Whole body vibration training: can it give you the competitive edge?

Posted May 30, 2007 at 11:00 AM by Megan Hueter

Section: Her Fitness, Athletics, Training Programs

Elite athletes around the world constantly scour through the hottest research in sport and exercise science for the latest and greatest training trend for their field. One of the newest topics to surface is whole body vibration (WBV) training.

WBV training is a neuromuscular training method that has been widely used for rehabilitation purposes. Recent studies examined the effects of WBV training for athletes. WBV training is a fairly new concept in the field of health and exercise science.  It was invented by Russian scientists who combined vibration stimulation with resistance training in hopes of enhancing resistance training techniques. 

Conventionally, resistance training is the main method used by athletes to improve neuromuscular performance.  Vibration has been combined with resistance training in an attempt to attain greater neuromuscular gains.  Over the past five years, vibration training has become increasingly popular as an alternative method of strength training with a number of vibration machines commercially available (6).

During WBV training, the subject stands on a vibrating platform and the vibration wave oscillates up and down in a vertical direction through the body.  This method stimulates the target muscle while the subject performs various exercises on the platform. 

This leaves us with an important question, how does WBV training work? Research articles attribute improvements to the following: the tonic vibration reflex (3,4,6,7,9), enhanced motor neuron excitability (1,4,6), increased muscle temperature and blood flow (8), increased hormone secretion (6), and muscle hypertrophy (6).

The most popular explanation for the enhancement of neuromuscular activation is the tonic vibration reflex.  This is the sustained contraction of a muscle due to the effect of vibration.  The vibration activates muscle spindles, which are muscle receptors sensitive to stretch in the muscle.  Afferent nerve fibers send a signal to the spinal cord from the muscle spindles activating a reflex which causes the muscle to contract.  The tonic vibration reflex also causes an increase in recruitment and synchronization of motor units within the muscle.

With the cost of whole body vibration training systems ranging anywhere from $500 - $3,000, it leaves us with the next important question, how well does WBV work? As of now, it is unclear whether or not WBV training is a more successful means of increasing strength and power than more traditional training methods.  Some studies have shown WBV training to be an effective performance enhancing tool because of its ability to improve lower extremity strength, (3,4,7,10) flexibility (4,9) and jump height (4,10). 

Seven research studies specifically looked at the effect of WBV on different aspects of human performance. After reviewing these studies it is clear that different variables such as amplitude and frequency of vibration are the most important variables in WBV because they determine the load imposed on the body.

In general, it appears that WBV training can enhance knee extension strength, increase counter movement jump height, and increase flexibility. The research shows no change on speed-strength performance, acceleration, sprint run velocity, balance, or postural control.  Therefore, athletes looking to improve speed, endurance, and/or physiological training variables may not benefit from WBV training.  However, athletes looking to improve knee extensor strength, jump height, power, and flexibility may see more benefits from WBV training.

It is also important to note that all of the research studies fail to indicate any side effects that WBV may induce on individuals.  A report written by Professor Alan Hedge of Cornell University on WBV proposed some side effects when an individual is exposed to WBV for a prolonged period of time. 

Some of the side effects he noted include the following: blurred vision, decreased manual coordination, drowsiness, low back pain/injury, insomnia, headaches or upset stomach (5).  It is unlikely that a single session of WBV will induce these effects on an individual.  However, if WBV was incorporated into an individual’s training program daily or semi-weekly for a number of years, undesirable side effects may surface.

Based upon the research, it’s safe to say that, generally, there are no significant differences between WBV training and resistance training. However, the findings of certain studies show that vibration appears to enhance strength and power gains to a greater extent in elite athletes over non-elite athletes, specifically in additional neural stimulation, enhanced motor neuron excitability, and increased recruitment and synchronization of motor units in the muscle (6). These improvements could potentially reach past the genetic potential of elite athletes. In that instance, adding the vibration training system to the workout of an elite athlete may prove beneficial, and could be a breakthrough in exercise science and sport training. However, more research needs to be done upon its overall effectiveness and safety.

Editor’s Note: Megan Hueter also created a table that compares the seven studies referenced in the article.  The table documents the results of whole body vibration training on different subjects.  Some of the results show a subsequent increase in knee extensor strength, jump height, power, and flexibility.  If you would like a copy of this table, email and we will promptly email you a copy.

Photo:  www.jumpusa.com

Resources: 1.) Bosco C, Colli R, Introini E, Cardinale M, Tsarpela O, Madella A, Tihanyi J, and Viru A.  Adaptive responses of human skeletal muscle to vibration exposure.  Clinical Physiology. 19(2): 183-187, 1999. 2.) Delecluse C, Roelants M, and Verschueren S.  Strength Increase after Whole-Body Vibration Compared with Resistance Training. Medicine & Science in Sports & Exercise. 35(6): 1033-1041, 2003. 3.) Delecluse C, Roelants M, Diels R, Koninckx E, and Verschueren S. Effects of Whole Body Vibration on Muscle Strength and Sprint Performance in Sprint-Trained Athletes.  International Journal of Sports Medicine. 26(8): 662-668, 2005. 4.) Fagnani F, Giombini A, Di Cesare A, Pigozzi F, and Di Salvo V.  The effects of a whole-body vibration program on muscle performance and flexibility in female athletes.  American Journal of Physical Medicine & Rehabilitation. 85(12): 956-962, 2006. 5.) Hedge, Professor Alan. Whole-Body Vibration – Health Effects. Cornell University. January 2007. 6.) Luo J, McNamara B, and Moran K.  The Use of Vibration Training to Enhance Muscle Strength and Power.  Sports Medicine. 35(1):23-41, 2005. 7.) Mahieu N, Witvrouw E, Van de Voorde D, Michilsens D, Arbyn V, and Van den Broecket W.  Improving Strength and Postural Control in Young Skiers: Whole Body Vibration versus Equivalent Resistant Training. Journal of Athletic Training. 41(3): 286-293, 2006. 8.) Rittweger J, Beller G, and Felsenberg D.  Acute physiological effects of exhaustive whole-body vibration exercise in man. Clinical Physiology. 20(2): 134-142, 2000. 9.) Sands WA, McNeal JR, Stone MH, Russell EM, and Jemni M.  Flexibility Enhancement with Vibration: Acute and Long-term.  Medicine & Science in Sports & Exercise.  38(4): 720-725, 2006. 10.) Torvinen S, Kannus P, Sievanen H, Jarvinen H, Tero A, Pasanen M, Kontulainen S, Jarvinen N, Teppo L, Jarvinen M, Oja P, and Vuori I. Effect of four-month vertical whole body vibration on performance and balance.  Medicine & Science in Sports & Exercise.  34(9): 1523-1528, 2002. 

FOR PICTURES: Picture 1) www.jumpusa.com Picture 2) Turbo Sonic, Vibrations Health Solutions, Inc.