I started off with a moderate program of 15Hz but you can go all the way up to 50Hz on some of the more aggressive programs. You start by placing your feet on either side of the rotation centre of the vibration platform. Each time the right leg is accelerated upward (push-phase), the left leg is accelerated downward (slack-phase). At the same time, the right leg is subjected to flexion, while the left leg undergoes extension. As a consequence, the pelvis is rotated upward on the right side, and downward on the left, which elicits flexion in the vertebral column.

During the passive extension of the leg, the flexor muscles are activated, and during flexion, the extensors are activated. Likewise, repetitive rotation of the pelvis elicits alternating activation of the hip adductors and abductors of the iliopsoas muscles and the erector spinae muscles. There are hardly any muscles that are not activated during vibration exercise.

Research is confirming that WBV stimulates muscle spindles and initiates muscle contractions. WBV elicits muscular activity and thus is a form of exercise rather than passive vibration. Data from studies also suggests at a frequency of 26Hz you can increase VO2 max similar to that of moderate walking. At publication of this review I was not given nor did I locate any studies to suggest that 10 minutes of WBV was equivalent to 2 hours of fast running or 1 hour of weight training.

Originally developed for the space program to prevent bone density changes in astronauts, studies showed a positive correlation between WBV and increase in peek bone density. Other studies cite improvement in lumbosacral proprioception, strength, power and velocity among athletes.

As for the more experienced exerciser, vibration training does result in significant changes of several motor abilities, with the stretch-shortening cycle. According to Valdimir M. Zatsiorsky and William J. Kraemer in their book, Science and Practice of Strength Training, "a hypothesis has been suggested that the effects of vibration training are similar to the effects induced by such means as dropping jumps: They both depress inhibitory reflex from Golgi tendon organs on muscle activation". Because the parameters of vibration (frequency, amplitude, duration) sharply differed in the performed studies, it is impossible to presently recommend an optimal procedure. Vibration training is still a topic of research".

So are WBV machines here to stay or are they part of another health and fitness fad? Hard to say, but based on studies and personal trial it is easy see the value of this type of exercise modality for the inactive market, those that have been injured and seniors with no pre-existing medical condition. WBV seems like an easy way to introduce the less active into the fitness market.