Posts Tagged ‘Women’

Basic Rules for using a Vibration Machine – Part 1

August 19th, 2009

PowerPlateThis morning I took a call from a lady who had just started going to a PowerPlate Vibration Studio in another city.  She had some questions about using the machines and as they are basic to all machines I’ve decided to answer them in this article.

Her concern and main question was how to prevent getting headaches after using the machines.  Despite having an instructor take her through the program she found that very soon after the session she developed a headache or dizziness.  She wanted to continue training as she could see the value of it but her questions were not being answered at the studio and she felt a little rushed through the program.

I answered her question with a question; did she realise that she must eat before going to the PowerPlate studio?

Vibration Training is intensive, short period exercise.  As such it depletes the body’s blood sugars very quickly.  It’s unlike other exercise where the liver releases glycogen (sugar) into the bloodstream as needed.  There simply isn’t time for that process to occur.  So the starting point is to have eaten (a banana is a good choice) and you can eat as you walk in the door of the studio without feeling nauseous during the session.

The second “rule” is to ensure that adequate water is drunk during and after the session.  This rehydrates the body and helps eliminate toxins and waste.  Vibration Training helps with lymphatic drainage so drinking water is the end part of this process.

Thirdly, vibration exercise gives a “feel-good” feeling due to a rise in serotonin levels in the blood and into the brain.  This neurotransmitter helps reduce fatigue and pain, regulates the onset of sleep, reduces food cravings and generally calms and encourages well-being.  It’s important to remember to eat after your Vibration Training session and I advise protein foods to help with muscle growth.  I doubt anyone feels so ecstatic after their training session that they don’t eat all day but a reminder is needed as, I’ve already said, blood glucose levels will be depleted.

It’s part of the instructor’s job to make sure customers know and follow these “rules”.

Older Women and Vibration Machines with Side Handle Bars

August 14th, 2009

It feels like spring in New Zealand as the air temperature has risen and we’ve had blue skies this week.  Alas, it’s only August and there’s more cold and wet weather ahead before we get to enjoy the long balmy days of summer.

This week has seen an lot of newcomers coming into the studio for their first free trial visit and some of these have been older women.  These women tell me their reasons for coming in; improved mobility, fat-loss, fitness and general well-being.  Some say they want to ensure their bones remain strong and prevent osteoporosis.  It’s exciting to get these women into the studio as they are usually not sports oriented but have lived active lives and now having slowed down a little they recognise the need to rebuild fitness or they simply want to keep the muscle strength they already have.

Ski The Slopes Vibra-TrainI feel privileged to work for Vibra-Train as we have a vibration platform that’s perfect for these women to use.  It’s called the Vibra (or Vibra-Train) and as well as the platform having upward vibration it has vibrating  side handlebars.  This machine’s handlebars were specifically designed for people who find it difficult to hold a 110 degree angled squat position.  By holding the side handlebars users are able to push down with their arms to take some pressure off the quad muscles (the thighs) while  more easily holding their body in the correct squat position.  » Read more: Older Women and Vibration Machines with Side Handle Bars

Balancing Hormones 4 – Estrogen Dominance

July 20th, 2009

For women who have Estrogen Dominance, Polycystic Ovaries, Polycystic Ovary Syndrome, or just have a menstrual cycle that isn’t regular, Vibration Training can be just the “boost” that’s needed to normalise.  Add in all the emotional imbalances that often accompany these conditions and it can seem like a lifesaver.

It’s all about Balance

The endocrine system is defined as “a system of glands that involve the release of extracellular signaling molecules known as hormones”.  Basically, this means that very small changes in the hormones released by the endocrine system affects cells in other parts of the body.

People with hormonal imbalances often avoid exercise.  Reasons for this vary from being overweight, feeling depressed or anxious, through to just plain dislike of anything resembling exercise.  Knowing that it’s beneficial simply isn’t enough when a person lacks real motivation but if they understand that exercise of any sort and especially resistance exercise can help balance their hormones and help relieve the associated problems it’s hard to find a reason not to start.

So how does the hormonal system reach balance?  There’s a lot involved in this from the simplicity of improved blood circulation so that nutrients are carried efficiently, to the release of fat from fat cells for use as fuel, producing weightloss and building muscle if high energy machines are used.

The changes in chemicals in the brain, increased seretonin which can improve mood and also help encourage good sleep, increases in human growth hormone and testosterone which together encourage elevated mood, muscle growth, bone density increase, improved skin texture and tone and higher energy levels.  Other chemical changes also occur in the brain and body and all together these help bring balance plus women tell us they have improved energy levels so they do more of other activities and eat better and soon they find their hormonal conditions improving.

is a system of glands that involve the release of extracellular signaling molecules known as hormones

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!


