Powerplate by Sadeek Rahman

whole body vibration helps reduce cellulite Research shows that exercising on a whole body vibration platform helps eliminate cellulite.

This research was conducted at the SANADERM Professional Clinic for Skin Disease and Allergology, Bad Mergentheim, Germany (May-November, 2004) By Dr. Horst Frank and Dr. Birgit Moos Research into the Effects of Vibration Training on Cellulite

Study conclusions: In six months, the whole body vibration group - which exercised on the “classic” Power Plate® machine - achieved a 25.7% reduction of cellulite on thighs and buttocks, exercising two to three times per week, in sessions of 8-13 minutes. The whole body vibration + cardio group achieved a 32.3% reduction of cellulite on thighs and buttocks, exercising two to three times per week in sessions of 8-13 minutes with whole body vibration, plus 24-48 minutes of cardio training.

this act of shriveling, dimpling and adherence of the skin to tissues underneath. Specific areas that concern many women are the buttocks, thighs, calves, ankles and upper arms. Healthy solutions for defeating cellulite have been elusive, but in this study the effectiveness of whole body vibration training in dealing with this problem is clearly shown. The German Sanaderm Clinic performed a six-month research project to investigate the effects of Acceleration Training™ on cellulite.

These research findings reveal a new and exciting solution for fat loss and collagen remodeling. Finally, cellulite loss can be healthy, efficient, time-saving and fun, allowing whole body

vibration users to maintain a youthful and lean, healthy look in

a relatively short time and in just a few sessions per week.

The dreaded “orange peel” or “cottage cheese” skin is a condition many women suffer from. The subcutaneous tissues are a web of connective tissue, where much of a woman’s body fat is stored. As the separate layers of tissue are connected to the skin by relatively inelastic fibers, the service of

-10 -15 -20 -25 -30

the skin can become dimpled and puckered when the fatty

percentage change

What is cellulite?

percentage change

-5

- 25,7% - 32,3%

-35

cells get enlarged. Contributing to the “mattress” effect is

Whole body vibration

fluid retention, the storage of environmental toxins, hormonal

Change in cellulite

Whole body vibration + cardio

factors, and lack of circulation. When circulation within this web of connective tissues becomes blocked, cellular waste stagnates, and these tissues harden as the skin loses its elasticity. The puckering or “mattress” effect is caused by

Fig. 1. -0,5 Change in cellulite levels (after six months) for two whole body0,0 vibration groups. Cellulite was measured by evaluating the deposits of subcutaneous dimpled fat.

The “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

tage change

-0,5 -1,0

- 0,7%

-0,5

0,0

45 1000

-0,5

-10

-1,5 -15

-2,0 -20

-2,5 -25

-3,0 -30

-3,5 -3,0

-35

- 25,7% - 3,1% - 3,4%- 32,3%

890% 810%

800 35

- 0,7%

percentage change percentage change

percentage change

-5

-1,0

Change in cellulite Circumference

775%

Power Plate®

Power Plate® + cardio

750%

30 600 25 20 400 15

11 hour

200% 200%

200 10

Training time

5 0 0

Whole body vibration Krachttraining Control Whole body vibration Whole body vibration + cardio

Whole body vibration Whole body vibration + cardio Whole body vibration Whole body vibration + cardio Control

-0,5

VO2max (ml/kg/min)

40 hour

Control

Fig. 2A Change in circumference of the buttocks of the whole body vibration group and the whole body vibration + cardio group. 0,0 Fig. 2B Training time of whole body vibration group and whole body vibration + cardio group 1000 890%

-0,5 800

- 0,7%

-1,0

percentage change

VO2max (ml/kg/min)

-1,5

600

Deep squat -2,0

Two groups were studied: -2,5

Fifty-five subjects were divided into two groups. The first -3,0 group only trained on a Power Plate® machine, two to

810% 775%

750%

Lunge

400 200% 200%

200

- 3,1%

Circumference three times per The -3,5week, for sessions of 8-13 minutes.

- 3,4%

second group also used whole body vibration, but supple-3,0

Whole body vibration

mented their 8-13 minute whole body vibration Whole body vibration Whole body vibration +workouts cardio Control

Krachttraining

Control

with 24-48 minutes of cardio training. Power Plate®

Power Plate® + cardio

Control

Baseline measurements and tests were completed at the

Thigh massage

Calf massage

beginning of the study, and repeated six months later. The data collected consisted of: 1. Skin condition (the measure of cellulite or evaluation of the deposits of dimpled fat under the skin). 2. Circumference of calf muscles, buttocks, and upper thigh. 3. Body composition: body fat percentage, lean mass percentage. How whole body vibration was used:

Fig. 3

Participants performed four exercises on the Power Plate® in a workout of 8-13 minutes (see fig. 3).

Conclusions: This study proves that easy, simple and efficient whole

The results showed a significant reduction in cellulite in

body vibration training can defeat cellulite; it can accele-

both groups, showing improvement on all variables.

rate and enhance collagen remodeling, improve circulation, increase lean tissue, help people to lose fat and reduce the size of buttocks, thighs and calves.

This proves that whole body vibration training is extremely effective and time efficient; the cardio group took four times longer to improve 32.3%, while the whole body vibration group improved 25.7% in an average of 10-minute sessions, two or three times a week, over six months.

www.PowerPlate.com

Regular massage on a Power Plate® machine can help improve circulation Research from Loma Linda University (USA) shows that massage exercises on a Power Plate® machine can help improve skin blood flow.

This is a summary of 2 studies conducted at the Loma Linda University in the USA published in the Medical Science Monitor, Vol. 13(2), pp: CR71-76, 20071 and Vol. 14(3), pp: CR112-116, 20082. Study 1 entitled “The effect of whole body vibration on lower extremity skin blood flow in normal subjects” by Everett B. Lohman, Jerrold Scott Petrofsky, Colleen Maloney-Hinds, Holly Betts-Schwab and Donna Thorpe. Study 2 entitled “The effect of 30 Hz vs. 50 Hz passive vibration and duration of vibration on skin blood flow in the arm” by Colleen Maloney-Hinds, Jerrold Scott Petrofsky and Grenith Zimmerman.

Study conclusions: The studies found that massage on a Power Plate® machine can significantly increase the circulation in arms and legs.

In the study of Maloney-Hinds et al. (2008) 18 subjects were randomly divided into a 30 Hz high or 50 Hz high vibration group. Both groups received 10 minutes massage on their arms using the Power Plate ® machine (see figure 4). Skin blood flow was measured every minute

The study of Lohman et al. (2007) involved 45 subjects who

from baseline (pre vibration) up until 15 minutes after

were randomly divided into 3 groups:

massage.

