Potent Combo for Osteoporosis and Fall Prevention:

In order to keep your bone mass as you age, you have to put adequate stress on your skeletal system, which means some type of resistance training.

Resistance (strength) training can build and maintain lean muscle tissue, as well as maintain your mobility as you age.  This also helps with fall prevention, especially if you build strength in a standing position.

Whole body vibration platforms have been shown to be a legitimate method for building or maintaining bone density in post-menopausal women.  In one study, two groups of women did conventional strength training or vibration training to determine the effects.

The group using vibration training increased their bone density 1.5% at the hip and maintained their bone mass at the spine in a 24 week period.  The conventional training group had no significant increase. 

Oftentimes, we see those 50 and older exercising on weight machines that have them sitting or lying down.  For fall prevention, this doesn't have as much carryover as exercises done in a standing position.  Exercises done in a standing position require multiple joints and muscles to work together, increasing coordination.

In my opinion, this also provides greater stress to the bones, which can help prevent osteoporosis or osteopenia.  Exercises on a whole body vibration platform can include single and double leg exercises to challenge balance and build coordination.  They create a hyper-gravity state, where the force of gravity going through your body is increased.

This is typically done in a static (still) position and then you can add in squats and stepup exercises on the ground to build dynamic strength.  This combination offers the best of both worlds.




A third component could include stepping exercise done on the X-iser.  This involves burst training which simulates sprinting, without the impact.  Besides putting positive stress on the bones, this type of exercise increases balance and naturally increases levels of growth hormone, which decreases with age.

Muscle power decreases with aging and needs to be trained.  How fast your muscles contract (react) can be the difference between falling and maintaining your balance.  You also need some specific exercises to keep the density in your upper back.

Chiropractic Combined with Posture Training

I recently started receiving chiropractic care that involves posture reeducation, including standing on a vibration platform while wearing a weighted "hat."

A couple months ago, I met a chiropractic husband and wife team at a local wellness fair. I had my own vibration platform there and we talked briefly about the benefits, including stimulating the postural (anti-gravity) muscles through the reflex muscle contractions.

They agreed with me and told me that they include posture training in their clinic. Having worked in two different chiropractic clinics, I was curious to see what they did. I recently started receiving adjustments from them, along with the re-education process.

They took x-rays of my neck, which showed that my cervical spine (neck) isn't what it should be. Too much time sitting and bike riding have apparently done a number on me. I haven't been doing enough joint mobility work, either.

In any case, they seek to restore the proper curve of my neck, so that my nervous system is functioning at an optimal level. This includes stretching for my neck and the work on the vibe plate.

This has me standing on a vibration platform for about four minutes while wearing a "hat" with two pounds of weights in the front. The object is to hold my head in proper alignment while the vibrations stimulate numerous muscle and joint receptors, helping to correct your posture.

I have to say, I do notice a difference in my alignment and I think that there is a lot of promise to this concept. Of course, having my own vibration platform in my studio, I believe strongly in the benefits of this type of training, especially for those with past injuries, who may have difficulty exercising with more traditional methods.

I also recently received some quality deep tissue massage, which has also helped and I have been doing more joint mobility movements to further enhance my health.

The position used at the chiropractic clinic works on static posture in a standing position, while mobility training teaches you to move with proper alignment - posture in motion.

I think that they probably compliment each other, where the combined effects are greater than just one or the other. In any case, I think that you will be seeing more of this in the future.

I still believe in quality soft tissue therapy and proper strengthening exercises, for optimal function. One thing is for sure, in an era that has most of us being very sedentary in our daily lives, programs like this are needed now more than ever.

Get moving!

Brian

Whole Body Vibration for Osteoporosis and Fall Prevention

Let’s take a look at how vibration training can affect building bone mass and preventing falls. Whole body vibration(WBV) platforms such as the Power Plate have been reported to increase or maintain bone density.

These types of platforms were created in the mid to late 90’s in Europe, with the original intention of osteoporosis prevention. Soon after, people realized that they also were beneficial for rehab and general fitness training.

A study reported in the American Journal of Bone and Mineral Research(2004) involved 70 post-menopausal women over a 24 week period. One group used the Power Plate for their training and another used conventional resistance training.

The women doing vibrational exercise saw a 1.5% increase in bone density at the hip, while the other group saw no significant increase. If these exercises were done in a sitting or lying position, that shouldn’t be surprising.

A more recent study again compared vibration training versus a resistance training group. In this case, the strength training group used “functional training”, which can mean different things, but likely involved exercising in standing positions.

This would place greater stress on the bones than doing isolation exercises done while sitting or lying down. This would also have more carryover to doing activities of daily living, as most of our daily movements occur while standing.



Both groups saw an increase in bone density at the spine and maintained bone mass at the hip. The group using WBV had a significant decrease in the number of falls versus the control group. The hip and the spine are vulnerable to bone loss and potential fracture.

If bone loss occurs here, it is also likely that resistance training isn’t taking place, which can cause muscles to weaken, probably increasing the risk of falling and/or loss of mobility.

