertically vibrating systems (the entire rigid step surface moves from bottom to top), side alternating systems (one side of the step surface moves up, the other down; this movement simulates the human gait) and 3D systems (vibrations from top to bottom and from front to back).

Side alternating systems support a frequency range of about 5 to 40 Hz, vertically oscillating systems a frequency range of 20 Hz to 60 Hz. Technically, the deflection can be guided mechanically or an eccentric mass drives the rubber or spring-mounted tread. With some devices you can switch between a vertical and a side alternating mode, whereby the usable frequency range in the low frequencies is clearly limited.

High frequency components lead to the negative effects known from occupational safety , for example when working on a jackhammer . Good vibration training equipment must ensure that potentially harmful frequency components cannot be introduced into the body, which is achieved by generating a purely sinusoidal (harmonic) plate movement.

ISMNI recommendations for the publication of vibration training studies

  • F. Rauch, H. Sievanen, S. Boonen, M. Cardinale, H. Degens, D. Felsenberg, J. Roth, E. Schoenau, S. Verschueren, J. Rittweger: Reporting whole-body vibration intervention studies: Recommendations of the International Society of Musculoskeletal and Neuronal Interactions. In: J Musculoskelet Neuronal Interact. , 10 (3), 2010, pp. 193-198. PMID 20811143

literature

  • Marco Beutler: Manual Vibration Training. 2., revised. Edition. Draksal, Leipzig 2011, ISBN 978-3-86243-012-3 .
  • Tobias Stephan Kaeding: Vibration training: A practice-oriented manual. Hofmann-Verlag, Schorndorf 2016, ISBN 978-3-7780-1161-4 .
  • A. Albasini, M. Krause, IV Rembitzki: Using Whole Body Vibration in Physical Therapy and Sport: Clinical Practice and Treatment Exercises. Elsevier Health, 2010, ISBN 978-0-7020-3173-1 .

