5 Different Ways To Exercise on a Whole Body Vibration Machine

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One of the major benefits of whole body vibration fitness is that it doesn’t take a lot of time to get in a high-quality workout.   Just 10 minutes of standing on the machine’s platform has been shown in studies to have the same effect as 60 minutes of exercise.   In fact, you can burn up to 500 calories in 10 minutes.  And you can reap maximum benefits of whole body vibration with just 10 minutes per day, 3 times per week.

Total body vibration is so effective because 1) the rapid vibrations of the machine cause your muscles to contract and relax by natural reflex approximately 7-28 times per second, and 2) 97% of your muscle fibers are engaged compared to just 45% with conventional exercise.

There are 5 main ways you can use a Whole Body Vibration Machine to exercise, and these can all be adjusted depending on your current ability and goals.  This instruction is applicable to all high quality oscillating, or pivotal, vibration machines, such as the Noblerex K-1, as opposed to a linear vibration machines, which are quite different.

  1. You can just stand on it.  Seriously.  The great thing is that the K-1 does the hard work and allows you to keep the exercises simple if you need to or want to. The vertical support can be used to maintain balance if necessary.  It’s best to make slight adjustments in your body position because this varies the muscle fibers used.  The muscle stimulation of dozens of different exercises are produced just by making these slight dynamic movements.   You can lean back or forward.  You can squat a little or a lot, or move from left to right.  You will find that you are working many of your core muscles just by standing on the platform, due to the unique movement of the Noblerex K-1.
  2. You can vary the intensity of the vibration machine.  You may want to use a pyramid method and go from low to high to low, or you might feel more comfortable starting out low and building up.   As you use your machine more, you will notice that certain positions work better at certain speeds than others.  For the Noblerex K-1, the lower intensity levels of 1-5  (7-26 Hz) are best used for muscle relaxation, joint flexibility, pain reduction, balance, coordination, rehabilitation, and neuro-muscular training.   The more intense levels of 6-10 (19-28 Hz) are best used for muscle toning, building muscle strength and power, and weight and cellulite loss.  Of course, you don’t have to use the highest speeds right away to get results; you can work your way up gradually and reap all the benefits of whole body vibration in the meantime.
  3. You can change the distance between your feet.  The wonderful thing about pivotal machines is that you have even more control over your workout because you are in complete control of the machine’s amplitude, or the rise and fall of the platform edges.  So the closer your feet are to the center of the platform, the less muscle extension is required.   The further apart your feet are (and closer to the edges of the platform), the more challenging the workout becomes.  The Noblerex has an amplitude of 15–that’s pretty intense!
  4. You can hold different exercise positions.  If you want to target a certain area such as thighs, glutes, or abs, position your legs or body in a position that works those areas.  Start by holding the positions for 1-3 minutes each, depending on the position and your strength.  Choose positions such as a squat, plank, side plank, lunge, downward dog, or calf raise and use a digital timer so you know exactly how much time you have left to hold each one.  Holding positions like this is called doing a static position.  You can also do dynamic positions though, where you move within the pose.  These can be very challenging to do for even one minute.  Some examples of dynamic moves are pushups, lunges, and step ups.
  5. You can ramp up your workout.  Take your workout on the Noblerex K1, or whatever whole body vibration machine you have, to the next level by increasing your duration from a 10 minute session per day to a 10-20 minute session twice a day.   Just make sure to give your body a 24 hour rest period between more intense workouts.  As you get stronger and can hold positions for longer periods of time, you can add weights, medicine balls, elastic bands, etc.  Hand straps are included with the Noblerex K-1 to allow a full range of upper body workout options.

You will find your own rhythm and routine that works best for you after a few weeks of using your whole body vibration machine.  Have fun and enjoy your workouts from now on :lol:

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Posted in Workout Routine on October 9th, 2009 by .

  • Scott

    wow Im not familiar with this machine but it looks pretty cool. Where can I try it?

  • lenettenakauchi

    Are you in or near Chicago? If you are you're more than welcome to come by and test it out :) Otherwise, if you really want one, there is a 15 day risk free guarantee where you can get it and if you're not absolutely in love with it you can send it back for free :)

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