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How to Lose Muscle and Gain Fat

February 25th, 2010

I work-out regularly, three times a week, on the lineal vibration machines at Vibra-Train where I work.  That is except for the past three weeks as I’ve had an ongoing infection that required me to take antibiotics, which in turn upset my stomach.  I’m all okay now but during the time I had active infection I didn’t use the vibration machines, except for an occaisional squat position.  It was very hard watching and instructing customers while personally obeying the rules which say, “Do not use the machines if you have active infection”  There’s good reason for the rules and in the case of active infection the machine might cause increased blood pressure or temperature, or irritate the infected area.

The interesting thing is what happened to my body during the three weeks I stopped vibration training.

Yesterday I was using the B.C.A. (Body Composition Analyser) machine to get current body measurements for a customer and I decided to use the machine myself.  I saw right away that I’d lost just over 1kg in weight which in most people is not worth noting but as my weight had remained stable from early December through Christmas and to my previous B.C.A. test three weeks ago I was pleased.

Looking over the full printed results of my test I lost my joy completely.  Sure, I had lost over 1kg in weight but I had lost a full 2kg in muscle.  And I had gained 1kg in fat.

Without the B.C.A. machine my change in weight, even as little as 1kg when I struggle with weightloss, would seem to be a victory BUT knowing that three weeks of almost no vibration training had caused 2kg of muscle loss is upsetting.  The corresponding fat gain during a time I wasn’t eating much due to sickness even more upsetting.

The value of the B.C.A. machine showed more when looking at other results: My B.M.I had dropped slightly (looks good but is it?) It’s an outdated measurement that also didn’t show the correct picture as my Resting Metabolic Rate (B.M.R.) had dropped also.  That means that although I am now slightly less overweight I am not burning as many calories each day.

It’s not a good result at all!  A small Weight Loss that is actually a Time Bomb for Weight Gain of the worst sort – FAT.

Worse still, as I am mid-aged female, I would continue to lose muscle mass and bone density if I don’t go back to a resistance exercise program, be that Vibration Training or a weights program soon.  Today I am back into the Vibra-Train Safety Program and I’ll increase my protein intake so that I’ll soon gain back what I’ve lost.

I encourage all women to work-out using a high quality lineal (upright) Vibration Machine if available or at least buy some free-weights and a book similar to this “Strong Women Stay Young”.  Next time I am unable to use a vibration machine I’ll be looking in the back of the cupboard for my box of free-weights.

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Posted in Other Articles, Vibra-Train, Women, health

Disabilities and Vibration Machines in the Studio

February 18th, 2010

Some of the customers at the Vibra-Train studio where I work have disabilities.  No, I don’t just mean they don’t listen when I instruct them or forget the poses from one session to the next I mean they have real physical and/or mental disabilities and they come in two or three times a week (same as other customers) to workout on the vibration machines or to do a vibration therapy session.

One of these customers has been very regular lately, coming three times each week no matter if he’s feeling well or having a “bad” day where he can barely get out of bed.  On Wednesday he came into the studio very slowly, stooped over and saying he hadn’t come the previous day as he’d been too unwell but he didn’t want to miss his session so he’d come in today despite quite bad muscle aches from his condition.

While I can feel some empathy I didn’t dwell on his illness instead telling him firmly, “Okay, now get onto the machine and let’s do your work-out”.

Later he thanked me and said that’s the reason he’d come in despite feeling very achy.  He knew he’d get no special treatment or allowances from me but would be expected to do the Safety Program to the best of his ability.  In his case he is only able to do a Basic Squat position supported by holding onto the side handlebars of the Level 2 Vibra machine.  Because of his condition he can’t always manage the 60 seconds of the squat so we do as long as he can hold the position perfectly with three repeats.  This means he drives his car or gets someone else to drive him 20km across town for just three times 30-60 second squats.

What does this tell you?  Obviously Vibration Therapy is working for him.

