So this weekend, my parents brought me my own personal gym. The soloflex had stayed up in the second story of my parents hourse for years and they made the mistake of asking me if I could use it. Trying not to exert the overwhemling desperation flowing through my veins, I managed to hold off a few seconds before I responded with a definitive “yes.” So Friday, my parents and my sister came down to College Station to take away the old weight bench and drop off a pretty cool personal gym. Yeah, it’s not the most high-tech training system, but it works for a dude who doesn’t want to pay 30 dollars a month to go to a gym (that isn’t even open and HIS ideal hours) and whose schedule is so strange he doesn’t feel right about using free weights at night alone with a poppy shoulder.
I look at it as a new toy. I approached just like I woudl a video game. Without reading the instructions I decided to see if I could bench press the 50 pound straps on each side. I gradually lowered the weight until 10 pounds were on each side. At first, I felt like a complete whuss, but I did remember my father procide me with sage advice warning me to start with smaller weight. He confirmed it when I called him later by saying “It’s a little harder than you think.” It’s not like free wieghts, those bands can be pretty hard to move even if you are a stacked muscle-head. Maybe that’s why the maximum weight is only 50 pounds.
I had some time last night and before work and I’m pretty sure I’m sore because of my 30-45 minute work out. I still have the butterfly attachment hooked up and it tempts me everytime I walk by. In addition, I’m not sure where I’m going to stick my bike because the soloflex encompasses it’s old hangout. I enjoy the acquirement though. I can watch TV as I fidget with the settings and even run though several sets in a few minutes.
I just hope I dont start to resemble some sort of steroid-driven muscle-head, I’d hate for my super-wide shoulders to prevent me from passing through doors
Whole Body Vibration Does Your Bones and Muscles Good
Whole Body Vibration, standing on a vibrating platform can be beneficial for muscles and bones, particularly in older or sedentary adults.
Whole body vibration, or WBV, involves standing on a platform that sends mild vibratory impulses through the feet and into the rest of the body. It is claimed that the vibrations activate muscle fibers more efficiently than the conscious contraction of muscles during regular exercise.
Some studies have found that WBV increases bone density in the hip, and inhibit bone loss in the spine and hip areas.
Sources:
Reuters June 12, 2008
Current Sports Medicine Reports May-June 2008
Dr. Mercola’’s Comments
Is a Vibration Platform Right for You?
The vibration platforms originate from research conducted during the 1960s space race. They work on the principle that if muscles are exercised while being shaken, they activate neighboring muscle fibers, hence building mass faster.
I first encountered this whole body vibration (WBV) technology in 2006, at which time I contacted one of the top personal trainers in the Chicago area, Tony Bruno — an expert on muscle activation techniques – for his input on this approach.
Tony felt the technology was great and had been proven to improve proprioception, strength and balance, and decrease sway in the elderly, and found it especially beneficial in rehab to increase circulation.
A vibration platform has also been proven useful for athletes, improving speed and vertical jump height, and cutting your warm-up time by half. However, he indicated that because the platform does cause a temporary decrease in joint stability, you shouldn’t use it before an event, as you’ll need to be in top form. But it would be an excellent addition to the training phase of your program.
WBV training has also been shown to improve and maintain bone mineral density in postmenopausal women and the tactic is being studied for its therapeutic potential, such as increasing older women’s bone mass – a far better alternative than the dangerous osteoporosis drugs currently on the market, for sure.
However, the authors of the study above warn that if you have certain health conditions, such as heart disease or high blood pressure, you may want to avoid WBV until safety concerns have been addressed more fully.
Remarkable Benefits for the Elderly
WBV training has demonstrated significant gains in most measures of muscle performance in sedentary and elderly individuals.
