A Vibration plate is a machine that gives the body’s muscles a high-speed workout, vibrations stimulate the muscles to contract and relax. On average they contract about once or twice a second, by standing on the power plate its vibrations cause an automatic reflex muscle contraction of 30-50 a second.
The vibration plate is a brilliant time-saver due to how effective the trainer is and how many muscles are activated at the same time. It’s said that 10 minutes on the vibration plate will provide the same results as 60 minutes of conventional strenuous training.
The best way to train is by increasing the frequency gradually. Beginners are advised to start with nine minutes on the resistance programme, followed by nine minutes of the stretch, massage and relaxation programme, both on lower frequency and amplitude settings.
In order to develop strength, power and muscle tone and definition, it’s important to adopt a position that will put tension on the muscles. For example if you’re doing a squat position, have your knees bent and lean from the hips, like you’re going to sit on a chair.
Combine exercises
Use a combination of compound exercises (such as squats and push-ups) this will use more than one muscle group (biceps curls and front raises) This way you’ll get a better training response, as well as increasing potential calorie burn.
Keep your knees bent
Vibration training stimulates the contraction of the muscle spindles. It’s important to keep your knees bent to avoid jarring your joints.
Drink enough water
Your muscles will be contracting 30-50 time more quickly, thereby generating a lot of internal heat, so even if you don’t feel thirsty, always drink water while you’re working out.
The 2012 Olympics have committed themselves to promote good health and well being of the UK’s population. One area that they have studies is Vibration Plate Training, According to the British Journal of Science and Medicine 12 recreationally healthy volunteers were chosen to participate in an experiment. They were monitored over a 4 week period, some using Vibration Plates and some not. The concluding result was that Vibration training was effective in improving balance, and those who used vibration plates scored higher on different balance tests than those who didn’t use Vibration Plates.
Also Britain’s number one female ski racer Chemmy Alcott is a lot faster on the slopes than most skiers because she is now using Vibration Plate Training to help her get in prime condition for the slopes. Chemmy, 26, represented Britain in the World Cup Ladies’ Alpine Ski competition and was ranked 16th in the world during the 2007-2008 competition season. She can reach speeds of up to 90mph on the slopes but her racing was bought to a halt when she broke her ankle while training in Canada in November 2008. Team head coach Mark Tilston incorporated training on the Vibration Plates into Chemmy’s fitness regime and it has become an important part of her return to form.
“It has been very helpful in recovery and rehab and we use it a great amount for recovery sessions and massage,” says Chemmy. Mark says the Vibration Plate Trainers were chosen because its excellent range of vibration frequency helps Chemmy achieve maximum strength development.
Vibration plates are becoming famous for delivering a quality, whole body workout and are appearing in homes, gyms and beauty salons throughout the UK. In addition to exercising the whole body you can actually target specific areas of your body and really achieve noticeable results. Take your abs for example… how many sit-ups can you really do in a day and are you ever going to achieve that flat, washboard stomach and a toned, strong core body.
Rather than simply standing on the vibrating platform you can perform a series of more traditional exercises on the machine. Push-ups are a great example… by kneeling in front of the machine you can perform a series of push-ups that will target your arms, chest and abs. In contrast to performing this exercise on a solid floor, you only need to do around 10-20 reps, 3-4 times per week to achieve fantastic results.
Another great abdominal exercise to try when using the vibration plate is the side abs stretch. Sit on the vibrating platform, stretch your arms out in front of you and slowly swing you arms together from left to right whist continuing to face forward. Your core body is doing all the hard work here and your abs are really being tested. To make this routine even more effective you can add weights or hold a medicine ball. The intensity of the vibrations will mean that after just a minute or two you will really start to feel the burn!
Following this exercise you can then incorporate your legs. Place your hands behind you so they are flat on the plate. Your bottom is now directly above the floor and your legs are stretched out in front of you. Bend your arms so your bottom is lowered towards the floor (without ever touching it). Repeat this for no more than one minute and achieve toned arms and back abdominal muscles.
These are just a few examples of exercises you can do on a vibration plate. The possibilities for exercise are endless, but the intensity is magnified simply because of the vibration technology. This means that through a shorter workout you can actually yield better results. Why not make today the day you give a vibration plate a try!
