I also enjoy travel – usually this is just a quick weekend away; an “escape” from home and work and all the stresses of daily life.  A two or three day weekend out of town is excellent for relaxation, for trying new activities, going to a show, or sightseeing.

Last weekend I was in Sydney where I went to a show, “West Side Story”, and did some shopping.  It wasn’t really a rest travelling from Auckland early Saturday and back Sunday night but it was a very much needed break.

So where do Vibration Machines feature in my short weekends away?

There’s the increased fitness and strength to power me through up to 24 hours from when I get up at 3am until I get to bed in Sydney the following night.  With a two hour time difference and lots to do and see I can be active for a very long time with my only rests being the waiting time at Auckland International Airport and onboard the aircraft for three hours.  Once I arrive it’s all go!

The Vibration Training benefit I appreciate the most when I travel is that of increased circulation. I try to train immediately before I travel, at least the afternoon before.  Then I can sit for long periods of time without discomfort in my legs and my risk of d.v.t. is decreased.  I try to stand up at least once during a 3 1/2 hour flight but having a window seat can prevent this; it’s easier to stay put than clamber over two other people to stand.

If I have travelled over three hours by car or aircraft my first stop apon arrival is the local Vibra-Train or VibroGym Vibration Training Studio.  There I work through the Safety Program which again gets my blood circulation stimulated and my mind alert and ready to go (Shopping !)

Unfortunately The Vibra-Train studio in Sydney is too far out of town to visit on a weekend trip and there’s no alternative.  I hope that one day we’ll see High-Force, Lineal Vibration Machines available for use at Airports with Instructors to guide travellers through the session.  Premium Speed Pivotal machines would also be useful as they can be used to mimic the natural walking gait and relieve the backache that comes with long periods of immobility.

So here’s a business idea that someone might want to run with – a Vibration Training Studio within an airport complex – There’s certainly enough people about to make it commercially viable if the owners do the setup right and provide suitably experienced Instructors to work with customers.

It’s no good criticising a person who is obese, that solves nothing!  How they got that way isn’t the issue. We do need to look at the causes and move to prevention but for those already obese, they need help to lose fat and regain control over their lives.

Last night I watched a New Zealand TV documentary about the need to provide stomach stapling operations.  They have a high sucess rate and are life-saving for manyof the people who have them.  The program profiled some of the people who are unable to get this operation because they live in parts of New Zealand where the district health board does not provide it and no matter how much they plead neighbouring health boards will not agree to help them.  This “sucks!”; to use a local slang term. These people are not able to get the potentially life saving help they need.

Well I have some good news for people who need help to lose fat; all who are overweight, clinically obese (as I was just a few years ago), and those who have become morbidly obese – Vibration Training can help. It’s really effective as a start to exercise and then ongoing to provide strength and fitness.  Depending on the quality and type of machine used results vary and I recommend that people try to get into a specialised studio but not every area has Vibration Training studios.  Home machines though can be great as a start if you buy the right one and there’s lots of help and information available.

A good place to get info is www.vibration-training-advice.com There are many articles for consumers and also more detailed ones for those in the fitness or health industries and anyone who wants to understand more. There’s also a forum where questions can be asked so that info in the articles can be explained if needed.

Of course, my website also has many simple, short articles that provide entry level information.

Vibration Training is safe and effective for overweight and obese people.  It is however essential to get the help of a trainer who works with these machines or to learn about the positions and safety before using the machine at home.  Never be afraid to ask for help and don’t just rely on the page of instructions that may come with the machine you might buy.

For upright vibration/lineal machines the Vibra-Train Safety Program is the standard.  If the program is too difficult or a simpler start is wanted, the user can do an assisted squat, holding onto whatever handlebars the machine has, and simply repeat that position a number of times. It’s all about getting started, increasing blood flow and mobility.

For pivotal/see-saw motion machines there’s no standard program; the user can simply stand on the machine, perform a slight or deeper squat or other positions that they are able to hold.

