1.1 Are there any differences in exercise as compared to traditional strength training exercises?
Certain exercises in regular fitness are performed in the same manner as “WBV” Device exercises. After all, we are dealing with the same physiological and kinetic principles of the human body. The lower back for example is naturally curved (lordosis). In a functional sense the back is stronger in lordosis than it is in posterior curvature (kyphosis). There is less strain put on the lower back while training on the “WBV” Device because there is no added load of a heavy barbell.
1.2 Can WBV Device training improve flexibility?
Yes, all muscles and joints that are stretched during the training are fully mobilized. The vibration also loosens adhesions, which positively influences flexibility even more. Research has shown that stretch exercises with vibration gave a greater increase in flexibility than stretch exercises alone. By using the “WBV” Device in different positions (as shown on our exercise-poster) it is possible to stretch different muscles. The Golgi tendon organs are activated during training, which promotes a high measure of relaxation (tendon-reflex). An extra advantage is that muscles are lengthened in a functional and active position, while not decreasing explosive muscle strength.
1.3 Should I use a step for certain exercises?
As you can see on our instruction poster it is easier to perform some exercises with a step, as doing them without one requires a fair amount of muscle strength in the hamstrings. If you do these exercises without a step you will notice that your feet will shift/slide on the vibrating surface of the “WBV” Device. “WBV” Device does not provide the step.
1.4 When can I increase the intensity of my training, and how do I do so sensibly?
Because the initial training phase on the “WBV” Device occurs on a neurological level (as it also does with conventional training), it is necessary for all persons training on the “WBV” Device to acclimate to this new form of training to benefit from the full effects of vibration. Dependent on the condition of the individual, the duration in the Adaptation Phase may last as long as four weeks or more, or as rapidly as less than two weeks. “WBV” Device recommends the following progression:
- Extend the time of each exercise – 30s to35s, 45s to 50s
- Reduce the rest period between exercises – 60s to 45s, 45s to 30s, etc.
- Increase number of sets per exercise
- Perform exercise dynamically
- Add additional exercises
- Increase frequency – 30Hz, 35Hz, 40Hz, 45 etc.
- Incorporate unilateral movement (i.e., perform exercises on one leg, etc.)
- Increase Amplitude – Low to High
1.5 I wonder if the muscles are trained effectively with the straps, as I don’t feel much while doing
You can train the upper body while using the straps. For an effective work-out you will need to make sure that the straps are fully tightened at all times to enable a transfer of vibration to the upper body. Standing on the floor in front of the “WBV” Device while performing the exercises with the straps will allow you to experience more vibrations to the arms and upper body. To ensure the highest possible efficiency we advise that you use the “high” mode in these exercises. For the extensors such as shoulders, chest and triceps you can also perform the exercises where direct contact with the plate is established
1.6 Should I do my WBV Device exercises before or after my cardio training?
You can integrate “WBV” Device training anywhere in your exercise schedule. Some people prefer to start with weight training, followed by cardio-vascular training and then on to the massage-exercises on the “WBV” Device. However, you can adapt a schedule according to your own preference. There is no specific order that must be maintained in performing the different components of your training session
1.7 If I want to train my entire body on the WBV Device, can I do all the exercises in one
Yes, training on the “WBV” Device has an enormous advantage over traditional training as it causes considerably less damage to the muscles (less microtrauma). However, the speed of recuperation depends on ones level of physical fitness and the specific exercises that are performed on the “WBV” Device. Training your entire body on one day is absolutely no problem.
1.8 Why do I sometimes get headaches immediately after a training session?
If you use the machine according to our instructions and you are not suffering from any type of migraine, this is caused by not drinking enough water or fluids containing glucose prior to the training. Recent scientific research has shown that almost 70 % of the population is suffering from dehydration, as a result of drinking coffee and alcohol, smoking, stress and not drinking enough water. This means that a lot of people do not have enough fluids in their bodies. Over 50 % of our bodies consist of water, which is why the fluid balance is of utmost importance. This is augmented by diets where people are encouraged to eat less, which will decrease the amount of fluids taken in even further. This group should in fact drink a lot more water. Training on the “WBV” Device causes an enormous activation of the lymphatic system that will result in a loss of body fluids. Therefore, we advise people to consume at least 10oz of a drink containing glucose, preferably half an hour before training.
1.9 Can I use the WBV Device barefoot?
To use the “WBV” Device responsibly, first and foremost you have to ensure that the vibrations can be correctly transferred to the body. If contact is established between two hard surfaces this will cause friction. Compared to soft tissue, hard tissue cannot absorb vibrations as well. The idea is to integrate with the plate so that there is no friction between the body and the vibrating surface. This will be easier to achieve while wearing shoes with flexible soles that are not too thick. The shoes need not be training shoes, although we do recommend it. If you would rather train barefoot, or when you are performing exercises where another part of the body is in direct contact with the “WBV” Device, we suggest that you make use of the rubber mat supplied.
