Whole Body Vibration Plate Exercises, what you should know. 

• My story and experience with the WBV
• What is Whole Body Vibration ?
• What are the expected benefits if you are in good health?
• Conditions that benefit from WBV - such as Osteoporosis..
• What are the different types of machines
• What  are the differences?
• What do you want to avoid! 
• Pros and Cons - depends.. 
• What doctors and researchers are saying about 30Hz and bone density?
• Whole Body Vibration (WBV) Machine Exercises: Older people and Athletes. 
• Summary
• How and When I use it - Some unique ways that have helped me!
  

 My story and experience with the WBV

My Journey to Vibrant Health: Beating Bone Woes and Lymphatic Drama!

Let me take you on a rollercoaster ride through my quest for better health, packed with discoveries, gadgets, and some unexpected twists!

🦴 It all began with a bone-chilling revelation: I had significant bone loss in my spine and bones, and the looming specter of osteoporosis had me feeling downright worried. As if that weren't enough, my knees decided to join the bone loss party! I needed answers, and I needed them fast.

🚀 But wait, here's where things get exciting! I'd heard whispers about NASA's groundbreaking research, which often trickles down to us common folk a decade later. Why? Well, astronauts deal with bone loss too, thanks to the weightlessness of space. They need a way to beef up those bones before re-entering Earth's gravity, which clocks in at a solid 1G. And a leisurely walk? That's a whopping 1.2G workout!

🌌 Armed with this space-age insight, I decided to take matters into my own hands. Enter the PEMF device, short for Pulse Electro-Magnetic Frequency. With this gizmo, I had the power to adjust the frequency and even choose the type of wave. If you're curious about the nitty-gritty details, hop over to my other blogs for a deep dive!

🤷‍♀️ But life had more surprises in store. Cue the lymphatic drama! My armpits decided to throw a fit, swelling up and hardening. Not exactly a party, right? So, I turned to my trusty functional medicine group for advice.

🏋️‍♂️ And here's where the plot thickens! They suggested something I'd seen at the gym but never really considered: vibration plate machines. So, I hopped on Amazon and snagged a budget-friendly version to try at home. Spoiler alert: It's an experience like no other!

🤸‍♂️ I started off with a bit of uncertainty, not quite sure how to tackle my specific issues. I'd stand on the plate, dabble in exercises like squats, and follow the recommended 5-10 minute limit. But here's the magic trick: sitting on the vibrating plate or even resting my hands on it felt downright euphoric. The vibrations didn't have to travel from my legs to my arms, making it an instant mood booster!

🌬️ And the best part? It worked wonders for my lymphatic woes! 🎉 I was juggling other wellness goodies like massages and castor oil packs at the same time, so I can't say it was a solo superhero. But it sure played a vital role in my health journey.

🎵 Now, here's the grand finale: I stumbled upon the news that 30Hz vibrations can actually boost bone density! 💪 But here's the kicker - finding low-frequency or adjustable frequency machines can be a bit of a treasure hunt, and they might be a tad pricier. But for folks like us battling bone loss, it's a worthy investment. With a smorgasbord of options out there, I'd recommend doing some research and having a heart-to-heart with your doc or physical therapist to find the perfect fit for your unique health journey.

So there you have it, my whirlwind adventure of bone battles, lymphatic dramas, and vibran-tastic discoveries! 🌟 Don't let health hurdles get you down; hop on the vibrant wave and ride your way to a healthier, happier you! 🌈💃

What is Whole Body Vibration?

Whole Body Vibration (WBV) is an exercise method that involves standing on a platform that vibrates at various frequencies or Hertz (Hz). This mechanical stimulation causes the muscles to contract and relax rapidly, simulating the effects of traditional resistance training.  This used to be a simple machine but today there are multiple types with different types of oscillations, frequencies and setup. Some of these can be detrimental to knees so it is important to do your research.  It is also important to understand that your current state of health. This is literally whole body vibration so if you have clots or other issues, it probably is not the best option. 

Maybe you remember the old "Slimming Belt machines" from the old days? 

Today's Wholebody Vibration Machines...

What are the expected benefits if you are in good health?

Benefits of WBV:

• Strengthens Muscles: WBV activates muscle fibers throughout the body, leading to increased muscle strength and endurance.
• Improved Bone Density: WBV at specific frequencies, like 30Hz, has shown potential for improving bone density and reducing the risk of osteoporosis.
• Enhanced Flexibility: The vibrations stimulate the stretching reflex in muscles, aiding in improved flexibility.
• Enhanced Circulation: WBV may improve blood circulation and lymphatic drainage, potentially reducing muscle soreness and aiding in recovery.
• Weight Loss: It can assist in weight loss by burning calories and increasing metabolic rate.
• Reduced Pain: Some individuals report reduced pain and discomfort from conditions like arthritis.
• Time Efficiency: WBV workouts are relatively short, making it a time-efficient exercise option.

Conditions Benefited by WBV:

• Osteoporosis and Bone Health: WBV at 30Hz may improve bone density and is recommended for individuals with osteoporosis.
• Aging Population: WBV can be especially beneficial for older individuals, helping maintain muscle mass, flexibility, and balance.
• Athletes: Athletes may use WBV for post-workout recovery, improved strength, and performance.
• Lymphatic System and Drainage:WBV may aid in lymphatic drainage by promoting the flow of lymphatic fluid, potentially reducing muscle soreness and swelling. This can be particularly beneficial for athletes and individuals with certain medical conditions.

What are the different types of machines?

