Vibration Machine

Take Your Fitness To A New Level!

Considerations For Buying Vibration Exercise Machines

Over the time Whole Body Vibration (WBV) machines have gained so much of popularity that, now varieties of WBV machines easily available at online stores and in markets. However, all that glitters is not gold and neither are all the vibrations machines effective. What really matter is the quality and for WBC machines, there are a basically three types available in the market namely Professional-Grade, Standard WBV machines and Low quality WBV machines. According to health & fitness experts “inferior and plain quality WBV machines comprises weak motors and poor amplitude that can provide an inadequate amount of vibrations & improper motion to the body.” So, it is important to buy professional-grade that have been rigorously tested to help you achieve your desired health objectives.

So, in today’s blog, we have compiled some important points that should be kept in mind while buying a WBV machine. These points can help you get the finest quality WBV machines that can make your workout session easy and effective.

Medical Information
Whole Body Vibration (WBV) machines can be used as a supportive agent to treat various health issues. This is the main reason that WBV is also being used for therapy purpose for weight loss, general rehabilitation, osteoporosis and much more. But, if you want to use or buy WBV machines for therapeutic purpose, then you need to be more careful because all WBV machines are not designed for therapeutic use. So, we’ll recommend you to get a machine that has been approved by a doctor or a health expert.

Frequency Range
Another crucial thing you need to check while buying WBV machine is its Frequency Range. Frequency refers to the number of times platform vibrates in a second. Frequency range plays a crucial role in our workout session. An optimal vibration frequency range can help you gain a better body. However, higher frequencies can create an adverse effect on your muscles and body and lower frequencies will not provide enough benefit. Many researchers & experts have observed that “peak frequency range for benefiting the muscles is 18-27 vibrations a second or Hertz (Hz).”

Vibration Platform
There are basically two types of Vibration Platforms – Oscillating Platform & Vertical Platform. As per different researches & studies, an Oscillating platform that vibrates on a pivotal point creates robust and smooth vibration movements.

Durability Of Machine
While buying WBV machine always look for the durability and stability of the WBV machine. Sometimes overuse and intense movement can exert pressure on the parts of machines and cause various defects in the machine like loosening of screws and bolts and causing unnecessary shaking that reduces the quality & life of the machine. Always opt for stable and long-lasting vibration machines that can work perfectly for a longer time.

Additional Accessories
We highly recommend that you buy additional accessories with WBV machines that can provide you with an effective and a safe way to perform WBV exercises. These extra accessories include supporting mats, supporting cushions, training handbooks & DVDs, and much more. These accessories can help you get maximum results from your workout sessions.

There are many considerations that you need to keep in mind while purchasing quality grade WBV machines, but the above points are the key considerations to help you buy a professional and rigorously tested WBV machine that would help achieve desired fitness goals. So, be wise and attentive while choosing WBV machines for your commercial or professional use. If you have any suggestions, need to add something to this article, or have any queries, you can post them below, we will surely help you out.

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Vibration Machines- The Right Way To a Healthy Living

Vibration machines are gradually becoming popular among the fitness enthusiasts. Today, these can be easily spotted at homes and have also become a part of Gyms. However, when it comes to exercising on vibration machines, there are many myths and false beliefs still prevalent among the people. One of the reasons is the fact that vibration machines are still new in many countries. This has also led to many people being misled by the false information.

An Overview

Vibration machines today are easily available for use. However, initially, it was used by the scientists in Russia to help astronauts fight muscle loss. Vibration machine basically comprises a plate or a platform where a user can stand along with handles bar to support their stance. This machine can be used for different kind of static as well as dynamic movements. One can perform one’s workout routine sitting, standing and kneeling or can do stretch exercises using these machines. Be it your regular gym routine or yoga poses, these machines are fit for all kind of fitness activities.

The machine has been designed in such a way that it send controlled therapeutic vibrations to the body. These vibrations cause rapid contractions of muscles or causes stretch reflex, in other words. This rapid contraction of muscles has same effect on your body as working out in a gym. This also leads to a continuous stress on your muscles which in turn aids in improvement in bone density and strength. Besides this, other benefits of using vibration machines include better flexibility, improved metabolism, higher calorie burning, improvement in oxygen intake, better blood circulation and much more. Work out sessions using vibration machines offer multiple benefits even in shorter workout sessions. In other words, vibration machines are next gen machines that offer greater benefits even in short duration.

