The Four Kinds of Vibration Training Poses
For safety reasons static Vibration Training poses should not be lumped in together. They come in 4 distinct categories that need to be fully understood before a machine and matching workout is designed or followed.
Direct Response
Eg… Push-up or Squat.
This is where we are pushing energy directly into a limb at a perfect bio-mechanical angle asking for a fast and powerful matching response back from primary muscle groups.
This should feel very intense and your aim is to take them to fatigue. They are also the most powerful calorie burning processes that can be done on a machine.
Note: These body parts are designed to do this safely as long as it is understood what you are asking of the joints; high speed movements in a small Lineal arc. Just like swinging a door on its hinge back and forwards a
few inches very quickly - the hinge should last a lifetime unless a shearing action is applied - only then will it or the frame give out.
Indirect Response
Pelvic stability, or any other pose aiming to hit support (secondary) muscle groups.
This is where we try get the body to re-balance itself bringing into play support muscle groups. This can be done because there is no direct response available or it would be unsafe to do so.
Common misconception: The biggest mistake I see with these poses is when the customer complains because it does not feel as intense as a direct response pose, you must tell them “IT IS NOT MEANT TO”.
These are far more subtle in nature and should never be confused with just hammering a large muscle into submission.
A good example of this would be pelvic stability (the plank), here we influence our abdominal and back muscles through the de-stabilization of our elbows in the “plank” position. So why don’t we just sit on the machine in a half sit-up pose? If you look at the spine it is far more complicated than say a knee joint and it would not handle direct pressure in the same way, and it would also be applying any pressure at a 90% angle to the spine (the perfect shearing angle). So it may feel like it is working but in reality it may be causing more damage than good.
Massage
This is simply hyper-stimulation to a region drawing blood into the area and moving other fluids around. This action does not burn fat or build muscle.
Common misconception: It is not as effective at releasing tension or lactic acid from a muscle as a workout. Too much could also lead to bruising or excess fluid in the skin.
Bypassing Myotatic Reflex
These are stretches where the vibrations confuse the central nervous system (very similar to an electrical storm) and stop the contraction that normally causes bad flexibility. These are also very subtle and should not
be forced; you are not trying to put your foot behind your head on day one.
Very similarly to your lower back it should be seen as a long term project. Note: Any tension can actually stop the process from working. Eg. In the basic stretch pose you will only drop when breathing out, not breathing in. Even the tension in our diaphragm is enough stop the stretch from working.
The Last Word
If you are either training yourself or someone else please take the time to categorize the position you are doing and follow the principles behind them. Exercise safe.
Written by Lloyd Shaw on December 9th, 2007
32 Comments
One last thing,
Are there any other lineal units that have a “dip bar”.
If not, how can you really target the back?
(a) Unless there is a medical reason for them not to , all customers do the safety program in the correct order every time. They are allowed to double up on some poses if they want , but they must prove they can do the basic program , without error first.
(b) They are all static holds.
(c) No other company does a workout handle bar system like mine. HyperGravity has a vibrating handle bar on a model but I have not had feedback yet as to how they are effective for a workout , I think they are more for disability work.
I was a little bit ahead of the market with that idea and they are not really needed yet. Eg..The Bullets are the favoured machine in my studio by most customers.
Note: Most companies are still trying to build a standard negative platform that doesn’t break or have limitations that actually exclude their target market. I can see alot of new ideas being put on the back burner untill the basics like good machines and education are the norm.
- Di Heap
December 11th, 2007Lloyd, In a Direct Response pose such as a squat when using any sort of grip bars for support, does the shape of the bar make much difference to the usefulness/adequacy of the position? what I mean is, your Bullet machine and Fit-Vibe has handlebars that allow for a person of any height to grip where they feel comfortable, versus the vibra-train standard machine with fixed height yet still some choice maybe of hand grip positions. I see that the newest Hypergravity gym has one fixed height of handlebar and others have limited height choice or narrow width between handlebars.
This is a small point maybe and each machine designed in it’s own way but I wonder how a smaller stature person would manage using the Hypergravity Gym-o-Vibe, or even a very tall person though maybe they would be okay. Even the Crazy Fit Massager has limited height choice. - Di Heap
December 11th, 2007Another Question, a little off-topic sorry. A female relative recently tried Vibration Training using a quality brand machine. She felt unwell during the session and after resting tried again but soon stopped. She felt the vibrations acutely and her comment was that it is a very unnatural thing to do to your body (well so is driving in a car at 100kph and not so long ago we thought we would die above a certain speed.) My question is: she has been in hospital several times this year very unwell with heart condition and I wonder if she should have been required to get a doctors approval before using a wbv machine. I know that the heart is not stressed by the regular program but if a person is unwell or apprehensive their response and perception of the session could be exaggerated? Both older teen daughters of this woman thought wbv was great.