Read the websites, ask for help and get started. Some Vibration Studios even offer sponsored or subsidised sessions for people with morbid obesity or other life-threatening conditions.  The first step can be just a phone call.

The answer is No, we don’t allow pregnant ladies to train at Vibra-Train.  We also don’t recommend using your home machine, of any type or brand, while pregnant.

There’s no definitive reason for this and no long-term studies on any possible risks  to the mother and baby of  controlled whole body vibration exposure with exercise during pregnancy – it’s not something most people would be happy to test so our information comes from exposure to vibration in industrial settings, workplaces etc. where the vibration exposure often exceeds guidelines and has been indicated to be of possible risk.  We just can’t compare industrial vibration to the fully controlled vibration used with exercise but we must list pregnancy as a contra-indication to vibration training and vibration therapy as we simply don’t know what risks or problems it could possibly cause.

A question is sometimes asked by customers who plan to become pregnant. They ask if it’s okay to keep using the vibration machines.  The answer is, Yes, in fact it is recommended to continue with exercise to increase your strength and fitness.  Just stop as soon as pregnancy is confirmed. We have had customers not know they were pregnant for a few months and they had no detrimental effects but we do insist you stop training, right away, when you know.  We do not allow you to continue.

I couldn’t say it better so click through if you are serious about losing some fat.

A tip for any Dumbass (and all you sensible types too): Vibration Training on high quality machines can be the easiest, fastest way to kick-start an exercise habit.  Of course I say “easy” in a rather “tongue in cheek” way as we all know that no real exercise is easy and the studio group that I recommend is Vibra-Train.

Note the name Vibra-Train, not Vibra-Massage.  It’s all good, really, anyone can do it, larger size is what this brand was originally designed for so you’ve got nothing to lose; well nothing except some fat (and you get strong, small, well formed muscles that support your bones and help you burn even more fat).

There’s a wide variation in those figures and at first glance it looks reasonable.  Many women would simply accept the goal, go hard-out in diet and exercise toward the lowest figure and then cry when they fail to reach the target.  Continued food deprivation and yo-yo diets can lead to morbid obesity and so worsen the situation the hapless person finds himself in.

So what’s wrong with that goal?

Simply, it fails to take into account ethnicity and muscle mass amongst other factors.  For me an eventual goal weight of 68-72 is attainable and healthy (and that’s the upper limit of the plan I am following).  The lower limit of 52kg is just too low and could deplete my muscle mass to a point where my bone density would lower putting me at risk of osteoporosis or easily breaking bones.  My metabolic rate would fall and with that my energy level and mental acuity.

My Personalised Eating Plan

The diet and exercise plan I’m using as a guide to plan my eating this year was written specifically for me by a highly respected nutritionist whose advice and articles I value.  It was based on my age, sex, height, weight, waist measurement, and my opinion of my body type which I entered as “muscular”.   The results that came back were fairy accurate compared with the results I get from the Body Composition Analyser machine at Vibra-Train where I work.  The estimated metabolic rate was lower than my actual rate but the BMI measurement was correct. (Note: BMI is another outdated measurement that fails in usefulness because off ethnicity and muscle mass differences).  The report said I am Obese based on my BMI (Body Mass Index).  It then gave dire warnings of health problems that accompany obesity.  These would be enough to scare anyone into eating better and exercising regularly and so are good for people to read although in my case, again they are overstated as my BMI does not reflect my real state.  I know my actual muscle mass percentage from the Body Composition Analyser machine and as it’s high it skews my BMI.

In a personalised diet plan where does the goal weight come from?

Many websites give “Ideal Body Weight” using arithmetic formula that was designed for medicine dosing, (NOT for weight control).  One such formula is that of Dr BJ Devine who in 1974 converted a formula already in use based on inches of height and pounds of bodyweight into metric figures.  It gives ideal (or expected) bodyweight as

Men: Ideal Body Weight (in kilograms) = 50 + 2.3 kg per inch over 5 feet.
Women: Ideal Body Weight (in kilograms) = 45.5 + 2.3 kg per inch over 5 feet.

