Vibration Training for Weight Loss
Manufacturers claim Whole Body Vibration can lead to fat burning and weight loss. How does this work? Is there any evidence of this?
Energy In vs Energy Out
All activation of muscles burn calories - the question really is how much does Vibration Training burn - and will it actually make a difference?Usually this could be measured with the simple method of CO2 emissions, as with cardio sessions (aerobic , “to burn with oxygen”). However, as any health professional will tell you, there is more than one way to burn calories.
Resistance Training
Resistance training (becoming popular in the 1970s) proved beyond a doubt (and yes there where doubters in the medical industry), that changing your BMR (resting metabolic rate) through increased protein mass with anaerobic workouts worked just as well - and in some cases - better than aerobic means.
Even though the results where obvious, no tests to date can measure the calorie burning process of the anaerobic workout.
This of course in no way replaced a cardio workout, as the cardio system is self contained and needs more than just a raised BMR to stay healthy. But it did indicate that running around in circles was not the complete
answer either.
During this same period “body composition and BMR ” was seen as a more accurate replacement by medical science from the older BMI system used to gauge obesity. Times were changing. Short history lesson over.
Vibration Training
All vibration platforms will cause an “involuntary” reflex to occur. Compare this with a “voluntary reflex”. During a voluntary reflex - as in thinking and then moving (e.g. running, weight-lifting, etc.) - only approx 30% of your muscle cells are recruited. You body leaves the rest untouched for any “fight or flight” action (although sprinting may recruit a higher % in short bursts).
During the involuntary rebalancing responses (caused by most platforms) almost 100% of your muscle cells are recruited as the body does in a way think it is being “attacked” (as falling over would cause injury) and will not conserve energy by limiting cell function.
Keep in mind that re-balancing is an exact bio-mechanical response. If someone pushes you - you match the pushers strength exactly to regain balance. Push back too hard and you fall forward; too little and you fall backward.
So how hard you are “pushed” will by design, change how much energy is expended during the movement. These rebalancing responses work up to about 50hz (movements per sec) after that they stop trying.
So there are a few ways to expend energy through contact with a Vibration Training platform.
Some are:
- How fast you are pushed
- How far you are pushed
- How hard you are pushed
The Influence of The Vibration Machine Design
One end of the spectrum would be simple “stimulation” (more akin to light aerobic work done on a lighter mass model) This would stop burning energy the moment the movement stopped. Good for beginners and therapy.
The more advanced response would be true “activation” (an anaerobic response) which would cause micro-tears in the muscles, leading to the healing cycle resistance trainers try hard to induce.
This in turn has a hormonal effect causing your protein mass to increase which naturally raises your BMR. The aim of which is to burn more calories while resting.
As a result your body fat percentage will change. By how much also depends on diet and combining it with a little cardio.
Keep in mind that the above theory is already used in effective training with rebalancing balls in gym training sessions. The above is only a mechanical version.
How Many Calories?
To instigate feedback from this article - I would like to form a discussion around projected calorie burn rates - both short term (on the plate) and long term (at recovery stage).
These are the figures you have to play with from a middle of the range product.
- Approx 40 movements a second at 4mm. (10 times 60 second sets)
- Almost 100% cellular recruitment.
- G-Force rating 4 (becoming 4 times your own mass during the upward thrust of the vibration). The force of the push.
- The person is 80kg.
Discussion
I believe we are the first to broach this subject openly so please feel free to put your two cents worth in. But also keep in the spirit of the conversation and do your best to articulate the reasons behind all pro’s and con’s.
This is a place for information to be traded - not ignorance or insults.
80 Comments
On any half decent unit you should “see” results in the third week.
With WBV as the only form of exercise.How long these results continue will rely on the quality of the machine.
- Nick Morris
January 2nd, 2007Weight Loss and Fat burning are different. The key for both is a multi-dimentional solution as many factors come into play.
WBV is an absolutely incredible tool to achieve fantastic results both with shorter term goals, and also with a more long-term perspective.
