Science-Based Strategy To Build Bone Density FAST

[@ericaf.8921]

BEST EDUCATIONAL VIDEO on this subject! I've been searching for days to find a video that would show me actual exercises to do on a vibration plate!!! And i finally found you! Thank you so much!! I took notes and I'll get started as soon as my plate arrives!

[@painfixprotocol]

So glad this was helpful for you, Erica!

[@FionaLundy]

30-35hertz. Total training time (short) 10-15 mins max per day. More is not better. 3 x15 per week or 5 x10mins per week sessions. 30-60 secs muscular effort, equal rest period turn off or step off. Squat, hold for 30-60 seconds. Holding or in motion. Heel raise 30-60 seconds. (Up & down or hold) rest equal amount of time. Make it harder by dipping heels off the edge. Do it single leg heel raise. Rest. Opposite side. Hip flex/ Leg raise, knee to chest. Harder-Apply downward pressure on hand. Opposite side. Rest. Leg raise out to the side (adductors). Rest. THANK YOU!!

[@painfixprotocol]

Thanks for summarizing, Fiona!

[@crystalcarson4877]

30--35 hertz, 10-15 mins frequency = 3 (15 mins) - 5 (10 mins) sessions per week, Training cycle 30 - 60 sec of vibration with 30 - 60 sec rest. Squat / Heal Raise / Hip Flection / Hip abduction -- WOW! Thank-you!

[@painfixprotocol]

So glad it was helpful for you, Crystal!

[@crystalcarson4877]

Why are my words crossed thru, I wonder? So strange.@@painfixprotocol

[@brandiloyd9574]

I am a LONG time Personal Trainer and nutritionist. I have developed Lupus, RA, Spondylitis, and Fibro...I am awaiting my vibration plate. I would love some video tutorials regarding autoimmune disease and this type of wellness tool. Thank you. I am 50 BTW.

[@painfixprotocol]

Thanks for your support and a good suggestion, Brandi! In light of recent reserach, I have just created a video with more information about WBV. Here's the link: kzbin.info/www/bejne/i6OkloCOoKaJn68

[@jenniferroman5245]

I wish you could be my trainer.. I lived in severe ambulation for 5 years, I couldn't walk or move my legs. I am grateful for my surgeons and to have mobilty back today, but I still struggle. I recently bought a plate and have been doing what you show here. I just felt intuitively it was what I needed. The only thing I been doing different was I have not been giving myself equal amount of rest time. Thank you so much for posting this video. I have subscribed to your channel and look forward to seeing and learning more. I feel this power plate is already helping me and it's only been 2 weeks. I love it so much!!!! Thank you, thank you... I think my quality of life is going to improve using this. I feel it and notice differences already. So grateful...

[@painfixprotocol]

I'm so glad to hear that this was helpful for you, Jennifer! Thank you for your kind words!

[@Atliermia]

Viblation platform with pole to hold. Start to practice at low fliquency for 10 minutes. Every other day. Will see the result In next year. Treatment of my Osteoporises bone improvement.

[@janrajek8634]

Just bought my power plate and will arrive on Thursday. Thank you for all the great tips on how to use this for osteoporosis.

[@painfixprotocol]

You're very welcome! I'm so glad it was helpful!

[@hollybird1870]

Hello again, I see Stacey Stokes, Doug Albers also has this same question & Doug expanded on his question. Thanks in advance for your response :)

[@elizabethharvester6111]

Thank you for this! I'm new to a vibration plate and really appreciate this tutorial

[@painfixprotocol]

Glad it was helpful, Elizabeth!

[@lesleynyborg7643]

Dr. Whitten I just found you. I'm on Anastrozole for breast cancer and although I had a good Dexa Scan a year ago I started the AI 9 months ago and worry about my bone health at 65. I've been watching many power plate video and yours is the first one that mentions a rest cycle. I'm lost.

[@painfixprotocol]

Thanks for asking, Lesley! Yes, the incorporating rest cycles is essential when optimizing for bone density. This concept is used widely in clinical trials on WBV. I have created a brief summary of that research and it's available here - painfixprotocol.com/fast-track-your-fitness/

[@crystalcarson4877]

WOWOWOWOWOWOWOW!!! You're awesome! @@painfixprotocol

[@teria.epperly]

This video is perfect for me. I bought my Personal Power Plate a few weeks ago and my primary focus is bone density. You've created the exact type of workout I need, especially for increasing hip bone density. Your explanation about splitting up a training session with equal-time rest periods was the best tip of all. Before I saw this, I had just finished a 10-minute session WITH NO REST PERIODS. The final bonus was recommending either 30-second or 60-second sessions with equal rest periods. My PPP only offers 30- and 60-second timers, which initially frustrated me because the Power Plate training videos can run 9 minutes or longer. Now I'm happy with the timers. Thank you, thank you for your videos. I have several that I refer to and this one is now at the top of the list.

[@painfixprotocol]

@Teri A. Epperly - I'm so glad you enjoyed the video! You are correct, that is the reason Power Plate used 30 and 60 second timers.

[@michellemintz2635]

Thanks for video. Do you recommend anything for upper body?

[@painfixprotocol]

You're most welcome! WBV doesn't really lend itself to upper body training.