These figures suggest a Body Mass Index of about 23 for adult men (this is rather high) and for adult women of 20.8 which for many women is too low and suggest an ideal body weight for most women seriously close to lean body weight (organs, bone, muscle, with no fat).

Although Devine’s formula was updated in 1983 by Dr JD Robinson and DR DM Miller, their formulas still have serious faults.  And even before the Devine IBW formula the insurance company, Metropolitan Life was, in 1943, using medical dosing weight formula to set height/weight tables.

The flaws in these formulas when used for Ideal or Best Body Weight are just too high to be used today.  Years ago on a battlefield or in a hospital when a person’s weight had to be calculated immediately to give dosage of life-saving medications (like theophylline, digoxin, gentomyin) these estimations or expected weight were invaluable but not so today.

What is your Real Ideal Weight?

My advice to women (and men) wanting to know their true ideal body weight is to be very wary of online formula and even ranges on a diet plan made for you.  Your ideal weight is the one at which you are feel well and are active. It’s the weight at which you feel at your best! You know what this is and a quick glance in the mirror shows if you are carrying muscle or fat.  A test using a Body Composition Analyser (a machine that uses a light electric current to take measurements) can be helpful as it gives a printout of your measurements including Body Fat Percentage and Muscle Mass Percentage and an overall fitness score, a starting point to work from and then a repeat test three – five months later to show your progress.  In Auckland Central there is a BCA machine at Vibra-Train, in Victoria St West.

Read My Story at:

vibration-training-advice.com/vibration-training—not-just-about-looking-good

One morning I was explaining to a customer how Vibration Training helps with fat-loss and she remarked (with a grin) that maybe it wasn’t working so well for me. Then the next day I read a forum comment about an Instructor who looked like they ate too many “pies and gravy”. While this wasn’t directed at me I began to think about what Vibration Training really does for weight-loss and what it had already done for me. I’ve experienced life changing results so I’m not fazed by these comments but I want people to know the truth …

Will Vibration Training help you lose weight? What can you really expect?

vibration-training—not-just-about-looking-good

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.

Not at all!  The statement that a monkey could be taught to instruct reflects the simplicity of the 1-2-3-4 steps that are necessary to get into each position on the machine.

Push Up:

1. Kneel in front of unit.
2. Place hands on outside edge of mat.
3. Drop pelvis so a straight line is made between knees and shoulders.
4. When machine starts, drop body halfway towards plate.  Make sure hands are in line with chest, not shoulders.
5. Look down towards knees (very important) as looking up even for a second can cause stress to neck area.
6. Hold pose and relax for duration of exercise.

The Instructor’s job begins before the customer ever gets near the machine.  For a newcomer there’s the pre-training health screen to be filled in and discussed, then a quick introduction to vibration training before the customer begins their session.  Regular customers get a greeting and a quick catch up if they haven’t been in for a while.

It’s very important that customers tell the instructor of any injuries or health concerns they have so the instructor can be vigilant in watching over them in poses that might impact on those areas; if necessary correcting them or even moving them to an alternate version of the position, or to another machine.   An example of this is using a machine with side handle bars for support when a customer has a knee injury; when using the Safety Program the position, known as “Ski the Slopes” (the position resembles a skier going downhill) replaces the regular “Super Squat”.  Using side handle bars allows the customer with knee injury to maintain perfect position and get full benefit from training.  With a perfect 110° vibration training squat they are helping their knees to heal and their core to strengthen.

So could a trained monkey work as a vibration training instructor? Just to assist most customers into correct position, the answer would have to be, yes!

One big difference between a trained monkey and a good instructor is the ability to ensure customers with special needs get the attention they need and so get all the benefits of vibration training or therapy without risk.  I doubt a monkey is able to do this.  In the future will we see studios with just one human instructor and a staff of intelligent androids?