And yesterday he thanked me for pushing him so hard, for expecting him to put in his best effort and for not dwelling on what he can’t do but on what he can.  He’s come to understand that he will feel discomfort during the squats on the machines but that this is no different to what every customer feels.  In many ways he’s simply a regular customer. And the bonus of expecting his best effort yesterday, he asked for and was able to do a fourth squat position instead of the three he normally does.  He left feeling fatigued but mentally enlivened, knowing he’d have to rest for a few hours but would feel more flexible and alert the next day.  This is the benefit for him, not a cure but a way to strengthen weakened muscles and a path to improved overall fitness physically and mentally.

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Posted in Benefits, Instructor, Uncategorized, health

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Sydney, Rain, Sunshine, Busy Studio, Results

February 15th, 2010

My life has been very busy.  I took a few days off work to accompany my son, Brad, to Sydney, Australia where he’ll attend University of New South Wales this year (for 3 years actually) studying and working on a research project of Artificial Intelligence and Robots.  His first week included seeing miniture fully programmable robots playing football.

Sydney has had two weeks of very heavy rain (in the middle of summer) which has caused flash flooding and made Brad’s initial days in a new city a lttle less fun than he’d expected.  The redeeming factor, if there has been one, is that the city has an excellent rail transport network, which along with the buses and harbour ferries make getting around very fast, inexpensive, and easy.

Auckland, by contrast, has had balmy summer days basked by sunshine with just a little rain, very humid at times.  I’m happy that I work in an airconditioned, 17 degrees C, studio.  Customers comment on how pleasant it is to come in the door into the cool temperature and to be able to do their workout comfortably.

The Vibra-Train studio is busy most mornings with the first customers arriving around 6.20am (our weekday hours are 6.30am – 10pm) and if I’m rushing to work arriving at 6.25am it’s possible to miss my first few clients so I have to ensure I’m “up with the birds” at around 5.20am.  We have an open studio where customers can walk in without appointment as we have 9 machines of varying force and instructors to fully supervise all.  This system works very well and prevents the back-up of waiting customers as can happen when sessions are booked and someone arrives a little late.  We can also run classes, if wanted, where customers arrive at a set time.

Vibra-Train Vibra MachineAlready this year we are seeing great results.  This morning’s clients included a young triathlete who at first could not hold position on the level 2 machines and was particularly poor at the upper body poses ( tricep dip and push-up) but has grown in strength and holds perfect position for the whole 60-120 seconds and is now able to hold his body weight in a 60 second pull-up using the vibrating handlebars of the Vibra -Train machine.

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Posted in Experiences, Off Topic, Studio, Vibra-Train

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New Year – Back to Vibration Training Part 2

January 19th, 2010

Who are our Customers?

Happy People JumpingOver the Christmas weeks the Vibra-Train studio where I work remained open each day with  short hours in the morning and afternoon so customers were able to continue their training  sessions.  Many took advantage of this and have continued through into the New Year.  Others went on holiday or had time off their training to be with family.  This group included many mothers as Christmas/New Year coincides with 5-6 weeks of junior school holidays in New Zealand.  Some of these moms have returned to the studio now; some bringing their children along and I’ve found them all to be very well behaved; the children that is, the moms don’t always do as they are told!

Most of our customers who work in local businesses and come to train in their lunchhour have returned along with those who train before or after work and students who come on  their way to university.  I’ve heard many grumbles that “it’s hard” but the grumbles are usually accompanied with laughter as customers know the first few sessions back show some de-training after only two or three weeks off.

New customers this year already include just about every age group and sector of society.  I’ve noticed an increase in athletes and sports people who have chosen Vibration Training as one of their training methods.  Some new customers are not new to Vibration Training but have moved house and now live in our area.  Most are familiar with our safety program as they’ve been regular at other Vibra-Train studios or studios that follow the Vibra-Train program.