Working on Vibration Machines

  • Performing workouts on vibration machines is simple. Just remember the following points.
  • Familiarise yourself with all the functions and features of the whole body vibration machines. Refer to the user manual for correct information.
  • Begin with a basic level. It is better to keep the intensity of vibrations to a comfortable level in the beginning. Don’t directly jump to higher vibration settings.
  • As you get comfortable and used to the workout sessions, increase the speed every other day.
  • Gradually increase the speed as well as the duration of the session to a maximum of 15 minutes.

A 15 minutes workout session on a vibration machine is equivalent to a 1 hour of a traditional workout session. The hertz that are used to define the level of vibration basically refers to the rate at which vibrations are produced. In other words, workout session with intensity level at 20 hertz means your muscles are contracting at the rate of 20 contractions per second. You can always combine different workout poses with the level of intensity to challenge yourself and achieve better results. While higher speeds are for more intense sessions, speed under 15 hertz are best suited for relaxation, recovery and stretching sessions. Make sure you do not use it for more than 15 minutes in total.

Conclusion

However, keep one thing in mind that workout session with vibration machines should not be seen as a replacement for your morning or evening walks. These machines basically improve your existing routines and provide a relief from some health conditions. Many types of research have been carried out to observe the benefits of using vibration machines. According to a research, vibration machines have proven to increase bone density in post-menopausal women. These results were derived from a 6 months research, wherein, women were made to use the machine in a squat position for 5 cycles, 3 times a week. These machines therefore, really offer great health benefits and can be made a part of your daily routine for a healthy lifestyle.

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Vibration Machine – Your Personal Weight Loss Trainer

People today are fighting with weight issues and are constantly looking for effective options to help them lose weight. If you’re reading this article, then you might have already heard about vibration machines as an effective option in losing weight and tone your body. What’s really great about these vibration machines is the fact that you can perform your workout sessions from the comfort of your home. Vibration machines can help you shed those extra pounds, tone your muscles along with a host of other health benefits in a short time.

Vibration Machine – How Does it work
As the name suggests, vibration machines work on the mechanism of vibrations. A whole body vibration (WBV) machine sends out strong vibrations to the body of the user standing on the platform. This energy transmitted through your body causes your muscles to contract and relax at a rapid rate. This contraction and relaxation of muscles produces a similar stress on your muscles as when you are performing your normal workout routine causing consumption of energy and subsequent weight loss. A vibration machine continuously produces this effect on your muscles multiple times in a second which in turn makes you feel warm and tingling, similar to a high-intensity workout.

When you are performing exercises in a conventional power and strength training, the load put on your muscles is determined by the weight lifted during the workout. During a workout session using whole body vibration machine, a set frequency and amplitude of vibration are selected, this is then transmitted by the vibration plate throughout your body, putting a load on your muscles. This vibration stimulates an automatic movement in your muscles that activates your muscles to burn energy and exert your muscles to burn excessive fat. This high-calibre stress on your muscles means that you’ll be getting better results in lesser time and the benefits are much wider than when the same workout is performed without a whole body vibration machine.

However, don’t see a WBV machine as a substitute for your daily workout routine. A vibration machine will provide results only when you combine your regular workout with a WBV machine. Further, to ensure that you get an admirable result the effective approach is to follow a healthy diet and avoid junk food. Simply speaking, burning more energy than you are consuming will lead to fat loss and vibration machines help you get better results and burn more fat. Besides fat loss, vibration machines offer a host of other benefits.

These include:

  • Improved Flexibility
  • Increased Muscle Strength
  • Toned Muscles
  • Muscle Rejuvenation
  • Improved Balance
  • Better Coordination
  • Improved Body Density
  • Increased Bone Density
  • Improved Lymphatic Drainage
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6 Rules For Safe Whole Body Vibration Exercises

In the past few years, Whole Body Vibration (WBV) machines have gained a lot of popularity in the world of health & fitness. A majority of research studies favour WBV therapy and it is being acknowledged as a supportive agent for treating various short-term & long-term health concerns including back pain, diabetes, osteoporosis, cardiovascular diseases, obesity. Besides this, it also helps in improving body posture and bone density.