And so this article will answer the question customers have been asking me:

Should they continue vibration training if they have a viral infection or other winter ills?

The answer is multi-part:

1. If you have a mild sinus or simple cold I’ve found that a basic session of vibration training helps to unblock the sinuses and ease the feeling of lethargy, that is, it wakes you up.
2. If you have ‘flu, fever, aches or headache it is not advisable to train. Vibration training raises the blood pressure and pulse only very slightly but if you are already unwell, it makes for an unpleasant exercise session and could even be dangerous. You wont gain in fitness and will feel more fatigued which, then, works against getting well again.

So how long should you wait before you train again?

Wont you lose fitness? How long will it take to get back to your previous level again?

Please don’t train until your temperature has been normal for at least a day; until your aches have gone; until you feel well enough to take a short walk and/or resume your normal daily work.  This is, of course, simply my opinion but I’d say it’s common sense.

Of course some fitness is lost if you remain unwell for some weeks but you’ll quickly gain it again. Remember you will not be restarting as a beginner but as someone who knows how to hold the various positions on the machine; as someone who knows that the best results come from your own effort, using a high quality machine and being in perfect position throughout the time.

While there’s perhaps some individual response to the vibration stimulii, and other factors like diet and cardio exercise play a part, I would be suprised if a person wasn’t back to full fitness in two or three weeks.  Just a few customers need to start again off the regular program, with their first session after illness being simply a series of basic squats or ski-the-slopes position which are great for overall toning, or they will use a lower level machine than they normally use for their first few visits.

The usual rules apply: Eat before training (and that can be right before, eg eat a banana as you come in the studio door), drink water during and after the session, and have something to eat soon after, preferably containing some protein for muscle growth.

I’ve covered the eating “rules” so now to a few other causes of headache, neck, shoulder, or head discomfort, and vertigo or dizziness while using a vibration machine or soon after.

Let’s look at the machine and the program being used.  There are many articles available about finding a studio that has quality machines or buying a home machine so I will assume that this has been considered and look at the program of positions used.

An excellent Safety Program for use with lineal (upright vibration) machines is available on the Vibra-Train website  with step by step instructions.  It’s freely available to be printed out.

Some studios, those using PowerPlate machines are one, get people to move about on the machines.  This is sometimes done to make up for a lack in the power or force of the machines or to simulate a sports action.  The program linked above has static (non-moving positions) only.  These are very effective when the program is carefully followed and also reduces another cause of headache or vertigo, which is moving about whilst the machine is turned on.  It is recommended that machines be set to 40Hz  (40 movements per second) and the Safety Program positions held for the recommended 60 seconds – see the pictures on the linked page.  It’s very helpful to have an experienced instructor but if one is not available or if using a machine at home ask a friend to read out the step-by-step instructions and watch over you ensuring you get into and remain in correct position.  The program is hard but achievable by anyone who is willing to make the effort to get good results.

Another cause of neck or head discomfort is straining the jaw or neck, as in saying, Aaarrgghh! when finding the positions hard to hold.  It’s essential to relax the neck and face muscles and singing (quietly of course) is one way to do this.  Relaxing into the  exercise positions becomes easier over time.  Head position is very important and again, it’s covered in the above instructions.

All exercise causes a rise in blood pressure and although vibration training places almost no strain on the heart many people experience very temporary and slight increases in blood pressure when their head is down (push-up or pelvic-stability positions) or when they find an exercise position difficult.  This is not dangerous in itself but a minute or two taken to recover before moving on to the next position is wise and this also  prevents headache after using the machines.  Sitting quietly or taking a walk around the room gives an effective break before moving on with the program.

Customers of vibration studios should not feel pressured to quickly complete their program.  If this happens have a talk to the instructor or studio owner and explain your needs.  If a long program of many positions is being used print out and insist on following the Safety Program instead.

Vibration Training and Therapy is very safe and effective with a little attention to detail. All the above “rules” are really common sense and are followed in every studio where the owner and instructors care about their customers training and results.