Just a few customers from other vibration studios have needed extra instruction to learn the Vibra-Train Safety Program.  These customers find their body and minds at first rejecting the new ways but they always have opportunity to ask questions, to learn why we do the positions as we do and it takes only two visits before they start seeing the benefits.  One older couple who are very fit and were experienced with vibration training are now so happy, almost ecstatic with the benefits they’re getting from a slight change to the program they’d beeen using.

All customers are being thoroughly watched over this month.  Even though training is always supervised long-term, regular customers can get slightly out of position as they strive to workout harder while their body responds by trying to cheat and make it easier to hold the positions.  Little tweaks to get back into perfect position mean better results.

It’s been a fun start to what’s going to be an amazing year.

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Posted in Benefits, Studio, Vibra-Train, Vibration Training

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New Year – Back to Vibration Training Part 1

January 14th, 2010

The New Year is two weeks old and it’s exercise time.  For most people the holiday season is over.  In Auckland we are basking in summer sunshine while other New Zealand cities have unseasonable rain storms.

Basic Squat on Bullet Vibra-Train MachineVibra-Train Auckland City is back to full hours, 6.30am – 10pm weekdays and 9am-6pm weekends.  There’s no excuse not to come in and train and slowly customers are coming back.  Some have, of course, continued on through the Christmas season never missing their three times weekly vibration training sessions.  Others have taken holidays from work and from training.

In Vibration Training, like all exercise, taking a break gives the body a rest but some deconditioning occurs so it’s normal to find the  first few sessions challenging and holding perfect position a little difficult.  Knowing this is normal makes it easier to accept and is a stimulus to “Just do it!”

Newcomers to the studio this week have been some who previously trained at another Vibra-Train studio, some who I recognized from the gym I used to work at, some who are new to any form of exercise, and others brought in by current customers.   It’s a fun week instructing these new people and I’m hoping there’ll be many more in the next few weeks.

As it’s a new year it’s also a time that I carefully watch over all regular customers making sure they are following the safety program correctly, never varying from the position instructions.  Customers are always watched over or fully instructed by our Trainers but those who are regular and know the program well can workout  in a seperate room on higher level machines if they prove they are able and need only minimal supervison.

Who are our customers? – See part 2

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Posted in Vibra-Train, Vibration Training

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Happy New Year – 2010 Vibration Training

January 6th, 2010

It’s a NewYear – 2010 – for me the days surrounding its arrival were a noisy fracas of upsets and stress and not the partying, happy time we all plan it to be but the New Year has come.  What will it hold for the Vibration Training Industry and what’s ahead for me?

As I look back, my personal joys of 2009 were many; working for Vibra-Train gave wings to my dreams and then brought me down to earth with a thud, the responsibility of being an effective Vibration Training Instructor is both exciting and seriously demanding.  It’s my job to ensure that customers get the benefits they are paying for.  I also had several articles published online on magazine websites.

My son and daughter both graduated from their respective universities;  my son completing a post-graduate year with high distinction in Computer Science and my daughter graduating with a Bachelor of Communication Studies degree.   My son will soon be moving to Sydney, Australia to begin his PhD research and other studies  involving robots and artificial intelligence.

2010 will be, I believe,  a year of consolidation for the Vibration Training, Vibration Therapy, and Vibration Machine companies.  Those who are solid and ethical will join forces to present a united group.  This will allow for better use of resources (informational, people, and maybe even machines) and even better than before, articles online and in print to inform and teach the public as well as keeping the current and new training instructors and proprietors well taught in safety program use and methodology.

Many new people will get to benefit from Vibration Training.

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An Introduction to Vibration Training

December 21st, 2009

Part 1 in a series that can be viewed on YouTube.  Lloyd Shaw (Mr Vibra-Train) talks about what Vibration Training really is.  Covering the history of Vibration Training, the types of machines available and how to use one safely.

Learn how Vibration Training works and what it can do for you.

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Is your Workout still Working?