Group 1 performed static exercises, namely squat and 2 kinds of calf raises at 30 Hz high on the “classic” Power Plate ®

As illustrated in figure 3 there is a marked increase in skin

machine (see figure 1). Group 2 performed the same

blood flow after massage at both 30 and 50 Hz high with

exercises with the Power Plate machine turned off.

the greatest peak after 5 minutes of massage in both

Group 3 received 3 lots of 60 second calf massages at 30

groups.

Hz high on the Power Plate machine (see figure 4).

Although there is no significant difference between both

Skin blood flow was measured before, immediately after and

groups, the blood flow increased more rapidly and reached

10 minutes after the exercise.

a higher level amongst participants in the 50 Hz high group.

As illustrated in figure 2 an increase in skin blood flow was

Another difference between both groups is the blood flow

recorded both immediately and 10 minutes after massage

during the recovery period, which remained higher amongst

on the Power Plate® machine amongst the participants in

the 50 Hz high group as illustrated in figure 3.

group 3. However no change in skin blood flow was recorded amongst

Squat

Calf

the participants in the other 2 groups at either of those times. An explanation for not finding an increase in circulation in the exercise groups could be due to several reasons, namely that the blood flow requirements of the active muscles was greater than the increased blood supply, or that the fact that the blood flow was directed away from the skin and directed towards areas where it is needed, such as muscles. This study shows that short spurts of massage on a Power Plate® machine significantly increases skin blood flow on the lower extremities e.g. the calves.

The “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

Fig. 1

Fig. 2

Group 1 - Power Plate® exercises Group 2 - Ground exercises

50 Hz

Fig. 3

baseline level

1200 mean changes in sbF as a PeRcentage oF baseline value

Group 3 - Power Plate® massages 300

1000

250

200

150

100

800

600

400

200

0 0

Pre

Post

10-min post

Baseline

blooD Flow

30 Hz

1 2

Vibration

9 10 1

3 4

8 9 10 11 12 13 14 15

Recovery

Fig. 2 Changes in skin blood flow between groups over time. Fig. 3 This figure illustrates the mean changes in skin blood flow as a percent of baseline skin blood flow, with standard deviations during baseline, 10 minutes of vibration and 15 minutes of recovery for both 30 Hz and 50 Hz vibration (baseline level).

This study concludes that five minutes of massage

Better circulation is also crucial for healing injured muscles,

on a Power Plate machine at either 30 Hz or 50 Hz

improving oxygen supply and helping to get rid of waste

significantly increases the skin blood flow and thus

products, like lactic acid, from the muscles.

circulation in the arms. Performing massage on the 50 Hz setting on a Power Plate® machine has additional benefits

So, by increasing circulation, massage on a Power Plate®

by increasing the blood flow more rapidly and retaining

machine can:

the level during the recovery period, making the effects

• help to improve skin tone

longer lasting.

• reduce the appearance of cellulite • encourage muscle recovery after injury • help speed recovery after exercise Calf massage

Arm massage

• offer an effective pre-workout warm-up How long does the massage need to be? Only a short massage is needed to get results. After three minutes of massage on a Power Plate® machine, there’s an increase in skin blood flow which lasts until at least 10 minutes after treatment. The greatest increase in blood flow actually happens during the first five minutes of massage.

Fig. 4

What setting should the Power Plate® machine be on? Carrying out massage on a Power Plate ® machine on settings of both 30 Hz and 50 Hz high can increase blood Clinical applications:

flow to the skin and thus improve circulation.

Circulation (blood flow) is essential to the human body.

However massage carried out on a 50 Hz high setting

Increasing the blood flow to the skin and the tissue

increases the blood flow more rapidly and keeps the level

beneath it can improve the condition of the skin and firm

higher du-ring the recovery period than that carried out on

up skin tone thus helping to reduce the appearance of

a 30 Hz high setting.

cellulite.

Many people lead inactive lifestyles these days, travelling regularly by car and spending their working days seated at a computer workstation. This can result in decreased circulation and related complaints or even disorders. By providing short massage intervention with the Power Plate® machine local circulation can be improved, reducing the risk of dysfunction and pain, and improving skin quality and tone.

www.PowerPlate.com

Whole body vibration enhances recovery after ACL reconstruction Research evidence suggests that using the whole body vibration expedites and improves recovery of anterior cruciate ligament (ACL) rupture and subsequent arthroscopic reconstructive surgery.

This is a summary of a study published in the German Magazine for Sportsmedicine - “Deutsche Zeitschrift für Sportmedizin”, Vol. 56, No. 7/8 (special abstract issue), p. 228. By J.D. Bastian, W. Franz, Lutrina Klinik, Department of Knee Surgery, Kaiserslautern, Germany Empirical study of the effects of whole body vibration training after arthroscopic reconstruction of the ACL.

Conclusions:

Method:

1. The whole body vibration group experienced no

16 subjects were divided among two groups. Any contra-

muscle atrophy or weakness after surgery, while

indications to vibration training were considered. The whole

the control group suffered femoral muscular atro-

body vibration group used the Power Plate® machine com-

phy, weakness, and decreased coordination.

bined with conventional physiotherapy; The control group

2. Twelve weeks after surgery, the whole body vibration group was more satisfied with the results of

used conventional physiotherapy only, 2-3 times per week, including performing squats and lunges.

the surgery; participants were stronger and felt better.

The whole body vibration group performed a 10-minute

3. The whole body vibration group reported less pain than the control group.

whole body vibration program two times per week for ten weeks, beginning the third week after surgery, in addition

4. Research evidence suggests that whole body

to performing conventional physiotherapy. They used the

vibration training - executed on the “classic”

Power Plate® machine to warm up with massage exercises

Power Plate machine - is a significant resource

for the quadriceps and hamstrings, they then performed

for patients wishing to enhance recovery and re-

squats and lunges, followed by hamstring stretches.

gain strength in order to return to daily activities of work and sport.

Quadriceps Massage

Squat

Lunge

Hamstring Stretch

Weakness and atrophy in the muscles of the quadriceps group is a common challenge for patients recovering from reconstruction of the anterior cruciate ligament. The aim of this study was to examine the effects of whole body vibra-

Measurements of leg circumference (10 cm and 20

tion training on the healing process. This study sought to

cm above the knee, 15 cm below the knee) were

build upon previously published research outcomes and in-

taken before surgery, and again after surgery at six and

vestigate the hypothesis that whole body vibration training

12 weeks (see fig. 2). The objective findings of muscle

leads to increased co-activation of the extensor and flexor

measurements were supplemented by subjective data

muscles of the lower extremities, causing positive effects

evaluating pain perception and wellbeing using a question-

on joint stabilization, strength and circulation.

naire.