Balancing Hormones 3 – Libido

July 14th, 2009

I was asked if Vibration Training could lift a woman’s libido.

It’s a good question and the simple answer is Yes but of course there’s so much more involved.  There are so many reasons that women avoid sexual involvement and some of these reasons will not be solved by a simple “shake-up” on a vibration machine a few times each week.  It would be every man’s dream come true if it were so and I’m sure we ladies could easily get our partners to pay for our Vibration Training costs as they would benefit greatly.

Leaving aside emotional and psychological reasons for loss of libido, we have physical and mental tiredness which has many causes.  Even just “life”, the ongoing daily demands that can bring on fatigue and loss of energy, can cause loss of interest in sexual activity especially if it is seen as another “chore” at the end of a busy day rather than a time of mutual pleasure and refreshment.  This is where exercise and taking time out for oneself can help.

dreamstimefree_407008I’ve only had one woman tell me she has increased libido since she came to Vibra-Train but it’s not exactly a topic of regular conversation in the studio in the mornings, unlike the afternoons when there is a  male instructor and the conversation is often about libidinous, sensual desires.  » Read more: Balancing Hormones 3 – Libido

Balancing Hormones 2 – Growing Younger

July 12th, 2009

Vibration Training on high energy machines give many benefits; among them is “Growing Younger”.  No, its not a magic elixir of youth but the hormonal changes that take place cause changes in the body that are consistent with being a younger age.

Increased muscle mass, as measured on the hospital grade Body Composition Analyser Machine we have in the studio, supports the bones and along with the increased blood flow that occurs with training, we see a reduction in the amount of bone mass loss that occurs naturally with increased age.

dreamstimefree_1520860Also as the hormonal system regulates and balances to normal we see amazing results for women who are perimenopausal; a time when ovarian hormone production is fluctuating and declining.  These woman often report that their hormonal cycle has once again settled into a monthly pattern with return of regular menstruation.  This can be embarrasing for them to mention to a trainer but they want to know if vibration training is the reason.

We tell them, Yes, it is; and before they run for the hills, annoyed that the dreaded “curse” has returned apon them, we tell them that they can’t grow younger without the return of a younger hormonal cycle and that they should not be concerned as it will all settle.  In fact they will feel better with less hot flushes and probably an improvement from the sudden mood swings that can accompany menopause.

I’m not going to try to explain how these changes take place, simply I will say, it’s all about hormonal balance.  I have experienced it myself and have several women customers who have talked to me about this.

Balancing Hormones 1 – Pregnant at Last!

July 10th, 2009

bullet basic squatOne of the benefits that vibration training providers talk about is that it balances out your hormones.  They talk about increased serotonin (gives a happy, satisfied feeling after training and can aid with restful sleep), increases in Human Growth Hormone and more.  This all sounds wonderful, maybe; really most people have no idea what the salesperson is going on about and are reticent to ask.  You can try asking but unless you are talking to someone who is there to do more than just sell you a machine you’ll just get more sales talk with figures or percentages thrown at you.

So let’s see if we can do better here and get a little understanding of  what “Balancing your Hormones” means.

Firstly a qualifier; you must be using a high quality platform to get the benefits that are so readily touted by marketers of vibration machines.  Please refer to my other articles to read about finding a quality Studio or Buying a machine for home use.

It might be that the title of this article caught your attention and you’ve read this far without any mention of pregnancy so here it is:

Becoming pregnant when otherwise it hasn’t happened is not a benefit that marketers will tell you about.  For one thing it might scare people away!  Can you imagine the local health authorities insisting that machines be labelled, “Ensure adequate contraceptive measures are taken when using machines”.

All laughter aside, there have been a number of reports of women becoming pregnant within weeks of starting vibration training.  What’s so amazing about this is that the women who report this tell us they have been trying for years and some have had other interventions that haven’t worked.  It seems that the vibrations act as an “unblocker”, possibly clearing blocked fallopian tubes which allows for greater egg mobility.  Thinking about it the vibrations might also encourage maturity and release of the egg from the sac on the surface of the ovary.  An interesting unrelated point is that photography has recently shown that the release of the egg isn’t instantaneous as was thought but it takes around 15 minutes to emerge from it’s fluid filled sac.

For now it’s just conjecture on how vibration training aids the possibilty of pregnancy.  Customers of Vibra-Train and otherstudios attest that it does!

