Gravity Fx Fitness

The Power Plate whole body vibration platform is a great tool for warmup and flexibility. With reflex muscle contractions of around 25-35 times per second, you stimulate the muscles and increase circulation at the same time.

Here is a great way to prepare the hamstrings for a workout or training session.  Some self massage on the Power Plate or with the Stick or foam roller first, is a good idea.

I borrowed this clip from Nick Winkelman at the Athlete’s Performance center.

Get moving!

Brian Morgan

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Does whole body vibration (WBV) offer any solutions for those suffering with fibromyalgia?  I think so.

A recent study worked with 3 groups to see what different types of exercise would do for fibro patients.  This included a control group, another that did aerobic activities, stretching, and relaxation techniques….

and the third group did the same exercises, but also included exercise on a vibration platform.  This third group saw a significant reduction in pain and fatigue, while the exercise group alone did not see any improvements.

I was talking with a client recently who came to see me because I have a vibration platform in my studio.  He said that he talked with a woman who had access to a platform at the facility where she worked.

She told him that when she uses the vibration platform that she doesn’t need to take her pain medication.  Pretty powerful stuff – that’s just one person, but I think you might see some potential, when combined with the previously mentioned study.

So how might these machines help?

WBV creates reflex muscle contractions of between 25-35 times per second, depending on the hertz setting.  For example, when you stand on a platform in a partial squat position, you stimulate muscle and joint receptors throughout your lower body, 25-35 times a second, exactly.

This is a LOT of stimulation to your nervous system, that has to process all this information.  One of the ideas is that this competes with pain signals, probably blocking some of these signals from getting through.

So this may desensitize your body to the chronic pain of fibromyalgia.

Another recent study showed that there is a miscommunication between the sensory and motor systems – basically, this communication issue can lead to inefficient movement or pain when the body is moving.

This lack of awareness is common after many injuries or having been sedentary for a long time.  This awareness is associated with balance and usually requires specific training, in the rehab process.

Because whole body vibration platforms help with balance and coordination, this is also where you would see positive results.  The multiple muscle contractions increases circulation, which might play a role in removing toxins in the body.

For every contraction you also have relaxation, before the next contraction occurs.  All this contract and relax should help with muscle stiffness, which is probably why so many pro golfers use them in their warmup process.

Stay tuned for part two of this article.

Get moving!

Brian Morgan

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Whole body vibration (WBV) platforms have shown to be useful in reducing some of the “symptoms” of aging, by increasing lower body strength, bone mass, balance, and mobility.

In different studies, post-menopausal women have seen an increase in leg strength, bone mass, mobility, and speed of movement.  One study saw an increase in bone density at the hip and prevention of bone loss at the spine, while a group that performed standard resistance training saw no significant increase.

One study looked at fat loss when doing vibration training.  Group A used a combination of WBV training and resistance training, while group B did resistance training only.  Both groups consisted of previously sedentary post-menopausal women.

Both groups increased lean muscle tissue, but group A was the only group that saw a decrease in bodyfat percentage.  This group used the Power Plate vibration platform, along with other resistance work.

I personally think that using a combination of methods will get the best results when you are looking to slow down the aging process.  I think you get a synergistic effect that is highly beneficial.

WBV platforms have been included in wellness programs designed to maintain or increase strength and prevent falls.  By placing the individual in standing positions, you enhance coordination, as multiple joints are all working at the same time.

I believe that this is where you see the balance increases and probably reduce the risk of falls.  These weight-bearing positions also place greater stress on your bones, which is a good thing when trying to maintain or increase bone mass.

Exercises done on machines while sitting or lying down, won’t have as much carryover to your activities of daily living, either.  Plus, they often place greater stress on your spine than standing exercises.

These platforms can be helpful in activating muscles that were previously “sleeping” due to a sedentary lifestyle.  They also increase circulation, because of all the reflex muscle contractions.  I think that this helps flush out some of the “garbage” in our cells, helping with fat loss.

If you are a busy Baby Boomer who doesn’t want to spend hours in the gym or healthclub,a combination of  WBV training and other strength training methods might be what you are looking for.

Make sure to add in some upper body resistance training to maintain spine strength and proper posture.  You know what they say, move it or lose it.

Get moving!

Brian Morgan

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So you’re wondering how exactly vibration training can help you lose fat?

Simple, the vibrations create reflexive muscle contractions of about 30 contractions per second.  That’s a whole lot of contractions! You also use exercise positions that involve several muscles at the same time, allowing you to work almost all of your muscles in a single session.

This allows you to get more work done in a shorter amount of time – which is the secret to getting fit for those who have busy lives and not a lot of time to exercise.

In most all strength (resistance) training, you are exercising your muscles  (using dumbbells, weight machines, bodyweight exercises) against the resistance of gravity, the exception is when using elastic resistance bands.

Whole body vibration platforms such as the Power Plate, increases the force of gravity through your body while your muscles are contracting.  This stimulates your metabolism, increases bone density, and increases the circulation of testosterone and natural growth hormone, which plays a large part in maintaining lean muscle tissue.

Lean muscle tissue usually decreases with age, if you don’t do some type of resistance training.  Less muscle = slower metabolism!  So obviously you need to do some resistance training to keep from gaining weight.

I like to combine vibration training with different dumbbell exercises, sandbags, and flex band resistance bands.  So I will do a circuit, alternating from one upper body exercise to another, going from a pushing exercise to a pulling exercise.

I may do these in a circuit with lower body exercises to work all my muscles in one session, creating a fast, efficient workout that keeps my heart rate elevated the entire time.

This type of workout is the key to losing weight if you don’t have a lot of time to exercise.  Intense resistance training can boost your metabolism for up to 24 hours after you are done exercising!

Get moving!

Brian

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In light of Oprah’s much publicized weight gain, maybe she should follow the lead of fellow celebs like Madonna and Martha Stewart.

What am I referring to…….using whole body vibration training for a fast and efficient workout.  These vibration platforms, such as the Power Plate, are used by Heidi Klum, Hillary Swank, George Clooney, and Clint Eastwood, among others.

Already big in Europe, this cutting edge training device allows you to get a full body workout in 30 minutes or less.  They are being used in rehab and wellness clinics, healthclubs, and in athletic training centers, including use by professional and college athletes.

Ultimately, most of us, including Oprah have busy lives and limited amounts of time to exercise – which makes it difficult for most to stick with an exercise routine that requires several hours a week to get results.

These platforms send vibrations through your muscles, creating reflex muscle contractions that occur around 30 times per second, depending on the frequency setting.  These muscle contractions can increase strength and bone mass, as well as increasing your levels of fat burning hormones and increasing your circulation in the process.

Basically, these time efficient machines produce a number of fitness and wellness “effects.”

I’ve had mine for over a year and combine it with the use of dumbbells, resistance bands (flex bands), sandbags, and bodyweight exercises.  It can help with your flexibility and is a great warmup tool.  Clint Eastwood likes to use his before playing golf.

In fact, it is being used by several pro golfers and currently is available in the fitness van on the PGA tour.

But with a nation of aging Baby Boomers and ever expanding waist lines, its use as a fat loss and wellness tool may be its greatest potential.  For those who despise exercise, it offers the ability to get in a quick workout so that they can get on with life and doing things they enjoy.

I enjoy training and get restless if I don’t get enough movement in my day.  I realize however, that not everyone else shares my love of exercise, yet they still need the health and fitness benefits that are part of an active lifestyle.

For these people, vibration training might be the solution.

Get moving!

Brian

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