Table 7. Practical recommendations for the implementation of whole body vibration training
Frequency3 days·week−1
ObjectiveTo increase peripheral muscle strength and neuromuscular activation, especially of lower limbs
ModeSide-alternating or vertical vibration platform, peak-to-peak displacement ≥4 mm
IntensityHigh intensities
Side-alternating vibration platforms: >20 Hz
Vertical vibration platforms: <35 Hz
Increase intensity by using additional weight, such as dumbbells or a weighted backpack
DurationTwo to four sets of each 30–120 s per exercise

  • Data from [73].