Archive for the ‘Programs’ category

Vibration Training 10 minute exercise session. True or a Scam?

November 25th, 2014
Advanced Basic Squat

Basic Squat on Vibra-Train, high energy, lineal machine

Let’s ask the hard questions

 

    • Is it true that I can get a real Vibration Training
      workout in 10 minutes ?

 

    • Will this give me real results?

 

    • Do I need to do anything to make this work for me?

 

    • Really ? it still sounds too little time.

 

The Answers are – YES, YES, and YES, and YES, you’ll probably want to allow another 5 minutes.

The next real question would have to be – please tell me more?

but instead I get argument and brush-off’s from people too lazy to ask real questions or do a little research for themselves. Let’s look a little deeper into these questions but be clear from the start, the answers Yes, Yes and Yes are simple and true. There’s no need to pad the answers or explain them away – there are, however, definite ways to ensure they remain true for your own vibration training experience and for every session you take.

The 10 minute workout – how can this be possible?

 

IVTRB safety program poster

The 10 minute workout is based on a a sequence of static exercise positions held for 60 seconds each (some can be done twice or double time for advanced clients). The sequence is shown here:  Vibra-Train standard program for high energy lineal machines . This is a serious, disciplined program – getting into the positions correctly and holding them precisely (adjusting as necessary because it’s always a challenge) is essential to getting through the program within 10 minutes – but it’s not that hard, it’s all about determination.

If you count the positions on the standard, safety program poster, at left, you will count 8 one minute poses in the full training program. Ladies can add in three minutes of ant-cellulite massage (see position 7) and in some Vibra-Train studios, men (and some of the ladies) might add in two extra, advanced arm poses.

Note: The Standard Safety program, a full body workout, is 10 minutes long.

When people phone the studio or call in for their first session I tell them 15-20 minutes for their first training time. This allows for discussion of their health and fitness needs, for setting up a payment plan (if one is purchased right away (the studio I am at does, first session free),Golden Rules at Vibra-Train

and for reading of the training rules.

A general explanation of vibration training might be given, followed by the client’s first session, showing the positions step by step instructions, and closely supervising them. That first session can be one-on-one or a group but whatever way it doesn’t take very long. Trainers are aware that people are in the studio to train and then be away to their next meeting or activity.

 

Will this give me REAL Results?

 

Of course it will !

Oh, hold on. I’m presuming some things here.  Firstly that you are using a high energy, lineal machine, most specifically Vibra-Train in a fully supervised training studio or personal training situation. It is possible to get good results from less intense machines but you might need to double the time on some poses and thus go over the 10 minute training time but not a lot extra.

What Results?

We haven’t asked the necessary question “what results are you looking for?” and “do they line up with the way vibration training works?”  I can honestly say, everyone I train gets a lot stronger.  It’s highly intense muscle strength training in the safest way  (following the IVTRB Safety Program)  that’s shown in the poster above.  Additional results such as fat loss are a bonus that comes with improved muscle strength and increased metabolism.

What do I need to do to make it work for me?

You need to be serious about your training. Actually turning up  regularly for your session is half the answer. Follow the “Golden Rules @ Vibra-Train” as shown above. Eat before you train. Never underestimate the energy requirements needed for this form of training. Holding the positions perfectly – Perfect Position – takes a lot of effort and uses a lot of energy. I’ve just had a lady finish her training and immediately eat a glucose sweet. She told me that even though she does have a banana before her session she feels lightheaded afterwards. She’s serious about her training, she’s not letting it stop her.  She knows her body will get used to this form of training after a few weeks.

It still sounds too little time and too good to be true!

Well, yes, there are ways to sabotage your vibration training session.  So, to add to the “what do I need to make it work for me”, I’ll add these

  • put away your cellphone or turn it to silent. It’s such a distraction that people lose discipline in holding the poses. I’ve seen people trying to squat and text at the same time; of course they lose form, they’ve lost concentration!  If you must take an urgent call, get off the machine and move into the reception desk waiting area, so that others can train without disruption and you aren’t holding up a machine that could be used by another person.
  • if you come in with a friend or colleague or in a group remember what you’re in the studio for – a serious workout. We all enjoy a laugh and being social but put absolute effort into the training positions. You can chat during the anti-cellulite massage (which is for girls only).
  • Don’t chat too much to the Instructor and also don’t let them interrupt you with too much talk. Again there’s a balance and we all like to chat but if you’re time is limited make sure the instructor knows.
  • Feel free to ask questions about the positions or training but don’t argue with the Instructor and then complain that you’ve run out of time. It might take a minute or two extra to show you an alternate position (if you have injury and cannot do a regular pose) or to show you one or two additional/advanced poses to add onto the standard program. Never just decide you’ll do a pose you’ve seen someone else do, just because, well, because you want to!  Not only will the Instructor turn the machine off as soon as they notice but you risk injury – all positions have strict instructions and the instructor will show you, if that pose is right for you.

