Lots of people have heard of vibration platforms and all the benefits they bring and are eager to try it out for themselves. But, already having established their own routine that they’re happy with, they don’t want to mess with it too much by adding a new machine. Much less a machine they’re unfamiliar with, and that they’re unsure if the results will interfere with what they were originally doing. But for those that are being held back by this very thing, there’s good news. Vibration plates can easily be integrated into a workout regime, as long as you know how to do it.
In order to move your vibration plate into your workout routine, you’ll first need to separate your routine into two different components: cardiovascular, which will be the portion of your routine that includes the platform; and your strength, balance, and core training. For the cardiovascular portion of your routine, you can use the platform alone or in conjunction with other cardio elements. If the cardiovascular portion of your workout is your priority, do the strengthening elements of your routine first, and then the cardio. However if strengthening is your fitness goal, do the cardio first and then move onto your strengthening exercises.
The only concern with incorporating two different routines into the same workout is that the risks of exercising in general are increased; those are, becoming dehydrated and a drop in blood sugar. Because of this, before incorporating two routines, you need to speak to your doctor to make sure that you can safely take on the increased risk. Also, always make sure that you stay well hydrated by drinking plenty of water and, if you’re going to be working out for some time, a snack full of protein that can help boost blood sugar levels.
Vibration plates are great for a good number of exercises, and you can use them to help you with your Yoga routine, or you can use them to get one of the most strenuous workouts you’ve ever done in your life. If you’re just starting out with your workout platform though, there are some easy exercises that only require you sit, stand, or lie down on the platform, making it easy to become familiar with the equipment and get an idea of what level of workout is going to be right for you while using it.
But often, simply reading about different exercises that you can do just isn’t enough. Something about the positioning or the movements doesn’t often translate well into the written word – you need to actually see it. And now you can. With these 12 exercises, you’ll be well on your way to working your way around your vibration platform, and maybe even coming up with some new exercises custom-tailored for you!
Using a chart like this, combined with the preset exercise programs that come on many of today’s vibration platforms, is a great way to introduce yourself to your machine, and start getting the kind of workout you would have never believed possible before!
One thing almost everyone wants from their workout routine are great abs. And while it might not seem like a few good vibrations would be able to give them to you, you might be surprised. By knowing how to use your vibration plate to its fullest potential, and give you greatly sculpted abs, here are a few exercises you can try:
- Start slow. When choosing the degree of your vibration, select “30″ and then “Low.” Next when you choose the length of time you exercise for, start with the lowest setting and then work your way up.
- For your first ab exercise, sit on the platform, facing the back of the machine. Keep your feet on the platform of the machine and hold onto the handles to help you keep your balance. Start the machine and, in that position, start performing slow, small crunches.
- To tone the obliques, you can use the vibration plate to perform side planks. Place your right hand on the vibration platform and keep your legs straight out to the side of the machine. Point your hips to the ceiling, turn the machine on, and hold the position for 30 seconds before relaxing for two minutes and then switching to the left side. Once you’re done both sides you can also do front planks by placing both forearms on the platform and holding your legs straight out behind you.
- When done any kind of exercise on a vibration platform, remember that you need to stretch, but you can use your platform to help you do it. Stand on the platform for 30 seconds standing straight up, trying to point the top of your head as far as you can to the ceiling. Turn the machine off and relax for two minutes. Then turn the machine back on and slump forward slightly, then stand straight back up. Repeat a few times.
If you’re thinking about getting a vibration plate or already have one, and are a bit intimidated by it, you’re not alone! Many people have heard about the many health and fitness benefits of working out on a vibration platform, but they’re not entirely sure how to actually do it! With just a platform that shakes back and forth, how are you supposed to use the thing in order to lose weight, tone your muscles, and improve joint function? If you relate to this feeling, don’t go it alone! Make use of the many vibration plate exercise DVDs that are available, and start making the most out of your vibration platform!
Going online, like just about anything else, is one of the best places to find vibration plate exercise DVDs. Places like Amazon can bring a huge selection of tutorial and instructional manuals; while places like eBay can also provide vibration plate exercise DVDs at a very affordable price. Of course, you can always check out what other users are doing by going on sites such as YouTube and just searching for “vibration plate exercises.” This can give you a good idea as to what you can do when actually on your machine, and you can use those and expand on them when it comes time to do your own exercises!
Many vibration plate models also come with an instructional vibration plate exercise DVD when you buy it. This can be a great place to start, and you can also ask the manufacturer if they have any more DVDs in stock that are for sale. Often manufacturers see this as a great way to advertise and even give out additional DVDs for free.