But people who are new to WBV machines may have many misconceptions and confusions regarding its usage and benefits. For better insights into working, benefits and advice regarding we’ll advise you to refer to our previous blogs. As for now, we’ll be advising rules to help you work out better using whole body vibration machines.

Either you’re a first time user or a regular one, it is better your follow these 6 rules to help you get best results from your workout sessions on WBV machines.

Rule 1 – If you’re a first time user then you should keep your WBV workout sessions quick and short. Make sure you don’t workout for more than 10 to 15 minutes. If you still wish to perform workouts for a longer duration, then you should avoid continuous exercising and take frequent breaks.

Rule 2 – You should be cautious while selecting the frequency range of vibrations. A higher frequency range will not deliver quick and instant results. On the contrary, it can prove to be dangerous. So, always go for a limited frequency range that can provide positive benefits.

Rule 3 – If you experience any kind of discomfort or pain in any part of your body then you should immediately stop your workout session and rest for a while. If pain persists, consult a doctor.

Rule 4 – If you’re performing weighted WBV exercises like overhead extensions, biceps dips then make sure that you begin with lighter weights and then increase the weight gradually.

Rule 5 – While doing WBV exercises, never close your eyes as doing so can lead to body imbalance. So, make sure you keep your eyes open while performing exercise on WBV machines. This will help you to keep a check on your body balance and posture.

Rule 6 – If you are a beginner, it’s recommended that you perform WBV workout in a standing posture. The prime benefit of doing a workout in standing posture is that it helps your body to absorb vibrations quickly.

These were the 6 elemental tips that can help you perform result-driven WBV exercises. Along with this, we would also recommend you to consult a doctor or a health consultant before performing workout sessions using whole body vibration machines.

If you have something to add to this article or want to share your thoughts with us? Feel free to post them below, we will be glad to help you out.

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Whole Body Vibration Exercises & Cardiovascular System

It has been very well said that “with a healthy heart, the beat goes on.” To keep your heart fit & healthy, you need to maintain your cardiovascular health. A good cardiovascular system can help you prevent various heart problems including hypertension, angina, heart stroke and atherosclerosis. It has been observed that an active lifestyle and physical workout is the best way to keep your heart fit & healthy.

We’ve shown in our previous blogs that how Whole Body Vibration (WBV) exercises can help in improving muscular strength, flexibility, and tone the shape of the body. In today’s post, you’ll come across the positive impacts of WBV training on your cardiovascular health.

Before jumping on to the WBV therapy for cardiovascular health, we’ll first have a look at the major causes of various cardiovascular problems.

Causes Of Cardiovascular Problems

Hypertension – This is one of the major causes of cardiovascular or heart related diseases. Abnormally high blood pressure can weaken and damage the blood vessels.

Diabetes – This infamous disease is also one of the reasons for various health related diseases. Diabetes increases the sugar level in the blood that may result in narrowed blood vessels. People having type 2 diabetes are more likely to have risk of cardiovascular diseases.

Obesity/Overweight – It has been proved that, overweight & obesity increases the risk for both hypertension & diabetes.

Smoking – Smoking and consuming tobacco products can be injurious to mental as well as cardiac health. Harmful components such as nicotine present in smoke and tobacco damages our blood vessels and cause various health diseases including atherosclerosis, stroke and heart attack.

Stress – Stress is also responsible for various cardiovascular diseases. Too much of stress produces high level of stress hormones like cortisol that can result in high blood pressure. To get rid of stress, generally people indulge in unhealthy activities such as excessive smoking and consuming a lot of alcohol; this can lead to heart failure.

Inactive Lifestyle – Inactive lifestyle comprising sedentary position, irregular sleeping, eating junk food can give rise to various health related issues like obesity, diabetes and cardiac attack.