If you are considering the purchase of a new piece of fitness equipment, be it the only piece you will want or another addition to an established home gym, then you will realise that quality equipment will come with a heavy price tag. Be it a Treadmill, an Elliptical Cross Trainer or a new Vibration Plate, this can be a major investment for most of us.
Now you may think there is little you can do about that. You can search and study, looking for the best deals and best specifications. Of course, this is very advisable, as the more information you have, the more informed your buying decision will be. However, have you ever considered what time of year you should be buying your equipment?
It may sound obvious, but during the year, as winter draws closer, most people will feel more confined to indoors, and less likely to indulge outdoor fitness activities. This will tempt them towards the purchase of equipment. Likewise, after Christmas, as the New Year’s resolutions kick in, more people want to get fit and will again look at possible purchase. This means a heavy increase in demand during the winter months. So the buying of fitness equipment is very seasons, and the summer will always see a slowdown in sales for the retailer.
So, for the smart, forward thinking buyer, the summer months are always the ones where the best deals and lowest offers will be around. You really can save compared to winter prices. You can see a great example of this on the Orbus Leisure web site, where summer sale prices are at their lowest ever levels.
So, the sun may (or may not!) be shining, but there has never been a better time to look forward to winter!
The Orbus Leisure Pro Wave Vibration Plate is now in stock and available for immediate purchase and this new model is certainly making waves in the fitness industry, thanks to its impressive specifications, its effective workout capabilities and its affordable price tag.
Vibration plates are becoming common place in health clubs and gyms in the UK but commercial quality models designed for home use have been prohibitively expensive… until now. Just take a look at the specifications of the Pro wave Vibration Plate and see how much “bang you will get for your Buck”!
Four Intensity Levels
The Pro Wave is supplies with four intensity levels, which means you can get so much more out of your workout. When you use a vibration plate at high speeds you are effectively toning muscles and sculpting your physique. Lower speeds are ideal for massage and can aid weight loss. The intensity settings on the Pro Wave are 35, 40, 45 and 50hz.
Time Settings
A workout on the vibration plate is much shorter than on any other piece of fitness equipment. You can time your routines to 30, 60 and 90 seconds on the Pro Wave.
Exercise Straps
To ensure your whole body gets a good workout the Pro Wave is supplied with exercise straps. You can use these to exercise both your arms and your legs.
Wall Chart
If you have never used a vibration plate before you may wonder how on earth you would go about exercising on it. Our handy wall chart will help. Not only does it illustrate a number of routines but you can also chart your progress.
Just have a look at the comparison table below to see exactly how the Orbus Pro Wave Vibration Plate compares with other models of the same class. Why pay more? Order the Pro Wave from Orbus Leisure today!
A vibration plate is remarkably effective at toning and sculpting your body, boosting your fitness levels and reducing cellulite. Here a three reasons why we believe you should include a vibration plate in your weekly workout:
Boost overall levels of fitness
Exercise is good for you and if you follow the suggested vibration plate workout routines then you are well on your way to higher levels of fitness, better circulation and weight loss. The exercise routine is accelerated by the vibrations, which cause the muscles to flex rapidly which leads to a more toned and lean body with better defined muscle groups plus weight loss through burning calories.
Better tone and definition
Through regular aerobic exercise your muscles flex by contracting and expanding. When performing the same exercises on a vibration plate the muscles flex much faster, meaning a shorter yet more effective workout.
Banishing Cellulite
Vibration plates are effective at boosting your blood circulation. Better circulation means your body flushes out toxins more effectively. Toxins are a leading cause of cellulite, so flushing them out means you can actively reduce the appearance of cellulite when exercising regularly on a vibration plate.
Remember, Vibration Plates can be easily used at home, don’t take up a lot of space and are easy to look after and maintain. A vibration machine, combined with a healthy diet, will help you to lose weight, tone up and glow with good health and vitality. There are many brands available on the market, so make sure that you look for a machine with a good warranty that is fairly priced. Also select a machine that includes a DVD or paper guide with a range of possible workouts and exercise positions included.
Vibration exercise, favoured by Sports Stars to Pop Icons, is better than aerobics or swimming at fighting the flab, a study has found.
Females, who followed a sensible diet and used a Vibration Plate or Power Plate three times a week, lost almost twice as much weight as those who combines their diet with more conventional forms of exercise.
