Innovative Therapies and Fitness Solutions
Vibration Machines: Novel Ways to Stimulate Muscles, Nerves, Bones, and Fat
Rhythmic oscillation therapy and neuromuscular stimulation have a long history; fitness and fat loss benefits show promising results
Vibration machines offer innovative ways to stimulate muscle activity and might be useful in enhancing fitness and wellness. They have the potential to provide unique, customized, and effective approaches to physical exercise and therapy.
Even though they have a long history, vibration therapy’s scope as a treatment option is yet to be explored and determined. For example, the therapy's safe amplitude, duration, frequency, and intensity range are yet to be determined. Further research is needed to understand them.
I wrote this article as requested by my subscribers who read my recent article mentioning vibration machines as one of the tools to boost mobility and help overcome neuromuscular dysfunction.
Some readers who had never heard about them wanted me to provide additional information based on my research and experience. Therefore I decided to write this article summarizing my research and experience to give them a valuable perspective and help them add this tool to their fitness routine.
As I have researched and used vibration machines for a long time and have helped several friends and relatives use them, I feel confident introducing them and highlighting their pros and cons.
This post is intended for informational and awareness purposes only. As a principle, I don’t offer advice in my stories, but I encourage my readers to conduct their own research. I provide practical tips and links to valuable and credible resources to assist them in their research.
What is a vibration machine?
A vibration machine (a vibration platform) is a fitness device that uses high-frequency vibrations to stimulate muscles and nerves. We call them shaking machines in Australia.
The machine has a platform (mechanical plate) attached to a motor underneath that vibrates rapidly, causing the muscles to contract and relax reactively and quickly. You can adjust the intensity and frequency of the vibrations.
Most modern vibration machines offer adjustable settings to customize workouts. Some powerful ones come with handlebars, but small, cheap ones have no bars. They might be risky for the elderly or people with balance problems.
Some sophisticated and expensive machines have extra safety and automated features using IoT (Internet of Things) devices. Therefore the cost between the most basic and sophisticated ones varies in order of magnitude.
Vibration machines are based on the concept of whole-body vibration. This technique involves standing on a vibrating platform. It can activate muscles and create motion and energy wave effects in the overall body.
The resulting motion patterns cause muscles to contract and relax quickly, stimulating muscle fibers and making them work harder than they would during other exercises. For example, my muscles are more worked out after 10 minutes of vibration than after 10,000-step walking sessions.
Vibration machines are used either as part of a regular workout routine to supplement other forms of exercise or as a standalone form of exercise.
Vibration machines are also used for therapeutic purposes to improve conditions like osteoporosis, neuromuscular disorders, sore muscles, and arthritic pain. Some people use them individually, but qualified therapists help patients to use them safely and effectively.
A Brief Introduction to My Experience
When reviewing the literature in the mid-1990s, I came across multiple search terms, such as whole-body vibration therapy, vibration training, mechano-stimulation, vibrotherapy, vibration therapy, and biomechanical stimulation. There were hundreds of papers in English and German.
I purchased one as soon as it was publicly available because of my confidence in the research from reliable government organizations in the United States, Europe, and Russia. The results were convincing and compelling.
My initial goal was to warm up before my workouts and relax my muscles afterward. However, later it became a whole-body exercise to maintain my lean muscles when I couldn’t do traditional exercises.
But this machine never replaced my daily barefoot walking and calisthenics sessions. It only supplemented them as warming or relaxing.
In addition to standing on the plate for warming up or sitting for relaxing, I also use it for squatting, planking, and pulling up with elastic bands attached to the machine for resistance training.
My machine has a speed accelerator between 1 and 50. I usually start with ten. Then every minute, I increase by five digits. It also has auto settings giving random numbers to give unexpected shakes. But this feature might not be suitable for everyone.
The maximum amount for each session is 10 minutes, as advised by my physiotherapist. Besides, after five minutes, the blood flow increases so much that using high frequency makes the legs, arms, and torso quite itchy and uncomfortable.
A few friends couldn’t use it due to health issues like giving them headaches, backache, dizziness, or blurry eyes. Therefore, I always highlight cons and safety measures when discussing pros neutrally. They are helpful but might not be suitable for everyone.
