Vibrogym training

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Vibrogym training

The Vibrogym Power Plate!

Whole Body Vibrations was originally developed for the Russian cosmonauts in the space race with the Americans to prevent osteoporosis. 'The Power-Plate' then became massive in Holland and its popularity is currently spreading worldwide.

The Vibro Gym / Power Plate has long been recognised for its medical benefits. These machines are installed in certain hospitals in London to help recovery from an accident or illness. For example, individuals with spina bifida or people who have suffered strokes and who would not be able to voluntarily exercise can use the machine to strengthen their muscles. The machine exercises muscles to maximum capacity without putting any strain on joints, making it ideal for those with specific medical conditions and time - poor exercisers.

This compact, modern piece of equipment also speeds up metabolism and reduces the appearance of cellulite. The good news for many women (and a few men) is that the machine can effectively combat cellulite. Cellulite develops from water retention and abnormal storage of fat in the skin, causing slow circulation and a depletion of nutrients. The vibrations enable the body to get rid of superficial fluids and toxins and the collagen in the skin is tightened and firmed as well as your muscles becoming more toned.The high activity of the muscles stimulates blood flow and relaxes the muscles, which increases the circulation, making the body feel better. Training on the vibro gym also produces more secretion of growth hormones, such as testosterone, and hormones which stimulate the brain.

These all help to contribute to a more healthy mind and body.

A selection of exercises that can be performed using the Vibrogym:

Strength & toning exercises performed on the Vibrogym

Gentle exercises performed on the Vibrogym:

Frequently Asked Questions about VibroGym training

When is the best time to fit in VibroGym training, before or after my cardiovascular training?

It is up to the individual where VibroGym training is fitted into a training session. You can start with cardio-vascular training then move onto the VibroGym or vice-versa, there is no specific order you should maintain. In theory it is advisable to complete muscle strengthening work before cardiovascular work due to blood sugar levels. Some people like to start and finish a session with a VibroGym massage

What is the best way to increase the intensity of my training safely?

What sort of posture should I maintain during exercises on the VibroGym?

The lower back is naturally curved (known as lordosis) and is at it's strongest in this position. Therefore, while training on the VibroGym, this curve should be maintained as much as possible.

Are there any age limits for use with the VibroGym?

So long as there is trained supervision, children as young as 10 can use the VibroGym as young people can also benefit from vibration training. All exercises should be in 'Low' mode and the exercises used; their duration and their frequency should be adapted to the specific person involved. We suggest supervision is needed for 10-16 year-olds. As for the other end of the scale, we have had people up to 75 years old training easily on the VibroGym, with enormous benefits to conditions such as osteoporosis and arthritis. Due to the nature of the machine, the elderly can activate their muscles in a simple, safe way without extra strain on the joints and ligaments. However, like with young people, it is best to do so with trained supervision at all times.

Why shouldn't my toes pass my knees when training?

Even though we are functionally capable of performing this action, it can still potentially damage the joint. If you let your knee go over your toes while training the upper leg tends to slide over the lower leg, which causes undue strain on the cruciate ligaments and knee joint.

Can I use the VibroGym to increase my flexibility?

The VibroGym uses the Janda Stretch method to increase joint mobility. In this process, the muscle contracts and relaxes and all muscles and joints that are utilised during the exercise are fully mobilised. Furthermore, adhesions are loosened by the vibration, which also helps to increase flexibility. Additionally, the Golgi apparatus in the muscles are activated while training on the VibroGym, which causes high levels of relaxation. As the muscles are lengthened during active and functional positions while on the VibroGym, explosive muscle strength is not affected.

I don't feel anything either during or after training on the VibroGym, am I performing the exercises incorrectly?

If you don't feel anything while training on the VibroGym, you will need to increase the intensity of your exercise in the ways described previously. There should always be a feeling of fatigue after each session, in order to produce a physical training effect.

I am a well-trained individual so can I start using the advanced VibroGym programme immediately?

Even the most trained of athletes will need to time to let their body get used to vibration training, so it is advised not to start immediately with an advanced programme. However, it will be possible for highly trained individuals to progress more quickly than the untrained person, by increasing the intensity as described previously. You must always ensure that VibroGym training is fatiguing though, to guarantee a training effect.

Can I train my entire body on the VibroGym in one session? Or should I split it up?