The “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

44,9

41,8

40 35

54,8

55,8

55,4

55,3

56,5

50,5 50 45

Pre-op Physio only

6 weeks post-op

Physio only

Whole body vibration and physio

6 weeks post-op

40,3

39,0

40,5

37,6

35 30

12 weeks post-op

Pre-op Physio only

Whole body vibration and physio

39,9

Pre-op

12 weeks post-op

38,9

6 weeks post-op

12 weeks post-op

Whole body vibration and physio

Fig. 1: Circumference

The whole body vibration group maintained size and

PAIN REDUCTION

strength of leg musculature while the control group suf6

fered atrophy and loss of strength. (see fig. 1). Circumference Fig. 1 demonstrates maintenance of muscular size and strength for the whole body vibration group. The control group participants experienced average muscle atrophy in the quadriceps group, and were not able to regain

5,1

PAIN REDUCTION (mean)

45,9

CIRCUMFERENCE: GASTROCNEMIUS 15 CM BELOW KNEE

47,3

46,3

CHANGE IN SIZE (cm)

CIRCUMFERENCE: QUADRICEPS 20 CM ABOVE KNEE

CHANGE IN SIZE (cm)

CIRCUMFERENCE: QUADRICEPS 10 CM ABOVE KNEE

1,1

0,4

and no strength loss.

Pain

Sitting

Physio only

Fig. 2: Measurements of the leg circumference

Moving

Walking down stairs

Whole body vibration and physio

WELL-BEING

1 - 10 cm above the knee 2 - 20 cm above the knee 3 - 15 cm below the knee

IMPROVEMENT (mean)

1,2

0,8

The whole body vibration group experienced no atrophy

3,2

3,1 3

strength in all muscle groups 12 weeks after surgery.

4,6

Questionnaire

4,5

1,6

Several questions were asked before and after the surgery and the rehabilitation program about pain reduction

and improvement of general well-being (see fig. 3). The answers clearly indicated that the whole body vibration group experienced less pain and improved at a faster rate than the control group.

Physio only

Whole body vibration and physio

Fig. 3: Questionnaire Effect on pain reduction (top) and well-being (bottom).

Recovery from a rupture of the ACL generally leads to atrophy of the thigh and calf muscles as well as dysfunction of the knee in terms of coordination, mobility and stability. Whole body vibration training leads to an increase in muscle girth, retention of strength, recovery of coordination, mobility and flexibility. This evidence suggests that whole body vibration therapy, performed on the Power PlateÂŽ machine, following surgery aids in stabilizing joints and preventing further trauma. It provides a significant resource for patients wishing to recover quickly from ACL or joint surgery in order to return quickly to life activities, work and sport. www.PowerPlate.com

Whole body vibration training builds bone Research shows that whole body vibration training may be the answer to osteoporosis: it increases bone mineral density, improves muscles strength and power, and encourages fat loss in postmenopausal women.

This is a summary of a study published in the Journal of Bone and Mineral Research (Vol. 19 (3), 2004) By Sabine Verschueren, Machteld Roelants, Christophe Delecluse, Stephan Swinnen, Dirk Vanderschueren & Steven Boonen, Katholieke Universiteit Leuven, Belgium. Effect of 6-Month Whole Body Vibration Training on Hip Density, Muscle Strength and Postural Control in Postmenopausal Women: A Randomized Controlled Pilot Study

1. The whole body vibration group trained 3 times per

Study conclusions: Whole body vibration training - performed on a

week on a Power Plate® machine, for no more than

“classic” Power Plate machine - leads to a significant

30 minutes per session. They performed static and dy-

increase in hip area bone density (1.5%), as well as

namic exercises for the upper leg and hip area, such

an increase in muscle strength and postural control in

as squats (one of the movements that allows you to sit

down in a chair) and lunges (fig. 3).

postmenopausal women.

2. The conventional weight training group trained 3 times

per week, for about one hour per session, including a

These research findings present an exciting solution for an

separate warm-up and cool-down.

ever-worsening problem in our aging population: osteoporosis, loss of postural control and balance, bone fractures from

3. The control group did no train at all.

falls often resulting in difficult and incomplete recovery. As the average age of the western world’s population increases, we are faced with an increasing epidemic of oste-

1,0

oporosis. Each year millions of people suffer from fractures due to early bone loss. One in three women and one in

0,8

eight men will suffer from osteoporosis this year. In the

0,6

U.S., 2.8 million people (80% of whom are women) suf-

0,4

1.8 million aren’t even aware that they are suffering from

0,2

reduced bone mineral density (BMD). Initial studies on whole body vibration training showed increases in strength in test subjects. Whole body vibration was shown to cause the body’s muscles to contract subconsciously at 30 to 50 times per second, which can bring about a powerful training effect even while simply standing on the plate. Three groups were studied: The 90 participants - postmenopausal women ranging in age from 58 to 70 – were divided into three research groups.

The “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

perCentage Change

fer from bone loss; 1 million have been diagnosed, while

+ 0,93% Bone mineral density

0,0 -0,2 -0,4 -0,6

- 0,51% - 0,62%

-0,8 Whole body vibration

Conventional

Control

Fig. 1. Change in bone mineral density in the hip after 24 weeks of whole body vibration training compared to conventional strength training and an untrained control group.

B + 16%

15 + 10% PERCENTAGE CHANGE

Dynamic muscles strength in the knee extensors

10 5

+ 2%

+ 16% + 15%

15 PERCENTAGE CHANGE

10 5 0 - 2%

-5

-5 Whole body vibration

Conventional

Isometric muscles strength in the knee extensors

Whole body vibration

Control

Conventional

Control

Fig. 2. Change in dynamic (fig. 2a) and isometric (fig. 2b) strength in upper leg muscles for the whole body vibration group, the conventional training group, and the control group.

Deep squat

Lunge

The results: The whole body vibration group got positive results: strength increased as much as 16% in upper leg muscles, while bone density at the hip increased by 1.5%. In addition, the whole body vibration group showed an improvement in postural control and balance, increased muscle strength and lean mass while losing body fat and fat mass. The conventionally trained subjects were able to slow the rate of bone loss, which is consistent with previous published studies on weight training and bone

Fig. 3.

loss. The control group subjects continued to lose bone mineral density at the average rate.