[@ALBERSDOUG]

If bone density relies on the 30-60 second activity period followed by the equivalent rest period between activities for 10 minutes because as you state in the video that the rest period Is essential for bone growth, what will happen if I later in the day do a 10 minute cycle at 35Hz or above with no rest period for my lymphatics or for any of the other many uses. Will that negate the benefit of the earlier workout for bone density?

[@painfixprotocol]

@ Doug Albers - When using Whole Body Vibration to build maximum bone density, there appears to be a point of diminishing returns. The most important thing seems to be maintaining sensitivity to the vibratory stimulus. The best results have been achieved using multiple cycles of shorter duration. So, yes a prolonged session would ultimately work against you from a bone density perspective because it would decrease sensitivity to future vibration sessions.

[@MsLibr8r]

Thank you so much for the " post menopausal " info!

[@painfixprotocol]

You're welcome, Ad-LibbyTV

[@Candleflower42]

Yoni you’re so right re fractures being disastrous for health - I’m 67 and not near over a femur break and it’s been 8 months! Now having bad back pain ( never had an issue with this) I suppose from going too much without cane. Have you done a video on back stretches? I lots on KZbin but none by you? as for whole body vibration guess like anything one has to weigh risks vs rewards and agree risks are probably slight if younger and healthy. Do wish you’d have a talk about low intensity for us who aren’t young and healthy or have other prohibitive health issues like holes in ears. :)

[@justpaul5213]

Hi ,as I said in my public comments I do not believe in locking my joints when on the machine. I use it while trying to stay in sort of a rag doll position .When you keep your body relax GeForces do not affect your body as much. I myself am 59 and for bone density am using resistance training and also isometric tensing but with a twist. Chinese medicine as well as qigong which I have been studying for years teach that bone grow while under pressure but also when twisting forces are added, just do not overdo the twisting on your broken leg or if you have severe low bone density, hope it helps

[@brendascott8243]

Can you please do a video on what we can do if we can't get a vibration plate to build bone density?

[@painfixprotocol]

Great suggestion, Brenda. I'm adding that topic to my list.

[@deborahjohnston8008]

Hi I am new to the power plate and am loving it! If I am going to use this workout, can I also do some of the other workouts from the power plate app without poorly affecting the improvement I get from this workout?

[@jeanette5792]

This is exactly my question too. I see you haven't had a reply? @painfixprotocol

[@marlysbenitah]

I've wondered the same thing. Did you ever get an answer?

[@asun41966]

Great info!! Like the video I will check out your other content. I just received my Power plate. Im post Menopausal. Recently the back of my Neck has been cracking it hurts and it happens all day Im hoping the power plate can help me with that !! 🤠

[@painfixprotocol]

Thank you! I'm sure you're going to love your new Power Plate! If you haven't already, check my Neck Playlist - there's a lot of content that you may find helpful: kzbin.info/aero/PL1rO7vW04HUCvA6iO0eR-DHGdi7m5v9Ez

[@Tumbleweed111]

Is this type of machine suitable for someone who has had a bunion operation with metal in the foot?

[@painfixprotocol]

It's possible. However, you should consult your surgeon before adding it to your routine.

[@thanhvo8306]

This is another great video from you. Thanks for the best tips too!

[@painfixprotocol]

You're most welcome!

[@marlysbenitah]

When doing these exercises, should I be using low-amplitude or high-amplitude? Also, with normal exercise routines if you do the same thing every time the muscles get used to it and won't progress. Is that also the case with these exercises? Third question, when doing the squats, can I use some arm movements with the straps?

[@painfixprotocol]

Great questions, Marlys! There's evidence showing that both lower and higher amplitude are effective for increasing bone density. And you are correct about stimulus and adaptation - which is one of the main reasons we turn vibration off every 30-60 seconds. This allows cells to re-sensitive to the stimulus. Still, over time I'm certain that using appropriate periodization and progressive overload would yield a superior outcome. Finally, it's absolutely fine to add some arm movement to your squats.

[@marlysbenitah]

@@painfixprotocol thank you very much for that information.

[@staceystokes2559]

I'm excited to start doing these exercises but need to be sure I'm not over-doing it. Can I do other power plate exercises on other muscles on the same day or alternate days of the week? Is it okay to do massage or stretching in addition to these exercises? And does the 15 minutes include the rest time? One more...do we do each exercise 2x only? Thank you for making this video!

[@painfixprotocol]

@ Stacey Stokes - When using Whole Body Vibration to build maximum bone density, there appears to be a point of diminishing returns. To get the max benefit, it's crucial to maintain sensitivity to the vibratory stimulus. The best results have been achieved using multiple cycles of shorter duration. So, multiple sessions the same day or week would be working against you from a bone density perspective - as it would decrease sensitivity to future vibration sessions. The 15 minutes total training time means the total amount of time you are muscles are working (under tension) while exposed to vibration. This does not include the rest period.

[@DeborahBennett-l2w]

Question: Does the "Total training time" (10-15 mins max per day) include the rest period in the time limit?

[@painfixprotocol]

To clarify, 10-15 minutes appears to be the optimal "training time" - the total time your muscles are working while exposed to vibration. But remember, when it comes to training for bone density, maintaining sensitivity to the vibratory stimulus is the most important thing. To achieve that, we use multiple short duration working sets (30-60 sec) immediately followed by a rest (30-60 sec). And we cap total "training time" 45-50 minutes per week ( no more than 10-15 minutes per day ).

