I first encountered biomechanical stimulation in practice at the very beginning of the two thousandth, when I was studying the health effects of strength training. Then the inclusion of vibration stretching in the intervals between the approaches of the power exercises allowed to increase the effectiveness of training. Almost ten years have passed since then, and all this time I regularly included vibration training in personal classes. But before working out the methodology for conducting group classes using BMS, the hands never reached. And this year I finally decided to include biomechanical stimulation in the program of group classes. This was preceded by a synthesis of my own experience and the results of some research on this issue. You may be curious to find out some details.
The emergence of the term BMS refers to the last third of the last century, when several groups of scientists were working in the Soviet Union who studied the effect of mechanical vibration on the human body. In Moscow, the so-called vibration methods and means of biomechanical preparation were developed by FK Agashin, a somewhat different direction of vibration stimulation developed under the guidance of Professor V. T. Nazarov in Minsk.
The development of these methods is based on the fact that biomechanical phenomena are a kind of basis for biochemistry processes. Without metabolism, without their transportation in the body, proper chemical reactions that ensure the process of vital activity are impossible. Therefore, biomechanical effects in various parts of the body can lead to positive effects.
Structurally, the devices used for BMS are of two types: vibration with an engine and an external source of energy and oscillatory, using the energy of the student himself.
Vibration devices will stop separately. It was with them that I happened to work, and for the most part numerous advertising promises are devoted to them.
It is a vibro tape that allows “to easily and easily deal with problem areas and cellulite.” Vibration platforms, "increase the effectiveness of fitness classes at times." And finally, Nazarov's biomechanical stimulants, “within 30 minutes of training in which the body receives a load comparable to two to three hours of swimming, running or training on power trainers, and transverse splits can be mastered 30-60 times more quickly.”
A few words about the pros and cons of specific devices.
The disadvantages of vibration simulators include the imposition of an external oscillation frequency. That does not always protect a person from overdose and suboptimal frequency of exposure waves. At the same time, it is precisely in this “imposition” that high efficiency lies.
Exposure with BMS Nazarov is performed along the muscle fibers, and not across, as in a conventional vibratory massage. This is physiological and makes the impact effective.
However, in a number of serious studies that proved the high efficiency of vibration training, Nazarov’s BMS devices were used as a vibroplatform without taking into account the direction of impact along muscle fibers.
The separation of methods on the effects of stretched and stressed or relaxed muscles, and also, if possible, to work in a static or dynamic mode is rather arbitrary. There are techniques that allow, in a wide range, both to vary the degree of stretching and muscle tension, and to use different modes of operation on different devices.
Now let me compare some advertising statements, experimental data, as well as share personal experience.
Statement one: BMS is able to significantly increase the effectiveness of fitness, this applies to both strength and endurance, and stretching.
Studies conducted in the times of the Soviet Union showed the effectiveness of BMS in a dynamic mode for the accelerated development of strength and strength endurance. It was also found that flexibility and articular mobility are better developed in close to static modes, well-established in gymnastics and ballet.
According to the subjective assessments of my students, BMS is able to bring even new muscular sensations to a well-known exercise.
Second statement: BMS will allow you to "fish without effort from the pond."
Data from a number of recent studies suggest otherwise. When exposed to vibration exercises, heart rate and some other indicators of the mobilization of functional systems were higher than during traditional exercises.
Some of my students experienced unpleasant vibrations in my head and ears while working on a vibroplatform. Many argue that the implementation of strength exercises in the vibration mode is associated with greater stress than in normal mode.
Third statement: just a few minutes BMS replace the clock of another motor activity.
There are studies showing that just three sessions with vibration loading for a total duration of 12 minutes was enough to detect positive changes in muscles compared to normal exercise.
I consider BMS not an alternative, but rather an addition to other types of fitness. And I try to build a schedule so that the Pilates lesson is side by side with BMS. And the participants could not only make a choice in favor of one or the other, but also combine Pilates and BMS. The latter seems to me the most effective.
The BMS lesson will hardly appear on the TV channel “LIVE!” In the near future, because not every home has a vibration device. Nevertheless, the effects of a kind of vibration training you can easily get on your own, without any devices. So, if a joint is stretched beyond a certain limit, the receptors — the sensors of the position and condition in which the muscles are located — can become “confused” and start simultaneously giving commands for both relaxation and contraction of several muscles at once, thus causing quite significant vibrations.
Do you have experience of vibration training? Do not share your impressions? Or are you just going to try? Or do you think that this is not for you?
Video "Pilates" and "Fit-mix" with Leonid Zaitsev in the fitness-video library of the club "LIVE!".