November 6th, 2009

Vibration Training, on high quality, high force machines, is quite different from other exercise in that it never gets easier.  Quite the opposite, as I tell new customers, the more you relax and maintain the perfect position for each of the poses the more the effect that the vibrations have.

bullet basic squatIt doesn’t get easier but it does become “comfortable”.  Customers who come in to Vibra-Train’s Auckland City Studio regularly, two or three times a week, sometimes find that they can work through the program fairly easily and they are  getting great benefits but mentally they crave for a change or a challenge.  Other customers continue week after week and get ongoing results; with moans and groans about how hard the program is.  These aren’t looking for a change or challenge but they get it anyway.

Customers of other brands of machines and those with home machines often find that they plateau; they barely maintain their fitness gains and no longer make any real progress.  This is a problem and not always as easily solved.

So, is your vibration workout still working as well as you want?  How can you take it to the next level?

For Vibra-Train customers, we encourage them to “mix it up a bit”.  That is, we direct them to do the program on a different machine to the one they “always” use.   As we have distinctly different models of machine within the same levels we can tell a customer to use a different model of machine.  They will be working at the same vibration force level but their body is “shocked” by having to respond to a machine with a slightly different “feel”.  This simple change can bring about increases in fitness and muscle strength.

If a customer is proficient in keeping perfect position throughout the program including the two minute Super-Squat and wants to advance we can move them up to the Force Level 3 Machine or above that to the Sports Level 5 platform.

Another option for customers wanting to extend their training (and again they must be able to hold perfect position) is to extend the time for some positions from 60 seconds to 120 seconds/2 minutes.  There is no inbetween; it’s straight up to double time!  This can be done firstly in position 1, the Basic Squat and later in other positions.

http://www.dreamstime.com

This increase in time can also be a way that users of other brands of machine and home users might be able to push through a plateau and get further benefits but it is also dependant on the force and quality of the machine being used.

More is Not the answer to all things in Vibration Training and we know that more often “Less is More” – - that is, customers get better fitness and muscle build using a short (10-15 minutes), intense (60 second positions) program on a high force lineal platform (Vibra-Train is the best), three times a week rather than a longer time (30min), short period of 30 second poses, or dynamic movement positions on other machines.

I’ve had new customers come into the studio where I work and tell me of the programs they’ve done at other vibration studios where the machines are lower force than the ones we have.  Some are, at first, incredulous that they will get a really good workout when they see our short, intense program but, as I always promise them, they leave quite exhausted and return a few days later very happy at their change of provider.

I do wonder, if the results they were getting elsewhere were so good, why did they even try us?

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Good Business means letting customers do what they want – NOT!

October 15th, 2009

It’s been an interesting morning here at the Vibra-Train studio where I work.   I started the day excited in anticipation of the many early morning customers I expected but alas, it’s raining and the “before work”, 7am rush didn’t quite happen.  Instead customers have come in steadily throughout the morning and the studio has been full and happily busy.

Regular customers become “addicted” to the sessions; the rain doesn’t stop them. One of the best points about our fast, effective, 10-15 minute workout; it can be easily fitted into a busy routine.  Newer people sometimes take extra days off but then come back saying they missed their workout and felt sluggish through the day and, of course, rain sees more cars on the road, slows the traffic and people find themselves short on time before work.

This morning has been a little difficult for me as an instructor.  I’ve been very strict on one customer ensuring he gets into and remains in perfect position on the machines.  A discussion with another customer to clarify aspects of her special-needs program left her annoyed and feeling that I was being unhelpful.  She will talk with my boss and I have his full backing.

Good pre-workout food

Good pre-workout food

A customer came in at 8am for her second session and I asked if she’d had breakfast.  She told me no but she’d had lots of water and taken tablets to enhance fat metabolism.  There’s a strict rule here -” no food = no workout” – and there’s good reason for this.  The short, sharp, 60-second positions on the machine uses up blood sugars very quickly with no time for the liver to convert stored glycogen into glucose and send it into the blood.  I explained to her again the reasons she must eat before her workout then with rain pouring down and knowing she’d made the effort to come in I let her do just the first few positions and the anti-cellulite massage but not the whole program.  We have a cafe a few shops away but this customer needed to get to work whereas some people are very happy at my suggestion they go off for a coffee and muffin and then return for their workout session.

