Whole body vibration is a great option for cross training.  There are many benefits and it is a fast, effective alternative to resistance training that enhances muscular strength and power in both sedentary and athletic populations. Because of the low-impact nature of the exercise and the relatively low exertion required make whole body vibration an attractive exercise mode when working with obese and elderly clients. Additionally, it can be a good cross-training option for athletes wishing to minimize the amount of repetitive joint loading on their bodies.

Whole-body vibration training has been shown to increase muscular strength, explosive power and anabolic hormone levels when performed for as little as 4 minutes three times a week (Bosco et al. 2000; Torvinen et al. 2002). It requires relatively little exertion compared with traditional forms of exercise; yet studies comparing this training method to traditional strength training have found similar gains in strength and, in some cases, more gains in explosive power (Delecluse, Roelants & Verschueren 2003; Roelants et al. 2004).

Benefits of Cross Training

• ·          Reduces exercise boredom
• ·          Allows you to be flexible about you training needs and plans 
• ·          Produces a higher level of all around conditioning
• ·          Conditions the entire body, not just specific muscle groups
• ·          Reduces the risk of injury
• ·          Work some muscles while others rest and recover
• ·          Can continue to train while injured
• ·          Improves your skill, agility and balance

 It is always recommended that an individual should consult with their family physician who understands their medical history before embarking on any new exercise or rehabilitation protocol.  Exercise can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coordination. But if you want to see all of these benefits, you’ll need to start cross training. What better time to start than now with whole body vibration?

Abstract

BACKGROUND: Age-related changes in body composition are well-documented with a decrease in lean body mass and a redistribution of body fat generally observed. Resistance training alone has been shown to have positive effects on body composition; however, these benefits may be enhanced by the addition of a vibration stimulus.

OBJECTIVE: The purpose of this study was to determine the effects of 8 months of resistance training with and without whole-body vibration (WBV) on body composition in sedentary postmenopausal women.

METHODS: Fifty-five women were assigned to resistance only (RG, n=22), vibration plus resistance (VR, n=21) or non-exercising control (CG, n=12) groups. Resistance training (3 sets 10 repetitions 80% strength) was performed using isotonic weight training equipment and whole-body vibration was done with the use of a vibration platform three times per week for 8 months. Total and regional body composition was assessed from the total-body DXA scans at baseline (pre) and after 8 months (post) of training.

RESULTS: In the VR group, total % body fat decreased from pre- to post-time points (p<0.05), whereas the CG group had a significant increase in total % body fat (p<0.05). Both training groups exhibited significant increases in bone-free lean tissue mass for the total body, arm and trunk regions from pre to post (p<0.05). CG did not show any changes in lean tissue.

CONCLUSION: In older women, resistance training alone and with whole-body vibration resulted in positive body composition changes by increasing lean tissue. However, only the combination of resistance training and whole-body vibration was effective for decreasing percent body fat.

Source: Foundation for Chiropractic Education and Research. The Week in Chiropractic, Wednesday, May 5, 2009.

The use of WBV as a warm-up could be beneficial due to the increased blood flow in the muscles, the stimulation of the central nervous system (CNS) and the increased “lubrication” of the joints. Balance work may be improved with the proprioceptive feedback that WBV provides, and power training could be enhanced due to the increase in CNS stimulation. You may get more from a workout, with better recovery and less apparent delayed onset muscle soreness.

Another way to use WBV is to incorporate it in a circuit-style workout, using the WBV platform as one of the circuit stations. To progress the program, exercisers could repeat the circuit and change the exercise that is performed on the WBV platform each time. The possibilities are limited only by the trainers’ creativity and the clients’ goals.

A variety of research has shown significant improvements in health conditions among de-conditioned individuals who engage in vibration exercise because they are not capable of fully engaging in conventional training. There are many people with health conditions, who would benefit from an active lifestyle, but may not be able to perform certain exercises.

The skills and knowledge of a personal trainer are important in implementing the proper exercises for this demographic in order to maximize their experience. If a trainer is involved, there is a greater chance of success, thereby increasing satisfaction with the facility and generating additional referrals. Vibration can be an excellent early adoption of exercise for those who need a low-impact, non-strenuous way of initiating a program. The goal for personal training sessions that begin with vibration is to gradually transition to more traditional personal training services as the client becomes stronger and healthier.

