Whole body Vibration while Exercise

Vibrate yourself to a leaner you  May 8, 2009 By Megan Rauscher

NEW YORK (Reuters Health) - Vibrating exercise platforms, which are increasingly found in commercial gyms in Europe and elsewhere, may help people lose the particularly harmful deep "hidden" fat that surrounds the abdominal organs and is linked to type 2 diabetes, high blood pressure and heart disease.

"We conclude that it would be good to combine aerobic exercise with whole body vibration in a weight loss program," study chief Dirk Vissers, a physiotherapist at the Artesis University College and the University of Antwerp in Belgium told Reuters Health.

With whole body vibration training, people do squats, lunges, calf raises, push-ups and sit-ups on a platform that sends mild vibratory impulses through the feet and into the rest of the body. These vibrations make muscles rapidly contract, which builds lean muscle mass. Whole body vibration training is touted as a more effective method of resistance training. Its true value, however, has been unclear.

To investigate, Vissers and his colleagues divided 79 overweight or obese adults into four groups. One group dieted but did not exercise; another group dieted and did "conventional" aerobic and general strength training exercises; a third group dieted and engaged in three sessions per week of supervised whole body vibration training but no aerobic exercise; and the fourth group -- the control group -- did not diet or exercise.

Sixty-one of the participants completed the study, which consisted of a six-month "intervention" period, followed by a six-month period in which they were encouraged to do their best to maintain a healthy diet and exercise regimen on their own.

"Over the year, only the conventional fitness and vibration groups managed to maintain a 5 percent weight loss, which is what is considered enough to improve health," Vissers said in a prepared statement from the European Congress on Obesity in Amsterdam, where he presented the study findings Friday.

During the first six months, the diet-only group lost about 6 percent of their initial body weight, but could not maintain a 5 percent weight loss in the next six months. The group that dieted and engaged in conventional exercise lost about 7 percent of their initial body weight in the first six months and managed to keep most of it off by the end of the study.

The whole body vibration group, on the other hand, lost 11 percent of their body weight during the intervention phase and by the end of the follow-up period they had maintained a 10.5 percent weight loss.

The control group gained weight.

"But the biggest surprise," Vissers told Reuters Health, "was that we saw an effect of vibration exercise training on the visceral adipose tissue, which is the intra-abdominal fat that is the most important because it really plays a central role in metabolic syndrome."

The vibration group lost significantly more of this particularly harmful hidden fat during the intervention period than the other groups and was more likely to keep it off during the next six month period.

"In my opinion, vibration exercise is a useful contribution to exercise, a healthy lifestyle and calorie restriction," Vissers said.

Performing vibration exercises properly is crucial. "If you think it's too easy, you probably aren't doing it right," Vissers said. "What we see in gyms very often -- people just standing on the machine holding the handles -- is not going to do anything."

In the training sessions conducted by Vissers and colleagues, the speed and intensity of the machine was gradually increased each week as well as the variety and duration of exercises from 30 seconds for each of 10 exercises to 60 seconds for each of 22 exercises. The average time spent on the machine was 11.9 minutes per session in the first three months and 14.2 minutes in the second three months.

With vibration plate exercise training, "supervision in the beginning is imperative and the longer the better," Vissers advised.

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by Terry Grossman, M.D.   July 2009

Vibrating plates or exercise platforms seem to be particularly beneficial in helping people rid themselves of stubborn fat deposits, particularly those around abdominal organs and the heart. A group of scientists from Belgium took a group of 79 overweight individuals and divided them into four subgroups. One group served as a control, a second dieted but did not exercise; another dieted and did standard aerobic and strength training exercise, and the final group engaged in diet and supervised whole body exercise on a vibration plate.

The four groups followed the diet and exercise programs for six months and then were followed for an additional six months. Over the course of the year, the control group gained weight. The group that dieted only lost 6% of their body weight, but did not maintain the weight loss. The diet and conventional exercise group lost 7% of their body weight and managed to keep it off, while the diet and vibration group lost 11% of their body weight in six months later still maintained a 10.5% weight loss.

The biggest surprise to the researchers was that the vibration plate exercise had an effect on decreasing intra-abdominal or visceral fat, which is associated with increased risk for high blood pressure and heart attacks.

The average time spent exercising was less than 12 minutes per session for the first three months and 14.2 minutes in the second three months. Participants did squats, lunges, calf raises, push-ups and sit-ups on the vibrating platform. Exercising while muscles are vibrating forces the muscles to contract repeatedly which builds lean muscle mass more quickly.

We recently installed a vibrating plate for patient use at Grossman Wellness Center and have begun to utilize it to help our patients build muscle mass more quickly and to rid themselves of stubborn abdominal fat deposits.

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My summary

Control                                   gained weight

Diet                                          lost 6% in 6 months, but gained it back

Diet + Exercise lost:               lost 7% in 6 months and kept it off

Diet + Exercise + Vibration:   lost 11% a 6 months and still lost  10.5% at 12 months

Jump back to Whole Body Vibration     Henry Lahore