Any questions about vibration training?
Fortunately, the POWRX community is large and connected worldwide!
Here you will find frequently asked questions about vibration training:
- What is vibration training and what do I have to consider?
- How long has vibration training been around?
- How does vibration training work?
What is the difference between horizontal and vertical vibrations?
And what about the rocking movements of the vibration plates?
- What should the first training look like?
- With what frequency should the exercises be performed on the POWRX® vibration plate?
- Do you sweat while exercising on a vibration plate?
- When am I not allowed to train on a vibration plate?
- For whom is vibration training useful?
- Can you also train with vibration plates at an advanced age?
- What do you have to pay attention to during the exercises?
- Some exercises have to be performed without, others with body movement on the vibration plate. What exactly is the difference?
- What else should you look out for?
What is vibration training and what do I have to consider?
Vibration training (more correct name: acceleration plate training) is an extremely effective form of fitness training that stars and top athletes have long discovered for themselves. And the media is reporting more and more about this innovative type of training. Training is done on vibration plates, on which static or dynamic exercises are carried out. Until now, however, these vibration plates have been too expensive for many people. We at POWRX® have made it our mission to develop and offer high-quality vibration plates at an affordable price. As a result, you too can now take advantage of this type of high-tech training and train like the pros!
How long has vibration training been around?
According to widespread opinion, mechanical vibration was already invented at the end of the 19th century. Vibrations can alleviate physical pain, it was found at the time, and they also have positive effects on Parkinson's disease.
In the middle of the last century it was discovered that mechanical vibrations also cause muscles to contract automatically. Exactly this principle was used in the former USSR to improve the athletic performance of athletes, especially in the 1980s, keyword: Olympic Games in Moscow. Scientific studies have come to the conclusion that it significantly increases muscle strength, flexibility and the ability to regenerate. Vibration technology later also made its way to the West, and new forms of training were developed. This is how today's vibration training came about.
How does vibration training work?
Vibration training is often referred to as a "passive" form of training because no active movement is required for muscle contraction. The body absorbs the vibration of the vibration plate and this goes into the corresponding muscles depending on the exercise performed. This leads to the myotatic reflex (stretching reflex), i.e. the unconscious contraction and relaxation of the muscles. This reflex is also called TVR (Tonic Vibration Reflex). The long-lasting tension (usually 30 to 60 seconds) during an exercise makes this form of training so effective.
What is the difference between horizontal and vertical vibration?
And what about the rocking movements of the vibration plates?
One speaks of rotating vibrations when the plate moves horizontally. These horizontal movements occur when the axis of the surface of rotation is not exactly in the middle. Rotating vibrations are helpful for massaging specific areas of the body; however, they are unsuitable for building muscle.
On the other hand, with vertical vibration, the platform moves up and down smoothly. Compared to the seesaw plates (see below), the vertical vibration has the advantage that the movement deflection is evenly distributed over the entire platform. Because the body naturally seeks to correct imbalances in order to maintain balance, the necessary "correction" in the vertical plane using the muscles encourages the development of muscle strength. At the same time, this supports the increase in bone density and blood circulation is stimulated.
A rocking movement of the vibration plates is generated by the platform rocking around an axis that is located in the center of the platform. As a result, when one side of the platform moves up, the other side moves down. The disadvantage of the seesaw vibration plates: Some exercises cannot be performed on these devices. The advantage: The feet are loaded alternately.
What should the first training look like?
First of all, possible contraindications for which vibration training is not recommended should be ruled out. In addition, thorough instruction before and support during the first training sessions by an experienced personal trainer is essential. This is the only way to ensure that the exercises are carried out correctly. At the beginning, the training sessions should not last longer than 10 minutes and should not take place more than 2 to 3 times a week. For the first few months, you should only train with the Low setting. Later, the training duration and intensity can be slowly and steadily increased.
With what frequency should the exercises be performed on the POWRX® vibration plate?
We recommend a frequency of 25 to 35 Hz for the strengthening exercises. Higher frequencies of up to 50 Hz are too fast for a full contraction of the muscle, which is necessary for strengthening, and are therefore used for stretching exercises and massage. Frequencies below 25 Hz should be avoided, as the body's natural vibrations can otherwise cause damage.
Do you sweat while exercising on a vibration plate?
It depends on the number of exercises and the length of the rest periods between exercises. More exercises and shorter breaks mean that you can definitely start sweating: the body is stressed, its temperature rises - and you sweat.
When am I not allowed to train on a vibration plate?
There are some contraindications for which vibration training is not recommended. In case of doubt, however, a doctor should always be consulted before starting training on a vibration plate.The contraindications mentioned include:
- Acute inflammation or infection
- Acute joint diseases, as well as arthrosis and acute rheumatoid arthritis
- Severe diabetes
- joint implants
- Heart valve diseases
- Cardiovascular diseases
- cardiac arrhythmias
- pacemaker or coil
- kidney stones
- Disc damage (discopathy) and spondylolysis
- Fresh infections
- Severe migraine
- Fresh surgical wounds and open wounds
For whom is vibration training useful?
In principle, anyone who does not have any of the contraindications mentioned above can train on a vibration plate. From the absolute beginner to the professional athlete to the hardcore bodybuilder: with the right exercise selection and intensity, everyone can benefit from vibration training and achieve their personal goal get closer in an effective way. In addition to the vibration plate, POWRX® can also provide you with detailed introductory training with our personal trainer, which is individually tailored to you and your goals.
Can you also train with vibration plates at an advanced age?
The vibration training strengthens the muscles without putting any particular strain on the ligaments, tendons or joints. This training is therefore also suitable for older people.
What do you have to pay attention to during the exercises?
The top priority should be the correct posture during the exercises, which is why thorough instruction and support from an experienced trainer is so important. For example, if you stand on the vibration plate with your knees straight and your feet flat, the vibration will reach your head, which is very uncomfortable and can also cause severe headaches over time. Furthermore, you should always drink enough water before vibration training. Also, the head and chest must never be placed directly on the plate.
Some exercises have to be performed without, others with body movement on the vibration plate. What exactly is the difference?
Dynamic exercises, i.e. exercises with movement, are more effective. However, you first have to acquire the necessary technique for this, and this is easiest if you first perform the exercises statically, i.e. without movement, and do so until you have internalized the technique and security, in order to then learn the dynamic ones to dedicate to exercises.
What else should you look out for?
If you are unsure whether vibration training is suitable for you for health reasons, you should consult a doctor beforehand. Avoid vibrations in the head. If they do occur, change your posture on the vibration plate or, if necessary, reduce the number of Hertz or the amplitude of your vibration plate. The head and abdomen must never be placed directly on the plate.↑ up.