These are the prime reasons that give rise to various health related diseases. Many health experts, based on their research, state that, a healthy lifestyle can minimise the risk of cardiovascular disease. Healthy lifestyle also include a regular or a weekly workout session along with Whole Body Vibration (WBV) therapy to ensure result-driven physical workout.

How Whole Body Vibration Improves Cardiovascular System

WBV therapy can be effective in treating various cardiovascular conditions, a regular or weekly WBV workout session can help improve the blood circulation and stimulate lymph circulation, which in turn reduce the hypertension and deliver oxygen to cells efficiently. According to the randomised clinical study “Oscillatory whole-body vibration improves exercise capacity and physical performance among patients having pulmonary arterial hypertension.” Not only this, WBV exercises has also shown a significant improvement in decreasing stiffness in the arteries that can lower the risk of heart diseases.

A study by NCBI reveals that “12 wk WBV intervention in a primary care context is feasible, safe and effective in improving glycemic profile, lipid-related cardiovascular risk factors and functional capacity among T2DM patients.”

Whole Body Vibration (WBV) is a proven therapy that is being considered a quick, safe and an effective way to conduct work out sessions to achieve desired health objectives. The WBV therapy not only provide better cardiovascular health, it also help improve balance, flexibility, and strength.Fitted with a powerful vibration platform, WBV can help you treat various ailments like diabetes and heart diseases. Furthermore, WBV exercises can be an ultimate therapy that can easily improve overall well-being.

Whole Body Vibration workout session is a great way to keep your body healthy and prevent it from various health issues including heart disease, diabetes and obesity. If you are suffering from heart related problem and plan to make WBV exercises a part of your daily workout, then you should consider the vibration frequency range. Better to go for optimal frequency range that can help you achieving your desired health goals. While doing workout, if you are experiencing pain, breathing problem or dizziness then you should immediately stop your workout and visit a doctor.

Note – Before including WBV exercises in your regular workout regimen then you should first consult a health expert or doctor to be on safer side.

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Detox Your Body With Whole Body Vibration Exercise

We are surrounded by an environment, where harmful toxins & substances can be found easily in everything that we drink, eat and even in the air that we breathe.

These toxic substances are like “invisible killers” that might not have an instant reaction on human beings, but can become a reason for of a chronic disease after years of exposure. We are unknowingly getting exposed to a number of hidden toxic substances like Bug Sprays, Room fresheners, Gas pumps and many more. Toxic substances in body creates a negative impact on physical, mental and reproductive health of human beings.

How Toxic Substance Affect Human Health

  • Several types of research & studies conducted by known health experts reveal that a tremendous increase in exposure to harmful chemicals or toxic substances is not only threatening the environment but is also affecting the physical, mental, and reproductive health of human beings. Need Proof? International Federation of Gynacology and Obstetrics (FIGO) have published an opinion in the International Journal of Gynaecology and Obstetrics that states “ADHD behaviours, hyperactivity, miscarriage, stillbirth, congenital malformations, impaired fetal growth, cancer are among the list of poor health outcomes linked to chemicals such as pesticides, air pollutants, plastics, solvents and more, according to the expert opinion.”
  • Besides reproductive health, harmful toxic substances can drastically affect hormones level. Continuous exposure to toxic substances may create hormonal imbalance in humans. It has been found that many harmful chemicals containing products like plastic water bottles, canned food & drinks may lead to endocrine disruption and can affect the growth hormone of human beings. As a result, it can cause obesity, miscarriage and early puberty among the humans.
  • It has been noticed that some of the cosmetics or body care product contain some toxic substances like petrolatum, parabens PEGs and mineral oil that can be harmful for the skin. Cosmetics comprising harmful chemicals and toxic elements can be harmful to the health of pregnant ladies and babies as well. According to Frederica Perera, a professor of environmental health sciences at Columbia University,“toxic or chemical substances can be sometimes most severe in the brain developing process of the baby.” She added that, during brain development, neural connections are being developed and if there is any interference of toxic chemicals it may disrupt this natural progression and can cause risk of various brain related problems.

However, our body has its own ways of handling the toxicity and one of them is Detoxing. During the process of detoxification, our body gets rid of the harmful toxins. But sometimes body fail to break down these toxic substances, in this case, Whole Body Vibration (WBV) exercises can be an another effective way to promote detoxification.