A Whole Body Vibration device greatly stimulates the circulation, and will improve the return flow of the blood if used on a regular basis. It is recommended to perform the exercises dynamically.  To reduce and eventually eliminate the varicose veins perform squats, leg raises, calf flexes, and other lower body exercises.  If you would like to do massage exercises, which are very important for circulation, first massage around the varicose veins before allowing the WBV device to come into direct contact with them.

It is always recommended that an individual should consult with their family physician who understands their medical history before embarking on any new exercise or rehabilitation protocol.

One such technique that has garnered some success is Whole Body Vibration. This is a very passive treatment that is easy to do and seems to actually help. The patient only needs to stand on a platform that proceeds to shake or vibrate the body both up and down.

A recent participant study tested the effects of Whole Body Vibration. The aim was to determine if it had any bearing in pain relief. To determine this, the medical team tested three sets of participants. One set took part in traditional exercises, such as stretching and aerobics. The second group did this plus WBV. The results showed that the group that saw the most benefit participated in traditional exercises followed by Whole Body Vibration. Evidence is pointing to the fact that exercise alone is not enough to produce pain relief for sufferers. These patients also noted less fatigue as well. There is enough supportive evidence for patients to see Whole Body Vibration as an option for fatigue and pain relief therapy.

Whole Body Vibration is a low impact way to work out the body. In fact, in some cases, movement by the patient is not required. The patient must simply be on a plate. Any position is acceptable. Sitting, standing, it does not matter. Once on the plate, the machine launches vibrations through the patient’s body. They occur anywhere from 20 to 50 times a second. The frequency setting is up to the user. The thought behind this therapy is that the vibrations make the muscles contract or work. The muscle contractions happen very quickly and are very hard to replicate using other methods.

The vibrations work the muscles out in a very creative way. As they shoot through the patient, the body begins to feel like it is unstable. To correct this, it begins to contract. Its natural instinct is to counterbalance the vibration. This counterbalancing reflex is what produces the results. Whole Body Vibration is good for anybody. Users range from professional athletes to patients who must be helped due to physical limitations. Because this therapy is low impact, patients with bad joints can participate without the negative repercussions they would normally expect when working out.

It can even help with pain, fatigue, stiffness and stress. Some patients have had the extra benefits of happier moods and a calmer state of relaxation.

Here is a 5 minute Yoga Standing Practice that will strengthen muscles and realign your body, particularly when combined with WBV

•Keep the weight balanced through the whole bottom of your feet.

•Now engage your big toes. You’ll feel an arch forming

•Knees should not be locked, rather barely bent.

•Roll your upper thighs inward slightly

•Lift your lower Belly while relaxing your Lower Back.

•Release your chest

•Raise the top of your head towards the ceiling

•Relax your jaw with teeth touching but not clenched. Place the tip of the tongue to the roof of the mouth.

•Check of your body’s alignment, making sure that your ears are over your shoulders, shoulders over hips, and hips over the ankles.

•Now pick a spot in the distance, or on the wall, and focus on that spot.

 Try standing for about 2-3 minutes a day to begin with, and increase the time as you see fit.

At first, it may seem as if you are not working that hard, but you are, because you are using muscles that are not being used much anymore.

It’s important to know what you would like to accomplish by using a whole body vibration machine.  You must understand that the “one size fits all” approach does not work well when it comes to WBV technology.

WBV Training – This is the form of Whole Body Vibration intended for use in exercise, strengthening, and athletic performance.  WBV Training equipment is stronger and produces more acceleration from the platform vibrating at higher amplitudes (greater distance traveled on each oscillation) and is designed to produce peak results in muscular development, strengthening, flexibility, fitness and athletic performance. The full spectrum of WBV benefits will be greatest with this type of equipment as it allows the user to undergo the highest levels of gravitational force producing, maximal results.  Research shows complete fatigue of the muscle spindle at 60 seconds and performing any exercise for longer will result in overexposure.  It is also recommended that vibration training sessions never exceed a total of 12 minutes as overexposure may result in adverse effects and be potentially harmful.  It is imperative to understand that this level of vibration is not safe for everyone and some people will benefit more from the use of WBV Therapy.

WBV Therapy – This is the form of Whole Body Vibration used in medical therapies and rehabilitation.  WBV Therapy equipment is less powerful than training equipment and is designed to be safe for use in a variety targeted clinical applications.  WBV Therapy is most commonly utilized for rehabilitation as a result of injury or surgery, treatment of severe disorders and medical conditions, and in specific instances where limited ability to perform regular exercise is present.  Because it is not as strong, vibration therapy may be used for longer periods of time, research has shown some devices to be safe for up to 15-20 minutes of continual use.  However, the applications for use and results vibration therapy can deliver are limited as a direct result of the reduced levels of acceleration.