The weight training group performed conventional weight training exercises for a total of one hour per session, inclu-

How the Power Plate machine was used: ®

ding a separate warm-up and cool-down.

The whole body vibration group performed workouts of 30 minutes or less, including static and dynamic exer-

Conclusion:

cises for the upper leg and hip area.

Whole body vibration training :

The whole body vibration training variables started at a

•

increases bone mineral density

low level, which was gradually intensified by:

•

is a viable solution to reverse bone loss and to eliminate

* increasing duration (exercise time) * increasing the number of exercises performed

osteoporosis •

* shortening the rest periods between exercises

is an accessible training tool to help many populations prevent falls and fractures

* increasing frequency from 35Hz to 40Hz

•

increases strength

* increasing amplitude from low to high

•

improves balance and equilibrium

•

improves posture

•

stimulates fat loss

•

improves health

The whole body vibration’s low-strain, comfortable, safe, short-duration protocols may allow all populations to achieve strength and power training effects by just standing on the vibrating plate. In less than 30 minutes, three times per week, users can achieve more strength, fat loss, better balance and reflexes, improved bone density and, ultimately, greater health.

www.PowerPlate.com

Whole body vibration proves effective for the elderly Whole body vibration training increases knee-extension strength and speed of movement in older women.

This is a summary of a study published in the international scientific Journal of the American Geriatrics Society (June 2004) By Machteld Roelants, Sabine Verschueren & Christophe Delecluse, Katholieke Universiteit Leuven, Belgium Whole body vibration training increases knee-extension strength and speed of movement in older women.

The hypothesis of this study was the potential of whole body vibration, performed on the Power Plate® machine, in a therapeutic context, where it may enhance muscular performance in patients and older adults for whom standard exercise programs are not an option. Maintaining muscle

older adults are muscle weakness and the inability of lower extremity muscles to produce rapid force. Older adults lose muscle mass with an age-related decrease in physical activity. Therefore, the prevention of age-related strength loss and muscle atrophy is a public health issue.

Muscle strength

PERCENTAGE CHANGE AFTER 24 WEEKS

Results: 1. The first long-term study on the effects of whole body vibration training - performed on the “classic” Power Plate® machine - in older women clearly demonstrates that strength and speed of movement increases after 24 weeks of whole body vibration. 2. Whole body vibration training proves to be a safe, suitable, and efficient strength-training method for the aging population. The findings of this study show that whole body vibration training has great potential for application in geriatric and therapeutic settings as a safe, low-impact strength training method. The low exertion and safety of loading elderly subjects may indicate whole body vibration for weakened populations, as well as for people who are not attracted to, or physically able to perform conventional resistance training.

+18,4% +16,1%

+15,0%

+13,9%

mass, functional strength and cardiovascular performance is a challenge for the elderly due to the risk of potential

Whole body vibration training

Isometric

without excessive overload.

Dynamic

vides a safe and easy opportunity to train these systems

Isometric

adapt to high levels of loading. Whole body vibration pro-

0 Dynamic

overload and the diminished ability of the aging body to

Resistance training

Muscle strength and peak muscle power have a great influence on the function of older adults in activities of daily life such as walking, climbing stairs, and rising from a chair. Common risk factors leading to falls and hip fractures in

The “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

Fig. 1. Change in muscle strength of the legs after 24 weeks in the whole body vibration group and conventional resistance training group.

Counter movement jump

Speed of movement

20 + 19,4%

+ 12,9%

5 0

PERCENTAGE CHANGE AFTER 24 WEEKS

+ 7,4%

5 0,0%

0 -5

Whole body vibration

Conventional

Fig. 2 + 3. Change in performing the counter movement jump (fig. 2). The speed of movement increased only for the group that trained using whole body vibration (fig. 3).

The research included 89 postmenopausal women between the ages of 58 and 74. Participants were ran-

Whole body vibration exercises performed: Squat

Deep squat

Wide squat

Lunge

domly assigned to three groups: the whole body vibration group trained three times per week on a Power Plate® machine; they performed a progressive program of static and dynamic knee extensor exercises such as squats and lunges. The conventional training group also trained three times per week; they performed dynamic leg press and leg extension exercises on conventional fitness equipment, increasing intensity from low to high resistance. The control group did not participate in any training for the entire duration of the study, which was 24 weeks. The results prove that both whole body vibration and conventional training increases muscle strength of the legs (fig. 1). Both groups also showed an improvement in performing the counter movement jump (fig. 2). The speed of movement increased only for the group that trained on the Power Plate® machine (fig. 3).

Exercise variables Training volume and training intensity of the whole body vibration training program:

The counter movement jump is an accurate method for measuring the stretch shortening of the muscles, a system used in daily life in acitivities such as rising from a chair, climbing a stair or maintaining balance. Speed of movement is a very important measure of reaction and balance, and plays a part in reducing the risk of falling.

start

week 12

end

Duration (minutes)

Number of different

exercises Longest duration of vibration without rest (sec) Rest between exercises

Amplitude (low/high)

low

high

Frequency (Hz)

Whole body vibration training minimizes the need for conscious exertion and stress on the musculoskeletal, respiratory, and cardiovascular systems. Most subjects enjoyed the whole body vibration sessions, did not consider the workouts to be difficult and reported only a moderate degree of muscle fatigue at the end of the session. www.PowerPlate.com

The effects of Power plate® training on fall prevention in the elderly Power Plate® Training results in reduced fall frequency and improvement of the response to surface rotations.

This is a summary of a study published in ‘Gait & Posture’ no. 26, pp. 309–316, 2007. By An Bogaerts, Sabine Verschueren, Christophe Delecluse, Albrecht L. Claessens, Steven Boonen. Katholieke Universiteit Leuven, Belgium. Effects of whole body vibration training on postural control in older individuals: A 1 year randomized controlled trial.

Study conclusions: The present study, performed on a Power Plate® Next Generation (2004), shows that 1 year Power Plate® training in elderly persons resulted in reduced fall frequency and improvement of the response to surface rotations. The aim of the study was to assess the effect of Power Plate® training on postural control and the prevention of falls in the elderly. The Power Plate® generates vibrations that activate sensory receptors in the body, in turn provoking reflexive muscle contractions in leg and trunk muscles (tonic vibration reflex). As both sensory and motor pathways are strongly stimulated during PowerPlate® training, it is hypothesised that 12 months of training might result in improved postural control.