It’s really all about the Results

and the results are this: females who do regular (two or three times a week) Vibra-Train for a few years get a certain look – it’s the look of a well trained athlete. People ask them what sport they do and how much time they spend in training. Guys get tight, strong muscle and a toned look. I’ve seen people do long gym sessions several times a week for three years and still look exactly the same as when they first started.

Note: This article is based on regular training on a high energy, lineal vibration machine.  Pivotal machines require different programs and times.

 

Vibration Training Anti-Cellulite Massage – Part 2

May 6th, 2013
Note: This article is written from my viewpoint as a trainer and user of high-energy, lineal vibration platforms. The results and the experiences described are not necessarily replicable on lower level machines, such as PowerPlate, FitVibe, nor on pivotal platforms of any kind.
It’s just an anti-cellulite massage – right –
how can there be a Part 2; surely its not that complicated?

Well, yes, really it is – the vibration training anti-cellulite massage is complex; its quite different to the training program, and in some studios you even pay an extra price to add it to your program.

In part 1 I’ve covered the basic process of how it works, enhancing blood flow to the backs of the legs and the butt, breaking down some of the static fat and transporting it back into the circulatory system.

So, what does this massage actually feel like?

I’m going to start by saying, we get a lot of  jibes from the wider fitness industry about vibration training; the words – vibe, vibration, and anti-cellulite massage get talked about accompanied with raucous laughter and more so when they joke about girls sitting about on  heavily vibrating platforms.  Some of these jokes are deliberately trying to discredit the fitness and strength training that we do, rather than accepting it as a valid alternative to the gym, but it’s probably fair enough to laugh about the anti-cellulite massage; after all, the ladies anti-cellulite massage means sitting on the world’s most powerful vibrators.

Woman sitting on washing machineIs it really that nice?

No, It isn’t all fun!  I said in my previous article (Part 1), the massage can be extremely irritating and it makes your legs itch so badly it’s hard to keep still. It can feel like being attacked by thousands of tickling or biting little ants. Oh Fun, maybe? Click here to read more

Vibration Training Anti-Cellulite Massage

April 18th, 2013

anti-cellulite massageThis is the one position in the IVTRB Vibration Training Safety Program that’s rather odd. It’s not training, it’s simply a massage.

Well maybe not too “simply” a massage, as we shall see.

For one thing – the anti-cellulite massage is very annoying.  It can make your butt itch so bad you hop about for ages afterwards.

Sitting on the machine, legs spread-eagled,leaning forward and resting arms over a big flat rubber mat or dangling the arms down by your ankles (which is very important to keep the backbone slightly lifted off the machine); then being pounded into the backs of the legs and parts of your butt; it isn’t necessarily a pleasant feeling.

It’s easy to picture what’s happening if you think of a big juicy piece of steak and imagine pounding it over, and over, and over with a heavy wooden (or metal) meat tenderiser.  Keep that up for three minutes and what happens to the steak? Yes, it flattens and some of the fats and other juices run off.  » Read more: Vibration Training Anti-Cellulite Massage

What Can Vibration Training Really Do for Me?

February 5th, 2013
Slim girl in big size jeansQuestion Mark
Every day I am asked this question or a variation of it.

The new year is definitely underway and it’s very busy at Vibra-Train Auckland City.  Each day has a mix of “old” and “new” customers – those who know the program really well training alongside newbies who need fully supervised training.  The studio operates on a “walk-in” basis, no appointments necessary so people just turn up when it suits them, before work, at lunchtime, after work, at night, and for some who work in large businesses nearby, they come in anytime during the day, even during their personal/bathroom break.

So, what’s vibra – training really doing for them?    » Read more: What Can Vibration Training Really Do for Me?

The Ridges TV series – Here’s a Challenge to trainer Monty Betham

October 24th, 2012

Monty Betham is a professional boxer, and was a former rugby league player in New Zealand.  He’s also known in New Zealand for his appearance on the TV program “Dancing with the Stars” back in 2008. Currently he’s a presenter on The Shopping Channel (New Zealand) He heads the Monty Betham Foundation  “Steps for Life”  program, set up to help youth and families live a healthy lifestyle and specifically “eliminating the many risks associated with obesity”.

Vibra-Train is a New Zealand company with head office and studio in Auckland, and licenced studios throughout New Zealand and abroad, providing Vibration Training and Vibration Therapy to paying customers and offering completely free, regular sessions to people with life threatening conditions including those with morbid obesity.  Lloyd Shaw set up Vibra-Train and specifically designed the machines and safety program with just one purpose in mind, to combat obesity.  As well as being an owner of Vibra-Train Lloyd is a mortician specialising in cases no-one else will handle. He sees much needless death, including so many who die from obesity conditions where they would not have died if there was exercse they really could do. He never tires of telling people of his dream to see New Zealanders forced to exercise, if necessary, and New Zealand free of obesity related deaths.