I am the owner of a studio focussed on WBV and with specialist Fat burning and Weight Loss programs. These both start with complete analyis of each client involving blood evaluation, biometric testing and structural assessment.The core activity component is WBV exercises lasting up to 20 minutes, and typically undertaken 3 times a week.
Typical programs achieve @ 10% reduction in body fat in 6 weeks.
Typical results for clients focussed on weight loss achieve up to 20Lbs over the same time period.Not only is the WBV an incredible tool for body shape goals, it also ensures body tone and functional strength to ensure true wellness and lifestyle enhancement, and the opportunity for more dramatic lifestyle transformation.
I feel an underestimated apsect of WBV is the mental effect produced by the hormonal action achieved by WBV training. The hormonal effect obviously has dramatic direct effect of fat storage and tissue regeneration for strength, but in my experience also provides the catalyst for transformational lifestyle change with regards attitude to activity, and nutrition habits. The results are not only the achievement of short-term body shape goals but also the enjoyment and excitement to set longer-term lifestyle goals aswell and the opportunity for incredible life transformations.
Wishing everyone a happy, healthy ‘07.
“Be bright and clean, for you are merely a window through which you see the world.” - Jason
January 3rd, 2007Hallo Nick
First thanks for your Email
Can you share with us a typical session of fat burning?
Which machines do you have at your studio ?
Can with the WBV achieve muscle hypertrophy ? and what exercises can you recommend for this.Thanks
According to ASCM tables, a 20 minute run at 6 mph will burn 282 Calories. Does a 20 minute workout on vibration machine burn that level of Calories - or is it more like a walk (about 120 Cals)?
Nick: By a 10% reduction - You mean if I was say 25% body fat, then after 6 weeks on your WBV program I would be about 22.5% body fat? How can you account for what is from dietary change and what is from WBV?
- Nick Morris
January 3rd, 2007Jim,
Pilot studies of a group of people ‘exercising’ on a WBV platform (A vibrogym) versus a group training conventionally - had results of the WBV group burning on average 350 calories more per day.The key to fat-burning is an “after-burn” effect. This can only be created by an intensity of activity. WBV is one method to allow for intense muscular stimulation. It is also relatively comfortable, lending it particularly advantageous to early-stage clients.
The traditional “fat-burning zone” is Bullsh*T. I am happy to write a full explanation of my views here - if it is desired (but also I don’t want to clog up this blog) - so I am also happy to send anyone these thoughts if you send me an email - nickolachi@gmail.com
- Nick Morris
January 3rd, 2007Hi Jason, pleasure to send you the e-mail. Do please send any thoughts, comments, feedback to me via e-mail if you wish.
Typical Fat Burning session
1. Firstly, to reiterate - each client has a full evaluation of the health and wellness, and thus each person has a unique requirement, goal and hence program strategy. Remember, just WBV alone isn’t some magic solution. It is an incredible tool.
2. But to push on, I will give an example
3. In my studio we have a range of unique machines that range in frequency from 1 to 50 Hz and from 0.3 to 30 mm in amplitude.
4. Each machine is set to never exceed 2G force which we believe for safety and comfort, and our programs are driven more by the frequency output, and the loading of activity on the platform (ie. holding additional loads in specific action)
5. Early-stage clients will start with 3-15 minutes on a 4mm amplitude platform at 8Hz - this simulates a Chinese-Chi style activity. The design is
a.) Activate energy meridian’s
b) Stimulate lymph drainage
c.) Create light muscular activity and blood flow6. At this stage, a primary objective is their goal-setting process, and subsequent attitude adherance to maintain specific nutrition goals through each day. We are also setting subconsious systems both mentally and physically in the client
7. A second stage - will see clients, start with 3-5 minutes of the above WBV, then move onto a different machine set at 0.375mm and with a program ranging from 10-25Hz in frequency.
a.) They will hold isometric positions (with and without dumbells for 15-60 seconds)
b.) They will finish with flexibility work and by also just lying down to relax.
c.) This will take 10-20 minutes8. A further stage will see client’s add Interval bouts of rowing prior to the above Isometric muscle-activation stage. Typically @ 10 mins of intensity training.