Deep squat

Lunge

Fig. 1. Exercises from the Power-Plate training program - squat (left) and lunge (right). Initially, balance was trained indirectly by exercising on one leg, after 3 months by exercising as often as possible without using the handrail and after 6 months additionally the eyes were closed.

cises and lasted for approximately 1,5 hours. A total of 220 healthy older individuals between 60 and

The control group did not participate in any training during

80 years of age participated in this study. The Power Plate

this period and were requested not to change their lifestyle.

group performed static and dynamic exercises (see fig 1)

Postural control was evaluated before, after 6, and after

on the Power Plate® for a period of 47 weeks, 3 times a

12 months. Using different test with moving platforms, dis-

week. Training load increased gradually according to the

turbed vision and a moving visual surrounding.

overload principle. The duration of one Power Plate® training sessions was maximum 40 min, including warming up

Results:

and cooling down. The fitness group program consisted

This is the first randomized controlled study investigating

of cardiovascular, resistance, balance and flexibility excer-

% NON FALLERS IN THE MOST DIFFICULT CONDITION

SWAY ENERGY SCORE TABLE

pre

6 months

6 months 65

12 months

SWAY ENERGY S CORE

% WITHOUT A FALL

Power Plate®

Fitness

Power Plate®

Control

Fig. 2. Percentage of subjects without a fall in the most challenging condition of the sensory test. In this condition the support surface and visual surround moved in phase with the subject’s sway resulting in inaccurate information delivered to eyes, feet and joints.

* significant effect between pre and 6 months test

Fitness

Control

Fig. 3. Sway Energy Scores (SES) in the toes down condition for the Power Plate®, Fitness and Control Group at pre, 6 months and 12 months test.

** significant effect between pre and 12 months test

control. The results suggest that Power Plate® training

Discussion and conclusions:

may contribute to improvements in some aspects of pos-

After one year of Power Plate® training fall frequency re-

tural control in community dwelling individuals over 60

duced on a moving platform in the most challenging condi-

years of age.

tion. Also the response to surface rotations was improved.

Some of the test didn’t show results or only in the most

The positive effects of Power Plate® training on muscle

challenging condition (see fig. 2). It is possible that some

strength seen in previous studies, its short training time and

test were not challenging enough for healthy older per-

the encouraging trends seen in the present study, support

sons to detect effects of training on postural sway with

the usage of the Power Plate® by older individuals to stay

the healthy volunteers without any balance problems

fit, healthy and prevent falls.

participated in this study. The response to rotations improves in the toes up and

This suggests that Power Plate® training – which reduces

toes down condition. In the toes up condition the sway

falls and because of that risk of injuries, broken bones or

energy scores (SES) were not different between the

other physical problems - result in better anticipatory pos-

three groups although they were significant different in

tural control.

the toes down condition, with a significant improvement in the Power Plate® group between pre and 6 month test and pre and 12 month test. The SES of the fitness and control group showed no significant changes over time (see fig. 3).

As the present study shows that Power Plate® training in elderly women resulted in an improved (anticipatory) postural control, and previous studies have shown a strength and power increase, Power Plate® training seems to be a useful tool in fall prevention training for the elderly population.

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Power Plate® increases strength and muscle mass in Older men One year of Acceleration Training™ showed a significant increase in muscle mass, isometric and explosive strength in older men.

This is a summary of a study published in: Journal of Gerontology: Medical Sciences 2007, Vol. 62A, No. 6, 630–635. By An Bogaerts, Christophe Delecluse, Albreacht L. Claessens, Walter Coudyzer, Steven Boonen en Sabine M. P. Verschueren. Impact of whole body vibration training versus fitness training on muscle strength and muscle mass in older men; a 1-year randomized controlled trial.

Study conclusions: Power Plate® training, performed on a Power Plate® Next Generation (2004), is at least as effective as a conventional fitness program in order to enhance isometric and explosive knee extension strength, as well as to increase muscle mass of the upper leg in community-dwelling older man. These findings suggest that Power Plate® training has the potential to prevent or even reverse the age-related loss of skeletal muscle mass, referred to as sarcopenia.

a Power Plate® group, a fitness group and a control group.

The number of elderly people in Western populations is

Wide squat

Both the Power Plate® and fitness group trained three times a week for one year. The Power Plate® group exercised for a maximum of 40 minutes (see fig 1), whereas the fitness group trained for about 90 minutes, performing cardiovascular, resistance, balance and flexibility exercises. The control group was advised not to change their lifestyle or physical activity during the project. Results: Deep squat

increasing every year. Because of the fact that the population is aging, more people will be confronted with agerelated conditions. Maintaining the best possible health and fitness level is very important in order to prevent or cope with any of these conditions. And there are many ways in which people can contribute to sustain that level - for example, a healthy diet, or staying in shape by adopting an active lifestyle.

Calves

Lunge

Aging is associated with a decline in muscle mass and muscle strength, also known as sarcopenia. This condition is directly linked to decreased mobility, loss of independence, increased fall risk and a diminished quality of life and may contribute to many other age-related disorders. At this time, an estimated 30% of the population over 60 suffers from sarcopenia, but this number is expected to grow exponentially. In this study, 97 participants were divided into three groups:

Fig. 2. Examples of Power Plate Exercises

Week

Duration

Frequency

set (sec)

(Hz)

Amplitude

Rest (sec)

Modalities

Number

1-4

Low

Static

5-9

High

Static & Dynamic

10 - 14

High

Dynamic

15 - 19

High

8s principle

20 - 24

High

8s principle

Midtest

30 -35

Low

Static & Dynamic

25 - 29

30 - 45

High

Dynamic

30 - 34

45 - 60

High

Dynamic

35 - 39

High

8s principle

40 - 44

High

8s principle & Dynamic

Posttest

35 - 40

High

8s principle & Dynamic

of sets

Fig. 2. Overview of the Power Plate® program

This study shows that using Power Plate® equipment can

Total training time (min.)

be beneficial to fight age-related problems such as sarco90

Power Plate® Group Fitness Group

penia. It is thought that this loss of muscle mass, strength and function may contribute to several other disorders, such as osteoporosis, type 2 diabetes, insulin resistance and arthritis. Previous research has shown Acceleration

Training™ to have a positive effect on osteoporosis, balance and postural control. It is an effective tool in helping to prevent some of the negative effects of aging, and may assist the growing number of elderly in maintaining their

Fig. 1. Total training time

health and independence. Muscle mass and Strength

Participants of both training groups showed an increase 17,5%

creased as well. There was no significant difference in

15%

results between these groups, whereas the parameters

12,5%

for the control group showed that their situation had not

10%

changed at all. The conclusion the researchers reached was that Power Plate® training is at least equivalent to regular fitness

PERCENTAGE CHANGE

in isometric and explosive strength. Muscle mass in-

3,8%* 3,4%*

1,8%

2,5% 0%

- 2,5%

both kinds of training, however, training time of the Pow-

- 5%

tional fitness group. Participants considered the training

10,9%* 9,8%*

9,8%*

7,5%

training. The participants achieved the same results with er Plate® group was less than half that of the conven-

13,1%*

-0,7%

-0,6%

Isometric strength

CMJ

Muscle mass

Sig. difference

Power Plate® Group

Fitness Group

Conventional Group

more pleasant and showed greater compliance. Fig. 4. Both Power Plate® and fitness group shows a significant increase in muscle mass and strength.

