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If you haven't tried to work out with vibration plates, you are missing out on one of the hottest new trends in fitness.
Originally developed to help Russian cosmonauts stay fit when in zero gravity, vibration plates have many benefits, and can
add an interesting element to your workouts.
Vibration plates can now be found in many gyms, training centres, rehab facilities, health clubs and private homes, allowing
just about anyone to see what they can add to their workout programme. Vibration plates, like many training techniques, have
worked their way down from elite athletes to the general public, and are purported to offer a wide range of potential
benefits. As a result they are used in all sorts of settings, with a different emphasis in each case. Options include:
- Physical therapy
- Longevity and anti-aging
- Sports rehabilitation
- Beauty and wellness
- Alternative medicine
- Fighting osteoporosis
Working out with vibration plates is easy, and can be incorporated into any workout program, but whatever exercise you
use, it works on a simple principle. When you are on the plate - whether standing, sitting, or lying down - the vibrations
are transferred from the platform to your body.
Your body responds by producing a stretch reflex - depending on the vibration frequency, this can cause your muscles to
contract vigorously up to 50 times per second. It is the body's response to this vibration that leads to the benefits. These
include improvements in:
- Strength
- Speed
- Stamina
- Muscle and tissue recovery
- Flexibility, mobility and coordination
In addition, research suggests that the vibration can increase the production of regenerative and repair hormones, improve
blood circulation, strengthen bone tissue, improve lymph drainage and increase basal metabolic rate.
So what kind of exercises can you perform? There is actually a huge range of stretches and exercises that can be performed
on the machine. These include many popular body weight movements such as push ups, squats, and triceps dips, as well as core
exercises such as crunches, V-sits, and planks. In addition, you can perform a wide range of dumbbell exercise on the
plate.
Exercises are typically performed in short sets of 30, 45, or 60 seconds, and you can also set the speed of the vibration.
You can include vibration training as a part of your regular workouts, 3 to 4 times per week.
Most people find that while it doesn't replace their other forms of exercise, it is an interesting addition to their
workouts.
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