For even more depth - please contact me via e-mail with more specific questions: nickolachi@gmail.com
Jim..
You will find the ASCM tables are based soley on CO2 emissions. What happens if the body is not relying on that machanism ?- Nick Morris
January 3rd, 2007MUSCLE GROWTH
Muscle growth occurs by 2 methods
1. Increasing the number and density of myofibrils. This will increase your strength
2. Increasing the number of energy producing structures within the fiber.WBV can help accelerate both of these.
Again, the key to success is defining your specific goals.WBV - can then help accelerate this process with amazing results, allowing you to achieve that goal, then set yourself another one.
With regards the question on Hypertrophy - Hypertrophy occurs when you increase the energy producing structures within the fibers. You achieve this result through forcing the muscle to contract for longer periods of time.
I believe that to stimulate the muscle appropriately it needs between 90-120 seconds of total tension (in normal training consitions)- Using WBV I believe that this time period can be reduced to @ 60 secs, and have got significant results with clients using this method.
Overload is applied by body position and additonal loading in specific postures. - Jason
January 4th, 2007Thanks Nick
The muscle Hypertrophy can be achieved at all muscle groups or at specific ?
I have comment about your email and its my pleasure to share them with you .
Thanks Again
- Kris
January 4th, 2007OK, a question out of “WBV for Dummies”! Could one of the experts here give a similar outline for beginners to middle to progressed, on a personal unit such as Hypergravity or any other you may be familiar with? This would be sooo helpful for those of us with no studios anywhere near us and who would love to know body positionings, unit settings, etc. as one progresses. Charts anywhere?? Are there any instruction manuals out there for those of us looking to purchase a personal unit so that we may learn more before we spend a lot of money? And just where one may expect to end up on such a single/personal unit within its limitations. Thank you all for your patience with us beginners.
I still remain unconvinced.
- Mark
January 8th, 2007Can someone explain this to me? i’ve read on sites and in studies (vibrogym) that anything under 20hz matches the resonance freq. for vital organs, why is the author of this comment precribing programmes at the below freq?
7. A second stage - will see clients, start with 3-5 minutes of the above WBV, then move onto a different machine set at 0.375mm and with a program ranging from 10-25Hz in frequency.
Lineal resonance Fq are matched at
5hz-20hz ( organs ).
20hz-30hz ( upper neck and lumbar )
Pivotal does not have these restrictions. But have others.
- Kris
January 8th, 2007Mark, I was wondering the same thing about recommending the very low frequencies. Is this only not dangerous on therapy machines or plastic machines or something?
Would love to see some charts or a video with the various levels of frequencies with types of positions from beginner to advanced, esp. for those who may be isolated with personal units with no other guidance.
- ProActol - The clinically proven diet pill that works » Vibration training for weigtloss
January 8th, 2007[…] Found a nice article over at this Vibration Training blog. Apparently, when you’re doing muscle exercises with weights, you are only pushing 30% of the muscles. But with vibration machines, you are using 100% of them. […]
- Kris
January 18th, 2007(10 times 60 second sets)
Are these “sets” repeated immediately after one another or is there a rest period between each? I’m assuming that as one gets stronger they come right after another, but beginning it is necessary to rest?
Anyone?
There is no great advantage if a rest is put between sets or not. As Vibration Training does not require a raised cardiac rate to work well.
As long as you have enough energy to hold the next pose , not doing so could compremise your safety.
I personally find a good rest ( 1 min ) allows for my energy levels to return so my next exercise can be done at the strict level I aim for.
- Kris
January 18th, 2007“Typical programs achieve @ 10% reduction in body fat in 6 weeks.
Typical results for clients focussed on weight loss achieve up to 20Lbs over the same time period.”Then what are the usual expectations for any continuing weight loss after the 6 week period? Do the programs have to become more demanding? Is there a weight loss plateau or does same continue at same pattern without changing programs?
Thanks.
Any and all training programs will eventually plateau.
You do not change programs , you change machines. The better quality the unit. The less often you have to change.