[@whodafukarweetribe]

I use this equipment for a full 10 minutes just standing straight with a weight on a rope hanging down to my torso, at the 60 speed level once a week at the chiropractor office. What are your views on this ?

[@painfixprotocol]

Hi Dale, There are lots of different ways to use whole body vibration. The way in which it's used should be dictated by what you're trying to accomplish. Unfortunately, without knowing what the chiropractor is trying to accomplish, what machine he/she is using (and what a speed of 60 means in terms of Hz), and what supportive exercises you're performing on your own I cannot say.

[@gabyfridman7475]

Thanks for your time. Excellent informatiion !!!

[@painfixprotocol]

Thanks Gaby! So glad you enjoyed it!

[@judyculang3766]

My machine goes up to 25 hz. I do these 4 exercises but I also want to do other things on it the same day, will that negatively affect my bones?

[@painfixprotocol]

It depends on what you mean by "other things". If you mean additional exercise in the presence of vibration the answer is yes - using the vibration platform for other exercises and exceeding 45-50 minutes of vibration time per week could be detrimental for bone density.

[@lavendergirl3752]

Fantastic information, thank you very much! I’ll make this part of my daily routine. Do you have a video on how to increase bone density in forearms and UPPER body by using the Power Plate or other oscillator? I’ve heard using it for push-ups and other arm exercises can help restore bone density when an arm has been inactive and lost bone density after a wrist fracture… but not sure of best oscillator exercises for this. If not - please consider making a video on this. Thank you!

[@painfixprotocol]

You're welcome, lavendergirl! And thank you for the suggestion!

[@sherrytaylor1794]

Hi cant do squats some arthritis in knees any suggestions? Thanks. Also i have the AXV plate im a beginner should i get a different plate? Which do u have? Thanks again

[@painfixprotocol]

Good question, Sherry! Here's a few videos you may find helpful: kzbin.info/www/bejne/jpmraqyrecqLhLM and kzbin.info/www/bejne/jIrWnXR3q7yUask

[@trudyd.4169]

I have been looking into getting a vibration plate. Thanks for this information

[@painfixprotocol]

You’re welcome, Trudy! 😊

[@kutoyz1]

Thank you for the informative video. I would like to strengthen my bones as an osteoporotic male but would also like to build muscle as well as gain the other benefits of the Powerplate. If I limit my bone exercises to the amount that you mention, does that mean I shouldn't do any more exercises for the other Powerplate benefits?

[@painfixprotocol]

Great question! When optimizing for bone density, it's important to maintain sensitivity to vibratory stimuli (that means not over-exposing the body). So, staying within the current guidelines for daily or weekly volume is a really good idea. For those wishing to train for building muscle at the same time, it would be best to do that training off of the plate.

[@lauriegoforth8631]

Hello! How do I find information about ordering this machine?

[@painfixprotocol]

Here you go, Laurie - painfixprotocol.com/fast-track-your-fitness/

[@Mysweetladybird]

My power plate is 35 hertz but gives me the option of low or high intensity which I believe is amplitude. Does amplitude matter to getting the benefits found in this study and if so which one should I select? Thank you!

[@painfixprotocol]

You're absolutely right! On Power Plates, the intensity setting controls the amplitude. Both settings have value but I almost always go with the low setting when I'm first starting out with someone looking to increase bone density. I talk more about that in this video: kzbin.info/www/bejne/fGfOZapui81loZY

[@essentialadvantages6790]

How many cycles do you do then? 1 full round of the 60 seconds is only 8 minutes. But you said we need about 10 - 15 minutes so would two cycles be what you would suggest?

[@cindylutz7442]

Advanced osteoporosis here. Three inches height lost, so far (age 62). Really struggle with exercise now, injure myself regularly. I do have a vibration platform though, and I've been using it regularly for the last 5-6 months (3xs/week, 30 minutes, with weights.) We'll see. Edit, now watching video. Sounds like I'm doing too much. Of course I am.

[@painfixprotocol]

Hi Cindy, It really depends on which vibration platform you're using. The ultra-low amplitude platforms do require a much longer exposure time to be effective. The use of higher amplitude platforms means a more intense stimulus and so naturally we would want to decrease exposure time so we don't over do it.

[@geriterry8227]

Does the "training time" include the rests after each exercise?

[@painfixprotocol]

To clarify, the 10-15 minutes total "training time" is the total amount of time you are muscles are active & working while being exposed to vibration. This does not include the rest period.

[@IsabellaPflaum]

Hi Dr. Whitten, thank you so much for your video. You talked about the study where they found out that a 15 minute training 3 times a week would be best on the powerplate. My question: these 15 minutes are they with or without the same time of rest in between? This makes a big difference. Thank you for your reply.

[@painfixprotocol]

The total training time (time with muscles working while exposed to vibration) was 15 minutes. That does not include the rest periods. In general, the best results with whole body vibration are achieved with training periods lasting 30-90 seconds in duration followed immediately by an equal amount of rest (with no exposure to vibration).