Instead of claiming that one particular form of WBV is good for everyone, we have made it a priority at PowerVibe that every customer is educated and individually evaluated to match their particular needs with the right form of WBV!  PowerVibe believes in educating people before they buy.

Here at PowerVibe we will ask you questions such as:

• What is your current health condition?

• Do you have any physical issues?

• What is your age, height, weight and fitness routine?

• What are your health and wellness goals?

• How do you plan to use WBV?

• What is your budget?

This kind of information lets us match the right kind of WBV equipment with your individual needs!

It’s so easy to get started. All you need to do is to step on the whole body vibration machine, turn it on and have a ride. WBV gets your body moving, unleashing the numerous benefits of exercising- better circulation, lymphatic drainage-the whole system gets stimulated! You actually will enjoy working out with WBV! Getting moving has never been easier. Spending up to ten minutes a day on a WBV machine has shown to deliver extraordinary results. Fitness finally has becomes fun, in less time!

This is not a passing fad. Initially developed 50 years ago by Russian scientists to counteract muscle degeneration of the cosmonauts caused by living in zero gravity for long periods of time, the technology is now widely accepted by athletes and doctors alike.
At PowerVibeUSA, we believe that the consumer needs to know some basics about this technology as purchasing a WBV unit is an investment into your Health and Well-being! Unfortunately, there are widespread false and misleading statements abound on the Internet.

We want you to be an informed buyer and have compiled some “Buyers Tips” to help you make the right decision as to which type of unit to buy!

1. Check the quality of material used to make the machine. Make sure mechanical parts are made of quality steel. You may come across machines that are made of plastic parts. Plastic is fine for aesthetic items like covers & handles. Make sure the weight-bearing structures are steel as this will affect durability.

2. Make sure that the machine is sold by authorized dealers. Many people are not authorized sellers and are selling low quality machines. When in doubt check with the Main Distributor or call other dealers to check.

3. Does the fitness machine offer the full range of frequency required to get the health and fitness results you desire?

4. Check the warranty of the unit you are looking to buy. A 2 year warranty is offered by most reputable products.

5. Make sure the unit does not make strange or excessive noise when you first use it.

6. Make sure all the accessories are present at delivery.

7. How easily can the unit be serviced if needed?

8. If you are buying the unit as home exercise equipment, make sure that you have sufficient room for it.

9. Make sure that the machine fulfills your need. Do not buy something with more or fewer features than you’ll require.

10. Do not use price as a gauge of quality. Make your purchase a worthwhile investment.

PowerVibeUSA hopes that the information above is helpful in making your buying decision. When evaluating WBV equipment we are confident you will come to that conclusion that we offer the best products and service at the best pricing.

We sincerely hope to be your Exercise and Wellness partner for a long time to come!

In Health,

Dr. Christian Reichardt

President,

www.PowerVibeUSA.com

It is common knowledge that the benefits of exercise are multifold and essential to achieving good health. The amazing thing about WBV is that it produces the same effects as exercise, just in a shortened time frame. These claims are very well documented and scientifically proven. Increased circulation, lymphatic drainage and metabolic increase, enhanced oxygen uptake and improved release of HGH are just some of the scientifically proven physiologic benefits of WBV.  Strength, flexibility, balance, and coordination are all key aspects to athletic performance. WBV can be used to stimulate an athlete’s adaptive response to performance‐driven activities. WBV training routines can be as challenging as you make them and the versatility of the vibrating platform allows you to target any part of the body. Athletes who train with WBV are faster, more explosive, less prone to injury, and ultimately more competitive. Thus it becomes an easy and logical addition to any fitness facility.

Vibration exercise can also generate additional revenue for a fitness facility, and personal trainers can help clubs fully capitalize on this opportunity. Research by a number of experts has shown that vibration training is an excellent complement to regular training and can enhance fitness gains. Personal trainers can up-sell current clients to add vibration training to their workout, which can not only provide an incentive for personal trainers to bring vibration exercise to the attention of their clients, but it can also increase revenue for the club.

WBV can also help make your facility unique, and set it apart it from the competition. When was the last time you introduced something significant to create a buzz in your community? This media attention can translate into a powerful sales tool for your facility. What if part of your membership tour included a demonstration of the use of a WBV platform? And, if your trainers could maximize the training effect for members and reduce recovery time, wouldn’t that help differentiate you from your competitors?