- Jason
January 19th, 2007Hallo
I believe that in case someone wants to buy a vibration training machine, must not buy a domestic model but a good commercial . Because its too hard to plateau on a good commercial machine and will last very long time .
In short its better to pay 8000$ and last almost a life than spend 3500$ and last 1 year .
- Di Cussen
January 26th, 2007Results
We have 2 Vibra-Train studios,with 4-600 + per studio, on our Vibra-Trains a week, the results our people are getting are Awesome, on average, a person carring excess body fat are dropping a dress size within 4-6 weeks. That is doing 3 Vibra-Train sessions. With doing an infared therpy and walking, the results increase again.
we have found doing 2 sessions great results, 3 sessions the differance is 50% just Awesome.
The neatest thing about WBV, is it makes you feel so Good, starts to strengthen the muscles, so other exercise just becomes natural.
If you feel Good, you look Fantastic.Alot of people get big because of many issues, stuffed knees, change of jobs from being active to inactive, accidents,low self estem, depression, sore joints, due to imflamation, born with physical challanges etc, it’s Not all about overeating, alot of our people are eating well, alot don’t eat enough, Just doing Vibra-Train has changed their lives 2-3 x a week.
We are changeing peoples lives in frount of them, for the better.
Vibration Training is making a Differance!!!!
I am Really Proud to be Part of the Vibe! - PAul Marten
January 27th, 2007Where can you join vibra train How do I find sites What types of machines are used and are they approved medically for all these claims made?? Thanks for the help
No memberships at VT studios , so just go along to see.
As for independent comparison studies, you will be waiting years. The academic community has been dragging its ass on this one for ever. So unless they find someone willing to actually do some ” work ” I dont see that changing in a hurry.
The studies that have been released to date are so plagiarized have been rendered useless ( ie.. repeat tests done in another language to make them appear relevant. )
From my personal experience with Universities they dont even know what to ask , let alone where to look.
You will need to rely on common sense and your own contact with different products to decide on the correct unit for you.
- Nick Morris
January 28th, 2007I have some direct comparison studies that will begin at the start of February. This will include direct comparison of true lineal motion against pivotal style.
I also have a host of further studies illustrating responses at a range of frequencies, particularly the lower frequencies. Areas of study include: Metabolism, Blood Serum with affect to Diabetics, Bone, Strength, Mobility, Rehabilitation, Mental response.
I also have a team of athletes training for the Beijing 2008 Olympics who have implemented vibration training into their training cycles up to the Games.
I will keep this community up to date, with all news on these exciting studies.
- Site Administrator
January 28th, 2007Some comments have been moved over to a new post here. Just helps to keep the discussion clearer.
- Kris
April 1st, 2007One end of the spectrum would be simple “stimulation” (more akin to light aerobic work done on a lighter mass model) This would stop burning energy the moment the movement stopped. Good for beginners and therapy.
Lloyd, then if one burns energy in the therapy settings ONLY while the movement continues and the energy burning stops when the movement stops, why couldn’t someone just spend longer on such model’s platform, using the stimulation only (a WBV model that is only for therapy) … say for 30 min. at a time … every day and just get the fat burn during the session?
also…
So there are a few ways to expend energy through contact with a Vibration Training platform.
Some are:
- How fast you are pushed
- How far you are pushed
- How hard you are pushedLloyd, could you then further explain what in WBV terms, settings, equals each of the above: fast, far, hard?
Kris….
First question…. You would exeed ISO 2631 vibration exposure times very quickly. This is something the manufacturors of lighter models ” forget ” to tell you.Standing on a machine for extended periods of time is not an option.
Second question…. that cannot be answered , it is specific to each units construction and equation built into the machine.
- Di
April 19th, 2007On the thread topic “10 Whole Body Vibration Training Guidelines” Point 7 reads:
“10 minutes or less a day for 5-6 sessions per week may be safe for weight-loss and muscle toning for some weeks. With any type of machine 5-6 sessions per week of between 20-45 minutes per day may give an initial toning and fat loss effect to the body (5-6 weeks)…”
Does this conflict with the general rule: “the safe time limit for the WBV sessions is about 10-15 minutes per 48 hours” ?