[@ozzieburt2350]

AWESOME VIDEO ! TRYING TO DEBATE WEATHER I SHOULD GET THE POWER PLATE PERSONAL OR VIBEPLATE MINI BOTH AWESOME PLATES I BELIEVE ONE HAS A MUCH HIGHER WEIGHT CAPACITY AND ONE IS REAL QUIET

[@painfixprotocol]

Hi Ozzie, I have the PowerPlate Move and I find it to be very quiet and the perfect size for a small home gym.

[@lorileonidas8375]

I just started your Power Plate sessions. I'm optimistic this will help to reverse my bone loss. Question, can I add 5 lb weights as well?

[@painfixprotocol]

@ lori leonidas - It is possible to perform traditional weight training exercises on a vibration platform. That type of training is very demanding. Balance and safety should always be your primary concerns.

[@lindadinarzo1943]

Can I use this machine, I have peripheral neuropathy, if so are there certain exercises that I should do. There are many people with neuropathy and we just don’t know what to do.

[@painfixprotocol]

Good question. This study showed positive results in people with neuropathy - pubmed.ncbi.nlm.nih.gov/32507132/

[@Jenigreni]

Love this more defined strategy! I saw a recent video of yours with more of this kind of detailed explanation of timing and movement, but I can't find it anymore. It came out about a week ago...or that was when I first saw it. Where can I go to find all your recordings? Or is that possible?

[@pamelabebee5598]

Have you gone to Ari's You Tube channel: www.youtube.com/@painfixprotocol ?

[@shawdihonari5060]

Thank you for this great video . Can you please explain ,when you say 10-15 minutes optimal workout time, does that mean in total including all the rest periods. Or does that mean active exercise? Thank you 😊

[@painfixprotocol]

Good question, Shawdi. To clarify, 10-15 minutes appears to be the optimal "training time" - the total time your muscles are working while exposed to vibration. But remember, when it comes to training for bone density, maintaining sensitivity to the vibratory stimulus is the most important thing. To achieve that, we use multiple short duration working sets (30-60 sec) immediately followed by a rest (30-60 sec). And we cap total "training time" 45-50 minutes per week ( no more than 10-15 minutes per day ).

[@JackieFletcher-r1t]

When you say 10 to 15 minutes of vibration plate exercise, does that include the rest time? For example, if I do one exercise for 60 seconds and then rest for 60 seconds, in a 10 minute period I would only get 5 active exercises done in that 10 minute period. Please clarify. 😊

[@painfixprotocol]

The 10-15 minutes is the total training (vibration) time. It does not include the rest periods.

[@amandas5891]

I’m very interested in this. I’m a 46 year old female who works out 6 days per week. I do high intensity cardio, steady state cardio and light and heavy weight work. I usually do weights 3-4 days a week. Would this method help me? Also because I already have an established exercise program, is there any benefit to simply standing on the vibrating platform for the specified time?

[@painfixprotocol]

Whole Body Vibration (WBV) is such a great tool. It's been shown to be very effective for building bone density, improving balance,, reducing falls, increasing strength, muscle mass and power output. What you do and how much time you should be exposed to vibration depends on your goal. I have compiled a lot of info about WBV here: www.painfixprotocol.com/fast-track-your-fitness/

[@HoneyB021]

Hi Sunshine’s 🥳, just for your fyi. The price for the machine that, is in the 2 top links, is over $3,000 however there is a payment plan, option to which one could pay, for the machine the price is about, $135.00 a month give or take a few, $$$ it’s Your choice Sunshine’s have Fun🥳, I have a small one from Amazon, and I plan on getting a better one, & it will be a bigger one, but for right now this one will do🥳. Have a Great Day Sunshine’s 💐💖💐

[@painfixprotocol]

Thanks for sharing!

[@ja9915]

Hi. I have Osteoporosis & an old back injury, 1 ruptured disc. Is this machine safe for my condition ? Is it capable of LOW intensity vibration of .4 G ? How many Gs are you subjected to ? Some plates cannot go below 2Gs. Thanks.

[@painfixprotocol]

Whole body vibration is an extremely safe training modality. It would be a challenge to find any studies that show serious adverse events. There are a few extremely low intensity machines available but the Powerplate is not one of them. That type of specialized equipment may be beneficial in certain circumstances where an individual is extremely deconditioned. And those kinds of machines come with their own set of issues - with such a small stimulus the treatment times become inconveniently long.

[@ChelbySe]

Question: Is the 10 minutes a combination of vibration and rest, or do you only count actual vibration time (so the total session would then take a total of 20 minutes; 10 minutes of actual vibration plus 10 minutes of rest)? Thanks so !much, I've been looking for this exact information!

[@painfixprotocol]

The 10-15 minutes referenced in this video is the total training (vibration) time. It does not include the rest periods.

[@ChelbySe]

Thank you so much! :)

[@fOotBAllmUSicAWSUM]

Thank you so much for this video. My girlfriend got a Power Plate for her Lupus condition and she plans to use the information you’ve provided to battle bone density loss. Alternatively, I am a 30 yo that is also wanting to gain muscle strength/stay toned. Is it possible to do other types of workout with or without a Power Plate and see bone density increasing from this workout (on a Power Plate) on the same day or alternating days?

