Many exercises that you perform on solid ground can be performed on machines offering vibration training. These machines have a plate on which you sit or stand to receive a continual muscle-stimulating vibration, causing muscles to contract between 30 and 50 times per second. Whole body vibration training benefits the body by increasing strength, improving balance and enhancing stretches for muscle recovery.
Modified Squat
If you are new to vibration training, start with a modified squat, recommends Catherine Sharick in “Time” magazine. Stand on the platform, hands on the handles, and set the frequency and amplitude at the lowest levels. Bend your knees slightly and hold for 30 seconds, working your way up to 90 seconds. As you feel more comfortable with the exercise, increase the frequency and amplitude levels to experience a greater rate and intensity of vibration. The exercise may be made even more challenging by adding a weight shift from foot-to-foot or deepening the bend in your knees to a low squat.
Pus- Up
The traditional push-up is an effective chest, triceps, shoulder and core exercise. When performed on the vibration machine, you create even more activation in these muscles. Rather than repeating a specific number of push-ups on the vibration machine, get into push-up position with your hands on the plate, toes on the ground, and lower into the bottom portion of the push-up. Hold this position for 30 to 90 seconds, starting with low frequency and amplitude settings.
V-Sit
A static v-sit will challenge your abdominal muscles, including the hard-to-target transverse abdominus deep inside your belly. Training your abdominals in this way improves overall core strength—enhancing athletic ability, daily functioning and posture. Sit on the plate with your knees bent and heels on the floor. Set low settings for frequency and amplitude. Lean back slightly and engage your abdomen as you lift your legs off the floor and balance at the back of your buttocks. Have a trainer or spotter start the vibration machine and hold your position for 30 to 90 seconds.
Forward Fold
At the conclusion of your strength exercises, or after a hard cardio session, perform a total body stretching exercise on the vibration machine. A simple forward fold helps you release through the hamstrings, gluteals, back, shoulders and neck. Set your amplitude and frequency at low settings and stand on the vibration machine. Hang forward from the hips with a very slight bend in the knees to help release the back, and have a friend start the vibration machine. Hold for 30 to 90 seconds.
About this Author
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer and has degrees from Princeton and Columbia University.