The VibroGym has an immense advantage over conventional training. As the sessions are shorter and less strain is caused, there is considerably less muscle damage caused. Therefore, there is no reason why the whole body cannot be trained on the VibroGym in one session.

Should I alternate the muscle groups I am exercising on the VibroGym?

It is completely up to the individual whether muscle group exercises are alternated in a session. However, it is sensible to alternate between upper body, lower body and abdominal exercises to allow each group a rest in between. After a while, this can be performed without breaks, which will keep your heart rate up throughout the whole session thus training your cardiovascular system too.

Can vibrations be harmful?

The human body is perfectly built to absorb the vibrations that we may encounter in everyday life. However, in the increasingly mechanical world we live in, certain occupations (helicopter pilots, truck drivers, pneumatic drilling) cause workers to absorb high levels of vibrations on a daily basis. This has been shown to elicit many physical complaints, mainly in the spine and joints. The VibroGym however has many fundamental differences to these cases. While exercising on the machine the muscles are actively absorbing the vibrations, not the joints and where as the population above are exposed to the vibrations for many hours every day, the training time on the VibroGym is far shorter. It is important to note that the VibroGym complies with the I.S.O standards for industrial use, so long as training does not exceed 3 hours a day (it is actually appears pointless to train any longer than 20 minutes a day anyway). If the VibroGym is used under qualified supervision and according to our instructions, vibration training is actually much safer than any other sporting activity.

If I have arthritis how should I train on the VibroGym?

Arthritis is an affection of the cartilage in the joints, which is very common among the elderly. Of people over 65 at least 25 % are suffering from some form of arthritis. It causes the quality and the amount of cartilage to slowly diminish, so that outside forces will ultimately have to be absorbed by the joint itself. In the early stages, arthritis can go unnoticed. But over time it will cause pain, swelling, stiffness and restricted movement of the joint. As a result, muscle strength will decrease as well as co-ordination and endurance. Especially if the ankle, knee or hip joints are affected, arthritis can be a severe impediment to everyday life.

So far, no effective drugs have been developed to treat arthritis. It is a progressive disease, meaning that the quality of the cartilage gradually decreases. Exercise is an important part of the treatment, as it slows down the deterioration. By using the VibroGym regularly it is possible to increase flexibility, muscle strength and co-ordination. Some doctors prescribe their patients anti-inflammatory drugs and sedatives. In conjunction with vibration training this may have some negative effects. The natural warning signals of over-taxation the body gives off might be overlooked when suppressed by medication. Establishing limits to the capacity for training should be done with extreme caution for the group of patients with serious arthritic complaints.

Training on the VibroGym can lead to the reduction of complaints, as well as to a decrease in the amount of painkillers that patients need. By exercising and training on the VibroGym, the cartilage is "woken up", as it were, to maintain its function. Cartilage is a like a sponge squeezed dry under pressure, and like a double action pump then fills itself with synovial fluid. In this way the cartilage is provided with necessary nutrients. Muscles, ligature and tendons have an important function in absorbing shocks and in providing stability in the joint, and they are trained by exercising on the VibroGym as well. The vitalising effect of the VibroGym will ensure more self-confidence in these patients. They will be more independent and less apt to end up in social isolation. This will lead to more exercise and more endurance in the long run.

Our advice to people suffering from arthritis:
Any form of exercise that avoids excessive strain on the afflicted joints is recommendable. However, you should pay attention to certain aspects, such as not overextending the joints, and preventing sudden, unexpected shocks and strain. Because of the nature of the exercises performed on the VibroGym, this has proved to be an extremely suitable form of training

Exercises that are too intense will aggravate the arthritic complaints. The pain will worsen, the joints swell and feel warm to the touch and gradually become less flexible, in effect causing a lowered capacity for movement. This can be prevented if the supervisor carefully monitors the intensity of the training, and assesses the capacity of the patient accurately during the intake. The schedule will have to be built up very gradually, and the proper frequency and position during training will have to be monitored constantly. If pain and stiffness increase during and after a training session, the schedule will have to be (temporarily) altered. Some very important tips for the coaching and training of patients with arthritis are: Avoid draft, dampness and cold; bear in mind that many people with arthritis cannot stand for extended periods of time; avoid putting strain on the joint in extreme positions and do not stimulate the joint in the full extent of its movement during the dynamic exercises. You should also allow the patient a longer rest period in between the exercises and try to convince patients to train more than once a week, obviously only if this does not cause any excessive complaints.

