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Short-term effects of whole body vibration on your body

10th January 2016

In a previous article we’ve discussed the long-term effects of whole body vibration on the human body, and showed that training on a vibrating machine for several weeks can lead to improvements in bone mineral density,  fat-free mass and muscle strength, preventing the loss of muscle mass at the same time.

In today’s article we’ll take a look at the short-term effects of vibration exercises to see what one can expect from a couple of WBV sessions.

What short-term vibration training can do for you

When you’re just starting to work out, whether you choose conventional exercises or whole body vibration training, you’re impatient and want to see results fast. The problem is that no training method can change your body overnight, so you shouldn’t evaluate the effectiveness of WBV exercises based on a single training session.

If you decide to give this form of workout a try, be patient and consistent, and you will see results in time. There are hundreds of studies that show that working out on a vibration machine leads to stronger muscles, to better balance and flexibility, to a decrease in fat mass and to better circulation, to better physical performance and an enhanced mood, so there are enough reasons to add this form of training to your weekly routine.

But what if you don’t own a whole body vibration machine yet, and you want to schedule a test session at a fitness club near you, before purchasing a platform for home use? Will you experience any change in your fitness level or health state after training on a WBV machine only once?

It’s unlikely to see significant changes in your appearance and physical performance after one training session, but you can expect your circulation and lymphatic drainage to improve post-workout, and you can expect your energy levels to increase. Your muscles may look and feel slightly stronger and more toned, but they may also look swollen if you’re not used to exercising.

You can expect for your joints to feel less stiff and for joint pain and muscle cramps to decrease, as whole body vibration improves the lubrication of joints and the delivery of blood, oxygen and nutrients to all tissues. Vibration exercises are excellent for relaxation and massage, so you can expect to feel better when you finish your workout.

Now let’s see what studies say about the short-term effects of vibration training. Does exercising on a vibrating machine for a few weeks provide any benefit? Japanese researchers found that short-term vibration training leads to improvements in functional mobility and flexibility, reducing arterial stiffness and improving cardiorespiratory fitness when mixed with aerobic exercises and performed for 4 weeks.

Greek scientists showed that this form of physical activity can improve flexibility and strength even when performed for short-term, but other studies showed no significant changes in agility performance after 9 days of WBV training. In overweight people, short-term vibration exercises improved oxygen uptake more efficiently than conventional exercises performed without vibration,  and in people with spinal cord injuries, a single WBV session contributed to a temporary increase in quadriceps strength.

As you can see, the results of short-term vibration training vary, so if you want to see significant improvements in your health and fitness level, to put on lean mass, lose fat weight and strengthen your entire body, we encourage you to start a WBV training program and stick with it for at least 2-3 months.

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