Power Plate training - preparation and execution - what are the benefits for athletes

Posted on Medical And tagged Power Plate, Workout, Power Plante Benefits, Training

Vibration training was introduced more than 20 years ago as an alternative method to improve strength, performance, and flexibility.

Whole-body vibration training (WBVT) is now increasingly being used internationally in sports performance and rehabilitation.[i] [ii]

During training, our body constantly experiences the effects of externally applied forces, e.g. when our feet touch the ground while walking or running. These contacts generate vibrations in the tissues of the limbs, which gradually decrease as the soft tissue dampens these vibrations. The body depends on a number of factors to achieve this reduction in vibration, primarily on soft tissue structures, but also on bones, synovial fluid, certain joint positions and muscle activity. It has been suggested that externally applied forces, which are intentionally applied either directly to muscle tendons or skeletal muscles or indirectly via whole body vibration platforms (WBV) on which the subjects stand, increase muscle activity and subsequently improve muscle performance in both acute and chronic conditions.

The power plate technology uses a vibrating platform that moves 25 to 50 times per second, which results in corresponding muscle activation. Vibration exposure induces small but rapid changes in muscle length, which produce reflex muscle activity.

In a basic physics lesson of force = mass X acceleration, instead of mass (like weights in a traditional training session), it increases the acceleration factor of this equation from the vibration of the plate. This means that there is less stress on the joints and that the training sessions are much more intense.

Regular vibration training programs have been investigated in a variety of topics, which suggest a number of benefits. It has been shown that WBVT induces clear metabolic responses similar to other forms of training and studies show that WBVT could be a mild form of training for the cardiovascular system. [iii] [iv] [v]

However, due to the relatively low level of stimulation, it is unlikely that sports enthusiasts will benefit from such a training stimulus alone if the goal is to improve cardiovascular performance. However, in combination with other forms of training, e.g. in addition to high-intensity interval training (HIIT), WBVT can achieve greater results than conventional training alone.^[vi]

Research on the effects of WBVT on body composition is more extensive than in the area of the cardiovascular system. Several studies have shown an increase in muscle mass in both boys [vii] [viii] [ix] shown to people as well as in hospital environments.[x] [xi] Most studies investigating the effectiveness or use of WBVT have been conducted on competitive athletes, sports scientists and/or injured and elderly people. But even the few studies that have been conducted with athletes who participate in national and/or international competitions show an improvement in the power/speed and the power/speed relationship.[xii] It has also been shown that performing stretching exercises on vibrating equipment increases the flexibility of gymnasts more than with conventional stretching ³ increases and increases flexibility without affecting explosive abilities when combined with stretching exercises.[xiii]

When using the Power plate technology It is important to recognize that the posture and the type of vibration plate used influence the transmission of vibration to the spine and head when the exercises are performed while standing on the plate. Lying on the plate and/or sitting on the plate should be discouraged, as the transfer to the head is quite high.

In summary, WBVT has been shown to improve body composition, muscle strength and cardiovascular health. In particular, WBVT is a useful exercise modality for illnesses and older people, as WBVT does not require traditional dynamic exercises such as free weight or dynamic movement. For younger, athletic subjects, as WBV exposure alone may not be a sufficient stimulus to elicit chronic adaptations in muscle hypertrophy, strength, and performance, it is recommended that this population perform WBVT either 1) as a “preconditioning” activity immediately before performing traditional resistance and conditioning programs, or 2) simultaneously with WBVT.

[i] Issurin VB, Tenenbaum G. Acute and Residual Effects of Vibratory Stimulation on Explosive Strength in Elite and Amateur Athletes. J Sports Sci. 1999; 17 (3) :177—182.

[ii] Cardinale M, Bosco C. The use of vibration as an exercise intervention. Exerc Sport Sci Rev. 2003; 31 (1) :3—7.

[iii] Rittweger J, Beller G, Felsenberg D. Acute physiological effects of exhaustive whole-body vibration exercise in man. Clin Physiol 2000; 20:134 —42.

[iv] 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

[v] 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.

[vi] Sanudo 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 Response2018 Jul-Sep; 16 (3): 1559325818797015

[vii] 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.

[viii] 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.

[ix] 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.

[x] 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.

[xi] Machado A, Garcia-Lopez D, Gonzalez-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.

[xii] 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.

[xiii] 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.

Posted on Medical And tagged Power Plate, Workout, Power Plante Benefits, Training.