- How long has Vibration training been around?
- Could a Vibrogym workout replace my entire fitness programme?
- When is the best time to fit in vibration training, before or after my cardiovascular training?
- Are there any age limits for use with the Vibrogym?
- Can I use the Vibrogym to increase my flexibility?
- I don't feel anything either during or after vibration training, am I performing incorrectly?
- I am a well-trained individual so can I start using the advanced Vibrogym programme immediately?
- Can I train my entire body on the Vibrogym in one session? Or should I split it up?
- Should I alternate the muscle groups I am exercising on the Vibrogym?
- How do I ensure that the exercises with the straps are working effectively?
- I occasionally get headaches immediately after training on the Vibrogym, why is this?
- Should I avoid using the Vibrogym with bare feet?
- Are there any Contraindications for using the VibroGym?
- Does Whole Body Vibration stimulate lymphatic drainage?
How long has Vibration training been around?
With the onset of space travel in the 20th century, it was found that the bone density of astronauts declined significantly while in space. Vibration therapy was developed as a way to re-build bone density on their return. From this, the link was made to the elderly, who lose bone density as they age and scientific studies showed that vibration training actually increased bone density significantly. Further scientific research discovered that vibrations caused a stretch-reflex in the muscles producing continuous muscle contractions. The former Soviet Union began using the principle to improve performance in sporting events and during the 1970's, Russian Scientists continued the research into vibration training, finding significant improvements in muscle strength and flexibility and decreases in recovery times after exercise. It was only after the Iron Curtain was pulled down that the western world caught onto the training method, when scientists from Italy and Israel began their own research into the field. It is now widely acknowledged as an exercise tool, with further applications in rehabilitation and pain relief.
Could a Vibrogym workout replace my entire fitness program?
The Vibrogym can increase isometric (static) and isotonic (dynamic) muscle strength, increase flexibility and mobility, improve co-ordination and improve core stability. The only training effect that regular training may elicit that the Vibrogym cannot is to increase the size of the heart muscle. It really depends on your personal aims but in most cases, the Vibrogym is a great replacement for an entire fitness programme.
When is the best time to fit in vibration training, before or after my cardiovascular training?
You can adapt the order of training to your own preferences. You can start with cardio-vascular training then move onto the Vibrogym or vice-versa, there is no specific order you should maintain.
Are there any age limits for use with the Vibrogym?
So long as there is trained supervision, children as young as 12 can use the Vibrogym as young people can also benefit from vibration training. All exercises should be in 'Low' mode; their duration and their frequency should be adapted to the specific person involved. We suggest supervision is needed for 12-16 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.
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 vibration training, am I performing incorrectly?
If you don't feel anything while training on the Vibrogym, you will need to increase the intensity of your exercise. There should always be a feeling of fatigue after a 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?
Vibration training 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.
How do I ensure that the exercises with the straps are working effectively?
It must be ensured when using the straps to train the upper body that they are kept fully tightened at all times, to facilitate the transfer of vibrations. It is also advised to use the 'High' mode for the best training effect. You may sense more vibrations if you stand on the floor in front of the Vibrogym while performing the exercises, although by putting just one leg on the Vibrogym during the exercise, you will be working more muscle groups at the same time.
I occasionally get headaches immediately after training on the Vibrogym, why is this?
Firstly, ensure you are using the Vibrogym according to our instructions. If this is the case, then your headaches will be caused by lack of fluid intake before training. Almost 70% of the population is suffering from dehydration and as our bodies consist of over 50% water, fluid balance is vital. Training on the Vibrogym causes activation of the lymphatic system, which results in a loss of body fluids so we advise to drink plenty of water before and after training.
Should I avoid using the Vibrogym with bare feet?
To ensure correct transfer of vibrations to the body, there should be as little friction as possible between the body and the Vibrogym. This is most easily achieved while wearing flexible-soled shoes (while these do not have to be training shoes, they are recommended). However, if you would like to train barefoot and when you are performing exercises where other parts of the body are in contact with the machine please ensure the rubber mat supplied is used.
Are there any contraindications for using the VibroGym?
Please look over the following list of contraindications to see if any apply to you. It may be that this does not necessarily exclude you from using the VibroGym, but we would strongly suggest consulting with your doctor first. If you at all unsure about using the VibroGym, we would recommend consulting your physician.
Contraindications for training with VibroGym machines:
- Pregnancy
- DVT / Thrombosis
- Cardiovascular diseases
- Recent wounds or sutures from an operation or surgery
- Acute hernia / discopathy / spondylolysis
- Synthetic/artificial joints e.g. hip and knee implants
- Severe migraines
- Pacemakers
- Acute diseases / inflammation processes
- Severe diabetes
- Epilepsy
- Tumours
- Recently fitted IUDs, coils, metal pins, bolts or plates
- Retinal problems/dysfunction
- Spondylolisthesis bifida, lumbago
Does Whole Body Vibration stimulate lymphatic drainage?
Absolutely. The lymphatic system plays a vital role in delivering antibodies and nutrients to your body's cells as well as removing dead particles, toxins and cell waste, which are cleansed by your lymph nodes. If your body is overloaded with toxins or mucus, the tissue fluid, or prelymph, can become static. This can also be a result of injury, surgery or common congenital problems and can lead to excess puffiness, headaches, sinusitis, decreased energy and frequent infections, even slowing your body's healing process.