Int J Sports Med. 2011 Oct;32(10):781-7. doi: 10.1055/s-0031-1277215. Epub 2011 Aug 25.
Combined effects of whole-body vibration, resistance exercise, and vascular occlusion on skeletal muscle and performance.
Item F, Denkinger J, Fontana P, Weber M, Boutellier U, Toigo M.
Source: Exercise Physiology, Institute of Human Movement Sciences and Sport, ETH Zurich, Switzerland.
Purpose: The purpose of this study was to evaluate the effects of a new high-intensity training modality comprised of vibration exercise with superimposed resistance exercise and vascular occlusion (vibroX) on skeletal muscle and performance.
Method: Young untrained women were randomized to either train in a progressive mode on 3 days per week for 5 weeks ( N=12) or to maintain a sedentary lifestyle ( N=9). VibroX increased peak cycling power (+9%, P=0.001), endurance capacity (+57%, P=0.002), ventilatory threshold (+12%, P<0.001), and end-test torque (+15%, P=0.002) relative to the sedentary group.
- Training load increased by 84.5% ( P<0.001) after vibroX.
- The increases were paralleled by increases in myosin heavy chain type 1 vastus lateralis muscle fiber cross-sectional area (+14%, P=0.031) and proportion (+17%, P=0.015), thigh lean mass (+4%, P=0.001), capillary-to-fiber ratio (+14%, P=0.003), and cytochrome c oxidase activity.
- Conversely, maximal values for oxygen consumption, cardiac output, isokinetic leg extension power and jumping power remained unaffected.
- Notably, vastus lateralis muscle adaptations were achieved with a very low weekly training volume.
Conclusion: We conclude that vibroX quickly increases muscle (fiber) size, capillarization, and oxidative potential, and markedly augments endurance capacity in young women.
PMID: 21870317 [PubMed – indexed for MEDLINE]
Video of training – 2:15 into the video Galileo starts the rest period