| The great thing about whole body vibration machines | | | | coordination, rehabilitation, and neuro-muscular training. |
| is that it doesn't take a lot of time to get a high-quality | | | | The more intense levels 6-10 (19-28 Hz) are best used |
| workout in. Even just 10 minutes has been shown to | | | | for body toning, building muscle strength and power, |
| have the same effect as 60 minutes of exercise at | | | | and weight loss. Keep in mind, you do not have to use |
| the gym. And just 10 minutes, 3 times per week, can | | | | the highest speeds right away to get results; you can |
| yield maximum results in the areas of muscle health, | | | | work your way up gradually and reap all the benefits |
| hormone health, lymphatic health, bone strength, weight | | | | of whole body vibration in the meantime. |
| loss, balance, and many other areas of benefit with | | | | 3. You can vary the positioning of your feet. The great |
| whole body vibration. | | | | thing about pivotal machines is that you are in |
| The two main reasons whole body vibration is so | | | | complete control of the amplitude, or the rise and fall, |
| effective is 1) this neuromuscular training method | | | | while you are on it. The closer your feet are together |
| causes muscles to contract and relax by natural reflex | | | | on the platform, the less muscle extension is required. |
| approximately 7-28 times per second as opposed to | | | | As you progress and you become stronger, you can |
| once or twice every second, and 2) Conventional | | | | widen your foot stance to make the workout more |
| exercise engages around 45% of muscle fibers | | | | challenging. |
| wheres involuntary muscle contractions engage | | | | 4. If you want to target a certain area such as thighs, |
| approximately 97% of muscle fibers. | | | | buns or abs, position your legs or body in a position |
| Depending on your current ability and goals, there are 5 | | | | that works those areas. Start holding positions for 1-4 |
| different ways to use a Whole Body Vibration | | | | minutes each, depending on the position and your |
| Machine to exercise. These are applicable to a high | | | | strength. Choose positions such as a squat, plank, side |
| quality oscillating, or pivotal, vibration machines, as | | | | plank, lunge, downward dog, or calf raise and just hold |
| opposed to a linear vibration machines, which are quite | | | | it there. Use a digital timer by the machine to make |
| different. | | | | sure you know exactly how much time you have left |
| | | | to hold it. Holding positions like this is called a static hold. |
| 1. You can just stand on the whole body vibration | | | | You are not moving within them, you are staying still. |
| platform and make slight adjustments in your body | | | | You can do dynamic moves, where you move within |
| position. The vertical support can be used to maintain | | | | the position, as well. These can be very challenging to |
| balance if necessary. This will vary the muscle fibers | | | | do for even one minute. Some examples are doing |
| used. The effects are dozens of different exercises | | | | pushups, doing a lunge where you are bending one |
| are actually produced just by making these slight | | | | knee down to the ground, or doing a step ups on one |
| tweaks. You can lean back and feel your back | | | | side of the platform. |
| muscles being worked out, or you can lean forward | | | | 5. If yo are already in good physical shape you can |
| and feel your abs being engaged. You can squat a | | | | ramp up your workout from a 10 minute session per |
| little or a lot or move from left to right. Due to the | | | | day to a 10-20 minute session twice a day. Just make |
| unique movement of the of vibration machine, you will | | | | sure to give your body a 24 hour rest period between |
| find that you are working many of your core muscles | | | | more intense workouts. As you get stronger, you can |
| by just standing on the platform. The machine does | | | | add weights, medicine balls, elastic bands, etc. to your |
| the hard work allowing you to keep exercises simple. | | | | time on the machine. Hand straps should come |
| 2. You can vary the intensity. You may want to use a | | | | included to allow a full range of upper body workout |
| pyramid method starting low and then going high then | | | | options. |
| back to low again, or you might feel more comfortable | | | | After a few times of using your whole body vibration |
| with starting low and building up. As you use your | | | | machine, you will find your own rhythm and routine that |
| machine, you will also notice that certain positions work | | | | works best for you. Many machines come with an |
| better than others at certain speeds. Lower intensity | | | | instructional DVD as well as personal support, to learn |
| levels 1-5 (7-26 Hz) are best used for muscle | | | | the different positions. |
| relaxation, joint flexibility, pain reduction, balance, | | | | |