On NPR’s “wait wait…don’t tell me!, the host, Peter Sagal asked humorist Dave Barry some interesting questions about the inventor of Soloflex, Jerry Wilson. Questions came from Jerry Wilson’s latest book, An American Parable-The Soloflex Story. Get your copy here.
To listen to this really fun interview click here.
Vibration biomechanical stimulation as the physiological basis of vibration physical exercises (whole body vibration) causes reflecting muscle contractions like tonic vibration reflex. This type of intervention leads to high intensive stimulation of proprioceptors as called muscle spindles which result in alteration in parameters of activity and developments of human physiological functions. This type of training has broad positive influence on organism. Acceleration physical exercises improve muscle performance, flexibility, nervous function, significantly increase bone mineral density, physiological secretion of anabolic hormones, growth and anti-aging factors; normalize/decrease cortisol as anti-stress effect and are beneficial for balance and mobility as well. It is showed acceleration training caused by vibration stimulus is beneficial for people suffering from osteoporosis and obesity, for rehabilitation of nervous and motor function in patients with Parkinson’s disease, multiple sclerosis and stroke. PMID: 19947400 [PubMed - in process]
Pub Med. Gov
U.S. National Library of Medicine
National Institutes of Health
The best way to improve muscle strength, power and endurance is with dumbbell exercises. Building up strength with the use of weights is a great way to maintain lean muscle mass and increase the bodies metabolic rate. Nothing will keep you looking and feeling better than resistance training. Being strong will give you the energy you need to maintain a active lifestyle.
Dumbells can be used for every muscle group and the versatility of exercises for any body part is nearly limitless. This keeps the muscles guessing, a much needed combination to eliminate plateaus and keep lean body mass growing. Dumbbells allow your body to follow a natural range of motion, unlike machines, which restrict movement. When you workout, you want the movements to be fluid and dynamic. It’s best to change the angle of attack – sometimes even mid exercise. The more ways you change up your workouts, the more your muscles will respond.
Thighs, Hips and Gluts
Dumbbell squats
Dumbbell lunges
Reverse lunge
Splint lunge on stability ball
Dumbbell deadlifts
Dumbbell step ups
Wall squats, with stability ball and dumbbells
Single leg squat with dumbbell & Dead lifts with dumbells
Calves
Dumbbell donkey calf raises
Calf raises on a dumbbell
Chest
Dumbbell bench press
Dumbbell incline bench press
Bent-arm dumbbell pullover
Dumbbell flys
Dumbbell incline flys
Dumbbell push up with rotation
Back
Bent over two-arm dumbbell rows
Dumbbell hyper extensions
Stiff legged dumbbell deadlifts
Shoulders
Arnold dumbbell press
Front dumbbell raises
Dumbbell lateral raises
Dumbbell upright rows
Bent over dumbbell rear deltoid raises
Biceps
Alternating hammer curls
Cross body dumbbell hammer curls
Concentration curls
Alternate incline dumbbell curls
Triceps
Tricep Kickbacks
Seated dumbell tricep extensions
Dumbell tricep extension
Close grip dumbbell press
Forearms
Reverse curls
Dumbbell wrist curls
Abs
Renegade dumbbell rows
Side bends
7 awesome compound exercises with dumbbells;
To demonstrate all of these, watch these great instructional videos from Athlete365
A workout that improves both strength and endurance, and jump-starts your metabolism? The world’s most scientifically proven workout, it’s time efficient and incorporates strength, flexibility, coordination and cardio fitness into the same workout? Studies at Baylor University and Cooper Institute, show it’s the most efficient way to improve fitness.
What in the world is this new wonder workout? Well, actually it’s not so new. It’s been around for decades. But it is a wonder. This wonder workout is called circuit training. For decades Soloflex has been famous for being a great circuit training machine. Circuit training combines 6-10 exercises that are completed one right after the other, with little or no rest between exercises. You get your heart pumping hard doing this circuit but that’s the idea.
This workout is a great time saver. No rest between exercises really gets the ball rolling fast. Circuit training can be weight lifting only or you can sprinkle in a few aerobics between resistance exercises.
Designing your own workout for circuit training, you want to choose exercises that work different muscle groups. For example: Using dumbbells, do squats, bent-over rows, overhead presses, curls, deadlifts and then run in place. You do 10-12 reps of each exercise then rest 1 minute. Repeat the whole circuit 3 times.
Make the effort to try circuit training. It really is the best workout for fast results and it’s a big time saver. Studies show circuit training helps you achieve your goals faster and maintain them longer than any other form of exercise or diet. Exercise is cumulative. Each time you do it, the benefits add to the last time you did it.
Anyone out there have any circuit training tips for us? Or maybe a few samples of good workouts? It’s good to have variety in your workouts so samples are a big help.
Working out at home is definitely the way to go. It’s private. You can do it when you want. You can dress any way you want. I work out in my gown.
The exercises I do: squats, curls, deadlifts, overhead presses and bent over rows. My equipment: Soloflex dumbbells, Soloflex Rockit and Soloflex Whole Body Vibration (WBV) Platform and a Soloflex WBV Attachment on my Rockit.
Every other day I do squats on my Rockit. On the other days I do my upper-body exercises while standing on my WBV platform.
The good vibrations have upgraded my workout. Vibrating while weight training produces better gains than weight training alone.
I am convinced that weight lifting is the essential exercise. Nothing works as well at shaping your body and raising you metabolism (burning calories at rest).
My tips:
This doesn’t have to take a lot of your time, about 15 minutes a day.
If you exercise at home I’d really like to see what equipment you use and how you use it.
Soloflex revolutioned the home fitness industry with the introduction of the Soloflex Muscle Machine in 1978.
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