A Weight Loss Workout Without the Work?Is there really such a thing as an effortless weight loss workout? No!
But an increasingly popular training method known as whole body vibration or WBV can certainly make working out a lot easier.
What is Whole Body Vibration Training?
Whole body vibration training or WBV consists of performing a series of simple exercise on a vibrating platform.
WBV was initially developed by a Russian scientist to Today WBV is used by athletes to improve their performance as well as by older people to prevent loss
Is WBV an Effective Weight Loss Workout?At the present time there is not enough evidence to say that WBV by itself causes weight loss.But the effects of WBV on muscles, energy expenditure and hormonal balance suggest that it may, indeed, do just that. And there have been at least two studies in animals suggesting that WBV may help prevent weight gain - including the weight gain that typically accompanies aging.
Effect of WBV on Muscle and Energy ExpenditureMany studies indicate that WBV increases muscular strength. In fact, WBV apppears to be as effective at increasing strength as conventional resistance or strength training.The advantage of WBV is that it requires less time, less effort and causes less stress to joints, tendons and ligaments than conventional resistance training. WBV also increases energy expenditure to about the same degree as walking at moderate intensity. This makes it ideal not only for people who don’t like to exercise, but also for those who have difficulty exercising due to conditions like arthritis or fibromyalgia and for those recovering from an injury.
Hormonal Changes Associated with WBVThe increase in strength seen with WBV is believed to be largely due to muscular activity, that is, the multiple rapid contractions and relaxations caused by the vibrating platform.But at least one study has shown that WBV also causes a rise in the anabolic hormones testosterone and growth hormone in healthy young men as well as a decrease in blood levels of the hormone cortisol. These changes could also account for the increase in muscular strength seen with WBV, and again suggest that WBV may facilitate weight loss.
WBV and Weight Loss
While there is little direct evidence to support its role in weight loss, the effects of WBV on muscles, energy expenditure and hormones suggest that WBV may be at least somewhat effective as a weight loss workout.
And animal studies show that, even if WBV doesn’t cause weight loss, it may help prevent the weight gain that normally occurs with aging. In one such study, just 15 minutes a day of WBV over a 15 week period was shown to inhibit fat synthesis by 27% and to reduce leptin levels by38.3% in young mice. (High levels of the hormone leptin are associated with obesity.) In this study, WBV was thought to work by suppressing the development of fat cells in the young animals. This suggests that WBV may be useful in preventing the development of obesity in children. In one study, for example, WBV suppressed fat production by 22% in a mouse model that exhibits accelerated age-related changes in body composition. And whole body vibration has been shown to slow the acquisition of fat in mature female rats compared to mature rats who were not subjected to WBV.
More Than a Weight Loss Workout: Additional Benefits of WBVIn addition to its effects on muscle and its possible effects on weight, WBV has benefcial effects on bone, overall circulation and pain.Effect on Bone: WBV has clearly been shown to decrease bone loss – and not just in astronauts, but in postmenopausal women as well! This is important because, after menopause, bone mineral density can decline at rates as high as 3% per year leading to osteoporosis and bone fracture, particularly fractures of the hips and spine. However, just 12 weeks of WBV have been shown to prevent bone loss in both hips and spine in postmenopausal women. And 24 weeks of WBV training has been shown to actually increase bone mineral density in women who had gone through menopause. Effect on Circulation and Pain: Since the rapid contraction and relaxation of the muscles caused by the vibrations work as a pump to increase blood flow, WBV also causes an immediate improvement in circulation. And several studies have shown that WBV also reduces chronic pain, including chronic low back pain. This may be due to direct effect of vibration on the muscles along the spine, and may also be due, at least in part, to improved circulation.
Should You be Using WBV?While WBV may or may not be effective as a weight loss workout, exposure to WBV has many other health benefits, particularly for postmenopausal women, those who are recovering from an injury and for those with conditions that would normally limit exercise.And WBV workouts are much easier and shorter than conventional strength training workouts. If this makes it more likely that you will engage in an exercise program – and if you can afford the rather hefty price of the machines – well, go for it! For great weight loss workouts, I recommend visiting this website! More on Whole Body Vibration
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