best-vibration-frequency

Whats the best frequency for vibration training?

The best frequency for vibration training depends on which type of vibration platform you use. In this article, we’re going to specifically talk about the vertical (lineal) type of vibration platforms. Are you looking to see if a vibration platform has the frequencies that are shown to work? Or are you simply trying to find the best vibration training program for your workout? Whatever your reason, you should have a better understanding of all this frequency jargon that seems to confuse a lot of people.

Best frequency for vertical vibration machines

Before we start off with the ‘best’ frequency for vibration training, let’s discuss the typical ranges of frequencies that are present in the majority of vertical vibration machines. The best reference is from an article I did on vibrationtraining.net. I discussed the frequency ranges for vertical vibration machines:

Vertical vibration machines seem to be effective for strength training between 30 and 50 Hz. Please note that we are talking about ‘strength training’ here. Now where do we get 30 to 50 Hz from? A study showed that the discharge rate of motor units during maximal effort reaches 30 to 50 impulses per second. Hence a vibration frequency of 30 to 50 Hz should elicit a pronounced stimulatory effect. One thing that is in common with all the research studies referenced is that the range of strength gains falls between 30 and 50 Hertz.

Now that we know what the range is, our experience shows that the right frequency depends on your own body’s reaction to the vibration. Each person is unique and has what we call a ‘sweet spot’. Also, the frequency might change after a few weeks because your body will accommodate to the vibration stimulus. Remember that our body can get used to the same exercise over and over again. Once it does that, it stops improving in whatever your goal was, whether it was to increase strength, flexibility or general mobility. In the same article, I summarize our real world findings:

In summary, each individual has their own unique frequency that they are comfortable working out at. Someone that is deconditioned or undergoing a rehabilitation program may have to start on something with less force generation. This does not necessarily mean its’ the right frequency for them. It means that’s what they can handle. Once we get past this, we usually find a frequency of 40 to 45 Hz as being the ‘sweet spot’ for the majority of the people with ‘strength’ and ‘intense workout’ in their goals and needs.

Best vibration frequency: Research versus practical experience

It appears that research and practical experience sometimes contradicts itself. In the case of vibration machines, this is becoming less of an issue. Originally, articles recommended 30 Hertz. Then some strength training studies came out at 50 Hertz. What’s surprising is that those who work in vibration training and place clients and patients on vibration machines are beginning to see very similar findings. According to Lloyd Shaw, in his follow up article to mine, he summarized his findings:

My prediction is more companies and individuals who are forming this industry and dealing with the public will choose to use 40hz + on Lineal platforms. And the research in time will show that far from losing benefits at that range, they will perform the same function if not better than 27hz.

With all these findings, there are several tips we can provide you if you are deciding on purchasing a vertical vibration machine, or looking to change up your exercise program:

  1. If you are using vertical vibration machines, remember to not be tied down to one frequency, although we are getting closer to knowing the ‘range’ of frequencies that we found to be effective.
  2. Remember to purchase a vertical vibration machine that actually has the frequency ranges we recommend.
  3. If your machine does not have the frequency ranges we describe, then you’ll need to focus more on changing up your exercise positions and / or adding more weight to your body to get different vibration stimulation effects. You can also change up your exercise time. For example, you may be doing a squat for a 30 second rep. Next week, change that up to about 45 seconds. Then bring it down to 30 seconds and do more sets. Remember to always change up your body.
  4. As Lloyd Shaw makes clear, not all vibration platforms will give you the consistent vibration that you require. Some machines may simply not get to a higher frequency level on vertical machines. That will require you do some research into whether that machine is something that may benefit you.

If you are looking to purchase a machine and needs credible experts to help answer your questions, please feel free to contact us anytime. Interested in vibration training programs to help you get started with your goals? Register for free by clicking here and you’ll get some free training programs to get you started. We hope you got some valuable information on helping you with your program by answering the question on the best frequency for vibration training.

About the Author Dr. Jasper Sidhu

Dr. Jasper Sidhu has been using vibration platforms for over 10 years in rehabilitation, sports, fitness and weight loss settings. In addition to hands on treatment of patients and clients in these settings, he has lectured at various universities and medical association meetings on the application of vibration training.  

Leave a Comment:

2 comments
Rebecca Hodkinson says October 3, 2012

Hiya, I’m in Kent England. I’m thinking of getting a vibration machine for home. And was wondering which ones you would recommend? Any under the £500 pound mark. I am a gym instructor, but find I’m not useing the gym so much at moment. As it’s becoming like a busmans hoilday :-). Any help would be gratefull

Reply
    Dr. Jasper Sidhu says October 4, 2012

    Hey Rebecca, the type of machine to get depends on your needs and goals. There’s usually a good general feel of what to get, but consider vibration machine shopping similar to shopping for a good treadmill. When you say you are looking for general fitness and are a gym instructor, do you realize that some of the cheaper machines may not have the intensity levels that are going to give you the type of workout you desire? Take treadmills for example. You’ve been on the ones at the gym. Now go on one that is around 500 pounds in cost. Is it similar to the ones you use at the gym? Would you be comfortable on getting on these on a consistent basis at home? Do you run on them? Jog? Or simply walk? For a senior or someone that just wants to walk inside, they may be good. For someone that’s heavier or jogs an hour a day on them, or has several family members use them, then they wouldn’t be good to get.

    Drop us off an email at info@vibrationexercise.com with the following information: Current experience with vibration. Which type of machine you’ve used (pivotal / vertical); what are your current goals; start with that and then i’ll follow up with you on narrowing it down further until we find a machine that should fit you. Remember, it will fit YOU, and not anyone else that comes across this site. Everyone should know there’s not one machine that is going to be right for everyone, especially if your needs are based on price.

    Dr. Sidhu

    Reply
Add Your Reply