This study once again shows that Power Plate® Acceleration Training™ is a very effective training method. It enables elderly subjects to gain muscle mass and strength in less than half the time conventional fitness training would take. www.PowerPlate.com

Power Plate® TRAINING useful after Anterior Cruciate Ligament reconstruction Power Plate® training improves proprioception and balance more than conventional training in athletes who have undergone ACL reconstruction.

This is a summary of a study published in the British Journal of Sports and Medicine, online 8 Jan. 2008. By Azar Moezy, Gholamreza Olyaei, Mohammadreza Hadian, Mohammad Razi and Soghrat Faghihzadeh - Tehran University of Medical Sciences, Iran. A comparative study of whole body vibration training and conventional training on knee pro-prioception and postural stability after anterior cruciate ligament reconstruction

Proprioception is the conscious perception of limb position in space. There are many proprioceptors (sensory nerve receptors) located in the anterior cruciate ligament (ACL). ACL injuries reduce proprioceptive ability and postural stability. The aim of this study was to compare the effects of a Power Plate® training program and that of conventional therapy treatments on knee proprioception and postural stability in ACL reconstructed subjects.

Accleration Training™ exercises (see fig. 2+3), the conventional therapy group performed conventional strength exercises (hip abductors, adductors, flexors, extensors, leg press, leg curl and squat). Both groups performed a progressive schedule.

50% PERCENTAGE CHANGE IN 12 TRAINING SESSIONS

Study conclusions: The improvement of postural stability in the Power Plate® training group, performed on a Power Plate® Next Generation (2004), was significantly greater than that of the conventional training group. There was a significant improvement in all knee reposition tests of the Power Plate® training group in both knees, except in one condition. The issue most patients have trouble with after ACL reconstruction is the decreased anterior-posterior stability. The Power Plate® group showed a great improvement in anterior-posterior stability, causing the researchers to conclude that Power Plate® training may be a very useful tool to expedite rehabilitation after ACL reconstruction.

45,9%

45% 40% 35%

31,2%

30% 25% 20% 15% 10% 5% 0%

Eyes open

A total of 20 male athletes who underwent ACL reconstruction surgery participated in this study. The participants were randomly allocated to a Power Plate® group (10 subjects) or a conventional therapy group (10 subjects). Both groups participated in 12 training sessions within one month (3 times a week). The Power Plate® group performed

2,9%

2,1%

Eyes closed

Conventional Therapy Group Power Plate® Group

Fig. 1. Improvement of anterior-posterior stability index in Power Plate® and Conventional Therapy group with eyes open or closed.

Session

Duration

Frequency

set (sec)

(Hz)

Amplitude

Rest (sec)

Low

6 7

Modalities

Duration (min.

Number

without rest)

of sets

Static

5.5

Low

Static & Dynamic

6.5

Low

Static & Dynamic

Low

Static & Dynamic

Low

Static & Dynamic

High

Static & Dynamic

13.5

High

Static & Dynamic

High

Static & Dynamic

High

Static & Dynamic

High

Static & Dynamic

High

Static & Dynamic

Fig. 2. Overview of the Power Plate® program

Results:

Squat

Calves

Wide squat

Lunge

Both groups were tested pre and post intervention. The subjects performed postural stability tests (with eyes open and closed) and a knee joint reposition test. These are standard tests, used to measure postural control and balance. The improvements found were significantly greater in the Power Plate® group than in the conventional therapy group. Most patients suffer from anterior-posterior instability after ACL reconstruction. The Power Plate® group shows a 22 times greater improvement in this anterior-posterior stability than the conventional group (fig. 1). This means that Power Plate® training may be a valuable contribution to the rehabilitation of the anterior-posterior stability, which is very important for the recovery of the patient. Social relevants With Power Plate® training, better results are obtained in a much shorter time (24 min. vs ±60 min.) which greatly enhances compliance and ensures subjects enjoy the sessions more.

Fig. 3. The Power Plate® group performed the following exercises plus the deep squat. For progression, subjects were eventually asked to perform the exercises on one leg.

This study shows that Power Plate® training resulted in a greater improvement of joint stability and balance than conventional strength training. Power Plate® training also has the advantage of shorter training time. It should therefore be considered a useful addition to rehabilitation interventions after ACL reconstruction.

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Whole body vibration training IMPROVES SPRINT PERFORMANCE Effects of whole body vibration training on sprint running kinematics and explosive strength performance.

This is a summary of a study published in the international scientific journal “Journal of Sports Science and Medicine” (2007) 6, 44 – 49. By Giorgos Paradisis and Elias Zacharogiannis. Track and Field Unit, Department of Sport and Exercise science, University of Athens, Greece

Study Conclusions: 1. Performance on the 10 m, 20 m, 40 m, 50 m and 60 m sprint improved significantly after 6 weeks of whole body vibration training, with an overall improvement of 2.7%. 2. Step length and running speed improved by 5.1% and 3.6% respectively. 3. Countermovement jump height increased by 3.3%, and explosive strength endurance improved by 7.8% overall. The whole body vibration training period of 6 weeks - performed on the “classic” Power Plate® machine - produced significant changes in sprint running kinematics and explosive strength performance.

Squat

Wide squat

Fig. 1.

reflex’. This reflex plays a part in making movements more efficient. Additionally, there are indications that the recruitment thresholds of motor units of muscles during vibration are lower, compared to voluntary contractions. This means your

Introduction

muscles will contract with a smaller stimulus, resulting in

Sprint performance is determined by the ability to attain

faster reactions. As whole body vibration training is also

maximum running speed as fast as possible, achieving the

reported to improve fast twitch recruitment, it was hypoth-

highest running speed and by maintaining this speed for

esized that whole body vibration training would result in a

the required time or distance. By improving specific kine-

significant increase in sprint running kinematics and ex-

matics such as step length, step rate and running speed,

plosive strength/jumping performance in non-experienced

as well as increasing explosive strength, sprint performance

athletes.

can be improved. These kinematics can be trained by improving optimal motor neuron excitability and fast twitch

Method

fiber recruitment.