Is the guideline of 5-6 sessions per week specifically for pivotal machines???
—-Nick Morris
You say in your sample program, second stage “They will hold isometric positions (with and without dumbells for 15-60 seconds)…”Can you please explain to me how holding dumbells helps? I presume you mean holding dumbells in a position that flexes the arm or is it simply as a weight held by a straight arm at sides? Either way how does that increase muscle growth using WBV? You are applying WBV to already an shortened or lengthened muscle. Does this ever over-stress the muscle cause fatigue rather then benefits?
Lloyd
Will you pls provide some feedback on your own question: How Many Calories? 24,000 movements at 4mm, G force 4 on a person of 80kg…
How many calories are burnt, in one session or on average over 3 sessions per week…and how likely is it that the person will eat well after each session ( excercise increases appetite) and so negate the benefit? I calculate the calorie burn at approx 1000 per session ( 10 mins in contact with unit ) on a workout machine. I know this appairs high but remember you are essentially asking your body to sprint for one minite at a time.
And no I cannot prove this. As it is original theory and only time will tell if my calculations are correct. And I don’t mind taking flack over it in the mean time.
As for replacing the calories used during a session , yes you could easily eat a large meal and effectively nullify the workout. But the anaerobic ” long burn ” process set in motion by the resistance training side of the workout should continue for approx. 48hrs .
This in turn should raise your BMR ( basal/base metabolic rate ). So the occasional large meal or increase in appetite should not be an issue.
Note: Calorie burn does not automatically dictate “weightloss”.
- Kris
April 20th, 2007Lloyd,
Is there the same effect (calories burned - and at what frequency btw?) if the 10 min. per day is divided up throughout the day?
Also, (and this has probably already been answered in these many comments - sorry) for such models as the approved home therapy/training ones discussed here, just what are the frequency ranges for therapy and then for training? Should one vary the two - say, go from one to the other and back again? … or … once one has gone beyond the therapy frequencies, only then stay with the training ones?
Thanks.
- Nick Morris
April 20th, 2007Di,
The use of load, it could be any form of loading, is designed to apply additonal stimulus to ensure a coherant application of overload strategy.
What the exact load is and what the exact body position, is dependent upon each individual, their current status and their target.
- Di
April 20th, 2007Lloyd and Nick.I could contact either of you directly by phone or email but I prefer to ask in this forum. If I am not understanding some points then the answers might be useful to others also.
Lloyd…
In a previous post you were asked to further explain your statement about ways to expending energy through contact with a vibration training platform. (how fast, how far, how hard)
You replied: that cannot be answered, it is specific to each units construction and equation built into the machine.
Using a Training Machine: the How Fast, How Far is determined by the settings on the machine (and these two majorly determine how hard, yes?) but is it right to think that How Hard is also determined by the current muscle strength of the user, ie the overload principle applies automatically.
The muscles will fight back as hard as they are capable of (100% recruitment) and so extra strength is gained. If the How Fast and How Far settings are correct for the individual, it will always seem “hard” and if it’s not, then something is wrong with the settings or the machine. Please comment.
——
NickMaybe I am not fully understanding the use of weights/dumbells while using the machine and what benefits they give.
If I use myself as an example what suggestions for a program, designed for fat burning/body tone: female, not young, good bone density, good muscle mass %, some cardio work (I do not go to a gym), percentage body fat 15% above averageYou say: A further stage will see client’s add Interval bouts of rowing prior to the above Isometric muscle-activation stage. Typically @ 10 mins of intensity training.
So, you use a warm up with WBV, then intensity training, followed by an Isometric muscle-activation stage on a “machine set at 0.375mm and with a program ranging from 10-25Hz in frequency”. 2G force.
Is this a pivotal machine?If I were to follow a similar program in what way would I use dumbells? Do you have a set of excercises I could use, curls, lifts etc? What weight dumbells would I use if I visited your studio. I am comfortable with 4kg in each hand but that weight would be way excessive for machine use? Do you ever use ankle weights?