[@painfixprotocol]

I'm so glad this video was helpful for you! Absolutely it's possible to do lots of different kinds of workouts on the Powerplate. And you can certainly optimize the training for strength or power. But the key with bone density training is maintaining cellular sensitivity which means there's a limit to how much vibration you exposure yourself to. This video talks all about that - kzbin.info/www/bejne/pF6pdIynq8l9gM0 Here's a link for more info on other types of training - painfixprotocol.com/fast-track-your-fitness/

[@tamisonne2519]

I have heard that these vibrating plates can negatively affect the retina in your eyes. Is that true? I also have glaucoma, so really need to protect my eyes. Thanks!

[@painfixprotocol]

Hi Tami, There's not much in the literature on this topic. The only thing I could find was a single case report from 2020. But, one instance out of tens of thousands of users doesn't make a compelling case for making broad-based statements about WBV. Here's the link: Maggiano J, Yu MM, Chen S, You T, Rathod R. Retinal tear formation after whole-body vibration training exercise. BMC Ophthalmol. 2020 Jan 29;20(1):37.

[@louisemartin1308]

Great video! I'm a 74 year old woman with osteoporosis and lung cancer (on low-dose chemo for 4 mo/year and targeted oral drug for 8 mo/year). Is it safe to follow this protocol for osteoporosis if you also have cancer? I'm also using your active traction device for my forward head position. Thanks, Yoni.

[@painfixprotocol]

Thanks Louise! Unfortunately, because different cancers be have in very different ways I cannot give a blanket answer to your question. The best thing to do would be to check with your oncologist.

[@kimw8880]

I'll be doing your routine shown here to increase bone density. Should my 10 or 15 minute workout time include the OFF time?

[@painfixprotocol]

@ Kim W - To clarify, the 15 minutes total training time means the total amount of time you are muscles are working (under tension) while exposed to vibration. This does not include the rest period.

[@dorothyperry5278]

Does a 10 minute exercise session include the exercises and the rest in between or only the time you are on the plate exercising, in which case the total session would be 10 minutes of exercise with 10 minutes of rest time between ?

[@painfixprotocol]

The 10 minutes refers to "training time" - the total time your muscles are engaged & working while exposed to vibration. But remember, when it comes to training for bone density, maintaining sensitivity to the vibratory stimulus is the most important thing. To achieve that, we use multiple short duration working sets (lasting 30-60 sec) immediately followed by a rest (lasting 30-60 sec). Total "training time" should not exceed 45-50 minutes per week ( no more than 10-15 minutes per day ).

[@hollybird1870]

I have the same question as Deborah Johnston & Jeanette below. Should we be using our power plates for bone building only & not use it for other exercise? Thank you for making this vid.

[@painfixprotocol]

@ Holly Ublansky - The answer depends on your individual goals. It's kind of like running: are you training for a marathon or for 100 meter sprint? Both are technically running and there will be some "carry-over" in the training from one to the other but, to maximize results - it's best to select a a single goal and optimize your training to achieve that goal. The most important thing, when it comes to training for bone density, is maintaining sensitivity to the vibratory stimulus. To achieve that, we use multiple cycles or shorter duration immediately followed by a rest cycle. And we cap total training time at 15 minutes and train 3 times per week.

[@hollybird1870]

@@painfixprotocol Thank you so much for responding. And, lol, I want both lol! But it sounds like first things first so since that study was done for six months, perhaps I will start with doing the exercises you demonstrated for that same time period.. Reevaluate where I’m at and if possible go for optimum health not just rrebuilding. Also, thank you for posting links to the study, I’m looking forward to reading it as I’m curious to see if their focus was for only the lower body. I’m thinking I’m going to add to the exercises you’ve shown in the video but an upper body version, like holding a halfway push up position. I’m thinking this would be like holding the squat position but for my wrists, arms , elbows & shoulders similar to how the squat is for ankles, knees, legs & hips. I’ll report back in 6 mos to let ya know 😀. Thanks again👍🏻🦵💪

[@janenesimonelli4018]

Loved this! My question is how do you control the hz? Do the speed settings correspond to hz so you know what setting to use for 30 hz? Thank you

[@painfixprotocol]

Thanks, Janene! I did another video that goes over all the details about frequency & amplitude: kzbin.info/www/bejne/pF6pdIynq8l9gM0. - About 8:45 is where that topic starts.

[@gerhartenders2815]

I reviewed the studies and was wondering if you could share where it was that you found breaks should be taken for equal amounts of time? thank you so much

[@socass36]

Could you share those studies please! The vibration plate is very controversial for people with osteoporosis. Could cause more damage.

[@painfixprotocol]

Sure thing, Gerhart. I have compiled a lot of info about WBV with references here: www.painfixprotocol.com/fast-track-your-fitness/

[@painfixprotocol]

Absolutely, sc! I have compiled a lot of info about WBV with references here: www.painfixprotocol.com/fast-track-your-fitness/

[@anneerhard1888]

Thank you for this video. We would like to use the PP for other workouts, but our primary reason for getting it was to improve bone density. How long would you recommend following this protocol? How long are gains maintained after the protocol is stopped? Thanks!

