Guidelines
Recommendations for exercising using a vibration plate:
- If any contraindications apply to you, do not use your Whole Body Vibration plate equipment without first consulting your physician.
- If you ever feel faint, light‐headed, or dizzy, stop exercising immediately.
- Before using your machine, inspect the equipment for broken or worn parts.
- Don’t wear jewelry while exercising.
- Do not over‐train. Too much of anything is not good.
- For intensive working out on more powerful machines, wear athletic shoes with ¼ ‐ ½ inch rubble soles.
- Some users prefer wearing gloves or using a mat when performing exercises where body parts other than your feet touch the vibration platform.
- Properly hydrate yourself before, during, and after training.
- For exercises that are performed with one side of the body (unilaterally), repeat the exercises with the same intensity and technique on both sides of the body.
- Never put your head or stomach on the vibrating platform.
- Always position your bodyweight in the middle of the platform.
- Use proper form and technique when performing dynamic exercises.
- Be careful when stepping on or off the platform.
Progressive Training Plan – For healthy athletic people
For those vibration users who are healthy enough to tolerate more time on a powerful machine, Vibrant Health recommends using the Vibrant Health Power 1000 or one of our VibePlates and a progressively phased in exercise protocol.
The effectiveness of any exercise program depends on the frequency, intensity and the consistency of the work‐outs and WBV training is no different. WBV training contracts virtually 100% of the muscle fibers of any particular muscle, whereas weight resistance training only fires about 40%. WBV fires not one muscle group after the other, as typical weight training does, but the whole body neuromusculoskeletal system is being stimulated at once. That is why with WBV your training time is significantly reduced.
So, please be careful and follow this guide to phase WBV training into your life at an appropriate rate. This form of training is like no other, and many well-trained athletes have experienced side effects, such as fatigue and headaches from progressing too quickly!
Before your work-out:
Prior to stepping up on the vibration platform, do a short warm‐up routine to get your blood flowing and muscles warmed up. This only takes 2 minutes and can be done easily with a brisk walk around your place, bouncing on an exercise ball, jumping jacks, or even just standing windmills. The point is, warm up a little bit before getting on the WBV platform.
Once you step onto your vibration plate, bend your knees slightly. Start the unit on a low setting and just stand for about 1 minute. This will allow your body to get settled in and initiate your lymphatic tissue to flow easier.
As your training progresses:
- Extend the time of each exercise
- Reduce the rest period between exercises
- Increase the number of sets per exercise
- Perform exercise statically (standing still) then dynamically (moving)
- Add more challenging exercises
- Increase the frequency (Hz)
- Incorporate unilateral exercises (perform exercise on one leg) setting and just stand for about 1 minute. This will allow your body to get settled in and initiate your lymphatic tissue to flow easier.
Pre-Exercise Warm-up
No matter how long you’ve been training with WBV, Vibrant Health recommends that you incorporate a warm‐up before your workout. Feet parallel, about 1 foot apart, in normal standing position with slightly bent knees.
- 30 seconds at 20 Hz
- 30 seconds at 30 Hz
Post-Exercise Cool-down
As with the Pre‐Exercise warm up, we recommend every WBV user to do a cool down session after a training session. It will help accelerate muscle stretching and drainage (metabolic waste elimination) and prevention of muscle soreness. Use right after your workout. Feet parallel, 1 foot apart in normal standing position.
- 30 seconds at 30 Hz
- 30 seconds at 20 Hz
Selecting Exercises
Perform exercises that relate to the area of your body you are trying to target. The exercises on this website are organized by the area of the body they target as well as how challenging the given exercise is. When first starting WBV training, stick to the exercises for beginners. As you grow and become stronger, add in exercises from the intermediate and advanced sections. It’s best to alternate muscle groups from set to set. In other words, if you perform a set of abdominal exercises for a minute, target your arms, back, legs, or chest before doing another set of abdominal exercises.
Getting Started
Training Days 1 – 6
- Train every other day
- Pre‐exercise warm‐up
- Initially only do 5 basic exercises
- Train at 20 Hertz in a static position
- Start with 20‐30 second exercise segments, with 20‐30 seconds of rest between sets (feet parallel, about 1 foot apart, in normal standing position with slightly bent knees.)