You’d think both organisations had a lot in common – I say, they do.. but it appears that Monty Betham doesn’t think much of Vibra-Train.

His comment in a recent television program offended me (I’m a hugely passionate Vibra-Train fan and Vibra-train instructor). Then I started hearing more from other people, that he “brushed off” Vibra-Train, calling it rubbish or words somewhat similar. I know Lloyd Shaw emailed Monty about what we were hearing and the reply came, not from Monty but from someone else.

My challenge to Monty is – Front Up Man; come into Vibra-Train one afternoon and let me personally put you through a workout session.  I specialise in making sure the guys who come into the studio get the best session possible and I expect perfect, classic positions on the machines. You’ll do the same workout that regular clients do.  Then let’s see if you have concerns about Vibra-Train being a valid training method.

 

Read on for the background story and if you Know Monty, tell him –  I challenge him to front up.

Last week in New Zealand we watched the final of a Kardashian style TV experiement, “The Ridges”,  that followed socialites Sally Ridge (interior designer, televison personality, ex-wife of Matthew Ridge) and her daughter, Jaime (model, student, former girlfriend of All-Black and Boxer Sonny Bill Williams, and daughter of Matthew Ridge,  a former All-Black, Rugby League Captain, well known in NZ also as a TV Presenter). It was an exciting finish to the series that, just like the mother and daughter stars (and the Kardashians), was eagerly watched each week, or shunned.

Sally (mother) and Jaime (18 year old daughter) are well known New Zealand personalities and, like the Kardashians, you either love or hate them.  They are seen together most of the time , mother and daughter at parties, restaurants, socialising together and have been the topic of many recent magazine articles. Sally seems to thrive on being at the centre of attention – good on her, I say, If you can make money and fame by being in the social spotlight and you enjoy that, do it. She does it well, catching the camera’s eye at so many functions yet manages to, mostly, keep her younger children away from media and runs a regular household away from prying eyes. Jaime is really nice, a hardworking and intelligent university student, part time model, and fanatic about cleanliness and germs (watch one of the TV episodes to see how often the Hand Sanitiser is used).

Both Sally and Jaime have been regular clients at Vibra-Train Auckland City; that is, they are regular for a few months then not seen again until a fashion shoot, a holiday, or exams are over, and then they come back again. Both gained great results from their sessions when they came regularly two or three times a week.  Jamie especially gained muscle strength and toned up really well.

Then came” KFC Grandfather of All Fight Nights”.

A girls fight was to take place this year before the main event and Jaime was invited to go up against the GC star Rosanna Arkle, who said, “It’ll be great. I’ll  knock her out and go get some KFC” (fried chicken). Rosanna kept public interest in the fight by saying she’d wear a bikini, the style voted by the public. Jaime came across as the quieter one, the underdog; the public’s money was definitely on Rosanna.

“The Ridges”  TV series was predominantly about Jaime’s training and build up to the fight. Whilst Sally bought an old rundown house and set about rennovating it, Jaime had to share a room with her mother.  She was obsessed with the general, terrible state of the house and the germs; oh, and the mouse. If you haven’t watched Episode 1, I recommend it. And along with her university work, Jaime set out to get ready for the fight.  Her fight coach Monty Betham, a family friend, worked her very hard (with the television camera in her face a lot of the time). We saw her running up steep, grassy hills, punching hard into punching bags, throwing up from exhaustion and we saw her dieting in the stupidly, dangerous manner of eating and drinking nothing for two days, when she needed to lose a lot of weight in just a short time before weigh-in.

It annoyed me that the TV series showed this starvation diet. I’m hoping Jaime’s obviously distresed state will deter others. Worse was that she was on a weekend away with her mother, up the mountains in Queenstown, a place where you need to be well hydrated; even if you are just sulking and hiding away inside a ski hut.  Sally’s, “Oh my gosh, that’s crazy… it’s pure starvation”  comment but lack of any action must have had many women screaming at their television sets, “do something Sally, don’t just make empty comments”.  Even though Jaime’s an adult I was surprised at Sally’s casual attitude to what looked to be fast becoming a medical emergency. Throughout most of the series Jaime looked pale and got upset and tearful easily; well that’s what the tv cameras showed us and no doubt it was only half of what really happened. Just having the camera in your face for weeks on end, even following you to the bathroom when you are ill, must have been like a very horrible nightmare.

The no surprise ending to the series (as the fight took place in July) showed the fight, where Rosanna comes out punching and flailing her arms everywhere and Jaime takes aim well, defends well, takes out each of the three rounds and wins the fight.

No matter how much you love or hate Jaime or Sally (the mother who thrusts her quieter daughter into the limelight at every opportunity, along with herself, of course), you have to admit Jaime has come a long way.  Maybe her latent sporting genes played a part in helping her respond to heavy training through exhaustion; she trained hard, her coach pushed her and encouraged her and she won.