- Di
April 21st, 2007Lloyd…
Don’t worry about replying. I’ve figured it out for myself: Obviously the User’s body/muscles are fighting back, against the vibrations but the amount that, that contributes to the perception and actuality of “how hard” would be unmeasurable..or else the explanation too hard for me to understand I think.
Nick…
I’ve found your website and that has answered some questions. Your WBV machines are very different to ones I have access to. Your whole set-up is different.
I’d still appreciate a reply.what suggestions would you make to me, to achieve fat burning/body tone? Cardio before or after WBV maybe? - Nick Morris
April 21st, 2007Hi Di,
In my view the key to burning bodyfat is through metabolic action. ie - creating an after-burn effect post the actual activity.
a.) The aim is to formulate your internal chemistry so that your body stops fat production, and doesn’t encourage it.
b.) The traditional cardio session in the “fat-burning” zone is BullSh*T, unless you like Hours of Tiresome, Boring Exercise … Just to Build More Fat, and degenerate your body plus accelerate your aging!
Hence, the stooped, weak, arthritic, tired, and old body shape’s of long-distance fanatics.c.)How so?
During long-duration workouts, your body thinks to itself, “I’m burning fat. I need to make sure I have enough fat - at all times - so I don’t run out of fuel during these stressful periods.” As a result, your body will actually start to make and store more fat as soon as you finish the workout. This is your body’s defensive response to an unnatural condition you created.d.) Now you can use the (”traditional cardio-style”) strategy to lose some weight and to get reasonably lean. But because your body learns to store energy as fat, you can only get lean after you sacrifice muscle and other high-energy burning tissues, plus make dramatic continual reduction in calories. In the long-term your body will always win and will build more fat and give up more lean tissue, leaving you in a podgy state of ill-health with little strength and a damaged, fatty body – let alone the cost of your mental pain of sacrifice and defeat.
e.) The real solution is through time condensed, higher intensity training. (Leave the longer time duration events as leisure activities, not training activity. Training is highly specific and prescribed)
f.) Short bursts of high intensity exercise tell your body that storing energy as fat is inefficient, since you never exercise long enough to utilize the fat during each session. But carbohydrates, which are stored in muscle, burn energy at high rates. Exercising for short periods will use these carbs and burn much more fat after exercising (hence the term “after-burn”) while you replenish the carbs.
As a kicker the short high-intensity activity also boosts your growth hormone and testosterone reducing the effects of aging, boosting your sexual wellness, enhancing your mind power and building strength.g.) This is where Vibration comes in - and can be utlized in a whole range of applications to get this “high-intensity” effect into your body. Correctly undertaken Vibration becomes the ultimate training tool, as it allows for maximum work volumes by the body and done correctly the safest possible manner to achieve these loadings.
h.) The Program you refer to, which utilised some Interval rowing was a program we used to help client’s integrate higher intensity work into their programs, and still pay respect to their emotional desire for some “traditional cardiovascular” activity.
i.) All of these clients have now transferred to do all their training only on our unique Vibration platforms (which as you noted, have a radically different set-up to any other style of Vibration)
j.) They are all achieving their body composition targets, and are enjoying enhanced functionality in all their leisure activities.
k.) The programs are unique to this style of Vibration (which is true vertical lineal, not some poor and dangerous attempt at a lineal motion unit which seems to exist in the marketplace) - so I will not offer any generic advice, as if this was transferred in its use to other machines it could cause injury.
l.) To stress - The programs are unique to this method of vibration. Not for use of any other styles of vibration.
When you are in the Santa Monica (Los Angeles) area please contact me, and I would be delighted to construct a specific program to your needs and targets. - Gail Walter
April 21st, 2007Nick
I have been trying to search for your website for days. Are you allowed to post the address on this site?
Gail Walter
He wont as it will be removed by admin. But he could submit it as a vendor and be put in that link ( bottom , right hand column ) .
