scept89
13.07.07, 14:45
Namnozylo sie ostatnio postow o wibracjach cudownych. Na szczescie efekty
takowych treningow sie bada (patrz wyrywki artykulow ponizej).
W skrocie: dziala na poprawe maksymalnej sily miesniowej i rozciaganie (#1).
Nie dziala na spalanie tluszczu/kalorii (patrz ref 2). Zawsze nalezy zginac
stawy aby unikac przenoszenia wibracji na glowe. (patrz ref 3). Same treningi
winny byc super-krotkie: 30-60 SEKUND (ref #1).
#1 Vibration training: benefits and risks
Journal of Biomechanics Volume 39, Issue 6, 2006, Pages 1056-1065
J. Mester H. Kleinöder and Z. Yue
5. Conclusions
Vibration training is an effective training method in order to improve maximal
strength and flexibility as well as various other factors if it is properly
designed. This has been confirmed by the positive results carried out by other
researchers and by our own group. On the other hand, improper design could be
dangerous. Much work remains to be carried out in order to set up clear rules
for vibration training for different groups of people.
Nevertheless, based on the existing vibration training practice and the
existing knowledge of resonance and cardiovascular reactions, some
recommendations can be made as follows:
• High transmission factor to the head should always be avoided. Therefore,
resonance frequency range should be avoided. Thus, the frequencies used in
vibration training should not be lower than 20 Hz.
• Low amplitudes (1–2 mm) should be used in vibration training for leisure
sport and as the starting point for elite sport.
• The exposure duration for each vibration training should be very short
(20–60 s), especially when working with high additional loads.
• Vibration training should be avoided for the people who have existing
coronary disease or hypertension.
In addition, a longer time period for the measurement of training effects,
covering not only the training time but also the adaptation time, would be
recommended in order to see the entire training and adaptation process and to
avoid misjudgement of the final training results.
Cardiovascular parameter measurements confirm that TPR is increased during
body vibration. Hydrodynamic analysis offers the mechanism for the increase of
TPR through the deformation of vessels. As a reaction of compensation, more
capillaries are probably opened in order to keep a necessary level of cardiac
output needed for the body, resulting in more efficient gas and material
metabolism between the blood and muscle fibres and the improvement of the
maximal strength of the muscle. This might be one of the possible reasons for
the potential beneficial effects of vibration training. Our experiments
confirm that TPR right after the vibration tests is even considerably smaller
than before the tests. This strongly supports the speculation that more
capillaries are opened during vibrations. Nevertheless, it would be desirable
to have direct observation to verify this speculation in the future.
#2 ffects of 24 Weeks of Whole Body Vibration Training on Body Composition and
Muscle Strength in Untrained Females
Int J Sports Med 2004; 25: 1-5
Roelants1, C. Delecluse1, M. Goris1, S. Verschueren
In conclusion, 24 weeks whole body vibration training did not reduce weight,
total body fat or subcutaneous fat in previously untrained females. However,
whole body vibration training induces a gain in knee-extensor strength
combined with a small increase in fat free mass. The gain in strength is
comparable to the strength increase following a standard fitness training
program consisting of cardiovascular and resistance training.
#3 Whole body vibration exercise: are vibrations good for you?
British Journal of Sports Medicine 2005;39:585-589;
Considering current WBVT technology, it is possible to confirm that the
procedure seems safe when subjects stand on vibrating plates for a relatively
short time with knees semiflexed to limit transmission of vibrations to the
head. However, when vibration transmission frequency is too high, some can
experience motion sickness-like symptoms.50 As we know from occupational
medicine that prolonged exposure to WBVT can have major negative effects on
health, proper care should be taken when exercise programmes are prescribed so
as to guarantee safety.