Having a choice of handle bar height only really makes it more comfortable, not really more effective.
2 points about the ladies experience.
(a) Vibration Training , like jogging , weight training etc… is not for everybody. Some people simply do not like the sensations caused. They tend to be hypersensitve to anything uncomfortable or stressfull. I just say ” never mind at least you gave it a go”. Cant please everybody.
(b) If her heart was an ongoing issue I would have required her to get clearence from her doctor first.
- carole
December 30th, 2007i have fibromyalgia and have been using toning tables and now vibro plates they have given me more flexability less pain and hope that i am beating this horrid condition i have tryed many other types of exercise but nothing else works zzzzz carole
Fibromyalgia is something that we understand little about , so predicting if it was going to be a condition we could help was impossable. I had a theory that the hormones produced during fatigue may work as both natural anti-inflams and painkillers.
I also thought it may irritate the conditition. After all moving sore muscle fibres back and forth very quickly sounded like a recipe for more pain.
But so far the reports have all been similar to yours. I hope it continues to help.
Hi Carole,
I have worked with one of my clients with the same condition you speak of. She felt an increase in energy levels, and a better sense of well being. I trained her on a pivotal machine keeping her feet closer together and the frequency never went over 16 hertz. The only complaint she had was that she did not know what to do with the extra time during the day, before the training sessions started, she would typically sleep most days away and only go out when her body felt up to it. Training sessions varied between 2 and 3 times per week.- Gerry Cooper
February 6th, 2008Could you please tell me if the fit massage plate actually burns calories I have my own plate and I am using it for 30 minutes a day, as yet I have not seen any difference to my size. Have I just wasted my money
Thank you Gerry…
I am not trying to be rude , but have you read none of our articles ?
We all think you are putting your health at risk even getting on one. I have yet to see someone downsize from using that model.
- Gail
February 12th, 2008Hi Lloyd
Can a pregnant woman put her feet on a plate sitting on a chair? I know they are not to get on the machine with their whole body but it would feel wonderful on those tired, swollen ankles. Thanks.
No , Unfortunatly this may never be allowed or openly recommended by the industry due to the unknown nature of physical vibration + pregnancy.
And no formal tests will be done because no ethics board would pass them to begin with.
It will be up to the consumer/home user to access the risks and decide for themselves. Just like most products and pregnancy.
Note: Read the label on most products you use , I would say 90% say ” Do not use while pregnant”
- Gail
February 12th, 2008It’s as you say, they have to cover their bases because the testing cannot be done but in a lot of cases there would be absolutely no harm done but we would never want to take the chance of anything happening.
Thanks Lloyd, just thought I would check cause it would feel so good to just do your feet!
- janey
March 1st, 2008Is there anywhere on the net that I can find your recommended training poses Lloyd? I have just started using a powerplate at my gym and am not sure if I am using the correct settings and although following all the poses on the strength part of the powerplate poster I am concerned about my saftey! I know I can ask the staff (as I have done) but they are just Powerplate trained and are therefore going to have complete faith in Powerplate. I found the abdominal pose terrible (like a sit up on the plate) and ended up with a severe pain in my shoulder.
http://www.vibra-train.com/exercises-bullet.html
Janey, this link will take you through Lloyds exercises.
Make sure you follow the instructions on the link at the bottom.
http://www.vibra-train.com/exercises-explained.html
Print both out and take them along in a folder. Very important to refresh the details.
- janey
March 3rd, 2008Thanks for the links. Did all exercises today, they were great.
Thats good to hear, make sure you never get slack.
Understand your body will try to cheat during each 60sec pose , your only job is to correct yourself.
- janey
March 5th, 2008Lloyd - how long are the sessions at your gym? The one I go to has not imposed any rules yet, people are waiting to get on the single powerplate, complaining, pushing on while I rest etc. Am worried as they may impose a booking system (good idea) but some staff think 10 minutes is enough per session. It’s taking me at least 25 minutes with resting/drinking and getting the position right.
Also how long before I “see” any results? (I already feel them)
- Di Heap
March 5th, 2008janey, while Lloyd will no doubt answer you, I’m going to say one very important point - It’s the job of the INSTRUCTOR to put you into exactly correct position and to determine the amount of overall time you need to complete the program. Is there an Instructor there?
I don’t know where in the world you are but the studio or gym you are going to sounds very poorly set up if there’s one machine and lots of customers waiting. Do you have an option to go elsewhere to a specific Vibration Training Studio?
