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?

General Benefits of All Quality WBV Products:

-          Helpful for warm up

-          Improved flexibility

-          Assist in post-workout lactic acid flush

-          Improved lymphatic drainage

-          Reduction in cortisol

-          Can assist in increasing bone mineral density (BMD)

-          Helps to balances hormones

-          Releases endorphins

Benefits Specific to Pivotal WBV Products:

-          Can improve mobility quickly (in relative terms) for seniors and/or deconditioned subjects

-          Can reduce low back pain via mobilization of the lumbar/SIJ regions

-          Can be effective in the rehab of total hip and knee replacement

-          Reduces the transfer of vibration to the head

-          Can help deconditioned subjects improve fitness quickly

-          Great for core activation and core strengthening

-          Great for increasing lower body strength for those sports dependent on lower body (Ex: skiing, snowboarding, cycling)

-          Great for increasing explosive power (for sports specific training)

-          Assists in weight loss, both through reduction of cortisol and mobilization of subcutaneous fat

-          Increases secretion of hGH, which plays an important role in lipolysis, or breakdown of fat cells, thereby aiding the breakdown of cellulite.

-          NOTE: The breakthrough published study that shows a 4.1% increase in femoral head BMD among post-menopausal test subjects was performed on a pivotal machine

-          NOTE: This same study also showed a 29% improvement in balance, even though test subjects were not performing balance-specific training

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.

Read more here.

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.

Having excess belly fat puts you at higher risk of:

• Type 2 diabetes

• High blood pressure

• Coronary artery disease

• High cholesterol and triglycerides

• Many other health conditions

In general, you’re in risky territory if your waistline measures more than: 40 inches for a man or 35 inches for a woman.

Hitting the floor for a flat-ab routine may sound like a fix. Crunches and sit-ups will give you stronger core muscles. But, they won’t cause you to lose abdominal fat any faster. Instead, plan for a slow, steady and overall weight loss. About ½ to 2 pounds a week is a safe and realistic goal for most people.

The most successful approach includes:

Regular aerobic exercise and strength training

Nutritious foods in reasonable portions

A support system, such as family and friends

Did you know?…Whole Body Vibration has been shown to be effective at increasing lean body mass, which improves resting metabolic rate and increases caloric expenditure, resulting in lower levels of body fat when combined with a reduced-calorie diet. Whole body vibration enhanced exercise training improves the flow of blood and oxygen to the tissues which enhances cell metabolism function. It balances hormone levels like cortisol or insulin resistance.

With WBV training, you can get a full body workout in just 10 minutes a day, 3‐5 days a week.

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!