Role Of Whole Body Vibration Exercise In Detoxing

It has been proven that Lymphatic System is a primary source to dispose off the toxins from the body and strengthen the entire immune system. This lymphatic system is connected to every organ in the body and is responsible for cleaning or purifying the body, that’s why lymphatic drainage is as essential as blood circulation. Many health researches reveal that lymphatic drainage require body movements & physical activities including exercises. For this, Whole Body Vibration(WBV) is being considered as one of the great therapies that can stimulate lymphatic drainage and help dispose off toxins from the body at a faster rate.

Conducting WBV exercises on a regular or a weekly basis can improve the functioning of lymphatic drainage that can help your body get rid of harmful chemicals. Besides this, it can also help perform various other functions like cutting down of excess fluid production inside tissues, reduce the risk of swelling in the legs, especially among women and also lower risk of arthritis.

Whole Body Vibration Exercises For Detoxing

Basis several types of research, we’ve compiled a list of different proven WBV exercise that can improve the lymphatic drainage and can help you in removing toxins and improve detoxification in your body. These include:

    • Calf Massage
    • Plank
    • Pelvic Tilt
    • Calf Stretching
    • Shoulder Massage
    • Wide Stance
    • Hamstring Massage

These exercises when performed while standing on whole body vibration platform can improve your lymphatic system and can help you remove toxic substances from your body. You are advised to perform the above exercises under the vibration frequency range of 8-12 Hz (8Hz – Upper Body & 12Hz – Lower Body) for 30-60 seconds. Furthermore, performing the WBV exercise with the right posture and optimal frequency range can help you quickly achieve your desired health objectives.

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Vibration Machines – What Research Has To Say?

Vibration machines have been observed to provide successful results. Many individuals are using whole body vibration machines for different situations and conditions. From improving bone density to better care for rehab and injuries and improving athletic performance, these machines offer a multitude of benefits. Vibration machines can be combined with you regular workout routines thereby expanding your workout options and provide a better outcome on your regular workout routine. Taking care of your body not only make you feel great but also keep you active and energetic throughout the day.

It is always advised to buy a vibration machine from some reputed manufacturer who has years of experience in developing these. Being a renowned manufacturer they have a rapport to maintain and would therefore never sell an inferior product. Generally, developed after proper research, such vibration machines are bound to provide the legitimate health benefits. According to many doctors and physiotherapists, vibration machines with oscillating motion is one of the safest and effective vibration machines that provides good results. As people are gradually understanding the benefits of vibration technique, vibration machines are being adopted by many prominent medical centres, training facilities, universities, health clubs and sports professionals.

According to Muscle and Fitness Magazine vibration machines are “one of the fastest growing fitness trends since spinning.” Having a vibrating platform, these vibration machines sends therapeutic vibrations to the entire body of the individual standing on it. These vibrations cause your muscles to continuously contract at a rapid rate, this not only help build muscle and improve bone density but also help burn fat faster, improve flexibility, strengthen metabolism, improve build circulation, improve cellular oxygen and improve delivery of nutrients in your body. All these benefits will enhance overall health and slow down the ageing process.

Benefits Of Vibration Machines In a 10 Minutes Workout Session

Working out on a vibration machine for only 10 minutes can provide following benefits:

  • Increased levels of Serotonin and neutrophine leading to better mood and sense of well-being
  • Quicker burning of fat and a toned skin
  • Elevated HGH (Human Growth Hormone) by up to 361%
  • Decrease in cellulite that boosts the natural collagen production in your body
  • Improved circulation and a stimulated lymphatic drainage
  • Improved one density and combat osteoporosis
  • Stronger metabolism that assists in burning fat and ensures higher energy levels
  • Decreased blood pressure and cortisol levels
  • Quicker recovery after workout sessions
  • Improved flexibility
  • Improved balance and coordination
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Can Vibration Machines Aid In Weight Loss?

