What exactly is a vibration machine, and are there any potential downsides to using one? In this article, we’ll delve into these questions, examining both the advantages and potential drawbacks of these popular wellness and fitness devices.
Types of Movement
Vibration plates come in various types, each offering different movement patterns. Some machines move up-and-down (often referred to as linear or vertical plates), while others shift from side-to-side like a seesaw (sometimes called lateral pulse machines). There are also dual-motion or 3D machines that combine both types of movement, and some offer additional variations.
Opinions among studies and experts are divided on whether oscillating or pulsating movements are superior. To cover all bases, I opted for a machine capable of both types of movement but wanted the option to use them separately. This approach is based on the advice of some Whole Body Vibration (WBV) proponents, who suggest that combining both movements simultaneously might not be ideal for everyone—similar to having two songs playing at once, which can make neither enjoyable.
So far, I’ve experimented with all three movement types (oscillating, pulsating, and combined) and have felt positive results after each session.
Frequency Vs. Amplitude
Think of waves crashing on the shore: the frequency of the waves corresponds to the number of waves per minute, while the size of the waves represents the amplitude. For vibration plates, frequency refers to the number of vibrations per second, measured in Hertz, and amplitude indicates how much the vibration moves up-and-down or side-to-side in a seesaw motion.
These two factors—frequency and amplitude—are crucial in determining the effects of vibration therapy on the body. For instance, the lymphatic system responds to lower frequencies, while muscles tend to resonate at slightly higher frequencies. However, extremely high vibrations, such as those from industrial machinery or power tools, can have adverse effects.
Potential Drawbacks and How to Mitigate Them
Vibration machines might appear to be a modern gym fad, but they are grounded in scientific principles and have been used in exercise and physiotherapy for some time. Many physical therapists and healthcare professionals advocate for whole body vibration as a method for pain relief, addressing musculoskeletal issues, and improving movement.
However, improper use or certain health conditions can lead to drawbacks. Here, we’ll outline common side effects and provide tips for avoiding them. Remember, it’s always important to consult with your doctor before trying a whole body vibration device.
Common Side Effects and Prevention
- Vibration-Induced Discomfort: New users might experience discomfort during or after a workout due to the rapid contraction and relaxation of muscles. This muscle soreness is typically mild and normal, but it’s important to distinguish between discomfort and pain. Prevention Tips: Maintain proper form and consult a Doctor, Physical Therapist or Personal Trainer if pain persists.
- Dizziness or Nausea: Some users might feel dizzy or nauseous as their body adjusts to the vibrations, which stimulate the vestibular system responsible for balance. This can happen if one stays on the device over a prolonged period of time or using it too frequently. Time should be limited according to the manufacturers guidelines.
Prevention Tips: Start with short sessions and gradually increase the duration as you adapt. I recommend starting at 5 minutes in duration and not going longer than 15-20 minutes. - Joint Discomfort: Those with existing joint issues might experience discomfort. While vibration can enhance joint flexibility and overall comfort, exercises should be performed carefully.
Prevention Tips: Use a mirror to check joint alignment and seek guidance from a Personal Trainer or physiotherapist if discomfort continues. - Headache: Occasionally, users report headaches, possibly due to increased blood flow or muscle tension.
Prevention Tips: Stay well-hydrated and stretch your neck and shoulders after use.
Vibration Injuries: What to Know
Concerns about vibration injuries often stem from studies on industrial equipment, which can cause significant harm due to high-frequency vibrations and long-term exposure. In contrast, fitness vibration machines operate at much lower frequencies and are used for shorter periods. 15-20 minutes. It is not recommended to go longer than that especially if you are over 50 years of age and unfit or fall into any of the categories below.
Considerations for Specific Groups
Certain individuals should consult their healthcare provider before using a vibration machine. These include those with:
- Pregnancy
- History of stroke
- Heart disease
- Diabetes
- Blood clotting disorders
- Pacemaker
- Seizure disorders
- Ocular disorders
- Artificial joints
For most people, vibration training is safe and effective when used properly.
Benefits of Vibration Training
Research has demonstrated that vibration machines can benefit various health conditions and enhance fitness. Key findings include:
Enhanced Recovery:
- Stroke Recovery: A 2023 meta-analysis revealed that vibration therapy helps improve limb movement post-stroke.
- Pain Reduction: Studies show vibration therapy can significantly reduce pain, such as in patients with low back pain.
- Increased Range of Motion: Athletes using vibration training have shown improvements in flexibility and reduced stiffness.
Fitness and Health Advantages:
- Muscle Strength and Endurance: Vibration training enhances muscle activation, strength, and power.
- Balance and Mobility: Research indicates vibration training can restore strength and balance, particularly in older adults.
- Bone Health: Vibration has been shown to positively impact bone density, especially in older women with osteoporosis.
In summary, vibration machines offer various benefits for fitness and recovery, though it’s important to use them correctly to avoid potential side effects. Always consult a Fitness Professional like a personal trainer or physical therapist, if you have specific health concerns or conditions.