- Post‐exercise cool down
- Sessions should last 5 – 10 minutes
Training Days 7 – 12
- Train every other day
- Pre‐exercise warm‐up
- Choose a few different exercise positions to use in your routine
- Increase the frequency up to 40Hz if you are comfortable
- Extend the time of each exercise. Go from 20‐30 sec, to 30‐40 sec.
- Reduce the rest period between exercises once you feel stronger. Go from 20‐30 seconds of rest between sets to 5‐10 seconds
- Post‐exercise cool down
- Sessions should last 5 – 15 minutes
Training Days 13 and on
- Train up to 6 days a week. Train 3 days in a row, take 1 day off.
- Continue doing the Pre-exercise warm‐up and Post-exercise cool down
- Do the exercises dynamically or unilaterally (on one foot) to increase how challenging it is
- Add additional exercises as you master the initial set or routine
- Use the full Hz range: 20‐50 Hz
- Extend the time of each exercise up to 60 seconds per position
- Sessions should last 5 – 20 minutes.
You will ultimately be working out up to 5‐20 minutes per day, 4‐5 times per week switching between exercise positions every 30 – 60 seconds! You will gain significant health and wellness benefits with less effort and in less time than you could with conventional exercise. You will improve your bone health and core strength, increase your flexibility and coordination, gain greater mobility, carry less body fat and have more lean muscle mass.
Goal Specific Workout Tips
Cellulite/Varicose Veins
To reduce and eventually eliminate the appearance of cellulite or varicose veins perform squats, leg raises, calf flexes, and other lower body exercises. Also put your legs in contact directly with the vibrating platform. This will stimulate the tissue and blood flow in the areas you target and lead to smoother skin.
Core
Most exercise positions will target the core when performed on your vibration plate because your brain is constantly concentrating on keeping your equilibrium centered. The key is to focus on tightening your core muscles when performing exercises. Keep your stomach in and your back straight. Focus on breathing and good posture.
Body Sculpting
The adjustable resistance straps can be used for static upper body positions to target the biceps, triceps, and shoulders. Adjust the straps to achieve the correct angle, hold the straps tight, and let the vibrations do the work for you. More advanced users can incorporate resistance bands, free weights, or medicine balls to achieve a more intense workout. Also, performing exercises dynamically or unilaterally (on one leg) will lead to enhanced results.
Weight Loss
Maximum fat burning and weight loss can only be accomplished with proper nutrition, rest, and cardiovascular exercise in addition to strength and flexibility training with your vibration machine. Once you’re acclimated to WBV training, perform exercise routines at 50 Hz. Remember to gradually phase WBV into your life by following the WBV Beginners Success Plan in this guide.
Bone Density
To target your bones, perform one to two 10-minute sessions per day at 25-35 Hz, gradually working up to the full amount. Position your legs completely straight so that the vibration will transfer completely through your entire bone structure. The great thing about Whole Body Vibration is that there are almost no limits with how you utilize the technology to increase your strength, flexibility, and overall well-being.
Follow the advice outlined in this guide to appropriately phase in WBV into your lifestyle.
The exercises displayed in the following pages are not the only positions you are able to perform. Get creative as you advance and look to challenge yourself more. Any conventional exercise or stretch that you have done on the floor can also be performed on a vibrating platform and the results will be enhanced.
See the exercise position pages for common exercises for your entire body…
- Legs
- Arms
- Hips and Glutes
- Abdominals
- Upper Body
- Chest
- Balance/Core
- Lower Body Relaxation
- Upper Body Relaxation
The positions are also organized by how challenging the given pose is…
If you have any known medical condition, or any physical limitation on your ability to exercise, Vibrant Health recommends that you seek the advice of a physician before using Whole Body Vibration.
Ongoing research in the field of Whole Body Vibration (WBV) indicates that many conditions can actually benefit from this form of therapy. However, if you suffer from any of the known contraindications it is imperative that you discuss Whole Body Vibration therapy with your physician before beginning your training program.
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