Tips for training structure
Training on a vibration plate is a great stimulus for all sensory systems of the body and produces an intense, reflective muscular response. Depending on the area of application of the vibration plates and the individual objective – the spectrum ranges from performance enhancement in sports to the mobilization of older patients after bedriddenness – the training structure of vibration training differs immensely. Vibration training must be set up very carefully, especially for patients who have had a long period of inactivity.
Training parameters
By changing the training parameters, there is a broad spectrum of effects of vibration training.
- Frequency range (variable between 5 and 30hz, 1hz=1 vibration/min. )
- Vibration amplitude (step position larger, smaller, transverse or longitudinal)
- Starting position on the plate (standing, sitting, supporting with the arms)
- Time and structure of a training session
- Frequency of training
- Exercise selection during vibration
Tips on the frequency range
Beginners in vibration training start with a constant upright posture and a low frequency range of 10-15 Hz. With increasing duration of the training and depending on the reaction of the test person, the frequency range is continuously increased. From approx.
10 Hz the rocking speed is so fast that no more arbitrary compensation can take place and the processing of the vibrations takes place on the spinal reflex level. The frequency range below 10 Hz is used for balance training. The limits of the variations in the frequency range and their effects on muscles and sensory organs are fluid. Frequency range: between 10-15 Hz Frequency range: between 15 Hz – 30 Hz
- Relaxation of the skeletal muscles
- Relaxation and pain relief
- At approx. 12 Hz the deep stabilization muscles are best addressed
- Toning of the musculature
- Increase of intramuscular coordination
- Strength increaseMuscle building
- Increase in performance
- Promotion of bone growth
All articles in this series:
