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Frequently Asked Questions
- What are the benefits of vibration plate exercise?
- What is vibration plate exercise?
- What actually happens during the involuntary stretch reflex?
- What load does vibration training place on the body?
- How does vibration training assist weight loss & toning?
- How does vibration training improve lymphatic flow?
- Is rapid muscle contraction safe?
- How often should a vibration machine be used?
- Are there any contradiciations to vibration machine exercise?
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Reviber The Reviber is a robust and compact personal vibration plate implementing micro-vibration technology (vertical vibrations). This is different to side-oscillating vibration training machines - see bottom of this page for alternative product. Various studies have proven that simply standing on a vibratory surface has an astonishing number of benefits and can: Increase oxygenated blood flow, helping to repair the skin and muscles; Increase bone mineral density, essential for those prone to osteoporosis...and much much more!
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The Zen Chi has a global reputation and has been sold to nursing homes, disability schools, osteopath clinics, multiple sclerosis therapy centres and other alternative health centres for regular treatment of patients. In the UK alone it has been featured in the Evening Standard newspaper, the Daily Mail weekend 'You' magazine, The Sunday Mail and many other publications and on a number of television programmes too.
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Frequently Asked Questions
What are the benefits of vibration plate exercise?
Medical studies and user reports have shown vibration training to:
- raise metabolism
- build muscle strength
- induce lipolysis (breakdown of fat)
- build bone mass and bone mineral density
- elevate HGH levels (human growth hormone)
- reduce cortisol levels (stress hormone)
- reduce back & joint pain
- increase range of motion
- rehabilitate injuries
- elevate serotonin levels ('happy' neurotransmitter)
- improve lymphatic flow
- improve circulation
- decrease blood pressure
- increase blood oxygenation
- increase energy levels
- increase flexibility
- encourage digestion and colonic movement
- visibly improve body tone
- strengthen core muscles
- increase balance and continence
- wash out lactic acid and other acidic waste products from the body
What is vibration plate exercise?
Vibration plate exercise is simply a phrase covering any use of a vibration platform - including just standing on one. What vibration training achieves is to stimulate your muscles into a repeated involuntary stretch reflex. An involuntary stretch reflex is controlled by the spinal cord. Conversely, conventional training involves voluntary muscle movement controlled by our brain. Activating an involuntary stretch reflex provides a number of benefits:
- The repetition rate (number of stretch reflexes per minute) is very high, thus the achievable repetition count is far higher in shorter expanses of time then is possible with conventional exercise routines.
- Involuntary muscle contractions engage around 97% of your muscle fibres compared with only 40% under conventional exercise conditions. This really opens the ceiling on your fitness potential.
- The repetition rate is finely user adjustable, allowing you to use the vibration machine for everything from improvement of balance, building of muscle and cardio work.
What actually happens during the involuntary stretch reflex?
- the movement of the platform causes a body position changes
- the change is detected within the muscle spindles
- the muscle generates impulses which travel to the spinal cord along your nerves
- the spinal cord activates and coordinates the muscles for balancing movement
- the muscle responds by contracting
the cycle repeats at a high frequency, resulting in the build up of new muscle.
What load does vibration training place on the body?
Surprisingly little! In fact the load on the body from vibration training with an oscillatory type platfom is somewhere between the load incurred during normal standing, and the load induced when walking. This is around half the load you place your body under to climb steps and a mere fifth of the load induced when jumping. So if you are concerned about the load that weight training and other vigorous exercise places on the body you can rest assured that vibration training is very gentle on the body by comparison!
How does vibration training assist weight loss & toning?
The frequency of a vibration platform will correlate directly to to rate at which your muscles will move. For example, at 20Hz your muscles will move 20 times a second. This rapid movement causes the body to burn large amounts of energy (Kj / Cal) hence emptying the fat cells of their stored carbohydrates. For example, you can burn far more calories than you could during a normal gym session. The reason for the large amount of energy burnt is because close to 100% of your muscle fibers are recruited in Vibration Training.
How does vibration improve lymphatic flow?
The lymphatic system is often not discussed, but a healthy lymphatic systems is very important in helping the human body to run properly. Most people are aware of major lymph nodes such as the ones in our upper legs and our armpits because they swell and get sore when we are sick. But there are a lot more embedded in our muscles that we never feel. In fact there is four times as much lymphatic fluid in bodies then blood, and to put that in perspective, your lymphatic system doesn't benefit from having a massive pump - your heart - to help it out. During a muscle contraction tiny balloons of lumphatic fluid are squeezed and force the fluid to move a little bit. This is very important for moving fluid out of the skin so it can carry built up toxins away. Also, it is all part of your immune system - so you can see how moving your muscles 50 times per second can help this process, and as a bonus this treatment will also help you look better as poor lymphatic drainage is one of the reasons behind getting cellulite.
Is Rapid Muscle Contraction Safe?
Your muscles are capable of moving up to 150 times per second quite safely. Vibration training works well within this parameter. What's important to remember is that a muscle contraction can be a very minor event in terms of movement. It is logical to think of this rate of exercice repetitions as stressful because no human can voluntarily perform 150 reps per second. This is why induced involuntary muscle contraction is so effective and efficient.
How often should a vibration machine be used?
Initially you should only use a vibration machine for 5 minutes. Although there is no effort on your part you are actually putting your body through a lot of exercise. After a short settling in period the safe time limit for your sessions is 10-15 minutes. This can be performed every 48 hours, or up to 72 hours if your aim is resistance training. You must allow your body time to heal so daily use is not initially advisable. Whole body vibration exercises your neuromuscular system in identical ways to traditional exercise as far as inducing the catabolic and anabolic responses in the body, so it is essential to give the body adequate rest between sessions.Pivotal machines are safer for daily use then lineal equipment particularly if your aim is healing or general health improvement, i.e. if you are not performing high intensity resistance training and are typically just standing on the platform. This way they can be used safely every day at low amplitudes (feet not too far apart) and low frequencies (not the maximum).
Short programmes (up to 6 weeks) of higher use (6 times per week, 20 minutes per day) can produce safe and rapid fat loss and body toning but such a programme should not be kept to permanently, instead maintain with a 'regular' (3 times per week, 10 minutes per day) routine.
Are there any contraindications to vibration machine exercise?
Please consult your Doctor before undertaking any new fitness regime, particularly those with any of the following conditions or health complaints:
- Pregnancy
- Acute deep vein thrombosis
- Serious cardio-vascular disease
- Pacemakers and Implantable Cardioverter Defibrillators (ICDs)
- Fresh wounds or recent surgery
- Acute hernia, discopathy, spondylolysis
- Severe diabetic neuropathy
- Epilepsy
- Recent infections
- Severe migraine
- Recently fitted I.U.D, coils, metal pins or plates
- Cancer or Tumours
- Known neurological conditions
- Hip and knee replacements
- Joint implants
- Pulmonary embolism
- Known retinal conditions
- Poor somatosensory receptor sensitivity on the Plantar surfaces of the feet
