Whole Body Vibration (WBV) through something like a Power Plate®Machine is a type of exercise that’s gaining attention in the health world. It’s especially helpful for women who have gone through menopause. After menopause, women can lose bone strength. This can lead to a disease called osteoporosis. But WBV can help fight this.
A study showed that WBV, along with regular exercise, can make bones in the hip stronger. Women who did WBV three times a week for six months had better results than those who didn’t.
Other research also shows that WBV can make bones stronger. It can even help people who are overweight have a healthier body shape.
What is a Whole Body Vibration (WBV) Machine?
It’s simple. And you’ve probably seen them in your local gym. You stand on a platform that shakes. This makes your muscles work hard. And when your muscles work hard, your bones get stronger.
Whole Body Vibration (WBV) is a promising approach to improving bone health, especially for postmenopausal women. It can help improve Bone Mineral Density (BMD) and reverse your Bone Age through a course of exercises, without the need for drugs or invasive procedures.
Power Plate® Machines use Whole Body Vibration, which can also make your muscles stronger and help you balance better. And it’s quick. You can do a WBV workout in just 15 minutes.
At DexaStrong, we have Personal Trainers specifically trained in the use of Power Plate® WBV machines for you to maximise your bone and muscle health on site.
Our clinic also offers Bone Density Scans utilising DEXA scanners that show how dense (or strong) your bones are.
This can help you keep track of your bone health and then our specialists can help you create a bespoke plan to support it.
What exercises can you do with WBV?
Our specialist trainers are skilled in creating bespoke exercise plans that utilise the PowerPlate® Whole-Body Vibration technology.
These plans are tailored to your specific needs, health and well-being goals, ensuring you get the most out of every session.
We’ve run below through four of the most common exercise routines using Power Plate® Whole Body Vibration Machines
Standing Squats: Stand on the vibration platform with feet hip-width apart.
Lower your body into a squat, keeping your knees behind your toes.
Rise back up and repeat. This exercise can help strengthen the lower body and improve balance.
Lunges: Stand in front of the vibration platform. Step one foot back onto the platform, keeping the front foot on the ground.
Lower your body into a lunge, keeping your front knee behind your toes. Rise back up and repeat, then switch legs.
This exercise can help improve lower body strength and balance.
Push-ups: Place your hands on the vibration platform and extend your legs behind you.
Lower your body towards the platform, then push back up.
This exercise can help strengthen the upper body and core.
Plank: Place your forearms on the vibration platform and extend your legs behind you, keeping your body in a straight line.
Hold this position for as long as you can. This exercise can help strengthen the core and improve balance.
In addition to these exercises, research has shown that WBV can have significant benefits for bone health.
A meta-analysis found that low-magnitude Whole Body Vibration therapy can significantly reduce bone loss in the lumbar spine in postmenopausal women.
Another study found that WBV treatments in elderly women can reduce bone mineral density decline.
On average the studies showed a 1.75% to 1.85% improvement in Bone Mineral Density (BMD).
Although this may not sound like very much, in real terms, post-menopausal women lose between 1% and 2% of their BMD per year, meaning that simply by following a course of treatment, the studies showed them reversing their “bone age” by one to two years.
Treatments with a cumulative dose over 1,000 minutes in the follow-up period were correlated to positive outcomes.
An additional study found that WBV and resistance training significantly improved bone mineral density in the hip and spine in obese postmenopausal women.
The bone mineral density of the greater trochanter, ward’s triangle, and lumbar spine was significantly increased in both the WBV training group and the resistance exercise training group.
Whole Body Vibration (WBV) exercises help to improve bone health, especially for postmenopausal women. It can help improve Bone Mineral Density (BMD) and reverse your Bone Age through a course of exercises, without the need for drugs or invasive procedures.
It’s a type of exercise that’s easy to do and has many benefits.
As always, it’s best to consult your doctor before starting a new exercise regimen. Stay strong and healthy with WBV!
If you would like to try one of our Power Plates to understand more about Whole Body Vibration exercise or learn more about how a structured plan can support your bone health, get in touch with us at DexaStrong.
Together. Stronger for Longer.