1.10 I have been exercising intensively for years. Can I start with the advanced program?
Even for a well-trained athlete, vibration exercise is a new form of training. As with any type of sports or physical exertion, you will have to allow your body to get used to a workout that will progressively intensify. It is very important to keep to a training schedule specifically developed for you. Obviously, the more fit you are the quicker you will be able to increase the number of exercises, the duration and of course the intensity of the training. “WBV” Device training should always be an exertion. You will have to stimulate your body constantly by increasing the intensity of the training (as described in point 2.6), or the efficiency of your training will diminish in time.
1.11 Can I alternate different muscle groups?
After having trained on the “WBV” Device for some time, it is a good idea to divide your schedule in such a way that while you are training one muscle group, another group can relax, and vice versa. In principle, it is prudent to choose a split schedule where upper and lower body are alternated. As you progress you can perform the exercises without breaks. This will increase efficiency and it will also gain time. A big advantage of performing the exercises without rest is that the heart rate remains elevated during the entire schedule, intensifying your training and providing you with a cardiovascular stimulus as well.
1.12 How old should I be to start training on the WBV Device?
If you will be training with a professional fitness instructor or a certified “WBV” Device instructor, the minimum age is 12 years old. The frequency, position and duration of the training will have to be modified to the specific person concerned. All exercises should be performed in “low” mode. Young people can benefit as much from vibration training as anyone else.
1.13 My mother is 72 years old; can she train on the WBV Device?
One of the first applications of the “WBV” Device was for combating osteoporosis. It has proven to be a very effective weapon against this problem. Scientific research has shown a linear connection between muscle strength and bone density. The vibrations and different forces affecting the body during a “WBV” Device session enormously stimulate the bone tissue. In a recently published study, post-menopausal women trained on the “WBV” Device 3 times a week for 6 months, after which a tremendous increase in bone density was measured. While using the “WBV” Device, one can activate their muscles in an easy, safe and simple manner, without having to use external objects such as weights, dumbbells or dyna-bands. There is also a lot less strain put on the joints, ligatures and tendons during vibration training than with conventional weight training. All of the results that can be achieved by young people are attainable for the elderly as well.
2.1 Are the contraindications absolute?
The list of contra-indications is a list of all medical conditions that would be a reason to advise against using the “WBV” Device. This does not mean that if you are suffering from any of the conditions on the list, you could never user the “WBV” Device at all. In a number of cases it is highly recommended to integrate vibration training in a treatment plan. Of course, this would have to be under medical advice of a doctor, specialist or physiotherapist, and under strict supervision of a trained “WBV” Device instructor. Because there are several studies being conducted at this time on the effects of vibration training on several physical problems, the list of contra-indications may be adjusted in the future. Some empirical studies have shown that there is an entire range of conditions where vibration training may play an important part, such as C.V.A. (cerebro-vascular accidents, also known as a stroke) and Parkinson’s disease.
2.2 Can vibration training help in preventing or treating varicose veins?
Varicose veins are caused by leakage in valves in the blood vessels. Due to gravity, blood would normally flow back into the lower extremities. The only way the body is able to pump the blood that is low on oxygen back to the heart is using these valves, preventing the blood from flowing down. The “WBV” Device greatly stimulates the circulation, and will improve the return flow of the blood if used on a regular basis. We advise you to perform the exercises dynamically. If you would like to do massage exercises, which are very important for circulation, first massage around the varicose veins before allowing the “WBV” Device to come into direct contact with them.
2.3 Do the hormones produced after vibration training have harmful effects?
Hormones regulate many systems in our bodies. They are the messengers that able to speed up, or if necessary slow down, certain processes. Recovery after exertion is influenced by so-called natural regeneration hormones, which are produced by the body and transported by the blood vessels. These hormone levels, among others, are elevated after any kind of exertion or weight training. However, the levels are not high enough to harmfully effect the natural production, or in such a way that one could be found positive when tested for use of drugs. On the contrary, people benefit greatly from these higher levels, which enable our body to recuperate faster and more easily, while the break down of proteins is negligible. In this manner the body can profit from training in the most efficient way without having to spend a lot of time for recovery as with other forms of exertion. The regeneration hormones have no negative influence whatsoever.