- Green
April 23rd, 2007Di …further to Nick’s post…
The body would learn to store more fat only if there was a fluctuating shortage and excess of calories and the basal metabolic rate not upped–this is usually happening where people undertake a drastic diet change with sudden reduction of calories. This is typically seen in the fasting-binging or yo-yo patterns of eating. Here the body’s Basal Metabolic Rate (rate at which body burns calories to maintain it’s basic functions) remains low because there is insufficient exercise to raise the BMR (no afterburn effect of exercise), and because of the fluctuating calorie intake signalling a famine condition to the body forcing it to use lesser calories for its basic metabolic functions, and storing the excess above its requirements as fat. This happens during waking hours about every 5 to 6 hours where all the excess energy is stored as fat whether the source is protein, fat or carbohydrate in the dietary intake. (This is one important factor for having moderate regular meals and small snacks throughout the day so that one eats something every 3-5 hours.)Once the food calories go into fat storage, and there is a shortage of carbohydrates for the body’s metabolism, the body will reach for the glycogen pool stored in muscles rather than the fat, deconstructing the muscles in the process—so you lose muscles, and gain fat the next time you eat when you are ravenously hungry—the body has used its emergency stored in the muscles, reduced the BMR, increased the body’ s fat set-point where the body needs to store more fat. This is how people get fatter while losing muscles in the fasting-binging pattern of yo-yo dieting-weight loss-weight gain cycles. Adding to this is the lack of physical activity.
Everyone’s body has a fat ‘set-point’ which is the body’s fat-storage level thermostat designed to keep the body’s fat level at a particular level based on individual genetics, diet and physical activity patterns (the BMR). So, for an overweight person, it is always good to have a higher BMR to re-configure the fat set-point where the body gets the message to store less fat. If people have lost and gained weight a number of times, then their BMR is low and their weight maintenance range of calorie intake is narrower than others’ and they will have to work harder to lose weight.
A ready check of your fat-burning capacity (or your BMR) is to take your body temperature orally when you first wake up and then randomly during the day. If your random body temperature is consistently reading around 97.5 degrees to 98 degrees your BMR is slow—the body needs less calories to do its work and is efficient at storing the extra calories as fat. (If it is around 97 degress you may likely have a hypothyroidic condition developing.) The ideal fat-burning temperature is around 98.6 degrees F.
If one increases the BMR of the body by cardio exercise and resistance training (including WBV), while maintaing the same level of calorie intake for the time being, the body does not get into an emergency ‘store more fat’ condition. It is very important to understand this as most weight loss programs start with an immediate and often drastic reduction of calories, which then not only makes the individual feel weak, but gives a false water-weight loss by dipping into the body’s glycogen pool of carbohydrate energy—this way one also loses some muscle mass, because glycogen +water is held by muscle tissue. As stated earlier, losing muscle tissue during a simultaneous increase of physical activity and drastic calorie reduction is a very metabolically expensive and temporary way to lose weight. It takes time to build muscle but in a ‘starvation’ condition, the body turns on its own muscle for energy, and sudden reduction of calories signals ‘starvation.’
So, a good program to follow for weight loss for an individual who is not athletic and/or has physical ailments and is overweight to obese should include the following steps:
First stage increase physical activity—cardio with WBV, keeping the calorie intake more or less the same, making sure you don’t skip meals—especially breakfast. You can make healthier calorie choices, but no ‘dieting’ or fasting. If one gets into the habit of moving around more in everyday activities, with daily or frequent cardio exercise (walking, trampoline—with care to ensure safety bars or net, stationary bike, elliptical trainer etc), even if only as little as 10 minutes a day, then overall calorie afterburn increases with the same calorie intake and some weight loss may be experienced in a few weeks. The WBV will give benefits of resistance (weight) training. Sometimes there is an initial weight gain because of having built muscle tissue. Muscle is heavier than fat, and it also holds water and glycogen—so nothing to worry here initially as muscle is metabolically more active and burn more calories at rest than fat so contributing to a higher BMR.