Add in regular instruction of customers and supervising those who know the program well; many phone calls with questions from people who want to come in for their first, free, trial visit, explaining to them that they MUST eat before their session; ensuring customers of neighbouring businesses don’t use our carparks (on a wet day customers need them rather than having to walk up from roadway parking spaces) and all the regular tasks that make up my job.

This is the sort of work day I enjoy; not the small difficulties although I have learnt to be very strict as customers are paying for a quality program and it’s my place to ensure they get it, but the happy busy-ness of a full studio and seeing customers getting amazing results.

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What about people with disabilities?

October 13th, 2009

What about the elderly? Do I really have to do a push-up?

Can obese person use a vibration machine? It’s hard exercise, right?

What about health problems like M.S, Diabetes, Asthma, and High Blood Pressure?

The phone rings at the Vibra-Train studio and these are among the questions asked.   It seems amazing that people with the conditions I’ve listed can do hard; strength building exercise on a Vibration Platform so how is it possible?

Firstly, people with disabilities: It depends on what brand or type of machine they have access to and they must be diligent to make sure the vibration training/vibration therapy they get is going to be safe and effective.   Lloyd Shaw, the owner and designer of Vibra-Train is always happy to be emailed or called for advice.  I am also happy to take emails and if I don’t know the answer to your question, I will find out and always get back to you.  I’ve trained people with varying disabilities, including missing limbs, and those with medical conditions and it’s exciting to see the good results we get.

Older people come into the Vibra-Train studio where I work and they use the machine that has side handlebars so that they are well supported in the squat positions.  This machine is a little lower to the ground than the other machines so it’s also easier to step onto and again to step off.  It’s important to move slowly and carefully around the machines including when kneeling and getting up again.

And the push-up? Yes older people can do the push-up position.  It’s not as scary as it sounds as there’s no up and down movements but simply holding a push-up position while the machine does the work.  If customers, of any age, are uncomfortable kneeling we have an alternative standing push-up position, again, using the platform that has side handlebars.

Pivotal Vibration Machines…
Many of these can be bought for home use; can be a useful aid for older people but it’s essential to check out machine reviews first though to ensure you are buying a suitable, premium quality product.  This type of vibration, which has a see-saw movement, helps with mobility and reduces lower back pain by gently (beware: only if it’s a high quality machine) relaxing the pelvic region including the hips and lower back.

Obese people can most definitely use a vibration machine.  The Vibra-Train brand was designed for you! This brand of machine has bio-mechanical markers (exact and obvious places to put feet, hands, knees etc) and while these markers are for everyone, they make it so much easier for bigger people to get into perfect position and to hold that position for the 60 seconds required.  Other machine brands can also be used, of course.  I recommend asking questions about the machine and to ensure you get an instructor who is competent to help you.

Contra-indications…
There are very few contra-indications to vibration training; the primary ones being pregnancy, having an active cancer condition, and having a heart pace-maker.  Other health concerns including diabetes and high blood pressure are not contra-indications but it’s important to be honest on your first visit, filling out the Introduction and Health questionnaire accurately so that the Instructor is aware of your medical condition and can give any special instructions needed.   Injuries are rarely a problem and when noted on the questionnaire allow the Instructor to pay special attention to that area ensuring you get excellent training that also aids in recovery of the injury.

A FINAL CAUTIONARY NOTE:  With any exercise facility be it a gym, fitness club, or vibration training studio you must be sure that the equipment provided, the program of exercise positions, and the instruction given is excellent in quality and designed for the purpose of giving you, the customer, an ongoing work-out experience that gives great results and does no harm.  The proficiency of the Instructor is essential to ensuring you get a great first experience and ongoing supervised training.  Ask lots of questions.

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Posted in Benefits, Experiences, Instructor, health

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