Twenty-four volunteers were randomized into two groups. One group performed a 6-week training program on the

Previous studies suggest that whole body vibration training

Power Plate® machine; the control group did not participate

causes length changes in the muscle which stimulates recep-

in any training. The training group performed a warming up

tors, most likely muscle spindles, eliciting the ‘tonic vibration

followed by a session on the Power Plate® machine for 16

The “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

PERCENTAGE CHANGE IN 6 WEEKS

12% 10% 8%

7,8% 5,6%

3,6%

3,3%

2,7%

2% 0% - 2%

CMJ

- 4%

Running Speed Time

Explosive strength endurance

Step Length

-3,9% Step Rate

Fig. 2 A whole body vibration training period of 6 weeks produced significant positive changes in kinematical characteristics of sprint running. The results of the present study indicate that the gain of the step length was greater than the decrease of step rate (5.6% vs. - 3.9 %), so the net effect was an improvement of running speed, resulting in enhanced sprint performance.

to 36 minutes, three times per week. They performed 4

lose the gain from a greater step length. The results of

static exercises (squat, wide squat, one-legged squat for

the present study indicate that the gain of step length

both legs, see fig. 1). For the first weeks, all of the ex-

was greater than the decrease of step rate (5.6% vs. -

ercises were performed at 30 Hz low and an acceleration

3.9 %), so the net effect was an improvement of running

of 2.28 g. During the course of their training, the program

velocity (see fig. 2).

was intensified according to the overload principle: The whole body vibration training period of 6 weeks produced significant positive changes in kinematical characWeek Exercises

Time (sec)

Repetitions

Rest Sets between exercises (min)

Rest between sets (min)

teristics of sprint running and explosive strength characteristics in non experienced sprinters, most likely due to the improved muscle contractions it provokes. The whole body

1-3

vibration group showed improvement in all of the param-

4-6

eters that were tested: running time, running speed, step length, step rate and counter movement jump. The explosive strength endurance improved by 7.8 % (see fig. 2).

Results and conclusion

Sprint performance was enhanced, with a net effect of im-

It can be argued that increasing step length could pro-

provement of running velocity and decreased time interval

duce more velocity. However, if step length increases

over 60 meters. Jump height and explosive strength en-

and muscle force remains the same, step rate should de-

durance also improved in the group that used the Power

crease. Accordingly producing a slower step rate should

PlateÂŽ machine.

Overall, the conclusion of the researchers is that whole body vibration stimulates the sensory receptors and the afferent pathways, leading to a more efficient use of the stretch reflex. It allows for specific training of the fast-twitch fibers, contributing significantly to high-speed movements. In everyday life, improving these qualities will allow people to increase efficiency of movement and to prevent injuries.

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Strength Gains and Higher Jumps with Whole body vibration Research shows whole body vibration results in strength gains and improved vertical jump height in 12 weeks.

This is a summary of a study published in Medicine & Science in Sports & Exercise, Vol. 35, No. 6, pp. 1033-1041, © 2003, the Official Journal of the American College of Sports Medicine. By Christophe Delecluse, Machteld Roelants & Sabine Verschueren, Katholieke Universiteit Leuven, Belgium. Strength Increase after Whole Body Vibration Training Compared with Resistance Training

These research findings reveal exceptionally positive outcomes for many populations who wish to enhance their strength for all activities in daily life. Benefits of whole body vibration training are not exclusive to healthy, untrained sub-

machine. They performed standing knee extensor exercises at a frequency of 35-40 Hz, such as lunges and squats (see fig. 3). 2. The placebo group also used a Power Plate® machine, which was adapted so that it did not generate vertical sinusoidal vibration. They felt a vibration, but it was too subtle to elicit a training effect. They performed the 20 Change in strength of upper leg muscles after 12 weeks

+16,6%

PERCENTAGE CHANGE

Study conclusions: 1. Whole body vibration - performed on the “classic” Power Plate® machine - increases strength at least as effectively as conventional resistance training. 2. The whole body vibration’s strength increases are not due to the placebo effect. 3. Whole body vibration enhances the body’s sensory awareness and function, force production and vertical jump height. 4. Previous studies with untrained subjects proved that whole body vibration workouts had no adverse side effects. In general, workouts were considered enjoyable and not exhausting. 5. The positive results suggest the indication of whole body vibration training for therapeutic uses in populations who are not attracted to or physically able to perform conventional strength training. This may provide safe, proactive, effective interventions to enhance wellness in many environments.

+14,4%

+9,0% +7,0%

jects, like those studied here. Benefits can be seen by anyone who wants to become or remain strong and perform better in life. Many populations, including the elderly, post-injury and

Sixty-seven untrained subjects were divided into four groups, and exercised three times per week for 12 weeks. 1. The whole body vibration group used the Power Plate®

Resistance training

Isometrictt

Four groups were studied:

Dynamic

whole body vibration training.

Isometric

benefit from the simple, effective exercises performed in

0 Dynamic

rehabilitation patients and high-performance athletes will

Whole body vibration training

Fig. 1. Change in strength of upper leg muscles (M. rectus femoris) after 12 weeks in both groups.

The “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

Change in vertical jump force after 12 week training +7.6%

Whole body vibration group

Conventional group

Placebo group

Control group

Before training After training

Fig. 2. Change in vertical jump force after 12 weeks training for the four experimental groups.

Lunge

Squat

same exercises as the whole body vibration group. 3. The resistance training group performed a cardio warm-up and knee extensor exercises on two conventional strength training machines. 4. The control group did not participate in any training. Tests: The contractile properties of the knee extensors were evaluated at the start (pretest) and after 12 weeks (posttest). A dynamometer was used both times to

Fig. 3.

measure isometric, dynamic and ballistic knee extensor strength on all subjects.

The control group showed no improvement in any of the properties measured.