Congratulations have to go to Monty Beetham. He was charged with getting Jaime fight fit. He did it, she learned technique as well, trained hard and she won. There was lots of praise on twitter after the final episode screened.

So what’s the contention I have with Monty?

In part 2 of “The Ridges” there’s a conversation where Monty and Jaime talk about how he will train her. Jaime says for fitness she’s been doing Yoga and Vibra-Train The camera focusses on Monty as he tells us, “when she said her fitness regime consisted of yoga and vibra-train I was very worried”.

Why were you very worried, Monty?

Yoga and Vibra-Train together make up a very good fitness regime. I admit there’s very little cardiovascular work and that would need to be added to make up a balanced program but for flexibility, endurance, and muscle strength Yoya and Vibra-Train together are excellent. I watched Jaime increase in strength, lose fat and tone up during the time she was a regular client at Vibra-Train. In fact, I was one of her instructors.

 

I’m the Senior Instructor at Vibra-Train, Auckland City and I am personally offended when someone bags what I do. More so when they work in the same industry as I do (health and Fitness) and as well as working with the healthy clients and athletes they work with those who are less-abled, overweight and those with the life threatening condition of morbid obesity. This is my passion;  my job is not simply weekly paid employment, it’s what I love to do.

Vibration Training on high energy lineal machines, using an effective Safety Program, is the perfect tool for muscle strength for almost everyone. It’s used also for therapy and rehab purposes. Fat-loss happens as a result of increasing the metabolism and by developing and maintaining muscle strength.  I see lives changed as people grow stronger, fitter and in many instances lose a lot of fat. I count myself amongst those who have gained incredibly from this methof of training.

I’m so over other trainers saying negative things about Vibra-Train and Vibration Training when they have not even been into a studio to check it out. They’ve never even done a 15 minute session!

These trainers are, in my opinion, exceedingly lazy!  They speak against something they know nothing about. And what’s worse, is when a trainer that is good at what they do and well respected speaks out against a training method they know nothing, zilch, zero about.  This can be seriously off-putting to people who are considering trying vibration training for fitness and could, (at worst but quite possible scenario) prevent a seriously obese person approaching Vibra-Train to ask for FREE training to save their life.

So what do you have to say in reply, Monty?

IVTRB Lineal Vibration Training Safety Program and Type-1 Diabetes

August 13th, 2012

The question is asked, “Can I come to Vibra-Train if I have Diabetes Type 1?”

I’ve answered this before and the quick answer is yes, you can use both pivotal and lineal machines, even high energy machines, as long as you’re blood sugar is controlled and stable; you test before and after your session (about 30 minutes after generally) and you know how to interpret the results and act on them.

You will see that some vibration training companies list type-1 diabetes as a contra-indication but here at Vibra-Train (high energy lineal machines) we allow and even encourage training. Our customers are fully supervised and we’ve never had any problems. In studio training is, I believe, safer and than using a home machine.

The same answer for people with type-2 diabetes – these people absolutely, must exercise, they are often overweight or obese and that has been one of the factors in actually developing diabetes. These people benefit from in studio training with the IVTRB safety program and fully supervised (the same as all customers) and where they see a “can do!” attitude – in all types of people from athletes to those with disabilities. Their fears and excuses about exercise very soon disappear. If they can’t access a studio or choose not to they can use a home machine – if they buy a suitable one. Just any cheap machine will not do the job!

Check out my previous articles on this topic:

I have diabetes – can I do vibration training

Vibration Training and Type 2 Diabetes

One Customers experience

One of my client’s has type-1 diabetes.  She bought a promo deal we had running on a daily deal website.  She’s not the first person I’ve trained with this condition but I still wanted to be careful, especially with her first three sessions to see how she responded to the work-out.  She was trained exactly as all others.  We insist people eat at least a banana if not a whole meal before they train. This is a hard ask for some, who insist they don’t eat early in the morning (people who come in on their way to work) or they don’t ever eat right before exercise (at any time of the day). The rule is non-negotiable – no food = no training. Using high energy lineal machines causes blood sugar to drop. The first four poses have such high muscle response and you have no control over how hard you are training – the timer counts down 60 seconds while you maintain position on the vibrating platform; it’s very different to the way you can speed up and slow down when walking or running.

My client is a mother of two which is amazing in itself. She told me of the extra care she had when pregnant because of diabetes. She also works full time in a local business.

Coming in two or three times a week for the past month she’s seeing results – feeling better in mood and overall stronger; subjective for now; we’ll see her full results using  the Body Composition Analyser soon.

Happy WomanThe best thing and the reason for this article is: She’s had no problems at all with her blood sugar during or after training, no after effect problems the next day, and made no major changes to her medication. By eating a small amount of food before training her blood results have been stable afterwards.