I have my clients do exercises in a standing position both on and off the vibration platform to build a combination of strength and balance, as well as working on coordination. Its basically a use it or lose it situation.

Squats and stepups are the types of exercises that put the necessary stress on the bones and muscles to get these results. These types of movements involve multiple muscles and joints, making them very efficient.

A further study saw 89 post-menopausal women between the ages of 58-74 increase not just their leg strength with WBV, but their speed of movement. Muscle power is usually decreased with aging, and thus is very important to train.

How fast your muscles contract (react) can be the difference between losing your balance and falling, or not.

Different wellness studios and clinics have incorporated vibration training with their over 50 clients and I think that this is wise. One in particular, are the Stand Strong Clinics, which are aimed at seniors.

Can You Lose Fat With a Power Plate?

Yes. You can lose fat and increase your metabolism. I have seen decent results by combining the Power Plate with other resistance training exercises, such as bodyweight exercises, dumbbells, and resistance bands.

I have not used the Power Plate by itself, but apparently some people have seen some weight loss using only the Power Plate. My guess is, this would involve 3 sessions a week and these are people that had not been exercising, previously.

I like the method I am using, which incorporates other exercises in with the vibration exercises for maximal effect. This circuit training system also elevates the heart rate at the same time you are doing resistance training, making it pretty efficient.

Especially considering the sessions are only 25 minutes long and done twice a week. They can do walking or other forms of exercise on their own.

If all you can do is the vibration platform because of health reasons, you would still get some weight loss and health benefits. If using it at home I would recommend including other things like dumbbells, pushups, resistance tubing, etc.

You can do various pushup variations on your Power Plate, but I don't personally get that much from the upper body exercises using the strap that comes with it. This is where the dumbbells and tubing would come into play.

It also can be used to massage and stretch in various positions and helps you warm up or recover from exercise. These massage and stretching sessions can be done on your "off" days.

You can also use it to massage your legs to help battle cellulite. This increases blood flow to these areas and can help speed up your metabolism. Building lean muscle tissue is obviously important to increasing your metabolism and burning off extra fat.

To read more about using the Power Plate for fat loss, click here.

Golf Fitness and Power Plate:

As the Master's golf tournament is set to get under way, golfers everywhere are preparing to get back onto the courses, especially in colder climates. After a long Winter here in Iowa, the temps are slowly climbing.

If you are a golfer itching to swing the clubs again, make sure that your body is ready for the demands of golf and don't just play the game to get in shape.

The Power Plate whole body vibration platforms are a great fitness tool that is perfect for golf fitness as they address strength, flexibility, and core stability in a very short session. In fact, they are quickly becoming widespread among the pro golfing community.

Check out this recent press release from Power Plate North America:

NORTHBROOK, IL, April 1, 2008 – Power Plate North America announced today that its
innovative Acceleration TrainingTM (a.k.a. “vibration training”) products will be used on the PGA TOUR and Champions Tour health and fitness trailers.

Rory Sabbatini, Colin Montgomerie, Jesper Parnevik, Chip Beck, Mike Weir and Jerry Kelly are just a handful among a growing list of PGA TOUR and Champions Tour professionals turning to Acceleration Training with Power Plate products for its unique array of physical fitness and game-improvement benefits. Use by touring professionals underscores Power Plate’s distinction as a legitimate golf-fitness and game-improvement product.

“The PGA TOUR’s decision to make our products available to professionals on its Fitness
Trailers throughout the season, and to avid golfers at retail, affirms our long-standing belief in
Acceleration TrainingTM as a legitimate game-improvement tool for golfers,” said Brian Dillman,
President, Power Plate North America. “The support we’ve enjoyed from TOUR professionals,
elite swing coaches and golf strength & conditioning coaches, has been invaluable to
establishing Power Plate in golf, and we’re thankful for that and look forward to continuing to
help golfers of every level improve their games through Acceleration TrainingTM.”

In addition, Power Plate products will also be featured at PGA TOUR Superstores, a retail chain
licensed by the PGA TOUR, serving die-hard golf enthusiasts with 13 locations throughout the
country.

The most critical physical aspects to consistency on the golf course – balance, flexibility and
range of motion, explosive strength, injury prevention and rehabilitation, are among the primary
benefits achieved through Acceleration Training. Yet it’s the time-efficient and low-impact
nature of Acceleration TrainingTM that sets it apart from other training methods, allowing its
variety of benefits to be achieved in shorter, 15-30-minute training sessions and without the
rigors and potentially damaging effects to joints and tendons of higher-impact conventional
training methods.

Furthermore, the Power Plate has illustrated significant pain-reduction
benefits to individuals dealing with back-related ailments, also common among golfers.

“I’ve experienced wonderful results using Power Plate products within my personal training
regimen in the off-season and between TOUR events, and I was thrilled to learn that the PGA
TOUR was going to offer them on the TOUR Fitness Trailer this season,” said Jerry Kelly. “I
have no doubt that other TOUR pros will become believers through the chance to experience
Acceleration TrainingTM first hand at TOUR stops this season.”