The results:

Conclusions:

The whole body vibration group achieved a 16.6% gain

Training on a whole body vibration platform is an efficient

in isometric strength of knee extensors, a 9% increase

training stimulus to increase muscle strength.

in dynamic strength of the quadriceps muscles, and a 7.6% increase in vertical jump height. There were no

In addition, it is likely that while whole body vibration training

reports of adverse side effects. Most subjects found the

requires little exertion and is considerd enjoyable, it does

vibration training enjoyable and fatiguing, but did not

elicit a biological adaptation that is similar to that produced

consider it a hard or exhausting workout.

by conventional resistance training.

The placebo group, using a non-functional vibration machine, did not achieve strength or power gains, although

Whole body vibration provides people with all of the ben-

they performed the same standing knee extensor exer-

efits of strength and power training without the possible

cises.

negative effects of heavy loading, which is particularly im-

The resistance training group achieved strength gains of

portant for populations who would not tolerate loading but

14.4% in isometric and 7.0% dynamic strength respec-

could truly benefit from gaining muscle strength and power.

tively; there was no significant improvement in power and

Whole body vibration may be indicated for use in all strength

vertical jump height.

training environments, and for a variety of populations.

This research suggests that whole body vibration has great potential in therapeutic environments. It can enhance muscle performance in rehabilitation patients and the elderly, as well as in populations who may not be attracted to, or physically able to, perform strength training. Whole body vibration can also enhance the performance of athletes, as suggested by improved strength and vertical jump height as achieved by the subjects in this study. www.PowerPlate.com

Whole body vibration can reduce abdominal fat in overweight and obese adults.

This is a summary of a study conducted at the University of Antwerp in Belgium. Presented at the European Congress on Obesity, May 2009 in Amsterdam. Submitted for publication.

One of the biggest health issues for obese people is visceral

group even maintained a weight loss of over 10 %. The

(or abdominal) fat. Visceral fat is the fat tissue between the

mean weight in the POWER PLATE group was 95.2 kg, in

organs in the abdomen. It is a major health concern because

which case 10% means that they lost 9.5 kg of their body

there is a strong correlation between high levels of visceral

weight, which is a considerable amount and is regarded to

fat and the incidence of cardiovascular diseases, such as

be significant enough to improve health.

heart disease, hypertension and diabetes. The main difference between the POWER PLATE group The study of Vissers et al. (2009) involved 79 obese adults

and other groups is in the decrease of visceral fat that

(61 of whom completed the study), who were randomly

occurred. As illustrated in figure 2, the POWER PLATE

divided into 4 groups:

group lost twice as much visceral fat after six months,

•

Group 1 received a hypocaloric (low in calories) diet only

when compared to the FITNESS and DIET groups. The

program (DIET).

decrease in visceral fat also remained at the same level

Group 2 received a hypocaloric diet plus fitness program

in the POWER PLATE group after 12 months, while the

(cardio and weights exercises) (FITNESS).

DIET and FITNESS groups returned to their baseline values

Group 3 received a hypocaloric diet and progressive

after 12 months.

• •

Power Plate® machine program (see figure 1) (POWER PLATE) •

Group 4 made no changes to their lifestyle

(CONTROL). Each group followed the intervention for six months and had a six month ‘no intervention’ follow up. The anthropometric

Control

performed was the determination of visceral fat tissue. In all three intervention groups (DIET, FITNESS and POWER PLATE) bodyweight decreased significantly, by 5-10%, which is the international standard for a real impact on health,

change in Weight (%)

data, body composition and metabolic features were measured at three, six and 12 months. One measurement

Diet

-5

Fitness Power Plate

-10

-15

0 months

3 months

6 months

12 months

TIME

in measurements taken after the 6 intervention months. Only the FITNESS and POWER PLATE groups managed

Figure 1. There was a significant difference in weight loss,

to maintain their weight loss of 5% or more in the six ‘no

expressed as a percentage of initial weight, between the 4

intervention’ months (see figure 1). The POWER PLATE

study groups (p<0.001).

Why did the CONTROL group lose visceral fat tissue

during the first six months and then gain visceral fat

tissue over the next six months? change in visceral adipose tissue (%)

This is most likely due to the fact that the CONTROL group knew they were involved in a study which would involve

Control Diet

Fitness Power Plate

-10

their weight and fat tissue being measured after the first six months. This may cause them to change their lifestyle, such as eating more healthily or eating smaller meals, which would result in a minor decrease in visceral fat tissue,

-20

although not of any great significance. In the second six -30

month phase of the study, the group could be aware that

-40

0 months

3 months

6 months

the others being tested were not doing any interventions,

12 months

so they would feel comfortable in adopting their previous

TIME

Figure 2. There was a significant difference in visceral

lifestyle, or perhaps adopting even more unhealthy habits,

adipose tissue between the 4 study groups (p<0.001).

resulting in an increase in visceral fat tissue.

One possible explanation for why the POWER PLATE group

Practical Applications

did not return to baseline values as the other groups did after

Many obese or overweight people find it difficult to start an

12 months may be related to the hormonal changes that

exercise routine, as the common fitness options, such as

Power Plate training may cause. An animal study (Rubin

the gym, are too difficult or demanding, or they may feel

et al. 2007) showed that vibration caused the adipogenesis

embarrassed by their own bodies and their low fitness level.

(creation of fat cells) in mice to drop by 27%. Therefore

For obese or overweight people, the Power Plate® machine

the vibration prevented the creation of new fat cells. The

could be the ideal introduction to exercise.

underlying principles of these possible changes in humans aren’t exactly clear yet, but research is currently being

The Power Plate® machine offers several advantages.

conducted into this.

Acceleration Training™ exercise is low-impact; reducing strain on the joints, especially while doing static exercises.

Why did the DIET group lose more visceral fat than the

Also the time needed to complete a workout is much shorter

FITNESS group?

on a Power Plate® machine. The average time for traditional

The FITNESS group use more calories than the DIET group,

fitness training is approximately 60 minutes or more, while

because of their extra fitness training. During and up to 24

the average time for a Power Plate® session in this particular

hours after fitness training, the human body needs energy,

study was 30 minutes. This shows that exercising on the

which is called the ‘after-burning’ effect. To get that energy,

Power Plate® machine is very time-efficient.

the human body will burn the ‘easy’ fat tissue (such as the subcutaneous fat) first. This means more subcutaneous fat

Study Conclusion:

is burned, rather than visceral fat. The results which showed

Adding Whole Body Vibration training to a hypocaloric

that the FITNESS group lost more body weight than the

diet can help to achieve a SUSTAINED LONG TERM

DIET group is caused by this reduction in subcutaneous fat

WEIGHT LOSS and can reduce visceral adipose tissue

tissue.

in obese adults MORE than aerobic exercise.