WhatIsVibrationTraining

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What is Vibration Training?

For the past ten years or more we’ve been hearing from doctors and physical therapists that we need to exercise regularly to achieve fitness and strength and help maintain good health. Yet many of us don’t have the time to do this, don’t know how to start, or we simply don’t like the thought of going to a gym. A new, effective method of exercising is available: Controlled Whole Body Vibration Training.

The origins of Vibration Training go back 40 years to work by the Russian Space Program as it looked to combat the effect of zero gravity on it’s cosmonauts. Russian Scientists also worked with dancers, rowers and other athletes and found that Vibration Training had potential to increase strength and flexibility. Other countries interest and research into this didn’t begin until the late 1990’s and since then there have been many studies with varying results.

So, can using a vibrating platform really increase fitness? My own experience has been very positive and I would encourage readers to try it for themselves.

Vibration Training works the body in 4 totally separate ways to give you the kind of health you would normally achieve from spending hours in the gym, and it only takes around 10 minutes.

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There are two very different types of Vibration Training Machines:

Pivotal Vibration Machines move in a see-saw action while the user stands in a semi-squat or other positions on the machine platform. This movement helps with rebalancing the body (pelvic stability) and is very useful as a therapy aid. It also can help improve overall strength and stability. Improving pelvic stability is very important for older people to help prevent falls.

High quality Lineal (or Vertical) Vibration Machines operate by sending rapid vibrations upward as the user stands in a semi-squat or in other special positions on the machine platform. By vibrating your Central Nervous System every muscle is made to twitch at the same rate of vibrations that the machine is set at. So if the vibrations are set at 40hz your muscles will move 40 times a second. This rapid movement burns huge amounts of energy (calories) and helps empty the cells of their stored carbohydrates. This helps with weightloss if this is needed and combined with some cardio (walking) and a good diet results are seen very quickly.

High quality Lineal Machine Vibration Training also builds muscle size (hypertrophy), strength and flexibility. Bone density and circulation are improved. It gives you an excellent overall workout and makes you feel great as it causes an increase in serotonin (a happiness neurotransmitter) in the brain along with a decrease in stress hormones.

Users range from regular people of all ages who gain fitness and health benefits through to elite athletes who use Vibration Training as an aid to build up muscle strength for competitions and as a balance to their other training. A third group of users are the disabled and people recovering from injury or accidents and people with degenerative diseases of the Central Nervous System like Multiple Sclerosis.

Buying a Vibration Machine or Choosing a Vibration Training Studio

Whether buying a Vibration Machine for home use or using a one in a Vibration Training Studio it is essential to choose a machine that is designed to give you the benefits you require. Visit Studios that offer this form of training or Sales Showrooms and ask questions about the machines and the programs (instructions and positions that you use on that machine). Try a session - it's usually free the first time in studios. There are many different brands of machines with differing qualities and specific purposes.

For home use, Vibration Machine prices range from very cheap to very expensive and while this does not necessarily reflect machine quality it can be an indication. It is important to know what weight the platform is designed to carry and how stable the platform is on the floor. Buy a solid steel platform if possible. Be wary of buying a brand of machine because of a celebrity endorsement or glossy advertisement. Your favorite celebrity may be doing “Vibration Training” but they are not using a model you can afford. Buy from a reputable company and make sure they have local warranty backup - a well known fitness store is best as you have someone real to walk in and talk to. Finally, be realistic about your goals. If you buy a machine that costs a few thousand dollars (as compared to one that costs $14,000) your fitness or weightloss progress may be slow. Don't be discouraged just stick to a safe program every second day and it will happen. Think about this: you are trying to reverse how many years of abuse? Relax and enjoy the thought that you are doing something good for yourself!

Choosing a Vibration Training Studio isn’t as easy as just turning up at your closest provider. It’s important to visit all the studios you can and to ask questions about the machines and the program used. Most providers offer the first session free so you have a trial session and assess it. You will be asked to fill in a questionnaire that asks your reasons and goals for doing Vibration Training and also you need to clearly state any injuries (present or past) and any medical problems you have. From this information a proficient Instructor will tell you if you can proceed with using the machines or if you need to get medical clearance first. Also they can advise alternative positions you will use on the machines if a regular position is contraindicated because of an injury or disability you have. Some people start with a Therapy program to target injured or weak areas of the body and then move onto a Training (fitness/strength) program.

The same questions need to be asked as if you were buying a machine. Ask what will the machine do for you and assess the answer given. Does it sound realistic or is it simply exaggerated promises of health, fitness and beauty. Ask where the machines are made and who designed the program (the positions you use on the machine) and what weight the machines can take. Some machines, made of poor quality construction materials, do not perform to the specifications stated and also cannot take the weight of people over 176lbs (80kg) without considerable loss in working effectiveness. Studio machines need to have solid steel platform construction to give good results and for the machine to withstand constant use. Remember you are paying for a service and so you should get the quality you’re paying for. Ask about the program you will be using; who designed it and if you can talk with the program designer or ask questions of them in person or by phone. This is very important as some Studios use machines and a program that has many varied positions used for short time period of 30 seconds that do little except tire or even injure the user by the end of the session. When using a Vibration Training machine more is not necessarily best. An intense (60 seconds per position) simple to follow program of around 7-10 positions that works the whole body is very effective and this program is available online if the studio does not already use it. It is extremely important that the Instructor remains with you while you do the program and shows you the correct body positioning on the machine and continues to be with you on every visit at least until you are proficient and able to maintain accurate positions. Even then an Instructor will be watching over you to ensure you do not tire and get out of position or get lazy with how you use the machines. If this isn’t happening then go somewhere that provides this service.

Choose your Studio carefully and you will get the good results that Whole Body Vibration Training can give – increased fitness and strength, improved balance and coordination, hormonal balance, sports specific training, some pain relief in conditions like osteoporosis and much more.

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