[@painfixprotocol]

You're welcome, Anne. If bone density is your primary goal, I would look to roll your "other workouts" into the bone density protocol. Making sure to keep the right frequency/amplitude settings, use the 30-60 On:Off ratio and total training time of no more the 15 minutes/day (with a max of 45-50 minutes per week). Bone is living tissue so it will adapt to the demand placed on it - if you stimulate/challenge the tissue - it responds by growing stronger. If you stop stimulating the tissue - your body will allocate resources elsewhere and the tissue withers.

[@amym9084]

Does the power plate also help with disc degeneration? Any studies on that? Thanks!

[@painfixprotocol]

@ Amy m - I wasn't able to find any research on WBV specifically for disc degeneration. The best way, I'm aware of to address degeneration in a joint is a healthy diet, work towards building and maintaining proper alignment, motion and strength/stability about the joint. WBV can certainly be of tremendous help with these things.

[@msplateaugal]

What about someone with osteoporosis and with an artificial hip? I cannot guess whether whole body vibration would be beneficial or the opposite

[@painfixprotocol]

Great question! Here's an article that talks all about that topic: www.medscape.com/viewarticle/703818?form=fpf

[@msplateaugal]

@@painfixprotocol Gotta love channels like yours! Many thanks! I asked my surgeon and he has not responded, so I will show him this study. Knowledge is power.

[@patriciapyper4617]

Is it good for circulation in menopause

[@painfixprotocol]

WBV is effective for increasing circulation. Here's a meta-analysis on the topic - www.ncbi.nlm.nih.gov/pmc/articles/PMC4560014/

[@laneyh5584]

Any videos/info explaining sciatic pain? What causes it and how to get rid of it? Thank you

[@painfixprotocol]

Great suggestion, Laney. Thanks!

[@yournaturalhealthconcierge]

I use a weighted belt when I do housework and some exercises. Would it be okay to use it while on the Power Plate? I've read elsewhere that it's fine to do so.

[@painfixprotocol]

@Christiane Marie L. I am not familiar with any protocol that combines a weighted belt with WBV. You might consider reaching out to Power Plate directly with that question.

[@yournaturalhealthconcierge]

@@painfixprotocol Will do. Thanks for responding.

[@pamskaggs7754]

Can you use any platform or do you have to buy the $3000 one?

[@painfixprotocol]

Good question, Pam. You certainly don't have to purchase the most expensive machine. True triplanar vibration does have some advantages. But linear vibration has been shown to be very effective for increasing bone density. The only type I would avoid (for this application) is centrally-pivoting platforms. If you'd like a recommendation for a quality linear machine just email my support team: [e-mail]

[@pamelasaba7885]

so by your graphic, what do you mean with negative L/S Control and Hip Control? What they are and why they are in negative? Thanks

[@painfixprotocol]

Hi Pamela, L/S control & Hip control are the "control" groups from the study cited. This represents the group of participants who did not receive the experimental treatment (in this case, WBV). The reason they are both negative is because in this study, the bone density in those groups went down at both the 3-month and 6-month analyses.

[@kimoutridge1937]

This is great ~ thank you Yoni!

[@painfixprotocol]

Thanks Kim! Glad you liked it!

[@presouz5]

I really appreciate all your videos Your videos are the best out there. The video where you put weights in the backpack and you put it down low on your shoulders and put the backpack in front. Is that a bone building exercise for your neck? Because my neck is the weakest point next to my knees thank you so much

[@painfixprotocol]

Many thanks!

[@justpaul5213]

All good but lots of people who already have osteo.... would not be able to do those exercises plus many different machines I have seen warn the user NOT to lock any of the joints while on the machine

[@painfixprotocol]

@Just Paul - I would point out that population used in the Ruan et al. study was: 116 postmenopausal women with osteoporosis. Xiang-Yan Ruan, Feng-Yu Jin, Yu-Lan Liu, Zhou-Li Peng, Yun-Gao Sun. Effects of vibration therapy on bone mineral density in postmenopausal women with osteoporosis. Chin Med J (Engl). 2008 Jul 5;121(13):1155-8.

[@boossersgarage3239]

Fractures are awful. 2 femur fractures since 2016, I'm stumped, I hope you have an answer for me.

[@Indydi]

If you do this for 10 minutes, on and off every minute, you're only getting 5 minutes of vibration. Is that correct?

[@painfixprotocol]

To clarify, 10-15 minutes appears to be the optimal "training time" - the total time your muscles are working while exposed to vibration. But remember, when it comes to training for bone density, maintaining sensitivity to the vibratory stimulus is the most important thing. To achieve that, we use multiple short duration working sets (lasting 30-60 sec) immediately followed by a rest (lasting 30-60 sec). Total "training time" should not exceed 45-50 minutes per week ( no more than 10-15 minutes per day ).

[@elizabethdanel7096]

Great information. Thank you!

[@painfixprotocol]

Happy you enjoyed it, Elizabeth!

[@pamelaarychuk3932]

Importantly what is the displacement of the power plate? How many microns-millimrters? What is the force of g that the plate exerts against the foot? Please reply to my email, Thank you!

[@painfixprotocol]

Great question, Pamela! I go over all the settings for WBV and bone density in this video: kzbin.info/www/bejne/pF6pdIynq8l9gM0 - you can start at 8:40 for that info.

[@weeverob]

besides the hips will this benefit a spine that has osteoporosis?

