Vibration plates, lifting during pregnancy, and a new era for the SBS podcast
The Stronger By Science Podcast
The Benefits of Vibration Plates for Strength Training
Vibration plates seem like a way to make easy exercise ever so slightly harder. So for outcomes like like strength outcomes or vertical jump height, they don't really do too much. If you're someone who would need to do say 10 squats with 400 pounds to actually cause some sort of beneficial effect, doing those body weight squats on a vibration plate probably isn't going to do anything particularly useful for you. It seems like it has kind of a possibly beneficial effect on bone mineral density. That's trivial to small and magnitude. And it also seems to help with like balance and maybe fall prevention and elderly people as well.
The Stronger By Science podcast is back, and it's the start of a new era for the show! We've got a new hosting line-up, new segments, new cover art, new music, and new way for you to get your questions answered. But a lot remains unchanged: We're still aiming to break down the latest health and fitness research and trends in a way that's easily understandable and fun to listen to. Going forward, we'll be releasing new episodes every two weeks on Wednesdays.
In this episode, Greg and Lyndsey delve into the history and science behind vibration plates. Are there legitimate, scientific purposes for this trendy piece of equipment, or is it just a total scam? Then, they discuss a new study that investigated the impact of heavy resistance training on pregnancy and postpartum health outcomes. That discussion leads to a larger conversation about how exercise guidelines evolve.
Want to get your question answered on a future episode of the podcast? Record a voice memo on your phone and email it to podcast@strongerbyscience.com.
TIME STAMPS
- Introduction of a new era for the podcast (0:00)
- Lyndsey introduction (8:52)
- Vibration plates (13:06)
- Lifting during pregnancy: (1:06:40)
MORE FROM THE SBS TEAM
- Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
RECOMMENDED PRODUCTS
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
SOURCES AND LINKS
Vibration plates
Vibration plate articles:
- The main inspiration for this segment was Beth Skwarecki’s Lifehacker article – TikTok Myth of the Week: Vibration Plates
- The history of vibration therapy
- The Historical Evolution of the Therapeutic Application of Whole Body Vibrations: Any Lessons to be Learned? | Austin Sports Medicine
- Dr. John Kellogg Invented Cereal. Some of His Other Wellness Ideas Were Much Weirder | HISTORY
- Belt Vibrator
Whole-body-vibration meta-analyses: Fat loss metas
- Effects of Whole-Body Vibration Training on Body Composition, Cardiometabolic Risk, and Strength in the Population Who Are Overweight and Obese: A Systematic Review With Meta-analysis - ScienceDirect
- Does whole body vibration therapy assist in reducing fat mass or treating obesity in healthy overweight and obese adults? A systematic review and meta-analyses
- The effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses - PMC
Whole-body-vibration meta-analyses: Others
- Long-Term Effects of Whole-Body Vibration on Human Gait: A Systematic Review and Meta-Analysis
- Long-Term Effect of Whole Body Vibration Training on Jump Height
- Effectiveness of whole-body vibration on bone mineral density in postmenopausal women: a systematic review and meta-analysis of randomized controlled trials
- Systematic review and meta-analyses on the effects of whole-body vibration on bone health - ScienceDirect
- Whole-Body Vibration and Blood Flow and Muscle Oxygenation: A Meta-Analysis - PMC
- The effects of whole-body vibration on muscle strength and power: a meta-analysis
- The effect of whole body vibration on balance, mobility and falls in older adults: A systematic review and meta-analysis - ScienceDirect
- The effect of whole-body vibration on lower extremity function in children with cerebral palsy: A meta-analysis | PLOS ONE
- Evidence of Use of Whole-Body Vibration in Individuals with Metabolic Syndrome: A Systematic Review and Meta-Analysis
- View of Effects of Whole-Body Vibration Therapy on Knee Osteoarthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
- Effects of Whole Body Vibration on Muscle Strength and Quality of Life in Health Elderly: A Meta-Analysis
- Effects of vibration therapy on muscle mass, muscle strength and physical function in older adults with sarcopenia: a systematic review and meta-analysis
- Effect of whole-body vibration on neuromuscular activation and explosive power of lower limb: A systematic review and meta-analysis | PLOS ONE
- Effects of whole-body vibration training with different frequencies on the balance ability of the older adults: a network meta-analysis
Lifting during pregnancy:
- Greg's Research Spotlight on the topic: How concerned do lifters need to be about training hard during pregnancy?
- Primary study reviewed: Impact of heavy resistance training on pregnancy and postpartum health outcomes
- ACOG exercise recommendations
- History of guidelines for physical activity during pregnancy:
- Urinary incontinence in powerlifters: Urinary Incontinence in Competitive Women Powerlifters: A Cross-Sectional Survey - PMC
MORE FROM THE SBS TEAM
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
RECOMMENDED PRODUCTS
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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