2.4 My doctor/specialist doesn’t know the WBV Device, what should I do?
“WBV” Device attends seminars and conferences throughout the country where doctors, physiotherapists and other specialists are very welcome. Both nationally and internationally, vibration training is becoming more widely known. The knowledge and know-how on the many applications of vibration training is growing rapidly, not only in the world of health and fitness clubs, but also in the area of medical and rehabilitative care. If your doctor, specialist or physiotherapist would like to know more about the “WBV” Device and its possible applications, have them visit our web site at Several extensive scientific studies are being carried out at this time.
2.5 I am a diabetic. How can I train on the WBV Device?
Diabetes is a contraindication for training on the “WBV” Device because of the rapid decline of the blood glucose levels, which may cause the patient to feel faint. However, the “WBV” Device is also very well suited to improve the physical condition of diabetics. After a check up performed by an MD a diabetic can perform the entire training schedule on the “WBV” Device.
2.6 I suffer from arthritis. How can I train on the WBV Device?
Training on the “WBV” Device can lead to the reduction of pain for those who suffer from arthritis. Any form of exercise that avoids excessive strain on the afflicted joints is recommended. However, you should pay attention to certain aspects, such as not overextending the joints, and preventing sudden, unexpected shock and strain. Because of the nature of the exercises performed on the “WBV” Device, this has proved to be an extremely suitable form of training.
2.7 When can vibrations be harmful?
These days there is a lot of media attention and scientific research aimed at the effects of vibration training on the human body. Our body was made for movement. We have been perfectly equipped to absorb all of the vibrations we are confronted with in our daily lives. However, the amount of mechanical vibrations we are exposed to has increased enormously over the last few centuries. Truck drivers, forklift drivers, construction workers and helicopter pilots absorb a lot of vibration on a daily basis. The complaints they suffer, mainly in joints and spine, cause tremendous problems. However, there are some fundamental differences between vibration exposures in the work place compared to vibration from the “WBV” Device. While training on the Plate you are actively using the vibrations, which are being absorbed in the muscles instead of the joints. The duration is also much less. The total amount of time of a training session is not even close to the time that people are exposed to vibrations in a working environment. The “WBV” Device complies with the I.S.O. standards for industrial use, provided that training does not exceed 2 hours a day. If you use the “WBV” Device according to our instructions and under certified supervision, vibration training is many times safer than any other sports or training activity.
3.1 Do fitness rules apply to the WBV Device? Such as a two-day rest period in between?
Many of the rules considered valid for regular weight training also apply to vibration training. However, recovery is much faster because there is less protein break down compared to conventional training methods. If you feel comfortable and you have built up the intensity of your training gradually, you should be able to use the “WBV” Device every day. We do advise that you program your schedule so that you start with the larger muscle groups and follow with the smaller muscle groups.
3.2 Does the WBV Device improve circulation in the entire body, or just locally?
In the massage exercises circulation will mainly improve locally, with a very positive effect as it counteracts cellulite. Circulation in the muscle also increases enormously. During exercises involving contraction of the muscle usually circulation diminishes temporarily, this phenomenon is known as vasoconstriction. While standing on the “WBV” Device, however, circulation in both muscle and skin tissue increases dramatically, which is highly unusual.
3.3 What are the advantages of training dynamically?
You can perform the exercises statically (without movement) or dynamically (with movement) on the “WBV” Device. During our daily activities we use our bodies, and many of our muscles, dynamically. That is way dynamic exercises are more functionally effective (closer to the normal use of the muscles). If the “WBV” Device is used for therapeutic treatment the therapist may choose to perform the exercises statically. You will also have to begin your first training sessions on the “WBV” Device with static exercises in order to learn the proper technique, so that you will be able to perform the exercises in the best possible way.
3.4 Should I do cardio-training as well?
In principle you could exchange your cardio training for the “WBV” Device schedule, but only if you were to perform all of the exercises dynamically and have little or no rest in between. Vibration training will attain many of the effects you are developing in cardiovascular training. There will, however, not be an adaptation of the heart muscle, the so-called hypertrophy phenomenon. If you are an athlete using the “WBV” Device as a part of, or in preparation for, regular training, it is recommended to integrate cardio-vascular training in a complete program. In that way the “WBV” Device will work as a catalyst and will enhance the effect of the cardio-vascular stimulation enormously.
3.5 Is training on the WBV Device effective?
All of the movements basic to the human body can be performed on the “WBV” Device. By performing some of the exercises in a dynamic manner the effect will increase greatly. All of these effects can be integrated in daily life. If vibration training is part of a sport specific training schedule you will obviously have to make certain adaptations to the movements inherent to that particular sport in order to counter a loss of co-ordination. You will improve your ability to cycle by riding a bike, not just by standing on the “WBV” Device.