Can varicose veins be prevented or treated using the VibroGym?

Blood from the lower limbs is pumped back to the heart using valves in the blood vessels, which stop the blood returning to the lower extremities. Varicose veins are caused when these valves leak. As the VibroGym causes a huge increase in circulation it can improve the return of blood from the lower limbs if used on a regular basis, especially when performing exercises dynamically. It should be noted that we advise you to massage around varicose veins manually before using the VibroGym for massage exercises.

I have diabetes. Can I train on the VibroGym?

As training on the VibroGym causes a rapid decline in blood glucose levels, it is not recommended that diabetics train on the VibroGym. However, the nature of the machine means it is ideal to improve the physical condition of diabetics. Therefore we suggest you talk to you specialist about the use of the VibroGym and after a check up, an entire training schedule can be possible.

Are the contra-indications absolute?

The contra-indications given for the VibroGym are all conditions that we would advise against using the machine…they are however NOT absolute. If you are suffering from any of the contra-indications listed it does not mean you can never use the VibroGym. Vibration training has been shown to be beneficial when integrated into a treatment plan in some cases. Obviously you would have to agree this with your medical specialist prior to use and always train under strict supervision from a trained VibroGym instructor. There is currently a wealth of research being conducted into the effects of vibration training on different medical conditions so the contra-indications may change in the future. Check the bettervibrations.com website to keep up to date with any developments.

I have heard that regeneration hormones are produced with vibration training. Can these be harmful?

There is no harmful effect of the regeneration hormones produced at all. Regeneration hormones are produced by the body to help recovery after exercise. They are increased after any type of exertion but not high enough to negatively effect the natural production. In fact, there is a huge benefit to be had from the higher levels of the hormone as they allow our body to repair more easily and more quickly. That means that the VibroGym can cause a large training effect without causing the need for a large recovery time.

Physiological questions

Is the 'High' mode more effective?

In the 'High' mode, the impact on the body is heavier and the extent of the movement is twice as much as the 'Low' mode, so the 'High' mode is a more effective way to train. However, it is advised to perform the sitting down exercises on the 'Low' setting, until you have been using the VibroGym for a long period and your body has adapted to vibration training.

How is circulation affected by the VibroGym?

During exercises where the muscle is contracted, circulation usually decreases (vasoconstriction), but when training on the VibroGym, circulation in both the muscles and skin tissue is increased significantly, which is very beneficial. Furthermore, during the massage exercises circulation will improve locally, with the benefit of reducing cellulite.

Should I do cardiovascular training as well as the VibroGym workout?

Depending on your training aims you could miss out cardio training from a workout, if you were to have little or no rest in-between exercises and performed them all dynamically. This type of VibroGym training will elicit many of the effects of regular cardio training. However it will not cause changes in the heart muscle as seen with cardio training. If you are a sportsperson using the VibroGym as part of your regular training we suggest you do carry out cardio training as well, and this way the VibroGym will augment the effect of your cardio workout immensely.

Why should I perform some exercises dynamically?

The advantage of the VibroGym over other fixed resistance training equipment is that you can train functional movement - the movements we use in everyday life. As we are constantly using our bodies and muscles, training dynamically on the machine more closely reflects our normal functions. However, we do suggest that when you first start using the VibroGym, you perform exercises statically to ensure you have the correct techniques, with perfect posture and positioning. Once this is learnt, you can begin dynamic movement.

How does the VibroGym cause involuntary muscle contraction?

If you are standing on the VibroGym while it is turned off, your body will be naturally balanced. As soon as you start the vibrations, the natural balance of the body is interrupted so to recover this balance, the muscles of the body will be stimulated immediately. When performing different exercises, the muscles supporting the joints in action will stretch, which is registered by the muscle spindles. This in turn sends a message to the cortex of the brain, which then sends signals through the spinal cord to cause a reflex contraction. Therefore changes in position are countered immediately.

Is it normal for my legs to itch during and after training?

Itching may occur while using the VibroGym, which is due to the large increase in circulation caused while training. This is completely normal. However, in rare cases erythemia may occur which is a severe reddening of the skin - usually on the legs. It is normally just a temporary phenomenon but if it persists we advise against use of the VibroGym.

