Jun 21

Why Use Vibro Plate Exercises?

If you have arrived here looking to wobble without exercises, that’s fine, as using vibro plates will still help you. However, vibro plate exercises will enhance all your efforts whatever your age and whether you want to wobble for health, general fitness or for sports reasons. But which exercises will get you the most benefit from your vibro plates?

The exercises you choose will depend on why you are doing them and your age and capabilities. For example, there is quite a bit of evidence to suggest that at least for the experimental subjects in research trials, that the use of vibro plate exercises can improve bone mineral density in older women and help prevent falls. If you are a post menopausal women with early osteoporosis the exercises may be aimed more at improving lumbar bone density and balance but you should always check with your doctor if you think or know you have osteoporosis (see below). The use of vibro plates in sport is quite well known and will increase muscle density and tone when using conventional or explosive strength training. If you want to lose weight, vibro plate exercises can help you use up to 170 calories every 5 minutes.

Vibro plate exercises for sports enthusiasts enhance and supplement motion and stability quickly, making it ideal for warming up. The benefits are based on the stimulation of the fast-twitch muscle fibers that improve explosive strength, muscle endurance, agility and motor learning. Trainers will recommend specific training for an individual depending on their specific needs and sport. General fitness exercises may include squats and bench presses on the vibro plates.

If you are a beginner, make sure you read the manufacturers guidelines first. Also, consider that using the vibro plates gives you a much more intense than regular exercising. Aim for 10 to 20 minutes a day or whatever you can manage. DO NOT overdose, as you can weaken your muscles and undo some of the benefits. The actual amount of time on the plates will vary depending on the power of the machine, which is why you need to refer to the manufacturers guidelines as your muscles need time to recover. It may in fact be safe to use the plates for up to an hour in total per day.

Suggested exercises for beginners to tone your body include squats and stretching. For sports and body building, try the ab bridge, push-ups/planks, bicep curls and hamstring holds. Details of how to do these can be found elsewhere on this site. You can get an excellent wall chart  known as the  Beginners Vibration Plate Exercise Programme (shown right) that is certainly worth looking at.  For the more advanced there is also the, Advanced Vibration Plate Exercise Programme.  Should you be really keen(!), you can get both the Basic and Advanced Combined Vibration Plate Exercise Programmes for a bit less (although personally, I think the postage is a little heavy on these charts).


OK, so the reason many of you will be here is for weight loss reasons as well as toning up. First, this is no miracle machine; you will need to alter your eating habits as well. Reports that using vibro plates will make you lose weight are greatly inflated – yes, they will certainly help to speed things up by improving muscle tone, but on their own, IMHO, forget it! If you like the gym, still go, the more avenues you can explore the better. If you feel you would benefit from a personal trainer, find  one. In fact, if you happen to live in the Frisco area, finding a Frisco personal trainer with some decent testimonials should be no problem.

Evidence from research found that an overweight group dieting and using vibro plates when followed over time, lost more weight than a group exercising using other means. However, the groups in this study were probably too small with only 15 in each group. Larger numbers would normally be required or the study replicated. However, there are probably enough studies with enough positive results for there to be some truth in the claim that vibro plates will help you lose weight and keep it off.

IMPORTANT NOTE

It is important that you speak with your doctor before using vibro plates if any of the following relate to you, as their use may aggrevate the condition. If your condition is not on the list you would also be wise to check.

You are pregnant
Have Acute/Deep vein thrombosis
Any serious cardiovascular disease
Have a pacemaker
You suffer from chronic fatigue syndrome
Have an acute hernia
Acute disc related problems
A particularly severe diabetic neuropathy
Tumors including metasatic
Any recent surgery or fresh wounds
Epilepsy
You have gallstones, kidney or bladder stones
Acute rheumatoid arthritis
Any acute inflammations, infections or fevers
Severe migraine
Surgical metal implants
Severe osteoporosis with a BMD of less than 70mg/ml
Nephrolithiasis

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Dec 25

Medicarn ® Power Vibro Plate Exercises DVD

Medicarn is one of the leading manufacturers of vibro plates, but whether you own a Medicarn or another make, you may find their vibro plate exercises DVD useful.

You can play it on your PC as well as a DVD player with the correct software which may be more handy for you. It has the most common and useful exercises you can do on your vibro plates. Although it suggests 10 minute workouts, IMHO this should not be done all at once without a break until you are used to the plates.

You will be able to work out your entire body with these exercises or simply target a specific area such as your upper body, legs or thighs.

As we do, they recommend that you consult with your Doctor before starting any physical exercise and or using any form of exercise equipment including vibro plates.   The information is not intended to replace advice given by your Doctor. No claim or opinion is intended to be, nor should it be construed to be medical advice. The information and products on our web sites are not intended to diagnose, treat or cure any disease and are not a guide for self diagnosis and/or treatment.

This particular vibro plate exercises DVD highlights the following…

  • Can be used with most types of Vibration Plates
  • Includes the 15 most common workouts
  • Includes a 10 Minute workout Count Down
  • Choose from individual 2-3 muniute workouts for individual areas to work on
  • Reasonably priced at £8.99 with THIS LINK
  • Medicarn Exercise Chart with THIS LINK

Sep 04

Getting To Grips With Vibration Plate Exercises

So you have unpacked your beautiful new vibro plates and wondering what vibration plate exercises are. Did you think you could just stand and wobble everything away? Well, maybe, but it would take longer to have the desired effects and be far less targeted than your probable needs. Basically, you have to work with the machine rather than dominate it.

Vibration plate exercises are all about condensing the time you’ll normally require to get the same level of benefits if exercising without using vibro plates. But when you initially get your machine from the box, it’s a bit scary! The actual manual (if there is one) doesn’t give you a lot of help other than to inform you how to operate the machine and hopefully, some really essential safety precautions that you should comply with.

Don’t ever be tempted to just “go for it” for hours at a stretch, as you just won’t get the effects you happen to be after and could do yourself some real injury in the process. Vibration plate exercises are all about beginning gently and spending just a few short moments on the vibro plates before you let your body take a rest.

Make yourself aware of precisely what is happening to your system. Basically, you are trying to force your muscles to respond to a greater extent than normal, this is achieved by fooling your brain into thinking you are on an unstable surface. The brain reacts to this by simply triggering the muscles to compensate. As the vibro plates move quickly, the muscle tissue are almost inside a permanent state of being triggered. It is this fast effect that tones up your muscles rapidly.

The exercises you will need will depend on your own requirements and desires. Should you be fortunate enough to have received a DVD from the manufacturer, this will certainly allow you to learn how to do the workouts properly. That is, provided you have a means to view it in the same location as your vibro plates! Books along with manuals can be challenging, as you need somewhere not only to prop them up, but to keep them wide open as well – with luck, where one can still go through them!

One other good choice is to find a vibration plate exercise chart. These aren’t available everywhere and also IMHO, a little pricey for what is essentially a laminated poster. That said, they are extremely beneficial and can be placed on the wall just where you need it making it simple to follow. There are two types available, one showing a beginners vibration plate exercise programme and the other a more advanced program as you progress.

Vibro plates have given an enormous boost to sportsman and those with particular health issues along with their use in aiding in weight loss (you still need to eat healthily however). There are many studies that will support their use, including well publicised research from NASA. Since they are becoming more easily accessible to the retail industry as advances in technology reduce costs, there happens to be no excuse in not starting your vibration plate exercises as early as you can.

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