3.6 Why do you start with so few exercises, and does my schedule intensifies gradually?
As with all sports or physical exercise, we are dealing with certain physiological principles in vibration training. One of these principles is the fact that in time you will have to train more and longer to get even a fraction of the result (because the body eventually adapts to the stimulus and will be able to deal with the training much more easily). Because of the high intensity of the stimulus provided by the “WBV” Device, an enormous effect is achieved in the early stages of training even with very few exercises. The higher the level of training, the more intensively you will have to exercise to reach any kind of results. A training schedule has to be built up gradually one step at a time to be able to make use of the super compensation phenomenon, which enables the body to undertake more rigorous exercise when a training stimulus is received at the right moment of recovery. Practically speaking, this means that any stimulus should be repeated regularly in order to achieve the required results, decided by and depending on the nature and the intensity of the stimulus. However, these results are reversible. If you stop training, the results will disappear in time, as the body needs a constant stimulus in order prevent regression.
3.7 How does the WBV Device cause muscles to contract automatically?
The physiological principle behind the stimulation of muscles is extremely complicated. Due to mechanical vibration produced by the “WBV” Device the body will react immediately. While standing on the “WBV” Device, the natural balance in the human body is disturbed. Many muscles will be activated in order to recover the balance lost. By changing the angles of the joints and the position on the “WBV” Device the muscles around the joint involved will stretch. This stretching is registered by the muscle spindles, which will send a signal through the afferent nerves to the cortex, which in turn will react with signals through the spinal cord and cause a reflex contraction of the muscles involved. The change of position is thus countered as soon as possible.
3.8 How long will the effects last If I quit training?
As with all other kinds of training, the results achieved will disappear in time once you stop stimulating the body. This is caused by the biological law known as reversibility, meaning that the human body strives for a balance in all things. For example, if you break your arm, muscle strength will begin decrease within 24 hours after immobilization. This principle is applicable for many physiological processes. If you reduce or even stop using the “WBV” Device after having trained intensively, the effects will slowly recede. However, the speed of this recession is highly individual, and depends on a number of other matters as well.
3.9 Are there any long-term effects of vibration?
The effects of vibration training have been researched for many years. So far, no negative effects have been found at all if the “WBV” Device is used according to our instructions and advice, and under proper supervision. Certain principles will have to be adhered to, such as responsible and safe use of the machine, and consulting a doctor prior to using the “WBV” Device if any of the contra-indications are involved.
4.1 Are there any other exercises than the ones on the poster?
We have developed a number of exercises that are extremely well suited to all kinds of specific targets. DKN”WBV” Device International is presently working on the development of a number of exercises specifically meant to assist in recovery of injuries and several other physical afflictions. We are also working on exercises to increase joint flexibility and mobility.
4.2 Is it possible to replace my entire fitness program with a WBV Device program?
Training on the “WBV” Device offers all of the effects you could attain by means of regular fitness training, except for the enlargement of the heart muscle. You can achieve every other goal (such as muscle strength, flexibility, co-ordination, and endurance) by using the “WBV” Device. If used for weight training within a sport specific training schedule you will have to combine the “WBV” Device exercises with others using barbells and dumbbells, to enhance co-ordination of upper and lower body.
4.3 I have questions my own gym cannot answer. Where can I get more information?
Have your gym contact “WBV” Device USA or visit our website which contains a substantial amount of information and should be able to answer many of your questions.
4.4 How long has vibration training been around?
At the end of the 19th century, scientists discovered that mechanic vibration can alleviate pain, and thus vibration was put to use to treat physical discomfort. In the 20th century proper scientific research was undertaken on the influence of vibration on bone growth. Because astronauts experience a significant decrease in bone density during their stay in space, therapies were required in order to counteract this symptom. The growing number of elderly people also initiated research into the connection between vibration training and bone density. It turned out that vibration therapy improved bone density enormously. In the middle of the 20th century scientific research also showed that vibrations transferred to the body will cause a stretch reflex in which the muscles are contracted continuously. In the former Soviet Union, this principle was put to use in improving performance in sports. During the 70’s, many Russian scientists (e.g. Nazarov, Issurin) have studied the effects of vibration training, where a great increase was found in muscle strength, flexibility and recuperation capacity. In the western world this new form of weight training was largely unknown. Only after the Iron Curtain was pulled down, scientists from Israel and Italy rediscovered and developed the principle of vibration training. In the therapy field local vibration methods have been used for years, both preemptively and in recovery and rehabilitation after injuries. The “WBV” Device is a Dutch product, based on scientific findings and results, and expanding the use of this form of training to the entire human body with the help of the straps.