How long will the training effects of the VibroGym last after I stop using it?

Due to the principle of reversibility, the effects of training on the VibroGym would diminish with time, if you were to stop using it. This is the same with any type of training. If any muscle tissue in the body is not being used, the body will begin to break it down. The rate of this decline is dependent on many other factors though and is greatly individual.

Will I sweat during the VibroGym workout?

Any exercise or physical effort performed to cause a training effect will cause an increase in body temperature and metabolism. This in turn will cause you to perspire so you will sweat during your VibroGym workout.

Are there any long-term effects of vibration training?

In the many years of research into vibration training conducted so far, no negative effects have been found with use of the VibroGym, when used according to our advice and instructions. Just ensure that the machine is used safely and responsibly and you consult a medical professional if you have any of the contra-indications.

It is recommended to drink 500ml of a glucose drink half an hour before training. Why?

Many people do not drink enough water on a daily basis, which can cause temporary headaches when training intensively. Also, training on the VibroGym causes the blood glucose level to drop rapidly and as we are in a nation with bad eating habits, blood glucose levels are often low before exercise begins. If levels were to drop too much, it may lead to hypoglycaemia. This is why it is strongly advised to drink a glucose drink before training. It should be noted though that this is the case with any type of intensive training - not just an occurrence related to the VibroGym.

How many days rest period do I need between training sessions?

Due to the nature of vibration training, recovery times after training are greatly reduced when compared to conventional training. Therefore, you can train on the VibroGym every day if you have gradually increased your training intensity are comfortable to do so.

Should I train larger muscle groups before smaller groups?

It is generally advised to train your larger muscle groups at the start of your VibroGym workout, integrating the smaller muscle groups towards the end of the training.

Why do the VibroGym programmes begin with so few exercises and only increase the intensity gradually?

The high intensity of stimulus provided by the VibroGym causes huge adaptations in the early stages of vibration training, and only a few exercises are needed to do this. However, as the body adapts to a stimulus it begins to cope with the training without difficulty, which means you will have to train longer and harder to produce similar results. This is why you add more exercises and increase the intensities after using the VibroGym for some time, so your body is constantly challenged to adapt.

Cosmetic questions

Will I lose weight when train on the VibroGym?

The principle of energy balance is such that the calories consumed during a day would have to be less than those expended to start a reduction in fat stores. Training with the VibroGym has a large influence on many of the processes involved with losing weight though so you will most likely lose fat stores while training on the machine. This will depend on how fit you already are - the more fatty tissue you have in the body, the more you will lose. Training on the VibroGym has been shown to increase metabolism, which means you will burn more calories while exercising and the hormones produced with vibration training also have a significant influence on reducing fatty tissue. However, as with any training modality you will have to control your calorie intake to see any changes. It is important to note that the reduction in fat stores will not necessarily be reflected with a loss of body weight. The increases in bone density obtained with vibration training may cause an increase in weight. Furthermore as muscle tissue is heavier than fatty tissue, the increases in muscle stores that occurs with VibroGym training will also cause you to put weight on, although your body tone will visibly improve.

Are there specific exercises for the stomach, thighs, buttocks and lower back?

Many of the exercises on the VibroGym posters are ideal for working the above areas. Just look at the diagrams on each position indicating which muscles are recruited during the exercise. The muscles used are highlighted in red. Also, keep checking this web site for any new exercises developed for these parts of the body.

What are the massage exercises used for?

The massage on the VibroGym enhances circulation considerably, which can be seen by the slight redness on the skin and felt by a tingly, warm sensation. This in turn increases lymphatic drainage and reinforces collagen, which together with the increases Human Growth Hormone production, contributes significantly to combating cellulite. You can use the massage exercises as part of your warm-up programme prior to a workout to warm up your muscles and you can use the VibroGym massage after your workout to help remove training's waste products.

How many times do I have to train on the VibroGym in a week?

For optimal results it is best to use the VibroGym at least 3 times a week, although even using the machine once a week would be beneficial. We advise training 3 times a week, as frequent stimulation of your body will help you achieve your training goal much sooner. To achieve a training effect you have to keep overloading the body so it adapts to withstand extra stimuli. If you only train occasionally your body will not have the need to adapt so your training will not have any effect.