When I purchased my machine, they didn't have all the new versions. Now when you look for WBV machines, there are so many different types. There are professional types, you see these in the gym or physical therapy centers, then there are personal fitness ones you can purchase. Some have places where you can add straps and resistance training. Others have bars you can hold on to.  

These all have different settings with frequencies, speed and options. Now there are also 3D/4D options. Some of these can be detrimental to knees! I would highly suggest doing your research and understanding the differences. If you have a doctor or physical therapist, consult with them with what would be most beneficial for your specific health state. 

VibrationTherapeutic.com recommends NOT to get  multi-motion types of vibration plate because their motions are not synchronized and are strongly against using side-to-side oscillation. read their content here before deciding to buy a specific vibration machine

What are the differences?

• The setup: What you can do, how, size, what you can adjust  and attachments
• The Frequency - cycles per second, Speed & amplitude. 
• The Oscillation type - see below

Below is some info taken from Vibration Therapeutic website to show the different types of oscillations and their characteristics. I would highly recommend their website for more info 

What you should avoid

You should avoid Whole Body Vibration if you have specific medical conditions. Check with your health provider to see if this is a good option for you.

If you have clots etc. I would highly recommend against using this machine.  

 Avoid  multi-motion types of vibration plates (3D/4D)  because their motions are not synchronized

Avoid  side-to-side oscillation if you have bad knees. read this great website  before deciding to buy a specific vibration machine

Pros and Cons - depends on type of machine; frequency and type of oscillation and your health state

Cons and Considerations:

• Intensity: WBV can be intense, and it may not be suitable for everyone, especially those with certain medical conditions.
• Potential Health Risks: Excessive or incorrect use may lead to health risks, including joint stress and muscle strain.
• Cost: Quality WBV machines can be expensive.
• Not a Substitute: WBV should not replace traditional exercise entirely, and it may not provide the same benefits as a well-rounded fitness routine.

There are different types of machines with different frequencies, adjustments and even the  type of oscillations.

Side-to-side oscillation can be harmful to knee joints. It can cause the wear and tear between the patella (kneecap) and femur trochlear groove, damaging the cartilage. It also improperly stresses the knee ligaments (LCL, MCL, ACL and PCL) that connecting the femur and tibia. Some sellers and ads  refers to their machines side-to-side oscillation as "linear'. So you need to really research and understand the machine you are buying! 

VibrationTherapeutic.com recommends NOT to get  multi-motion types of vibration plate because their motions are not synchronized and are strongly against using side-to-side oscillation. read their content here before deciding to buy a specific vibration machine

Your unique health state will also determine the pro and cons for you specifically! For example, if I had any blood clots, I would not be using this.  But for someone who is battling bone loss, and is healthy otherwise, this may be a great addition to the exercise regime! 

For more info please check out this site: https://www.vibrationtherapeutic.com/vibration-plate-buying-guide.html

What doctors and researchers are saying about 30Hz and bone density?

Whole Body Vibration (WBV) Machine Exercises:

Recommended Workouts:

For Older Individuals:

• Frequency: 3-4 times per week.
• Duration: 10-15 minutes per session.
• Intensity: Low to moderate vibrations.
• Focus: Balance, flexibility, and maintaining muscle mass.

Why It's Good for Older People:WBV can help older individuals combat muscle loss, improve balance to prevent falls, and maintain overall fitness levels.

For Athletes:

• Frequency: 2-3 times per week.
• Duration: 10-15 minutes per session.
• Intensity: Higher vibrations for strength and recovery, lower vibrations for injury prevention.
• Focus: Enhancing strength, muscle recovery, and injury prevention.

Why Athletes Use It:Athletes use WBV to enhance muscle strength and recovery, improve performance, and reduce the risk of injuries.

Some great charts and guides for different exercises you can do on the different machines

SUMMARY

In summary,  I was introduced to  Whole Body Vibration to help me with my lympathic drainage issues. It helped me along with other therapeutic approaches. It definitely helps relax your muscles and it feels great to get on for a few minutes after exercising. Now they have adjustable frequency machines and as research continues with different frequencies and types of vibrations, I think this field will grow. Keep an eye out on NASA research findings! I find those to be very beneficial even though it seems like it takes decades for those research to hit public news.  

The exercises you can perform on it have numerous potential benefits, including improved muscle strength, bone density, and flexibility. But everything has pros and cons! Depending on your current health state, you should understand these and discuss with your physical therapist and doctor what would benefit your unique situation.

 WBV can be particularly beneficial for older individuals to maintain fitness and for athletes to enhance their performance and recovery.

How & when I used it

I have to admit that I use my machine once in a while. It is a simple, old one so I don't have a lot of bells and whistles with mine. It still helps me with specific conditions.

1. I use it after a workout to help with circulation, blood flow and massage the muscles.
2. I also use it when I have sinus or chest congestion. It seems to help me with loosening flem. I sit on it or lay on it and it seems to help me clear out my lungs. ** This is not a recommended use of this device! I am simply sharing my experience and not recommending you do the same.! 
3. When I have lower back pain, I stand and sometimes sit on it and adjust the speed to help get rid of the back pain.  My machine does not have a "Specific" frequency adjuster but it has speed adjustment. I adjust the speed according to my "energetic reading". 
4. I also sit on my desk and put my feet on it to help massage my feet and calves
   

Disclaimer: Consultation with a healthcare professional or fitness expert is advisable before starting any new exercise regimen, especially if you have underlying medical conditions. Always consider your whole health state and not just your bones or muscle. These vibrations vibrate the whole body so keep in mind what it can impact. Discuss with your doctor, health practitioner and/or physical therapist what can help you with your specific desires and goals!