She is surprised and I am very happy for her

She told me that when she’s done pump (a mix of light weights and movement, usually using a step), other exercises, and even yoga, she has had “bad” reactions with her blood sugar. She said it becomes irregular and remains that way for a few days even though she treats it. She goes through blood sugar lows and highs and feels unwell so has had to stop exercising. She did not tell me this when she started at Vibra-Train but she was very aware of the need for monitoring how she was doing.

It’s really, very good news that vibration training on high energy lineal machines at Vibra-Train, Auckland City, has showed itself to be a way of exercising that this client with type-1 diabetes can do.

Important:

This is one customer’s experience. It should not be expected that everyone with type-1 diabetes will have similar “no change” with their blood sugar testing. This article is based on my opinion and experience and on one client’s experience.

It is not intended to replace the advice given by your medical advisors. It is advisable to consult a doctor or medical advisor before you begin any new form of exercise and to have regular checkups.

 

 


 

Clinically Obese and Too Lazy to Exercise

June 26th, 2012

Definition of Clinically Obese: Over a third of your body weight is pure fat

It’s Winter here in New Zealand and in the last two months some customers have been skipping their training sessions. I’ve heard all the excuses – it was too wet, too cold, my car wouldn’t start, my dog was sick, I was too tired, I was too drunk (what, all week?), I had friends staying and we went to the rugby last weekend (and that somehow stopped you coming in until Friday? Why?)

The true reason, for most people, was, simply, a reaction to the change of season – most are back regularly training now.  A few really do have virus or other illnesses and are unable to train.

Last Sunday was wet and windy. I was at work so it didn’t bother me. In fact it was good for business as it was the stimulus many people needed to come back, a lazy Sunday afternoon and for many boredom was setting in. The studio was so busy it seemed the “missing” people had run out of excuses.

Fat Cat

Along with returning customers and those very regular ones who never stop coming (3 times a week) there were some “newbies”.  Two, I instructed, stand out, both were – fat, thirty, and bone lazy!

A very regular customer was going for a walk with her friend when a downpour caught them out quite close to our Vibra-Train studio. “Not a problem”, the regular customer told her friend, we’ll do a different type of exercise today.  The friend was hesitant but agreed. She was about 35 years old, a  large woman, obese, even bordering on morbidly obese, I’d say, but  she was able to take walks so she wasn’t yet seriously impeded by her size.

Getting her into a squat position on the vibration machine, with supporting handlebars to help her (assisted squat, first position) was a real mission. “It’s too hard!”, she said before the machine even started up.  “I can’t!”, she said after just 10 seconds with the machine turned on; “I thought it would be easier”.   She continued to protest, all the while I’m trying to keep her in position and talking to calm her. We got through the 60 seconds of position 1 and then she said she wouldn’t continue.

I’m firm but kind to people who get a real fright at how hard real vibration training is (it’s seriously like nothing you’ve ever tried before in your adult life) so I talked with her and encouraged her and told her how important it is for her to do this type of training to strengthen up. I explained that it would also help her relax and sleep better; and very importantly, that it would increase her metabolism so that she would burn more calories and lose some fat. She’d previously said how much she wanted this.

Heck, who could wish for more? – all this for doing a short, only 15 minutes, but very hard; very safe exercise program on a high force Vibration Machine.

I’m not going to pretend it’s easy – it’s not!

But I can hardly believe my ears when some people say, it’s too hard, too hard to even “give it a go”, just once!  This lady just would not try; she would not help herself – she wasn’t afraid; she was just totally lazy. She would not continue the program and even refused my offer of sitting in a chair with her feet on the machine to allow her to get used to the sensation. She said, she just didn’t like any exercise or making any effort at all.  Her friend was getting her to take short walks (I wonder how much bribery or coercision was involved in that – the local cafe with muffins and coffee maybe).

She has a choice and that choice is simple – exercise or die.

Later in the afternoon another customer also brought in a friend who was enthusiastic and bouncing; just couldn’t get started fast enough. We went through the Health Questions and she “ticked all the good boxes”, saying that she had no major reason not to get started right away. She was a large person so Vibration Training was an ideal exercise format for her.

I explained the program and helped her get into the first pose, the Basic Squat and set the timer – 60 seconds. She lasted about 10 seconds, stood up very quickly and complained loudly. I quickly turned the machine off.  Then she complained some more. She thought it would be easy; she didn’t like the feeling; it was hard, just like other exercise and she didn’t like exercise – at all!  I had a feeling of deja vu.  This lady, despite seeing how much strength and how much fat loss her friend had achieved from regular sessions and, despite all her friend has told her before coming in, she thought it would be as easy as a tickle, just a little buzzing feeling, she told me.