But one study, performed by the University of Liege in Belgium, investigated the effects of controlled whole body vibrations exercises on overall health in elderly patients and found that after 6 weeks (performing 4 one-minute sessions, 3 times a week), the participants experienced:
* 143 percent improvement in physical function
* 77 percent improvement in equilibrium
* 60 percent improvement in vitality
* 57 percent improvement in the quality of walking
* 41 percent reduction in pain
* 23 percent improvement in general health
Not bad for 12 minutes a week!
How Does Whole Body Vibration Training Benefit Your Body?
As Dr. Keith DeOrio, M.D. explains in another article, your entire body musculature, as well as your internal organs and glands, are affected by WBV stimulation.
Your muscle spindles fire secondary to the mechanical stimulation produced by the vibrating plate, and this rapid firing of the muscle spindle causes a neuromuscular response that leads to physiological changes in your brain as well as your entire body.
Traumas and injuries can leave cellular memories in your brain or body tissue that impede normal body movement or function, even after they’re healed. Using WBV stimulation allows your body and brain to rapidly de-imprint these old cell traumas, re-imprinting with positive, healthy information. This allows for better and more efficient rehabilitation of injuries from sports or surgery than traditional methods of therapy.
According to Dr. DeOrio, studies have shown that a mere 12 minutes of training on a WBV plate is equal to a 1.5-hour workout with weights. And since it’s accomplished with little amount of stress to your joints, tendons and ligaments, it can be a very good therapy regimen if you’ve suffered injuries, if you’re elderly, or have disease conditions such as arthritis, fibromyalgia or multiple sclerosis, which would normally limit your fitness program.
The benefits of whole body vibration training include:
Increased muscle strength – (especially explosive strength)
Increased hormone secretion: IGF-1, testosterone, and HGH (human growth hormone)
Enhanced bone and muscle building
Increased lymphatic drainage
Increased flexibility and mobility
Cellulite reduction
Increased circulation
Decreased Cortisol levels
Pain reduction
Increased secretion of serotonin and norepinephrine,
What Should You Look For in a Vibration Exercise Machine?
Overall, WBV seems like a good adjunct to a comprehensive exercise strategy for some people. The downside is that some of the pieces of equipment can cost anywhere from $5,000 to $10,000. Soloflex does make one for under $500.
I am not convinced that there are sufficient benefits to incorporate into my own exercise regimen. I really see this device as a niche for seriously competitive athletes or as physical therapy aid to those recovering from certain health conditions.
If you want to purchase one of these devices I’d recommend you do your homework before investing in a machine of your own. The Vibration Exercise Machine Buyers Guide and Reviews offers great tips on what to look for in a quality product, and warnings on what NOT to buy.
For example, here are just a few of the important features you should look for when choosing your equipment:
1. Solid Steel and Construction
2. Reputable Company: If you’ve never heard of the company, check them out first. How long have they been in business?
3. Warranty
4. Maximum user weight: Make sure the machine can handle your body weight. Cheap machines can wear down and operate at a lower frequency than indicated, and in the case of lineal vibrating machines, low frequencies can be harmful.
5. Features and Noise: Does the vibration machine have at least 15 speeds? Does it have automated programs? How noisy is it? (Be aware that many machines are quite loud, even expensive ones.)
6. Manuals and Videos: Does the company provide you with a positions guide and user manual? Do they have videos you can watch of the machine in action and demonstrations of the different exercise positions?
Just wanted to say what a geat product the WBV platform is. I was a bit skeptical at first reading about the benefits other people were posting but decided to give it a try. I’ve had various aches and pains for years and tried various exercises (under doctors’ advice)which left me exhausted, and more times than not, left me with more pain than I had before! I’ve had the WBV board for a couple of months now and I don’t know how I’ve lived without it for all these years! I used to suffer from vertigo, plantar faciitis, and back/hip pain on a regular basis….not anymore! I use it everynight for 20 minutes & am working up to 30 minutes at the higher settings. I can tell you that I now get such a sound sleep I can sleep through earthquakes! Thanks Soloflex! E. Montoya
Late for you, early for me
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