The machines were proven to be particularly effective at reducing dangerous fat from around the stomach, research has proved.
Vibration Plates look like something like large weighing scales with a central platform with vibrates. The user stands, sits, leans or does simple and gentle exercise on the platform. The theory is that the vibrations cause the muscles to contract and relax much more frequently than in a normal exercise scenario.
Researchers from the European Congress on Obesity tracked 61 overweight and obese women and men, who were given a variety of diet and exercise programs to follow for a period of six months. Those participants who used a Vibration Plate along with a low-calorie diet, lost on average 11 per cent of their original bodyweight, the researchers found. This compared with 6 per cent for those who dieted but did no exercise and 7 per cent for those who dieted and did conventional work-outs such as aerobics, running and cycling.
That is almost a 90% increase in effectiveness for someone looking to reduce their weight and improve their physique.
Like many others do you like the idea of a regular exercise routine (and the great benefits it will bring), but loathe the idea of monotonous sessions on your preferred fitness equipment? Boredom is one of the main reasons people lose motivation and ultimately all interest in exercise, so if you want to stay on track you need to find ways of distracting yourself.
A television is a great provider of visual distraction and no, we don’t mean distracting you AWAY from your workout! But you would be amazed how a 30 minute workout flies by when you are watching your favourite TV show at the same time. Giving your brain something to think about, other than the exercise routine you are performing, really is a great trick and it can really help you to develop a regular routine. For example, if you are a soap opera fan why not plan to work out each night of the week that your favourite show is on.
Music is another great distraction and most of us will, at some point in time, have performed an exercise routine to music. Crank up your CD player or purchase a piece of fitness equipment that has an ipod or MP3 dock and get moving. Pick tracks with regular beats and you will find that you can really get into a strong, rhythmic motion that will aid your workout. The Orbus Leisure MP3000 Vibration Plate has a great built in feature which incorporates a built in MP3 player and speakers meaning you can listen to music or even audio books whilst exercising.
The MP3000 Vibration Plate with built in MP3 player and dual speakers
To keep your motivation high use all the tricks that work for you. You may just turn a boring thirty minute routine into something a little more fun!
Can Vibration Exercise Equipment reduce health risks as we get older?
Well, simply the answer appears to be “yes”. Doctors have revealed how regular Vibration Training sessions could save many older people from broken bones and hip transplants.
As you get older, your bone density reduces meaning you become more susceptible to fractures and breaks. In fact, Osteoporosis, or brittle bone disease, affects three million people in the UK and there are approximately 230,000 osteoporosis related fractures every single year, with 70,000 being in the hip area.
This costs the National Health Service £2billion a year and is a leading cause of disability in the elderly.
Research has shown that regular Whole Body Vibration (WBV) sessions could actually increase bone density, reversing this trend. A recent study, published in the specialist journal Bone, by a team of doctors from the Medical College of Georgia in the United States, says that WBV could help over 50’s to resist bone density loss as they grow older.
Their trial found that bone density around the hip joint and in the leg bones consistently improved.
You may already be aware of the many health benefits of Vibration Plate Training. With repeated use you can really shift the pounds and tone and shape your body. But there are other added benefits assosiated with regular use:
Beauty
Research shows that regular workouts using a Vibration Plate Trainer will reduce the appearance of cellulite. This is achieved through improvements in circulation, where your blood carries vital levels of oxygen to the cells. This flushes out the toxins in the body and increases the production of collagen. With just three sessions a week (11 hours total over 24 weeks) it may be possible to reduce cellulite over your thighs and buttocks by a massive 25.7%! (Sanaderm. Anti Cellulite Untersuchung, 2003).
Anti-Aging
Gentle vibration exercise can help to prevent age related muscle loss which will in turn increase flexibility and range of motion. Scientific research is currently underway to investigate if WBVT can help to ease the symptoms of osteoporosis.
Circulation
Increased circulation is one of the key benefits of WBVT as the cells throughout the body receive more oxygen and nourishment. The body is also helped to improve levels of lymphatic drainage which aids overall health and immunity.
Massage
Quality Vibration Plates are sold with a variety of speed settings so in conjunction with exercise the user can also use the plate for massage. Massage before and after exercise has been proven to improving physical performance, prevent injuries, reduce stress, improve circulation and assist in flushing toxins.