Safety is my utmost concern as I heard some people falling from them and injuring their bodies. Therefore, using these machines requires a mindful approach with full focus and attention following the user manual of the machine purchased.
Nowadays, vibration machines are much more affordable. When I purchased them, it was around $5000. But recently some friends bought them a few hundred dollars. You may also find vibration machines at gyms or modern health and fitness clubs.
Let me provide you with a quick background linking to relevant resources that you can further explore.
Brief History of Vibration Machines and Rhythmic Neuromuscular Stimulation
Dr. Gustav Zander, a Swedish physician, was the pioneer of mechanotherapy. He recognized the importance of regular muscle exertion via mechanical therapy. In the late 1800s, he invented various devices that combined exercise with mechanical oscillations.
Inspired by Dr. Zandler, Dr. John Harvey Kellogg, an American inventor and physician, hypothesized that vibration therapy could help improve circulation and relieve constipation in 1895.
Dr. Kellogg’s invention was the full-body vibration machine. Later, the Russian team used this machine to rehabilitate injured athletes.
In the 1960s, in Germany, rhythmic neuromuscular stimulation was developed by a medical doctor (William Biermann) while working on the effects of cyclic massage on trunk flexing. He published the paper in the American Journal of Physical Medicine in 1960.
In 1961, NASA faced a problem with astronauts sent on long missions. Those astronauts formed significant bone weakness and muscle atrophy due to the absence of gravity.
To battle this, spacecraft were fitted with avant-garde devices, and astronauts would spend at least two hours of their day exercising. However, this only helped with the problem of muscle atrophy, not bone mass loss.
After this, NASA developed systems with minimal vibration conduction in these pre-existing devices, like the treadmill and cycle-ergometer vibration isolation systems.
Later Russian scientists began to study the mechanics of full-body vibration with their astronauts who returned from space after missions to overcome their bone mass loss.
They discovered that bone density improved and muscle strength increased in the rehabilitation of cosmonauts. In 1995, Dr. Valery Polakov spent 438 days in space using vibration technology and established a world record. Dr. Polakov died last year at the age of 80.
People wondered how Russian astronauts could survive 420 days in space, but American astronauts can only spend 120 days there. There are, of course, multiple factors, but one of the reasons is believed to be the use of sophisticated vibration machines providing rhythmic oscillation therapy.
Rhythmic oscillation therapy has been extensively tested, standardizing a safe frequency range and duration. Scientists conducted multiple tests using various animals, exposing their bodies to increasing frequencies.
In 2003, the European Space Agency performed the first bedrest study using a vibration training device for humans in Berlin.
Later in 2006, the German Aerospace Agency demonstrated the feasibility of using the same lightweight vibration training device under microgravity conditions during parabolic flight campaigns. The study was completed successfully in 2010, and the findings were published in a paper.
Since then, the technology has evolved and been embraced by entrepreneurs who created custom-made solutions. With scientific backing and entrepreneurial support, vibration machines have become popular in the fitness industry and are expected to be mainstream fitness tools soon.
Insights from the Literature on Whole-Body Vibration for Muscular and Neural Conditions
The effectiveness of vibration machines is attributed to several theories, including improved circulation, stimulation of the lymphatic system, and increased bone density.
Some studies suggest that vibration machines can improve muscle strength, power, balance, stability, mobility, and flexibility, contributing to fat loss and gaining better body composition.
However, the effectiveness of vibration machines for improving fitness and wellness is still debated among scientists and researchers. Some studies have shown positive results. But some have found little to no benefit.
As there are over 1200 papers and numerous clinical trials, I’d like to summarize the findings of a review paper published earlier this year.
Then, I provide conclusions from other systemic reviews, meta-analyses, and interesting studies covering different aspects.
The review paper published in Cureus is titled “Whole-Body Vibration Therapy as a Modality for Treatment of Senile and Postmenopausal Osteoporosis.”
Here’s the summary of benefits derived from nine clinical trials and around 40 papers cited in the review.
1 — Whole-body vibration therapy can positively impact bone metabolism, muscle function, muscle training, and the endocrine system.
2 — This therapy provides mechanical signals that stimulate the bone and musculotendinous systems, promoting an anabolic response that improves blood circulation to the bones and enhances the supply of nutrition.
