Gravity Fx Fitness

Vibration training along with resistance exercises can provide increased bone mass to help prevent osteoporosis in women. A study published in 2004 in the Journal of Bone and Mineral Research showed an increase in bone density at the hip, along with increased muscle strength and postural control in post-menopausal women.

Various studies have shown the ability of vibration training to build or maintain bone mass.  The study mentioned used a Power Plate vibration platform.

This type of training is not widely used in the United States but is more common in Europe.  Various sports teams and strength coaches have used these devices in the warm up and rehab of their athletes.

The platforms create reflex muscle contractions of between 25-50 times per second, depending on the frequency setting.  These multiple contractions can increase circulation, flexibility and enhance balance, while causing a positive hormonal release which can assist your metabolism to burn more fat.

It should go without saying, that you need to do resistance training in order to maintain bone density as you get older.  Use it or lose it applies to this, as well as muscle strength, which usually declines with age but even more so for those with sedentary lifestyles.

I’ve seen a positive change in bone mass while training a woman in her mid to late 60’s – my mother.  At age 63 she had a bone density test done and it said she had osteopenia, which is slight loss of bone mass.  She was given a prescription to help with this but she wasn’t able to tolerate it and stopped taking it after 10 days.

About two years later I started training her on the Power Plate, putting her in various static squat positions and doing bodyweight strength training off the platform, such as step ups and hip lifts (bridges) on a mat.   We did this twice a week for 4 months and she took her bone density test again.

This time her score had increased and I was slightly surprised that this occurred with this amount of training.  She stopped training and two years later her score had dropped again for the bone density test, which is not surprising.

Presently she has resumed training with me, doing the same type of workouts along with some time in the warm water pool to ease stress on her achy knees.  She has dropped 18 pounds in two months, which is pretty good at 68 years old.

She has a friend who recently tripped and broke her hip while carrying some items up a flight of stairs.  This woman is similar in age to my mother and not overweight.

The doctors told her that she could have stepped wrong off a curb and broken her hip, because her bone mass was so slight.  She didn’t just break a bone, she sheared it right off, leading to a hip replacement.

As someone who doesn’t have the best balance, has fallen before and has somewhat limited mobility, I am very happy with the progress my mother has made in the area of weight loss and she definitely needs to keep up with her exercise in order to minimize the risk of breaking her own hip in the future.

Different facilities around the country such as the Stand Strong clinics have adopted vibration training for this very reason – fall prevention.  Vibration platforms cause an increased accelerative force of gravity to go through the body.

For example, at 30 hertz in the low setting, there is 1.8 G occurring during the muscle contractions, which is almost double the force during normal bodyweight exercises.

They also help with balance by providing a slightly unstable surface to challenge your nervous system.  There are handles to hold for those who need additional stability.  Minimizing use of the handles will obviously translate to better balance training.

Single leg positions are also used for increased balance and strength training when appropriate for the individual.   Power Plate information.

Get moving!

Brian Morgan

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Whole body vibration (WBV) platforms have shown to be useful in reducing some of the “symptoms” of aging, by increasing lower body strength, bone mass, balance, and mobility.

In different studies, post-menopausal women have seen an increase in leg strength, bone mass, mobility, and speed of movement.  One study saw an increase in bone density at the hip and prevention of bone loss at the spine, while a group that performed standard resistance training saw no significant increase.

One study looked at fat loss when doing vibration training.  Group A used a combination of WBV training and resistance training, while group B did resistance training only.  Both groups consisted of previously sedentary post-menopausal women.

Both groups increased lean muscle tissue, but group A was the only group that saw a decrease in bodyfat percentage.  This group used the Power Plate vibration platform, along with other resistance work.

I personally think that using a combination of methods will get the best results when you are looking to slow down the aging process.  I think you get a synergistic effect that is highly beneficial.

WBV platforms have been included in wellness programs designed to maintain or increase strength and prevent falls.  By placing the individual in standing positions, you enhance coordination, as multiple joints are all working at the same time.

I believe that this is where you see the balance increases and probably reduce the risk of falls.  These weight-bearing positions also place greater stress on your bones, which is a good thing when trying to maintain or increase bone mass.

Exercises done on machines while sitting or lying down, won’t have as much carryover to your activities of daily living, either.  Plus, they often place greater stress on your spine than standing exercises.

These platforms can be helpful in activating muscles that were previously “sleeping” due to a sedentary lifestyle.  They also increase circulation, because of all the reflex muscle contractions.  I think that this helps flush out some of the “garbage” in our cells, helping with fat loss.

If you are a busy Baby Boomer who doesn’t want to spend hours in the gym or healthclub,a combination of  WBV training and other strength training methods might be what you are looking for.

Make sure to add in some upper body resistance training to maintain spine strength and proper posture.  You know what they say, move it or lose it.

Get moving!

Brian Morgan

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