Please read the articles on here about powerplate and also the article about using a well designed program so you are better informed and more able to get the ongoing results you want. If you are using the machine alone please print out a copy of this program and the instructions and take it with you as it’s properly designed to work out your whole body safely and effectively.
http://www.vibra-train.com/exercises-bullet.html
http://www.vibra-train.com/exercises-explained.html
Please read this article
http://www.vibrationtraining.net/2007/03/what-does-a-wbv-program-look-like Our sessions are approx 15 mins all up in contact with the machine. Not many people ever ask or can handle more than that. And we have differently graded models for those who want a tougher workout.
We allow people to rest between sets if needed, so some people do take a while , but with a MINIMUM of 3 machines in any of my studios ( most have 4-9 ) everyone gets their own unit and no-one is left to their own devices.
So a slight variation on what you have to put up with , but remember our industry is 3 years ahead of the rest of the world.
- janey
March 6th, 2008I have followed those exact exercises and have taken time to keep reading the instructions carefully and make sure I am in the correct position. This is why I think it is taking me half an hour in total. I feel fine and am confident that what I am doing is safe. The gym is the 1st in the city to get a powerplate, it is understaffed and that situation is not going to change. However it is very reasonable for a months membership so I will put up with it. I am just worried that they impose a 10 minute max because Powerplate advertise a 10 minute workout and while some people only want to do a couple of exercises I want to do the whole lot on the Vibra-train programme. I am in the UK.
- Di Heap
March 6th, 2008Hi janey
I re-read this thread and saw that you were already following Lloyd’s recommended program so that’s good. I think, just take your time and others can wait. If necessary tell them how important correct positioning is. Also point this out to the gym owners/instructors if you need to so that your time is not severely limited. Soon you’ll be able to offer to instruct them !
Janey…
How do the other customers get on ?
(1) My advice is to make sure the staff are aware that customers not holding proper poses are in fact completely wasting everyones time and chewing up a machine while doing it .
(2) The gym owner will end up having to replace the unit faster than nesessary if this continues.
You may find if you are strong enough on this point the gym owner may enforce that only the users that are prepared to do it properly will be allowed to use the machine. Fear of being corrected constantly will drive off the arrogant/lazy users.
Tell them to put up the safety program , instructions and all for everybody to follow.
- janey
March 10th, 2008Thanks for this advice. I had another moan at the staff today as there is no organised queuing system or booking facility yet. I am finding people just treat it like any other piece of gym equipment - just get on and have a go! The staff don’t care though and seldom bother helping people using it. What did you mean by chewing up the machine? Will people damage it? I am hoping that others will lose interest and found myself today telling a couple of onlookers that it didn’t really work! Bad I know but I feel addicted and am starting to think it is my machine!!! They do have the big powerpoint chart up and contra-indications.
By chewing up the machine I mean this…
They are not full “commercial” units in our sense of the world , and instead have a limited lifespen. Most to date put into a studio environment have only just made the warranty date.
Then it will need to be replaced.
For every person that uses the machines that lifespan shrinks. You really need to tell the gym owner this who is probably used to owning equipment that can be refurbished.
- James
March 15th, 2008Lloyd, my wife’s neck gets wedged easily at the base of her skull. Would using a neck brace of some kind while using a vibration platform be helpful, detrimental, or neutral?
Thanks in advance.
James From a theoretical point of view it should be safe. But I have not tested this .
I have found correct positioning and strict guidelines have fixed those problems.
Note: Most of the time even those with neck issues still look around during the minite. I literally have to threaten them with being kicked out of the studio before they take me seriously.
- janey
March 19th, 2008Can the gym test the machine? I presume you mean it is not going to vibrate correctly in time which may not be obvious to people using it or is it more usual for the powerplate to just stop working altogether? I would imagine that unless it stopped working my gym would not bother checking it. Can imagine that Powerplate would not admit that the vibration would lessen over time.
It would cost $ for the gym to test the machine , and even then they would have to know what to look for. Power Plates past should be enough to predict the future.
They claimed the best product available in 2004 but I have photos of a machine falling apart after only 3 weeks ( I can send these if needed ). So I think maybe their version of “the best” is different ours anyway.
The only thing Power Plate have ever “admited” to so far is selling replica machines from China and not telling the consumer. And that was because they were forced too in court.
Your comment about the Power Plate not working properly ” over time “….
I have tests of a brand new unit out of the box that showed it failing by 23%. So you dont need to wait for it not to work well.
December 10th, 2007
Hey Lloyd,
Question,
Do you stick to the Standard and Bullet Programs for most of your clients.
If not, what other routines or exercises do you recommend.
Do you do mainly static holds?
I appreciate your efforts to put safety first.
Also, The pelvic stability pose still feels awkward on the pivotal. Other exercises feel good though.
Do you feel the anticellulite would be safe on a pivotal.
Are there any exercises that would be safe on a pivotal that you would not recommend on lineal and vice versa.
Thanks
Bryant