After she’d settled down we tried again but again, she stood up from the squat position after 10 seconds. She didn’t like the feeling of her leg muscles having to work hard and didn’t want to continue. It was obvious to me that if she wouldn’t hold more than 10 seconds of a 60 second pose that 80 year olds can do (with determination), it was unlikely that Vibration Training was going to be a suitable exercise choice for her, but, like the previous person, I offered her to sit on a chair with her feet on the edge of the machine to allow her to get used to the vibration feeling.  This is what we do for people confined to wheelchairs and those with serious disabilities – it helps with blood circulation, it’s not exercise and it doesn’t hurt at all. Well, for this person, it was all too much and again after less than half a minute she had changed her mind and was not even happy with that.  I then told her of the 80 year olds that use the machines, most doing the full safety program but she was not open to encouragement; she was, in fact,  Too Lazy To Exercise.  She continued talking, telling me how she couldn’t walk far due to sore knees, struggled climbing the six steps up to her home and that her friend had told her that Vibra-Train would give her the strength and healing she needed but No, she wasn’t going to do anything that was “hard’.

Some people can’t be helped!

So, what if a customer does genuinely find Vibration Training very hard; if they have a disability, weakness from poor health, or are just so detrained from doing “nothing at all” for years; or they are really, very large and despite their best efforts, most forms of exercise are going be medically unwise?  What can we do to help? Can they use a Vibration  Machine at all?

In almost every case, the answer is YES.

Sitting in front of the vibration machine, in a chair or wheelchair, with feet on the platform helps with blood circulation and stimulates the lymphatic system – in less nice terms, it can make big people pee a lot for the rest of the day – this in itself can be a life-saver. Amongst other benefits, It also helps prevent muscles tightening up and it loosens up those already stiff and painful. And for people who could use the regular program but are afraid, it helps them get used to the vibration sensation. Sitting with feet on the machine is Vibration Therapy.

Older Man on Vibration MachineMoving on from this to a true Training position, one that puts muscles under pressure and gives strength as a result there’s the “Ski the Slopes” Assisted Squat Position.  This position works the whole body and is repeated as many times as the person can manage,working right up to 9 times for some people; others do 2 or 3.

These two, sitting with feet on the machine and two or three assisted squats, form the full beginners program for many people with disabilities. Later, some move onto the Standard Program, others stay with these two.

Small Therapy PadFor home use for people who are very immobile there are small therapy pads available, suitable for elderly people with poor mobility, people with disabilites that fully stop them using other machines, or after surgery to help with circulation. These deliver a controlled vibration therapy session. They can be used to stand on, feet on when sitting, hands on and many other ways.

Remember: Small Vibration Therapy Pads or Vibration Massager machines  are not the same as real training for people who are simply Too Lazy to Exercise.

 

Vibration Training builds Muscle Strength in Arms and Chest

March 25th, 2012

Quote from a customer – “after all the years I forced myself to use free weights and saw no change in my body; who would have thought it would be this easy to gain muscle strength and look better”

Okay – the quote as it stands is what he said – but it’s a bit misleading.  It was my husband, Greg, and readers of this forum will know that’s he’s been using Vibra-Train (brand) machines for about 5 years.  He is also a long distance runner.  There’s an article about him here http://www.vibration-training-advice.com/vibration-training-for-long-distance-runners-the-proof-is-in-the-results

So, what’s changed that caused him to say what he did?

The facts: Firstly Greg had an accident a year ago and he can’t run, at all!  His knees are still a problem.
And some truths – he didn’t do free weights regularly. He weight trained in bursts, a month or two, then nothing for three months until he’d think his core strength wasn’t as good as it could be then he’d use weights and Swiss ball again for another month.  Add in that his weight training form was never good as he has a severe scoliosis (running is usually not recommended with his back problems but he had been checked and his running style seen by a sports doctor).

Greg replaced his weight training with Vibra-Train sessions, in the same manner he did weights – he never came in regularly.  He blamed shift work and busy life but really he just preferred to run – Runners Run, they don’t like other training.  He got really good results though, real strength and endurance that he was able to use in running but he had a runners body, slim, gaunt, with low muscle quality.

Now that he can’t run Greg’s been more regular with Vibra-Train sessions. He came very regularly (3 times a week) for 3 or 4 months and to his (and my) amazement you could see visible change in muscle shape in his arms and chest.  He’s never had any noticeable muscle tone, very slim arms, so it was very obvious.  Then he did a time of long work shifts and didn’t come in to the studio very often.  He noticed a lack in energy levels and his muscle tone and the rounded look almost disappeared, it only took a month to revert to almost his pre-trained shape.

He’s been a regular again at the Vibra-Train studio for the past two months. He’s had lots of instructor guidance as his form was very bad. He thought he was holding the positions well but he wasn’t.  That’s why Vibra-Train is always supervised training.  We make sure customers do it right – there’s no making up your own positions or being nearly right – it’s perfect position every time!
http://www.vibration-training-advice.com/lineal-and-pivotal-safety-programs

Last Friday, Greg made the comment I’ve quoted above.  His body is responding so well to Vibra-Training and without the endurance training he used to do that depleted muscle, he can now, already, see visual results.  His arms and chest are developing form. To balance his training and gain cardio benefits he is able to do some walking.

