Power Plate Whole Body Vibration Training With Resistance Training Decreases Body Fat Percentage
As people age, changes in body compostion include increases in fat mass, descreases in lean body mass, and a redistribution of body fat patterns. Postmenopausal women experience hormone changes, which can lead to the development of insulin resistance and the metabolic syndrome. In this study, the goal is to determine the effects of combined traditional high intensity interval training and whole-body vibration on body composition in postmenopausal women.
Method:
The purpose of this study* was to determine the effects of 8 months of resistance training with and without whole-body vibration (WBV) on body composition in sedentary postmenopausal women. The subjects of this study were estrogen-deficient postmenopausal women between the ages of 60-75.
55 women were assigned to resistance only (RG), vibration plus resistance (VR) or non-exercising control (CG) groups. Total and regional body composition was assessed from the total body DXA scans at baseline (pre) and after 8 months (post) of training. All 55 subjects completed the entire 32 weeks of the study.
The whole body vibration (WBV) training was conducted with the use of a Power Plate vibration platform. Participants performed dynamic movements in three positions: (1) dynamic squats while standing on ibration platform, (2) performing shoulder extension/flexion movements using the straps while seated on the vibration platform, and (3) performing wrist curls with the attached straps while standing on the floor. Vibration exposures started at a low intensity and increased throughout the study. There was a 15 second rest interval between every vibration exercise.
Results:
In the vibration plus resistance (VR) group, total % body fat decreased from pre- to post-time points, whereas, the non-exercising control (CG) group had a significant increase in total % body fat. Both training groups exhibited significant increases in bone free lean tissue mass for the total body, arm and trunk regions from pre to post. CG did not show any changes in lean tissue.
Conclussions:
This study demonstrates that whole body vibration in addition to resistance training can result in positive body composition changes by increasing lean tissue. However, only the combination of resistance training and whole-body vibration was effective for decreasing percent body fat.
* https://www.maturitas.org/article/S0378-5122(09)00103-0/fulltext