Cardio as part of a fat-loss program

July 3rd, 2009

We now have a treadmill and an exercycle at the Vibra-Train studio where I work.  This is available to customers after their vibration training session.  The treadmill is set for incline walking and customers can use it for 20 minutes of easy walking to aid their fitness and fat-loss.

dreamstime_8066223Of course this increases the time that customers need to spend in the studio so it wont suit those who rush in to train on their way to work but it’s great for those who have more time available.

It’s wintertime in New Zealand so the treadmill looks set to get a lot of use.  I’d much rather take my walk along the harbourside looking out at the yachts and enjoying the fresh air and health benefits of being outdoors but not if I’m going to get rained on so I’m also using the treadmill a few times a week.  I plan to up that to 5 or 6 times as I’ve stopped my outdoor walking program and I’ve noticed my weight has increased with less exercise taking place so I’m going to do the same program we’re giving to customers; vibration training plus cardio, 20 minutes on the treadmill, three times a week.  Working in the studio I’ll also be able to use the treadmill two or three extra times each week.

Vibration Training alone gives great toning benefits and fat-loss but for cardiac fitness walking, biking (outdoors or on an exercycle), swimming, or playing with the children are all good choices.

Females and feelings

June 18th, 2009

It’s very cold outside today, not  damp although there was rain overnight, just that icy cold of mid-winter.  While I find it invigorating many of this mornings customers have said they were having a “bad mood” day and blamed it on the cold.  One, who had walked a few kilometers to the studio, said she was colder than when she’d left home and had not warmed up at all despite walking briskly and she’d become very grumpy along the way.

Guys can have moody days too but it does seem very common for females.  offended girlAs we are usually the ones who nurture and care for others we have learnt to feel emotion in ways that guys don’t have a clue about.  Females of all ages can be affected by their hormonal cycle, tiredness from broken sleep as they care for their children on call 24 hours of the day, worries of all sorts right down the basic what shall we have for dinner or how will I fit in everything I have to do today.  Add in very cold and sometimes wet weather over the past two or three weeks and it’s easy to feel just a little down.

Can exercise help?

Studies have shown that yes, exercise does lift the mood, due in part to the increase in mood enhancing neurotransmitters in the brain.  Vibration Training brings about an increase in serotonin, a neurotransmitter that has a big effect on mood and also regulates sensory perception, body temperature and more.  When serotonin levels rise even the onset of sleep is easier.  Low levels have been indicated in muscle stiffness and weakness and may be involved in fibromyalgia/chronic fatigue syndrome.

A recent study led by Dr Jeremy Sibold, lead researcher and assistant professor of rehabilitation and movement science at the University of Vermont, Burlington, showed that not only does immediate mood elevation occur after exercsie but this effect remains for at least 12 hours.  Customers tell me they feel so much better after their Vibra-Train session and that the next morning they wake up feeling alert.  Even knowing this they complain that it’s hard work, and we all smile;

Hard Work but with Great Results!

(Exercise Study Comment Source: American College of Sports Medicine)

Does Vibration Training really work for women?

June 15th, 2009

Wow, what a loaded question! 

I answer with, what results do you want to see?

It’s all to easy to answer such a generalised question with: Of course it works! You’ll lose weight and get stronger in no time at all.

One of the lessons I learnt when I first worked in a Fitness Facility was, never, ever guess what results a person wants or expects from their program.  Never look at a person who’s overweight and assume that’s the area they want results.  It might be that they are okay with their size and really want to improve their core stability or just get rid of back pain.  A common answer to the question, “what are your goals and what results do you want to see?” is “I just want to feel better, not so tired all the time”.  Telling that person that they need to lose weight would offend and they’d probably never come back.

Vibration Training on high force, high quality platforms offers so many benefits and that’s the reason I am so passionate about it.  I don’t have to hype up an answer to any question I am asked; there’s so much I can honestly say.

Slim girl in big size jeansWhen asked about weight-loss I prefer to say that vibration training has great toning effects.  It’s intense though short sessions cause the body to use up large amounts of energy.  It definitely feels like exercise and leaves the user tired but with a great, after-exercise “buzz”.  After about 3 weeks (maybe 10 sessions) women see results; the bathroom mirror becomes a friend rather than enemy as a sideways glance shows shape changes.  I’ve had customers complain that their expensive designer jeans no longer fit well yet the scales aren’t showing any major weightloss yet.  For me, that’s the most exciting time; being able to say that a customer has gained muscle and so has gained strength, improved their overall fitness, looks brighter, feels better and the list goes on.

Did I say they are also maintaining or gently improving their bone density and ridding their body of toxins due to the increased blood supply and all that vibration thinning out and squeezing some fluid from cells where it’s been lying stagnant for who know how long.  And balancing out their homones; but that will keep for another blog.