Greg’s results are not necessarily typical although they happen quite a lot. What I’m seeing in the studio is that a person’s body responds in the way it needs to.  Everyone gets results, some get what they hope for faster than others. Other exercise that’s done can change the results and diet can help or hinder.

Vibration Training – Obesity and Morbid Obesity – THE RESULTS

August 7th, 2011

Back in May 2009, I read a press release reporting amazing results of a scientific study completed by the European Association for the Study of Obesity. This controlled study was performed at the Artesis University College and the University of Antwerp in Belgium.

They stated: vibration exercise machines may help you lose weight and trim the particularly harmful belly fat from the organs. Participants of the study who were part of the vibration training group lost 11% of their body weight and retained their loss at 10.5% after 12 months. They lost an amazing 47 square centimeters of visceral fat maintaining that loss at the final follow up”.

I was very excited because the study results were verification of what we were seeing on a daily basis at Vibra-Train. We already confidently told new clients they would start to see a decrease in their waist and belly size after just three weeks of training (9-10 sessions). We warned them that initially their weight might increase due to increases in muscle mass but that they’d see small discernable change in their shape; and then it would just get better and better. And they told us we were right – it really worked!

Then along came the detractors – they reminded me that the press release was an early report and the study had not yet been peer reviewed. They said I should wait for all the information before I jumped up and down with glee. They were sure it wouldn’t all add up, when you consider that gyms have been running “weight-loss challenges” for what seems like forever. They told me the gym based group must have performed better than vibration training group; their trainers were the ones with all the experience of working with obese clients and, besides, these naysayers, thought vibration training was a fad, just like a fashion that’s popular for a short period of time and then fades away.

There were some outspoken, highly respected fitness trainers, who had never tried a vibration machine session and refused to, when it was offered, yet they held very strong views on why it couldn’t work – they couldn’t understand it, they didn’t want to even try it, yet they argued about it. They told me the study would be flawed, because it didn’t validate their training methods (gym and outdoor exercise) above using a ‘wobble machine’ (to even call a vibration platform a wobble machine showed how little they really understood).

Then a year later, April 2010, the fully reviewed study was released

It was published in ‘Obesity Facts – The European Journal of Obesity Vol 3’.

No one could argue against the full study – the results were in; visceral (belly) fat reduced the most in the Vibration Training plus Diet group compared with the Fitness plus Diet group.

For the study they used PowerPlate brand, medium energy lineal vibration machines. These machines are lower force than the Vibra-Train brand I work with and this made the results even more exciting.

Here was the proof of the claims we were making and the results we were seeing every week; the academic world vindicated us. Vibration Training on high energy lineal or, as in the study, on medium energy lineal, Vibration Machines was proven to be very effective in achieving fat loss.

Another year ahead, now July 2011

Currently I am training three very obese clients. The first is a guy who has muscular dystrophy. He uses the Vibra-Train machine that has side, vibrating handlebars. He was totally unused to regular exercise although he told me he has been a referee for cricket games in the past and his aim was to lose enough weight to do this job again. That’s his motivation; it’s what is driving him to come into the studio regularly, three times a week.

In just two months he has progressed from managing just one special, 60-second, side handlebar assisted squat position to now completing nine of these special, “ski the slopes” assisted squats. On Monday he moves onto the regular program.

Vibra-Train Vibra MachineTo help understand how hard repeating the “ski the slopes” squat position is; I can only do seven of these back-to-back before my quads and my arm muscles feel such a burn that I have to stop for a long rest before completing the final two of the set.  We use this progression, going from just one minute of this simple, aptly named “Ski the Slopes” position moving up to nine of the same, and then the person moves onto the full IVTRB Safety Program, using the side, vibrating handlebars to assist in holding all squat positions.

The facts and figures of my client’s progress: Over the eight week period he’s been doing the therapy program of assisted squats he has progressed from one squat position to nine of the same; he’s gained 2kg of muscle (this is generally thought to be impossible for people with muscular dystrophy); he has lost 2kg of fat; and has 2% less body fat overall (measurements taken by Body Composition Analyser (BCA Machine) at first session and after 8 weeks of therapy). He can now move on from therapy, onto the full fitness training program.

The second client I am working with is a morbidly obese woman. She started on a therapy program about six weeks ago. Her program started at the most basic – she sat in a chair with her feet on the edge of the machine, with a mat on the machine to prevent her feet slipping. The angle of her knees/legs was the same as the basic squat position, around 110 degrees. Three times a week she did a total of 9 minutes therapy, just simply sitting with her feet on the machine. This provides sufficient stimulation to the legs and buttocks to move fluid accumulation and improve blood circulation. This is all about saving the client’s life! After a month this lady told me how much difference this had made. She said she was able to walk easier, with less of a stoop; she felt very much “better” and so had become more active. She was better able to participate in her family life and as she had a large extended family this was really important. In a very real sense she has been given her life back.