“About six months ago, under the guidance of my friend (golf fitness expert) Sean Cochran, I
committed to an exercise program centered on a 15-minute Power Plate® routine,” said renown
golf teacher and short-game guru, Dave Pelz. “To date I’m pleased to report a loss of over 50
pounds, stronger legs, increased flexibility, and feeling better than I have in 20 years.”

Check out this article on improving flexibility with the Power Plate.

Using Power Plate to Increase Your Movement:

Does using the Power Plate increase your movement or your ability to move your joints? Yes, very much so. The Power Plate is a whole body vibration platform that causes reflex muscle contractions of 25-50 contractions per second, depending on the setting.

When first using a vibration platform, most of the positions are stationary. For example, you would step on to the platform and squat down to a comfortable position and hold this position for 30 seconds. If you have balance issues you can grip the handles for support.

In this squat exercise your muscles are contracting as they hold you in this position. When vibration goes through a contracted muscle you cause reflex muscle contractions to occur. These reflex contractions are where the strengthening occurs, along with increasing your circulation and creating an endorphin release.

Athletes use the Power Plate as part of their warmup because of this increased circulation to the muscles and joints. It also stimulates the nervous system, preparing your body for the movements to follow, as well as creating heat in the muscles from all the contractions. Basically, it shortens the time needed for a good warmup, prior to exercise.

So while it may seem strange that a stationary position on this platform can increase your movement, it does, because of the reasons just mentioned. Depending on your goals, you can use it by itself for your exercise program or as part of a workout, where you include other "normal" exercises. I like to use it to stretch, either prior to exercise or in between sessions to help recover faster.

When I use it this way, I will also use it to massage different muscles prior to stretching. A relaxed muscle stretches much easier than a tense muscle does. The results will also last longer. I have found that this combination of massage and stretching with the Power Plate gets much faster results than traditional stretching. Combine this with other forms of stretching and joint mobility movements and you can increase your ability to move easily and efficiently.

After using it for a while you can add more movement while on the platform, such as squatting up and down, with or without any additional weight such as a dumbbell. Most of these exercises occur without moving very far, however. As you attempt to stand up straight you take tension off the working muscle.

When you remove tension from the muscle you take away the reflex muscle contractions. If you were to stand completely upright on the platform, all the vibrations would pass by the muscles and go straight to your head, feeling uncomfortable and a little bit dizzy. When I see some of the other platforms on the internet and the people are standing completely upright, it tells me that these platforms don't have as much power as the Power Plate, or that the manufacturer doesn't know the science behind it.

Either that or their machine works on a very different mechanical property. I have clients do these stationary positions on the platform and then go right to another exercise, such as pushups, lunges, bridges, or resistance band exercises while standing(off the platform). By combining all these different exercises and movements, they get a lot of done in a short amount of time. We make the workout more efficient this way by using exercises that use several muscles and joints at the same time.

In this manner you can use the Power Plate for fat loss. If you aren't able to do a lot of exercise because of physical limitations, many of you can use the platform for your exercise and movement needs. Those with pacemakers and certain illnesses, such as uncontrolled diabetes would not be candidates for this type of routine.

When you add up all the reflex contractions that occur on the platform with other exercises done off the platform, that is a lot of muscle contraction, which is why you can get results without spending an hour or more to exercise. For those with limited time this is an ideal way to exercise.

You can see results by only doing exercises on the platform. If you've got more than 20 pounds to lose, its doubtful that you will accomplish this just through the vibrations, but you would see some increase in your metabolism, losing some weight.



For more information on Power Plate stretching, click here.

Stretching and the Power Plate:

The Power Plate whole body vibration platform is a great tool for stretching. Close to 30 professional sports teams use it with their athletes, primarily as part of their warmup. With around 30 reflex muscle contractions per second, you get the muscles warmed up in no time.

All those muscle contractions occur while you are holding a stretch for thirty seconds. Besides creating a lot of heat in the muscle and connective tissue, those contractions also make a change in your nervous system. The end result is greater flexibility in a relatively short amount of time.

That's one of the reasons athletes use vibration platforms - it speeds up the warmup process and gets you ready for the movements to follow. If you're not an athlete but need to increase your flexibility, the Power Plate can help with that.

If you've read my articles before, you know that I am a big movement person. I believe that most of us don't move enough and thus aren't as healthy as we should be. Many of the physical problems I've dealt with in clinic settings have been movement related - not enough of some movements and too much of others (overuse injuries).

Which is why I generally advocate movements such as joint mobility or some type of dynamic stretching, in order to move more efficiently and to be flexible in motion, which is more important than being flexible in a stationary position.

Whole body vibration platforms offer a perfect solution as whether to do static (stationary) stretching or do some type of movement to increase your flexibility. Do static stretching with a Power Plate and then do some type of movement afterwards to get the best of both worlds.

Combining these techniques will give you a synergistic effect, where the sum total is more than either of the parts on their own.

If you don't have access to a WBV platform you can do some type of self-massage first, to release tension in your muscles. When you have tense muscles that may have some triggerpoints, they won't stretch as easy and will quickly return to their previous length.