Vibration machines have been around for quite a time now and are slowly gaining popularity among the individuals looking to lose weight and cut down the unnecessary fat from their bodies. A great innovation in the fitness industry, it has been observed to improve fat burning and assist an individual in shedding pounds. Once being looked upon with doubt, today these vibration machines are being considered by both amateurs and professionals with curiosity for what these machines are capable of providing to the user.

Weight Loss And Vibration Machines – What Research Has To Say
According to many types of researches carried on vibration machines, these have been observed to aid in a faster weight loss to a user. The results however varied for the individuals using the machines. This has also led many experts to wonder as to what are the factors that really provide the positive results and what are the factors that led to different results among the users. The machines have been observed to provide legitimate results, but how are those achieved?

Weight Loss and Vibration Machines – A Theory
If you ask an expert about how a vibration machine works, you’ll get to hear the principles behind the vibration machines that may not really sound convincing enough to be a viable option to help you achieve your desired fitness goals.

A vibration machine basically has vibration plates that send vibrations through the body of the person standing on it. Causing the body to shake and leading to rapid movements in the muscles, it results in a tension in the individual’s muscle tissues. All these actions cause the metabolism of the body to respond to this strain on the muscles and activate the general body process monitoring the activities of the entire body. Experts also state that weight loss results from a vibration machine are not instant and will be visible after you’ve spent some time working out using the machine.

Vibration Machines – The Reality
The reality is standing on a vibration machine alone won’t fetch you any results or help you lose weight. As per the researchers, the best results are achieved when vibration machines are included as an active item in your workout regimen along with a good diet. Vibration machines are not some magical products that would transform your body in a snap. The secret to weight loss and a toned body is to keeping a check over your calories intake, taking a good nutrition and performing an intense workout using a vibration machine. This alone is the surest way to ensure weight loss and be healthier. However, for people struggling with a busy lifestyle, charting a personalised diet plan and a unique weight loss program can be a hard task.

The best way then is to take advice from a fitness expert that can help you devise a right fitness plan that suits your body along with the use of vibration machines to speed up the process.

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Science Of Whole Body Vibration Training

Whole Body Vibration (WBV) Training is being considered as a modern way to conduct physical exercise in a better way to improve the shape of your body and overall health. WBV training has been gaining immense popularity among different parts of the world including US, UK, Canada and Australia among others. WBV training can not only shape your body or tone your muscles, but it is also being acknowledged as a supportive therapy for treating various health issues such as obesity, diabetes, osteoporosis and chronic/acute back pain.

Whole Body Vibration Training

In simple language, Whole Body Vibration training refers to the physical therapy or conducting workout session by employing vibrations of vibration plates. According to renowned health experts “optimal range of vibration can be a great therapy for the whole body and can increase the muscular strength of the body.” Based on this proven study, WBV training is now being widely used at the fitness centres, rehabilitation centres and among sports professionals.

Several types of researches have been done to explore the different benefits of WBV training. Along with fitness, WBV therapy is also being used for beauty applications. It is being acknowledged that WBV training can work as a supportive agent for keeping people away from the negative effects of ageing. In fact, this sort of training is also gaining popularity among senior citizens.

WBV training plays an important role in improving human health. This therapy is equipped with controlled vibrations that can provide various health benefits like improved muscular strength, improving bone density, reducing cellulite, maintain hormonal balance and much more.

Science Of WBV Training

WBV works on the principle of vibrations, so, in WBV training, the whole body is exposed to vibrations produced by vibration platforms. Every WBV machine contains a Vibration Plate, this plate produces vibrations. While performing exercise on the vibration platform, it transmits vibrations to the body. These vibrations can be easily controlled with the help of frequency range settings. There are two types of vibrating platform available – Oscillating Platform & Vertical Platform. Oscillating plate produces a vibration on pivotal point and creates an oscillation motion, whereas, vertical plate produces a vibration on lineal point and create a vertical motion in a uniform manner. Both plates have their own significance in terms of providing health benefits.
On the top of all is ‘Training Frequency Range’. Frequency range plays a vital role in WBV training. According to Prof. Bosco “ every person has his own muscles frequency”. So, it is essential to take care of frequency range while doing WBV training.

