If you have arrived here looking to wobble without exercises, that’s fine, as using vibro plates will still help you. However, vibro plate exercises will enhance all your efforts whatever your age and whether you want to wobble for health, general fitness or for sports reasons. But which exercises will get you the most benefit from your vibro plates?
The exercises you choose will depend on why you are doing them and your age and capabilities. For example, there is quite a bit of evidence to suggest that at least for the experimental subjects in research trials, that the use of vibro plate exercises can improve bone mineral density in older women with osteoporosis and help prevent falls. If you are a post menopausal women with early osteoporosis the exercises may be aimed more at improving lumbar bone density and balance. The use of vibro plates in sport is quite well known and will increase muscle density and tone when using conventional or explosive strength training. If you want to lose weight, vibro plate exercises can help you use up to 170 calories every 5 minutes.
Vibro plate exercises for sports enthusiasts enhance and supplement motion and stability quickly, making it ideal for warming up. The benefits are based on the stimulation of the fast-twitch muscle fibers that improve explosive strength, muscle endurance, agility and motor learning. Trainers will recommend specific training for an individual depending on their specific needs and sport. General fitness exercises may include squats and bench presses on the vibro plates.
If you are a beginner, make sure you read the manufacturers guidelines first. Also, consider that using the vibro plates gives you a much more intense than regular exercising. Aim for 10 to 20 minutes a day or whatever you can manage. DO NOT overdose, as you can weaken your muscles and undo some of the benefits. The actual amount of time on the plates will vary depending on the power of the machine, which is why you need to refer to the manufacturers guidelines as your muscles need time to recover. It may in fact be safe to use the plates for up to an hour in total per day.
Suggested exercises for beginners to tone your body include squats and stretching. For sports and body building, try the ab bridge, push-ups/planks, bicep curls and hamstring holds.
OK, so the reason many of you will be here is for weight loss reasons as well as toning up. First, this is no miracle; you will need to alter your eating habits as well although you will lose some weight through using the vibro plates. The lowest power levels won’t do anything, but you need to get used to the machine first, and then use a medium power level to start burning calories. Using a higher level will burn more and tone muscles.
Evidence from research found that an overweight group dieting and using vibro plates when followed over time, lost more weight than a group exercising using other means. However, the groups in this study were probably too small with only 15 in each group. Larger numbers would normally be required or the study replicated. However, there are probably enough studies with enough positive results for there to be some truth in the claim that vibro plates will help you lose weight and keep it off.
Tags: bone mineral density, density, fast twitch muscle fibers, fitness, fitness exercises, muscle endurance, strength, tone, twitch muscle fibers, vibro plate exercises, vibro plates, weight