3 — It can facilitate the differentiation of stem cells into osteoblasts, reduce excessive osteoclast formation, and improve bone health by enhancing communication in osteocytes.
4 — Vibration therapy can activate the tonic vibration reflex and induce non-voluntary muscular contraction, leading to the involvement of previously inactive muscle fibers.
5 — This therapy stimulates the proprioceptive sensory system and activates alpha-motoneurons, promoting muscle activation. It can also affect the Golgi tendinous organs, which are sensitive to tension variations.
6 — Vibration therapy can enhance the endocrine system’s functioning. For example, the use of vibration machines can induce positive feedback that stimulates the production of growth hormone.”
Neuromuscular Performance
This 2018 literature review investigated the effects of whole-body vibration on neuromuscular performance. The study concluded:
“Whole-body vibration can bring about improvement in muscle strength, power, and flexibility. The main factors associated with improving muscle performance are the range of amplitude and frequency, type of vibration and its application method, training intensity, exercise protocol, and the characteristics of the participants.”
Mobility and Balance
A 2015 systematic review with meta-analysis investigated the effects of whole-body vibration on mobility and balance in children with cerebral palsy. The study concluded:
“Whole-body vibration may improve gait speed and standing function in children with cerebral palsy and could be considered for inclusion in rehabilitation programs.”
Motor Impairments
A 2019 systematic review investigated the effects of Whole-Body Vibration on motor impairments in patients with neurological disorders.
The study found only “weak evidence for a positive effect of short-term whole-body vibration training on the spasticity of lower limbs, mobility, balance, and postural control.”
Cardiovascular Function
This 2012 study in Nature showed six weeks of whole-body vibration training decreased systemic arterial stiffness and aortic systolic blood pressure via wave reflection and sympathovagal balance improvements in young, overweight, or obese normotensive women.
Therefore researchers concluded that whole-body vibration training might benefit arterial function and muscle strength in deconditioned individuals who cannot perform conventional exercise.
Fat Loss
This 2019 systematic review and meta-analyses indicated a significant effect of whole-body vibration on total fat mass. However, they found only insignificant effects of 6–24 weeks of therapy on body fat percentage.
Therefore researchers proposed longer-duration studies with adequate sample sizes to determine the efficacy of whole-body vibration therapy for weight loss and body composition.
Some researchers compared vibration with aerobic exercises for reducing body fat. For example, this 2016 study investigated the effects of long-term whole-body vibration and aerobic exercise on body composition and bone mineral density in obese middle-aged women.
They found that long-term vibration training, when used in conjunction with a diet program, is as effective as aerobic exercise in improving the body composition of obese middle-aged women without compromising BMC or BMD. Thus, it can be considered a novel and effective method for reducing body fat.
9 Practical Steps, Tips, and Takeaways
1 — Before purchasing a vibration machine, research the different types available from various shops. Read reviews from other users and, if possible, try them to determine which one is right for you and your budget.
2 — When using a vibration machine at home, start with the lowest intensity setting and gradually increase it as your body responds and adapts.
3 — Follow safety measures such as using the machine on a level surface, wearing non-slip shoes, holding sidebars, and using a body-attachable emergy cable that can stop the machine instantly.
4 — Start slowly with one-two minutes and later increase gradually but try not to use more than 10 minutes unless it is advised by a qualified healthcare professional for therapeutic purposes.
5 — If you have medical conditions or injuries, or are pregnant, do not use it without the approval of your family physician or a qualified healthcare professional.
6 — Follow the manufacturer’s instructions for maintenance and cleaning of the machine to keep it in good working condition.
7 — If you use a vibration machine for therapeutic or fitness purposes, work with a qualified therapist or a fitness coach to determine the appropriate settings and duration of use for the effectiveness of your program.
8 —Unless your health consultant advises you to use it solely, consider using a vibration machine as supplementary to a balanced exercise routine.
9 — When using the machine, always listen to your body and stop using it if you experience pain, discomfort, itchiness, blurry eyes, or dizziness.
If you liked this concept, you might also check my research on neurostimulation, a tool for preventing and treating neurological and mental health disorders.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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