Effects Of Whole Body Vibration Training

Several types of researches have been done by thousands of renowned research centres and health experts, who’ve found both short-term & long-term WBV training effects.[1]

Short-Term Training Effect

  • Activation of more motor units
  • Improvement in circulation
  • Increase in growth hormone

Long-Term Training Effect

  • Reduction in the stress level
  • Improvement in speed & strength
  • Preventing bone fracture and falls

Furthermore, Whole Body Vibration training offers various short term & long term health benefits. All you need to take care about is the frequency range of the WBV machine, don’t go straight to the higher frequency. According to many health experts “20-45 Hz is the optimal frequency range that can deliver a positive result” and can help you achieve your health goals. If you have something to add to this article Or want to share your thoughts with us? Comment below, we will be glad to help you out.

Reference [1]: http://www.hqh.com/webfiles/HighestQualityHealthNZ/files/Acceleration_Training_-_Science_behind_WBV.pdf

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Thinking To Start a Workout? Avoid These 5 Mistakes

Fitness is the call to take your body to the next level. Being fit is not only a gift but a great feeling. If you are a first timer planning to take up a workout routine then you need to know a few key things to ensure that you reap maximum benefits from your workout sessions.

1. Warm-up

Warm-up

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In this fast paced life, you may give in to the temptation of skipping the warm-up and try to spend more time on your workout routine. A warm-up, however, is necessary before any type or exercise. It decreases the chances of injury by increasing the blood flow and temperature of your body and making your muscles more flexible. It also prepares your nervous and cardiovascular system for the workout to be followed. Skipping your warm-up session means your muscles will still be stiff and your body will be highly prone to injuries during your brutal workout session. Also, ensure that your warm-up session focuses the muscles that will be taking maximum stress during the workout.

2. Focussing Only On Cardio

Focussing Only On Cardio

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Cardio exercises no doubt help you keep healthy by burning calories. But focussing only on cardio won’t be enough. As we age, we tend to lose muscles due to inactivity. This loss in muscles will not only increase your chances of falling but can also lead to a slower metabolism. To safeguard yourself from this you need to include strength and resistance training as a part of your workout routine. These exercises will not help make your body stronger but will also boost your metabolism and build muscles. Muscles are like natural fat burners that burn calories even when you’re resting. So, more the muscles higher will be the fat burning.

3. Drastically Changing Your Diet

Eating

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A healthy diet will ensure a healthy body. However, be cautious when you change your diet. Changing diet needs to be a steady process. Start replacing the junk food with healthy foods step by step. Spot your worst vices and slowly weed them out of your diet. Once you’re comfortable with the new diet move to the next step and remove few more bad choices from your diet. If you try and do all the changes in one go then there are high chances you’ll fail as your body might not be able to easily adjust to the drastic change. The outcome would be you craving for the foods that you’ve excluded from your diet and you eventually giving in to the temptations. Following a steady approach will give you a better control and will help you resist the cravings.

4. Trying Too Much Too Soon

Trying Too Much Too Soon

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You have a goal in mind and are determined to achieve it as soon as you can. In a bid to meet your commitment, you tend to add more exercises, routines and machines to your list. However, experts warn against following such an approach. To get better results you might want to quickly increase your reps or increase the time spent on the machines, but doing too much too soon can increase the chances of injury. You could’ve been spending your weeks relaxing in front of TV and suddenly you’re lifting weights. Forcing your body to adapt to heavy workout too soon can have adverse effects. The best approach is, to begin with, a feasible plan that doesn’t put too much strain on your body also, it is best to consult a qualified health trainer who can devise a plan that suits your body type.

5. Skipping Cool Down

Jeremy-Renner

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Who wouldn’t love a hot shower after a vigorous workout session? But avoiding cool down exercising and suddenly stopping your workout can cause soreness in the muscles and you may also end up feeling dizzy. The reason is the lactic acid that is formed in the muscles during the workout. Like warm-up, it is also necessary that you perform cool down exercises post workout. Muscles tend to shrink due to the tiredness caused by the workout. A short session of cool down stretches will bring your muscles back to their relaxed position. Doesn’t matter if you’re doing weight training, cycling, running or yoga exercises, a cool down is necessary.

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