[@painfixprotocol]

Yes, there's quite a bit of research showing WBV training can increase bone density in the spine. Here's a meta-analysis that deals with this subject: journals.lww.com/md-journal/fulltext/2018/08240/whole_body_vibration_training_and_bone_health_in.54.aspx

[@weeverob]

@@painfixprotocol thank you!

[@megancurlee6237]

Thank you!

[@painfixprotocol]

You're welcome, Megan.

[@lafoote8061]

Can you clarify the 10 or 15 minutes for me. Is it 10 minutes ACTIVE time total (10 interval 10 rest). OR or 10 minute TOTAL time including active and rest cycles (5 interval 5 rest)? Thanks.

[@painfixprotocol]

To clarify, the 10-15 minutes total training time means the total amount of time you are muscles are working (active) while exposed to vibration. This does not include the rest period.

[@lezleyd55]

Do you warm up and cool down

[@painfixprotocol]

Definitely. And with increasing age, warming up becomes even more important.

[@sharonrainey-t1c]

Would simply sitting on the plate help with osteoporosis? Standing on it for just one minute gives me pain in the ankles that lasts all day.

[@painfixprotocol]

Good question, Sharon. I never recommend sitting on the vibration platform. Much of the benefit from vibration comes from passing through the long bones of the lower extremity and the resulting activation of all of the muscles in the lower body. If your ankles bother you you have a few options: 1. You can try modifying your position - bending the ankles/knees to a slightly different angles 2. You can use the rubber mat that comes with your power plates to dampen some of the vibration 3. you can wear athletic shoes (with a foam sole) while using the platform which will really reduce felt vibration

[@sarahg6892]

I loved the video but I am unclear on one detail. What motion should the whole vibration plate be using? Should it be oscillation only, pulsation only, lateral or a combination of all of those? If anyone can clarify which of those the study uses that would be great. 😊

[@painfixprotocol]

@ Sarah G - the PowerPlate produces a triplanar vibration motion - it offers the benefits of all planes of motion at the same time. This type of vibration and vertical displacement have been shown to be most effective for building bone density.

[@kathybubenik7115]

Use pulsation only.

[@вселенскийчеловек]

תודה רבה יוני!)

[@painfixprotocol]

You're very welcome!

[@sylvward]

What is the price of that machine.

[@painfixprotocol]

Thanks for asking! All of that information is available here - painfixprotocol.com/fast-track-your-fitness/

[@jeffandsusanfremont2128]

Why was there not a group that did the exercises but without the vibration power plate?

[@painfixprotocol]

Great question! Different studies test different things. Here's one where conventional training was compared with conventional training + WBV. They tested for bone density (using DXA) and measured fall frequency as an indication of balance: pubmed.ncbi.nlm.nih.gov/20306017/

[@jeffandsusanfremont2128]

@@painfixprotocol Thank you.

[@JoBethLadd]

I’ve had a power plate for a little over two years and have used it 3-6 times a week since then. Usually doing a 20 minute weight lifting routine or just standing on it for a cool down. So I was extremely disappointed when I got my DEXA results showing I was in the severe range. After seeing this it makes me wonder if using the power plate has contributed to this when I thought it was helping.

[@painfixprotocol]

Sorry to hear about your experience so far. However, it seems that the protocol you've been using is not in line with the published research on the topic. The power plate is a great tool but the way in which the tool is used is of the utmost importance.

[@JoBethLadd]

@@painfixprotocol this protocol was never mentioned when I bought it. Everything I had read simply said using it would help increase bone density

[@aspicousgamer2340]

I’m 19 and pretty strong and active fro my size, how can I increase bone density even higher for my age

[@painfixprotocol]

Great question! The best way to build bone density is with regular resistance training aimed at slowly increasing your strength levels over time. Couple that with daily sun exposure and the consumption of health promoting foods and you'll do great!

[@pennynichols]

During the rest time when you are off the vibration plate is it okay to do extra squats, push-ups? Anything but standing and waiting?

[@painfixprotocol]

Absolutely, Penny! The time off the plate would be an ideal place for upper body exercises (push-ups, pull-ups, rows, dips, etc.)

[@presouz]

So is this a twice a day routine? Once a day routine seven days? I need to do whatever is best to get my osteopenia GONE!!

[@painfixprotocol]

From the available data, it seems that the best results in terms of increasing bone density are achieved with 3-5 sessions per week (10-15 minutes per session). In this video, I cover all the particulars: kzbin.info/www/bejne/pF6pdIynq8l9gM0

[@xiatian80]

Are you familiar with Hypervibe G17 machine?

[@painfixprotocol]

I have seen it, yes. But, I have not tried it. Things I like about it - adjustable frequency & built in handle bar for stability. Things I don't like: centrally pivoting movement, very large (and not adjustable amplitude) and comparatively high price.

[@mtm8919]

If this question was answered I missed it, but does the 15 minutes include the rest time (so that would be 7.5 minutes vibration, 7.5 minutes rest)?

[@painfixprotocol]

@ Karen Jackson - To clarify, the 15 minutes total training time means the total amount of time you are muscles are working (under tension) while exposed to vibration. This does not include the rest period.

