CHOOSE THE RIGHT SPEED OUT OF 50:

BETWEEN 1 - 10: Ideal for bone and muscle strengthening, balance control and abdominal exercise. It is also good for recovery of muscles after injury and relieving back pain. Start at a speed from the lower end of this range, until you feel comfortable and can maintain your position at a higher level.

BETWEEN 11 - 25: At these speeds your muscles don't get a chance to completely relax between contractions, so your intensity is much harder and you're optimizing your workout to gain maximum muscle strength. To work effectively at these speeds you need to be physically strong and healthy - it's not for everyone and could take up to 3 months of training until you reach this level.

MID - HIGHER SPEEDS: High speeds are only suited for massage and relaxation positions. They are not meant for general exercise and are effective when you are resting just part of your body on the vibration plate.

 

INTENSITY: Your feet should be equally distanced from the centre axis to enable good balance. The further apart they are, the higher the intensity.

DURATION: It is NOT recommended to exercise more then 10 minutes per session and more then one session a day. A combination of strength, stretching and massage exercises may be incorperated into your single session. Importantly, any single exercise should be limited to a maximum of 60 seconds.

FOR STRENGTH: Up to 45 seconds for each position, up to 10 minutes per session, three times a week (alternate days of rest)

FOR MASSAGE: Up to 45 seconds for each position, up to 10 minutes per session, three-five times a week

REST: NEw users should start off gradually and may need to rest by stepping off the VT-7 for 30-60 seconds between strenghtening exercises.

IMPORTANT: If you cannot maintain the correct position do not continue the exercise, as your muscles could be fatigued. Please consult your physician before undertaking any exercise program and address any contradictions before using your VT-7. If you feel any discomfort you should stop exercising immediately and consult your doctor.