After just one week away due to a family bereavement this client came back for her regular session and told me she was again starting to experience difficulty walking – just one weekthat’s all it took for her to lose some of the gains she’d made. She does travel often to visit family so she is hoping not to have too many breaks from her therapy sessions.

Last week she progressed to using the machine for one 60-second side handlebar assisted squat after her seated session. That’s the next step; she’s moving on!

My third client is a guy who is very morbidly obese. He is, by far, the biggest of the three and his sessions are absolutely about getting his legs moving again. He has fluid pooled in his legs and probably in other parts of his body also. If it pools around his heart he will die unless there is some solid medical intervention and as things are now he is already in a serious way for other medical problems, suddenly, at any time. He’s told us several of his relatives have died from obesity related conditions. So, he’s very motivated.

It’s nonsensical telling someone as big as this man to go for a walk or a run – they can’t, yet that’s the advice the fitness industry often gives. By contrast, Vibration Therapy and Training (at specialised studios such as Vibra-Train) offers a safe, effective way to mobilise these people, in some cases to truly save their lives. It’s up to them, really – the method is there and it’s been proven effective both subjectively and in the controlled study (noted above). What they have to do is simply turn up, three times a week, and do the sessions. Then later, when able, move onto the harder, regular training program and keep doing it.

Here in Auckland, New Zealand there are studios offering free or sponsored sessions for morbidly obese people, there really is no excuse!

It’s not too hard – it starts off too easy; later it does become very hard but that’s the price we all have to accept for fitness and health.

This very obese client has also progressed from sitting in a chair in front of the machine for 3x 3 minutes (9 minutes total) to the side vibrating handlebar assisted “ski the slopes” squat position. Last time he was in I saw him do three of these. In total that was around 7,500 rapid movements. This amount of pressure into his leg, trunk and arm muscles will bring a rapid improvement to his overall condition.

In fact this degree of improvement has been so appreciated by the people in one situation where Vibra-Train has a machine available for use by obese and immobile people that the nurse supervising their sessions has been forced to lock the door to the room the vibration machine is in. Sessions are held every second day (three times a week) with a day for rest and recovery inbetween but these people not realising how important that recovery day is, were trying to use the machine every day – they were so amazed at the results and totally happy to put in the effort to get more.

Meeting a Low Speed Pivotal Vibration Machine Salesman who wanted to be educated

June 19th, 2011

I started writing this article on a flight; returning from an extended weekend in Sydney, Australia visiting my son.  We went to several large shopping malls and indulged in lots of shopping as it was Sales time.

Taking a train to Parramatta, an hour trip out of Central Sydney I’d barely begun my degradation into sales mode when I saw a stand in the walkway with a guy selling exercise equipment.  My son, Brad, pointed out a vibration machine so I walked over to see what type it was.  The salesman asked me if I was interested and had I used one before.  He was a really nice guy so I wasn’t going to let him do a sales talk, I told him right away that I worked as an instructor with high energy lineal machines.  He actually seemed relieved and asked me to tell him about them as he’d only recently learnt that there were others than the type he was selling.

We talked for about an hour, a time really well spent as this salesman who could have insisted his machine did everything that anyone could want or need, instead wanted to be educated.  He even asked about the machine he was selling which was a home machine, quite expensive (but aren’t they all). It was a low speed pivotal (side to side motion) and definitely not the worst I’ve trialled.  The sales guy said he was using the machine at home and wanted to know how to use it effectively to get the best results possible. He could see the possibilities of Vibration Training for fitness and weight-loss but no one had even told him how to use the machines he was supposed to be selling.

The salesman was a bit overweight so I first pointed out that the machine was barely coping and he’d do better on a higher quality machine.  We then went on to talk about poses that can be used. (there was a poster on the wall with about 30 positions many of which were a bit like yoga and totally impossible and impractical for either me or the guy to attempt).  I went through the IVTRB Safety program with him, using the pivotal version and we discussed the speeds/frequencies to set the machine for each pose.  I was able to actively demonstrate most of them.

We then used my son’s large screen cellphone to watch the YouTube video of Lloyd Shaw’s work-out – again it’s the IVTRB Safety Program but with a few extra poses, using the Vibra-Train lineal machine with side vibrating handlebars. David, the sales guy, was getting excited and then watching the Full Body Triceps Dip position using side handlebars he realised there was no way to translate this to anything that could be done on his machine.  He now wants a Vibra-Train brand Lineal machine.  We even had a talk about how Vibra-Train now lease machines for commercial use.  I really felt a little sorry for him – he saw what was possible and now he wants it and I’m sure he went home that night to talk to his wife about a trip to Auckland to try out the whole program.

I continued with my shopping but I’d lost interest; instead I was “buzzing”, excited that I’d been able to help someone learn a little more about vibration machines and how to use them. And very happy to have met a salesman who, instead of pretending he already “knew it all” wanted to extend his knowledge.