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Fundamentals of Vibration Training

Static vs. Dynamic Exercise

Depending on your goals, a number of different exercises can be performed while standing or sitting on the vibration machine. These exercises primarily fall into two categories: static and dynamic.

Static exercises, also called isometrics, require holding a steady position. These exercises do not involve moving the joints or active movement but require constant muscle involvement to hold. For example, holding a plank (push-up) position is a static exercise because it does not require active movement but requires the muscles to be engaged for the entire movement.

Pro Tip: Resist the urge to hold your breath during static exercises! It’s important to keep oxygen flowing to your muscles and holding your breath can raise your blood pressure. If you feel dizzy at any point while using the machine, stop immediately.

Dynamic exercises are the activities most people think of when they think of exercise. They include traditional weight training, running, swimming, and any other exercise that requires you to move your muscles and joints.


Many users also choose to add stretching as part of their vibration training. Just like exercise, stretches can be either static or dynamic. Static stretches are held for several seconds without moving, while dynamic stretches might involve constantly moving to deepen the stretch or a slight “bobbing” motion to lengthen the muscle.

Before Using the Vibration Machine

Before you exercise, stretch, or use the platform, make sure that you get the okay from your doctor, and follow any and all instructions given to you by a healthcare or fitness professional. If at any time something doesn't feel right, stop immediately.

If you have medical conditions such as circulation problems, high blood pressure, heart problems, diabetes, or any others that may affect your body during periods of exercise or increased circulation, it is imperative that you receive the go-ahead from your doctor to exercise on the machine, and monitor your health and well-being during use. Seek emergency medical care right away if necessary.

Vibration Workout Lengths

Much like a traditional workout, the length of a workout on a whole body vibration platform is going to vary depending on your goals and current level of fitness. Unlike traditional fitness routines, vibration machine workouts are usually short. In fact, long sessions on the machine are generally discouraged!

Most vibration training workouts will range between 10 and 20 minutes, with a maximum length of 30 minutes. It's important to not overdo it! Make sure to set the machine to the proper frequency and amplitude, and never extend a workout longer than is recommended by a health or fitness expert.

Some vibration machines include a timer that you can preset to turn off after a certain amount of usage. It is very easy to get lost in music or television if you listen or watch during your workout, which can result in accidentally working out for longer than planned. You can avoid going over the intended time by setting the timer appropriately before you begin.

Targeting Areas of the Body

Vibration training lets you target a number of body areas, letting you achieve your therapeutic or training goals. It is used by astronauts, athletes, and trainers, as well as those interested in weight loss, toning or with certain medical conditions. Your specific goals will dictate which exercises or stretches you perform and which areas you target with your training.

Pro Tip: Before you begin an exercise regimen, take a little time to get used to the machine. Stand on the platform with the feet parallel about a foot apart and with the knees bent slightly. Start on a low frequency and amplitude as you get acclimated to the machine.

Aiming to target your legs? A slight bend in the knees puts vibration in the thigh, quad and hamstring area. Focused on chest and arm exercises? You can place your hands directly on the plate and utilize a plank position for strength. If you're targeting the abdominals, you'll likely be instructed to sit on the platform to perform certain exercises, such as leg lifts and twists. Resistance bands (many platforms come with bands attached to the machine) can also be used to target areas of the body such as the arms, shoulders and neck.

Incorporate WBV with other Training

Whether used as a primary source of exercise or a substitute for traditional workouts, WBV machines have proven to be an effective method of training. Often incorporated into warm-ups, vibration machines let trainees reach their maximum threshold for muscle integration by promoting blood flow and a full range of motion.

These increases flexibility and blood circulation have been backed by scientific study and are proven effective: In 1984, Nazarov and Zilinsky were the first research to explore the effect of vibration training on flexibility. After conducting their research on male gymnasts, they found that their flexibility increased when vibration training was incorporated. In 1994 a group of researchers created a follow-up study and tested the effects of vibration plate machines on twenty-eight male physical education students. These students were randomly placed into two groups: those utilizing vibration, training and stretching or simply utilizing traditional training and stretching. After conducting the study, the researchers found that the students who used vibrating plate training had increased levels of leg splits and trunk flexion in comparison to those who did not use it.

Everyone from seasoned athletes to fitness beginners can benefit from supplementing vibration training. We have outlined different exercises for every skill level, from beginner to advanced. We have even included modifications to increase the intensity of these workouts as you reach and exceed your goals. To view these exercises just select your skill level on the left and click to get started!

Potential Full Body Fitness Results

As with any exercise regimen, it's important to have realistic expectations. Change doesn't happen instantly, but with persistence, you can harness the potential of your whole body vibration machine. The scientifically backed WBV allows clients, patients and individuals to successfully achieve fitness and therapeutic goals. These results can include weight loss, muscle toning, and increased strength. Vibration training can also yield positive outcomes of increased balance and healthier proprioception (the perception of one's body parts). It is also currently being studied to for its positive effects on patients with neuromuscular conditions.

For more information on the full body potential of whole body vibration training, please visit our Supporting Research section for a list of supporting studies.