[@LisaBeatsCancer]

I've lost 6% bone density in 1 year. 5 months chemo, double mastectomy surgery and 6 weeks radiation then 2yrs Chemo pill and 10yrs hormone blockers. I'm on first year on Anastozole and it's AWFUL.

[@painfixprotocol]

So sorry to hear that, Lisa! Wishing you strength to get through this difficult time and a very successful treatment!

[@jamessmith4681]

What about cartilage?

[@painfixprotocol]

Great question, James! I haven't seen any studies on WBV and cartilage specifically. We do know that some loading (compression) followed by offloading is necessary for the health of cartilage and joint tissues. So, I could see how it might be beneficial if used appropriately.

[@hometablet140]

You said 30 to 35. My plate goes To go to 1-90, so what number do I put this on for 35. Hz

[@JBInthePinecones]

I want to know the same thing!! Where is Lifepro's answer??

[@painfixprotocol]

Good question, Home. Research indicates that 30-35 is Hz (or cycles per second ) is optimal for bone density. If you are using another brand of vibration platform, you would need to find out from the manufacturer the setting that equates to 30-35 Hz on your machine.

[@suloget]

Will this work with a VT linear vibration plate?

[@painfixprotocol]

Good question, suloget. I'm not familiar with that specific machine but, provided you can get the frequency & amplitude right with your machine and you follow parameters laid out in the studies presented, I think you'll do great!

[@petaferal7000]

For anyone, including me who can't afford a power plate/vibratiional platform; wha tcan we do/use to simulate that vibration?

[@painfixprotocol]

Good question, Peta! And while I'm not aware of anything that simulate vibration, the good news is that resistance training that uses progressive overload has been shown to be super effective for building and maintaining healthy bones and that will only cost the price of gym membership.

[@juliel5494]

your legs are epic-thanks for the vid too

[@painfixprotocol]

Many thanks, Julie! Glad this was helpful!

[@phyllisgehman1977]

I also noticed his legs. Plus, he's handsome. 😃

[@gylgunstream6262]

Someone asked this but it wasn’t answered. Does the 10-15 time INCLUDE the rest period?

[@painfixprotocol]

Hi Gyl, The answer is no. The 10-15 minutes is the total time exposed to vibration.

[@presouz5]

5 x week 10 min @ 30-35 hz max results

[@painfixprotocol]

Those were the settings used in the study that demonstrated the most impressive results in terms of bone density. It's important to note that the 10 minutes is the total time exposed to vibration in single workout. But individual sets should only last 30-60 seconds - and be followed by an equal amount of rest (there should be no exposure to vibration during the rest phase).

[@maraschaeffer3010]

I couldn't afford a Power Plate so bought and am using a different brand of vibrating platform that can vibrate at 30-35+ hz. Would this work just as well?

[@painfixprotocol]

@Mara Schaeffer - The most important thing is to move in the direction of your goal consistently. As long as you got a Triplanar or Vertical displacement WBV machine, that can achieve the correct frequency and you follow training parameters I am certain you will benefit tremendously from it.

[@maraschaeffer3010]

@@painfixprotocol Thanks so much for your response. My Rumblex 4D does both those movements and can be adjusted for frequency.

[@Butterflyneverlands]

The price is totally prohibitive for me. Oh well...

[@painfixprotocol]

@Butterflyneverlands Not to worry! This is not the only strategy for increasing bone mineral density - it just produces results VERY FAST which is why I shared it. Many forms of weight bearing exercise are also effective for building & preserving bone density. Just find a strategy that works for you and do it consistently - www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/

[@painfixprotocol]

@@ellenanortje3707 Great question! This 12-week study found that rebounding is effective for improving balance, mobility, strength, gait performance and reducing fear of falling in patients with osteopenia. This study also measure BMD and found that rebounding was not effective for increasing bone mineral density. www.ncbi.nlm.nih.gov/pmc/articles/PMC6929928/

[@zansomrak2206]

Why do you half rep your squats?

[@painfixprotocol]

@Zan Somrak - Great question! A couple reasons - 1) Because this is a bone density program, the most important factor is creating muscular "pull" on the bones to generate the stress needed to lay down more bone. Studies show that 90° in a squat is the position of maximal muscle activation. www.ncbi.nlm.nih.gov/pmc/articles/PMC4967668/ 2) People interested in this type of training are typically older and often have functional impairments and/or balance issues that make ATG squats challenging

[@CindyStewartGEOL]

@@painfixprotocol thanks for posting. Here’s the verbose conclusion from the paper you succinctly summarized. “Knee position alters muscles activation of the quadriceps and gluteus maximus muscles. An isometric back squat at 90° generates the highest overall muscle activation, yet an isometric back squat at 140° generates the lowest overall muscle activation of the VL and GM only. Knee angle did not affect muscle activation of the hamstrings. Thus, we recommend performing an isometric squat at 90° to maximize neuromuscular recruitment of the knee and hip extensors.”

[@KenApperson]

Not going to work for my 80 year old Mother.

[@painfixprotocol]

Here's an interesting review on the subject: www.sciencedirect.com/science/article/pii/S0965229922000139

[@imzpolecat]

Your hands flying all over totally distracted from your talk!!

[@painfixprotocol]

Thanks for your feedback. I will work on that!

[@Israelb7616]

I don't think so, I was not distracted