In the Second stage after a few weeks, increase physical activity (cardio+WBV) and add additional weight (resistance) training, plus some diet control by eliminating calorie dense foods and substituting others which are satisfying but not so calorie heavy. The added weight training helps build more muscle and exercises the body to give it additional strength and endurance benefits which WBV+ Cadio alone cannot give.
My experience is that if you are using free weights immediately or soon after a WBV protocol of 5-15 minutes, then the form of the exercise and amount of resistance worked with is affected adversely—probably due to the overstretched nature of the muscle fibres post WBV. Using a home-gym or mechanical equipment with mechanically guided range of motion, this adverse effect is less experienced, but still there. I have also observed that if the weight training is done about half an hour to 45 minutes after the WBV, ability to control form and use higher poundages with less strain is much better.
I have personally found this 2 to 3 times a week protocol very good for weight loss, strength and overall fitness enhancement: WBV=10 minutes. Walk at a moderate to brisk pace for 20 minutes, elliptical trainer 5 minutes, Bounce-Back chair (like a sitting trampoline—safe for all)=2-4 minutes (very exhilarating and also good cardio exercise) with a rest if needed, Weight training with a home gym and free weight=total 45 to 60 minutes with appropriate rest between sets and reps. Drinking upto 1 litre of water during this protocol, alongwith fresh or bottled green coconut water for energy and mineral replenishment (better than Gatorade type of drinks). Once or twice a week in addition I do some basic stretching exercise for about 20 minutes each time.
There is an excellent book that will give you useful information on the subject of weight loss, exercise and calorie-control in a do-able way: Bob Greene’s ‘Best Life Diet’ with a foreword by Oprah Winfrey. This is the program Oprah had been successfully using herself for some years now after having tried many other programs. In this program also, the recommendations are: Start exercising (cardio) first, then control calories, upgrade the exercises and add resistance training, gradually decrease calories and make healthier and tasty, satisfying food choices.
- Di
April 23rd, 2007Nick Morris
Thanks - that information is interesting and useful.
I’m not likely to be in Santa Monica but it’s not impossible as I have friends in Chino, which I understand isn’t too far away. *now dreaming of a trip to US*
quote:”The traditional cardio session…Just to Build More Fat, and degenerate your body plus accelerate your aging! Hence, the stooped, weak, arthritic, tired, and old body shape’s of long-distance fanatics.”
I haven’t seen many like that here. Being involved in the athletic track and long distance running community, even much older, distance athletes, with excellent event times, have good looking bodies, but then we eat lots of fresh foods.
quote:”To stress - The programs are unique to this method of vibration”
I agree! That point is very important. Some guidelines apply globally but others are specific. Your use of weights (dumbells and bar) would be dangerous on the machines I train on (set at the force I use).
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On the news page of your site, “Basketball player achieves 2 inch improvement in Vertical Jump, after standing for just 1 minute on the (brand name) Functional Platform.” and “Athletic Development Corp have shown improvements in Vertical Jump of up to 12 inches and an average of 5 inches after 8 weeks of vibration training”Do you have studies released that support these claims? Are they part of the studies you mention elsewhere on this site?
I’ve read other reports of vertical jump increase immediately after WBV but retesting again after a rest period showed jump height back to normal for the test participants.
12 inches or even an average of 5″ is a big increase after 8 weeks. To what do you attribute this increase? Is it simply overall body strength/muscle strength increase, or flexibility or targeted muscle groups strength increase? I imagine continued training/maintenance is necessary. - Green
April 23rd, 2007In addition to the above I am thinking that to avoid the overstretching muscles effect–the WBV may be done for 2 to 4 minutes pre cardio/weight training and another 8 to 10 minutes post weight training to avoid the overstretched muscle effect during weight training–I shall try this and share my findings soon. (Until recently I had been doing only the WBV with cardio).
January 2nd, 2007
Could we get some comments from those like Lloyd as to their experience with clients’ weight loss on the various machines? Just how much combination of other types of exercise is necessary, if at all, for some weight loss to occur with toning on WBV machines? How long does it usually take for a basic, out of shape beginner to realize some weight loss if he/she begins with no real muscle tone? And just what kind of basic machine would accomplish this? Thanks.