Power Plate training - prepare and perform - what are the benefits for athletes
Vibration training was introduced more than 20 years ago as an alternative method to improve strength, power, and flexibility and whole-body vibration training (WBVT) is now increasingly being used in sports performance and rehabilitation internationally - by MD Thordis Berger.
Our body experience the effects of externally applied forces constantly when exercising, for example, when our feet contact the ground during walking or running. These contacts create vibrations within the tissues of the limbs, which gradually decline as soft tissues dampen these oscillations. The body relies on a number of factors to achieve this reduction in vibrations, primarily soft tissue structures but also bone, synovial fluids, specific joint positions, and muscle activity.
It has been suggested that externally applied forces intentionally applied directly to either muscle tendons or skeletal muscle, or indirectly through whole body vibration (WBV) platforms that subjects stand on, increases muscle activity and subsequently enhances muscle performance in both acute and chronic conditions. Power Plate technology uses a vibrating platform, which moves 25 to 50 times per second, resulting in corresponding muscle activation. The vibration exposure elicits small but rapid changes in muscle length producing reflex muscle activity.
In a basic physics lesson of Force = Mass X Acceleration, instead of adding mass (like weights in a traditional training session) it increases the acceleration factor of this equation from the vibration of the plate. This equates to joints not being so stressed out and much more intense workouts.
Regular programs of vibration training have been studied in a wide range of subjects suggesting a lot of benefits. WBVT has been shown to cause clear metabolic responses similar to other forms of exercise and studies indicate that WBVT may represent a mild form of exercise for the cardiovascular system.[i] [ii] [iii] However, due to the relatively low level of stimulation, it is unlikely that an athletic population could benefit from such a training stimulus alone if the aim is to improve cardiovascular performance. Still, in combination with other exercise forms, for example added to high-intensity interval training (HIIT), WBVT may achieve greater results than conventional training alone.[iv]
Research on the effects WBVT on body composition is more extensive than in the cardiovascular system. Several studies have shown increases in muscle mass in the young [v] [vi] [vii] as well as in clinical populations. [viii] [ix]
Most of the studies investigating the effectiveness or use of WBVT have been conducted on non-competitive athletes, sports science students, and/or injured and aged individuals. But even the few studies that have been conducted using athletes competing in national and/or international level competitions, show increase ad improvement in Force/Velocity and Power/Velocity relationship. [x] Also, performing stretching on vibrating devices has been shown to increase flexibility in gymnasts more than conventional stretching 3 and increase flexibility without affecting explosive abilities when combined with stretching.[xi]
When using Power Plate technology, it is important to recognize that body posture and type of vibrating plate used, affect transmissibility of vibration to the spine and the head when exercises are performed standing on the plate. Lying on the plate and/ or sitting on the plate should be discouraged as transmission to the head is quite high.
In summary, the WBVT has been shown to improve body composition, muscular strength, and cardiovascular health. Especially, WBVT is useful exercise modality for disease and elderly population because the WBVT does not require utilizing conventional dynamic exercise such as free weight or dynamic movement. For younger, athletic subjects, since WBV exposure alone may not be a sufficient stimulus for eliciting chronic adaptations in muscle hypertrophy, strength, and power, it is recommended that this population use WBVT either as 1) a ‘‘preconditioning’’ activity immediately before performing traditional resistance training and conditioning programs or 2) perform resistance training simultaneously with WBVT.
_________________
[i] Rittweger J, Beller G, Felsenberg D. Acute physiological effects of exhaustive whole-body vibration exercise in man. Clin Physiol 2000;20:134–42.
[ii] Kerschan-Schindl K, Grampp S, Henk C, et al.Whole-body vibration exercise leads to alterations in muscle blood volume. Clin Physiol 2001;21:377–82
[iii] Rittweger J, Ehrig J, Just K, et al. Oxygen uptake in whole-body vibration exercise: influence of vibration frequency, amplitude, and external load. Int J Sports Med 2002;23:428–32.
[iv] Sañudo B et al. High-Intensity Interval Training Combined With Vibration and Dietary Restriction Improves Body Composition and Blood Lipids in Obese Adults: A Randomized Trial. Dose Response. 2018 Jul-Sep; 16(3): 1559325818797015
[v] Figueroa A, Gil R, Wong A, Hooshmand S, Park SY, Vicil F, Sanchez-Gonzalez MA. Whole-body vibration training reduces arterial stiffness, blood pressure and sympathovagal balance in young overweight/ obese women. Hypertens Res. 2012 Jun; 35(6):667-72.
[vi] Milanese C, Piscitelli F, Simoni C, Pugliarello R, Zancanaro C. Effects of whole-body vibration with or without localized radiofrequency on anthropometry, body composition, and motor performance in young nonobese women. J Altern Complement Med. 2012 Jan; 18(1):69-75.
[vii] Roelants M, Delecluse C, Goris M, Verschueren S. Effects of 24 weeks of whole body vibration training on body composition and muscle strength in untrained females. Int J Sports Med. 2004 Jan; 25(1):1-5.
[viii] Bogaerts A, Delecluse C, Claessens AL, Coudyzer W, Boonen S, Verschueren SM. Impact of whole-body vibration training versus fitness training on muscle strength and muscle mass in older men: a 1-year randomized controlled trial.J Gerontol A Biol Sci Med Sci. 2007 Jun; 62(6):630-5.
[ix] Machado A, García-López D, González-Gallego J, Garatachea N. Whole-body vibration training increases muscle strength and mass in older women: a randomized-controlled trial. Scand J Med Sci Sports. 2010 Apr; 20(2):200-7.
[x] Sands WA, McNeal JR, Stone MH, Russell EM, Jemni M. Flexibility enhancement with vibration: Acute and long-term. Med Sci Sports Exerc. 2006;38(4):720–725.
[xi] Kinser AM, Ramsey MW, O’Bryant HS, Ayres CA, Sands WA, Stone MH. Vibration and stretching effects on flexibility and explosive strength in young gymnasts. Med Sci Sports Exerc. 2008;40(1):133–140.