Individual evidence

  1. ^ R. Ritzmann, A. Kramer, M. Gruber, A. Gollhofer, W. Taube: EMG activity during whole body vibration: motion artifacts or stretch reflexes. In: Eur J Appl Physiol. , 110 (1), 2010, pp. 143-151. PMID 20419311
  2. ^ W. Biermann: Influence of cycloid vibration massage on trunk flexion. In: American Journal of Physical Medicine , 39, 1960, pp. 219-224.
  3. ↑ C. Bosco, M. Cardinale, O. Tsarpela, R. Colli, J. Tihanyi, C. Ducillard, A. Viru: The Influence of Whole Body Vibration on Jumping Performance. In: Biology of Sport , 15/3, 1998, pp. 157-164.
  4. ^ HM Frost: Defining Osteopenias and Osteoporoses: Another View (With Insights From a New Paradigm). In: Bone , Vol. 20, No. 5, May 1997, pp. 385-391. PMID 9145234
  5. ↑ J. Rittweger, D. Felsenberg: Resistive vibration exercise prevents bone loss during 8 weeks of strict bed rest in healthy male subjects: results from the Berlin Bed Rest (BBR) study. 26th Annual Meeting of the American Society for Bone and Mineral Research; October 2004; Seattle
  6. ↑ D. Blottner, M. Salanova, B. Püttmann, G. Schiffl, D. Felsenberg, B. Buehring, J. Rittweger: Human skeletal muscle structure and function preserved by vibration muscle exercise following 55 days of bed rest. In: Eur J. Appl Physiol. , Vol. 97, 2006, pp. 261-271. PMID 16568340
  7. ^ E. Harbrecht: Strength training with the Galileo 2000 in the youth sector. Dissertation . Charité, Berlin 2/2002.
  8. ↑ DJ Cochrane, SR Stannard: Acute whole body vibration training increases vertical jump and flexibility performance in elite female field hockey players. In: British Journal of Sports Medicine , Vol. 39, 2005, pp. 860-865. PMID 16244199
  9. ↑ K. Baum, T. Votteler, J. Schiab: Efficiency of vibration exercise for glycemic control in type 2 diabetes patients. In: Int J Med Sci. , 4 (3), May 31, 2007, pp. 159-163. PMID 17554399
  10. ↑ L. Ahlborg, C. Andersson, P. Julin: Whole-body vibration training compared with resistance training: effect on spasticity, muscle strength and motor performance in adults with cerebral palsy. In: J Rehabil Med. , 38 (5), Sep 2006, pp. 302-308. PMID 16931460
  11. ↑ K. Kawanabe, A. Kawashima, I. Sashimoto, T. Takeda, Y. Sato, J. Iwamoto: Effect of whole-body vibration exercise and muscle strengthening, balance, and walking exercises on walking ability in the elderly. In: Keio J Med. , 56 (1), Mar 2007, pp. 28-33. PMID 17392595
  12. ↑ I. Bautmans, E. Van Hees, JC Lemper, T. Mets: The feasibility of whole body vibration in Institutionalized elderly persons and its influence on muscle performance, balance and mobility: a randomized controlled trial. In: BMC Geriatr. , 5, 22 Dec 2005, p. 17. PMID 16372905
  13. ↑ A. Bogaerts, S. Verschueren, C. Delecluse, AL Claessens, S. Boonen: Effects of whole body vibration training on postural control in older individuals: a 1 year randomized controlled trial. In: Gait Posture , 26 (2), Jul 2007, pp. 309-316. Epub 2006 Oct 30. PMID 17074485
  14. ↑ M. Runge, G. Rehfeld, E. Resnicek: Balance training and exercise in geriatric patients. In: J Musculoskelet Neuronal Interact. 1 (1), Sep 2000, pp. 61-65. PMID 15758528
  15. ^ WH Cheung, HW Mok, L. Qin, PC Sze, KM Lee, KS Leung: High-frequency whole-body vibration improves balancing ability in elderly women. In: Arch Phys Med Rehabil. , 88 (7), Jul 2007, pp. 852-857. PMID 17601464
  16. ↑ SL van Nes u. a .: Long-term effects of 6-week whole-body vibration on balance recovery and activities of daily living in the postacute phase of stroke: a randomized, controlled trial. In: Stroke , 37, 2006, pp. 2331-2335. PMID 16902175
  17. ^ MM Nordlund, A. Thorstensson: Strength training effects of whole-body vibration? In: Scand J Med Sci Sports. 17 (1), Feb 2007, pp. 12-17. PMID 17038159
  18. ↑ F. Item, J. Denkinger, P. Fontana, M. Weber, U. Boutellier, M. Toigo: Combined Effects of Whole-Body Vibration, Resistance Exercise, and Vascular Occlusion on Skeletal Muscle and Performance. In: Int J Sports Med. , 32 (10), 2011, pp. 781-787. PMID 21870317
  19. ↑ F. Rauch, H. Sievanen, S. Boonen, M. Cardinale, H. Degen, D. Felsenberg, J. Roth, E. Schoenau, S. Verschueren, J. Rittweger: Reporting whole-body vibration intervention studies: Recommendations of the International Society of Musculoskeletal and Neuronal Interactions. In: J Musculoskelet Neuronal Interact. , 10, 2010, pp. 193-198. PMID 20811143
  20. ↑ Alexander Graf: Vertical Vibration vs. Oscillation vibration. 29th December 2019 .
  21. ↑ JM Wakeling, BM Nigg: Modification of soft tissue vibrations in the leg by muscular activity. In: J Appl Physiol . , 90, 2001, pp. 412-420. PMID 11160036
  22. Jump up ↑ AF Abercromby, WE Amonette, CS Layne, BK McFarlin, MR Hinman, WH Paloski: Vibration Exposure and Biodynamic Responses during Whole-Body Vibration Training. In: Med Sci Sports Exerc. 39 (10), Oct 2007, pp. 1794-1800. PMID 17339124