Posts Tagged ‘healthy foods’

Do I have to eat after Vibration Training?

May 24th, 2010

I was asked the question, “Do I have to eat after Vibration Training”. They said it was hard enough to eat before coming in when I reminded that we require customers to eat, at minimum, a banana and a coffee, right before using the vibration machines or to have had a full meal an hour before.  We’ve gone over the reasons in previous articles; it’s to ensure that blood sugar levels are high enough to cope with the demands of training on Vibra-Train’s high-force machines without feeling dizzy due to Hypoglycemia.

strength on Vibra-TrainBut, what about after vibration training? The customer wanted to gain fitness and strength and lose weight. We went over the difference between weight-loss, which can be fat, water, muscle, even bone density, and fat-loss which is what she really wanted and includes maintaining the other measures or even increasing them.

The short answer is, Yes, it’s important to eat within an hour of doing your Vibration Training program.  And what’s more, it’s important that you eat the right foods to aid your muscle recovery, lift the fatigue that comes after exercise, and aid muscle and fitness increase.

Let’s get a better understanding of what to eat and why

Vibration Training can be looked apon as Reistance Training, similar to doing a heavy weights program.  Many people find that immediately after their program they feel amazing, revitalised and happy but within an hour fatigue sets in along with a heaviness or dullness in their thinking and lessened ability to do regular tasks or make decisions.  This is a completely normal response to hard exercise and Vibration Training when done on a high energy machine is really hard exercise.  The same rules as weight training apply – one day training, next day off for rest and recovery.

Understanding this helps to answer the question, “Do I have to eat after my Vibration Training session?”

Yes!

It is important to choose the right foods to eat; a chocolate muffin and a cream topped mochachino is, sadly, not the right food and it will add up to 600 calories to your daily total while providing little goodness, just lots of fat.  Definately not recommended unless a person needs to gain fat and then there are better ways.  We recommend eating a meal or snack containing mostly protein within an hour of your workout session. This can be two eggs on toast, a tin of tuna or salmon, chocolate milk, or similar.

A fast option for people who train during their lunchtime is to have an Eggcel (pure, pasturised, egg whites) shake, made by mixing Eggcel with chocolate milk or with fruit juice or pulp for those who don’t want to have milk. Many Vibra-Train studios stock Eggcel for your convenience or it can be bought in bulk packs online in New Zealand.

It can be helpful to eat some carbs also after exercise as this provides the immediate sugars needed to continue the days tasks and prevents protein breakdown in the muscles so you can eat a  peanut butter sandwich as well as your Eggcel protein drink.  Some trainers also stress eating a little protein with carbs before exercise and say a protein shake or turkey and cheese sandwich is good.  I don’t personally do this but I always have a banana and a pre-workout carbs drink.

To get the very best results from any training program your diet (what you eat) becomes important.  People start out wanting to gain strength, build muscle, lose fat etc and we don’t talk about their diet, they simply do their Vibration Training sessions.  Within a few weeks customers tell us they feel good and have started to look at their diet.  They make the necessary changes without help or if they ask we can give them simple guidance.

Whatever your goal, what you eat helps you attain it. This is especially true when doing Vibration Training on high-force, lineal machines, such as Vibra-Train, as your metabolic rate increases and remains activated for around 48hours after training as your body builds and replaces lean muscle tissue, giving you strength increase.  For those wanting to lose fat its worth remembering that for every pound of lean muscle you build you will use up 35-50 extra calories a day just to maintain it.

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.

Exercise before Breakfast? Cardio? Resistance? Vibration Training?

July 17th, 2009

Should I eat before I work-out?

It’s quite a common question and some books and websites encourage people to exercise before eating breakfast with the reasoning that their bodies will find the fuel needed from fat stores and so encourage toning and weightloss.

The problem with this is that the fat within cells is not a readily available fuel.  If no food has been eaten plasma glucose is rapidly used up and the body then moves to its secondary fuel source, glycogen, stored in the liver and muscles.  The process of coverting triclycerides from fat takes longer.

There’s strong opinion on both sides about going for a morning walk or easy run before eating because, basically, as long as you take it slowly you might be okay but when it comes to resistance exercise and vibration training there’s no argument about it –

You Must Eat before your session!

Vibration Training causes you to burn up loads of energy within each 60 second position on the machine.  Muscle contraction of this magnitude, using 100% of muscle fibres, needs fuel and it’s all too easy to become hypoglycaemic in an instant at any time during the program.  Some people feel a little dizzy or nauseous, others cope with the program with no apparent difficulty and then having thoroughly depleted their body’s supply of blood glucose symptoms hit them hard and fast with insufficient oxygen reaching the brain and they pass out.

heart sausages for lovely breakfastThis morning my first two customers at 6.30am were mother and son.  For the son on his fourth session he knew the rules – eat before coming in – but he hadn’t conveyed this to his mother and I made the mistake of forgetting to ask.

The mother was healthy and strong and had no trouble working through the program until she dropped straight into hypoglycaemia and fainted.  Even the sports drink I had on hand was insufficient to stop the brain fog she continued to experience afterwards.

It’s my responsibility as an instructor to ensure customers have eaten adequately before their session and today I failed in this – a lesson I hope I have now learnt well!