First discovered by the Soviet Space program, whole-body vibration therapy was used to increase bone density and muscle tissue for their astronauts. When traveling in space, the removal of gravity caused bone loss and muscle tissue loss. Vibration therapy was used and found to be successful. So successful, in fact, that Valery Polyakov, a medical doctor and Russian cosmonaut, was able to spend 430 days in space, setting a world record. American astronauts who did not use vibration plate therapy were only able to spend 196 days in space before having to return due to loss of bone density and muscle tissue degeneration.
Beginning Your Exercise with Vibration Plate Therapy to Increase Bone Density
Assume a semi-squatting position once you’ve stepped onto the vibratory plate. This position will reduce risk of exercise related injuries by minimizing the impact of vibration.
A professor at the University of Maryland School of Nursing, Barbara Resnick, recommends you actively participate using your leg muscles to reduce how much vibration goes to your head.
Use Low Frequency to Increase Bone Density
Once you are on the whole-body vibration unit, set it to a low frequency. Stay on in the semi-squat position for one minute. Then, turn off the unit and rest upright for one minute.
To aid patients who had hip replacements, the Oregon State University did a study using vibration therapy. They set their vibration levels to 30 hertz.
Keep Workout With Vibration Therapy to Under 10 Minutes to Increase Bone Density
You should spend a total of six minutes in active vibration therapy with a total of six minutes rest. For every one minute on the machine, take one minute of rest off the machine. If you have osteoporosis, you should not have active sessions longer than ten minutes total.
The Institute of Musculoskeletal Research and Clinical Implementation did a study to test the effects of whole-body vibration therapy on increasing bone mineral density. In eight months, subjects noticed a 4.3 percent increase in their bone mineral density and their balance improved by 29 percent.
Warnings When Using Vibration Plate Therapy to Increase Bone Density
If you have acute thrombosis, recent wounds, recent surgery, hip or knee implants, severe cardiovascular disease, acute hernia, discopathy or spondylolysis, epilepsy, severe migraines, tumors or are pregnant; you should not use vibration therapy.
You should also not use whole-body therapy if you have pacemakers or recently implanted metal pins or intrauterine devices.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
References:
Whole Body Vibration: Frequently Asked Questions
Medscape Today: Is High – Vibration Exercise Safe for Patients with Osteoporosis?
Oregan State University: OSU Researchers to Shake – Up Hip Replacement Therapy
Europlate: Vibration Fitness – How does it work?
Tamara Laschinsky - Health and wellness advocate, author, researcher and owner of Natural e GREEN: Natural Health & Wellness store!
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