Stop wondering what to do with that vibration platform that’s been sitting in the corner gathering dust. Grab a vibration plate exercise DVD and start reaping the benefits of these revolutionary workout machines!
Abdominal exercises are some that are dreaded the most when a person is looking to improve their physique. Unfortunately, they’re also the ones that will make you look your best! Who doesn’t dream of washboard abs and a toned, muscled core? You can have them and now, even easier than ever before, with your vibration plate! Ab exercises are very easy on your vibration platform and can be performed in just a couple of minutes.
Start working on your lower abs by performing a pushup on your platform. Start by kneeling right in front of the machine, with your entire body off the platform. Then place your forearms on the platform and slide your knees back until your legs are extended and only your toes are on the floor. With the machine on, keep your shoulders back, your head down, and your tummy tucked in while you move the rest of your body up and down, like a regular push up. Do a set of 10, and then get off the platform completely for 2 minutes. Continue to do reps for 15 minutes, alternating between sets and rest.
To work on your side abdominal muscles, sit at the side of the platform machine with your right side facing away from the machine. Put your left forearm on the platform and keep your legs together. Extend your legs to the side, away from the machine, so that your body is slightly lifted with only the side of your left foot touching the floor. With the machine on, gently raise and lower yourself, doing the same thing you did for the above exercise, doing sets of 10 and then resting for 2 minutes, alternating for 15 minutes.
To balance it all out, your back abdominal muscles are the only ones that are left to work out. Sit against the machine with your back facing the machine. Reach behind you and grab onto the platform with both hands. Extend your legs straight out in front of you with your toes pointing up. Gently raise and lower yourself while the machine is running, making sure not to allow your buttocks to touch the ground. Do a set of 10 and then rest for 2 minutes, alternating for 15 minutes.
It’s true. Training on a vibration plate can get you fast results to a toned and healthy body, and will also help you build muscle mass. But how can you get started on one? With any kind of workout equipment, it’s always important to get brief instructions first from the seller or manufacturer, but there are some important factors with vibration plates in particular that beginners should always bear in mind.
The first is that training with a vibration plate is much more intense than doing regular cardio or strength training. Because of this, you should only spend a small amount of time on the vibration plate when you’re just starting out on one. No more than twenty minutes a day should be plenty, and this time should be broken up equally between resistance training and performing stretching exercises.
A great resistance exercise for beginners is the simple squat position. Stand straight on the vibration plate and then bend your knees so that they are almost at a 90 degree angle, almost as though you were about to sit down in a chair. Hold the side or front bars with your hands and when you get more comfortable with the machine, you can let go for an even more intense core workout. Hold the position for 30 seconds, then stand up straight on the plate again. Stand for 5 seconds, and then go back into the squat position. This workout can be done for a total of 9 minutes.
When you’re finished your squats and are ready to move onto the stretching portion of your exercise, stand on the vibration plate. Place one leg behind you, so that you’re back foot is as far away from your front foot as possible. Hold the position for 5 seconds, and then switch legs. To stretch the upper body, you can also place both your hands on the left side of you and, with your feet still pointing ahead of you and your hips facing forward, twist only your upper body towards your hands. Hold for 5 seconds, then switch sides.
These are some great vibration plate workouts for beginners and once you’ve mastered them, you can work your way towards even more advanced and technical workouts.
Anyone who’s ever heard of a vibration plate knows that they can do wonders for your workout routine. Not only do they burn calories, but they can also increase balance, provide massage benefits, and increase muscle tone. But how do you know which exercises to do on the vibration plate for the results that you want? And can you exercise too much on a vibration plate?
Start by stepping onto the platform, while the machine is off, with your feet shoulder-width apart and your hands on the support rails. Then turn the machine on. The machine will then most likely ask you which vibration level you want to use. For those who want the massaging benefits of the machine, a low level of vibration is recommended. Also, if you are new to the vibration plate and just starting to explore all of its features, a low level vibration is also best.
Once you’ve become more familiar with the vibration plate, a medium vibration level will burn fat and provide some light strength training. A higher level of vibration will provide much more muscle strengthening and toning. Even on a high level of vibration, you can use a vibration plate for about 20 to 30 minutes a day if you are looking for a core workout and muscle toning. Using it up to an hour will help to burn more calories and is perfectly safe to do. If you want to get even more of a burn while you’re working out, you can let go of the support rails to take your fitness to the next level. This is especially great when you’re looking for core training.
It can be used on its own or in combination with your regular cardio or weight-lifting routine.
It’s true that you can get an overall complete workout with a vibration plate and working your gluts is no exception. Doing glut exercises on a vibration plate is one of the easiest kinds of exercises you could do with one of these machines and anyone can do it, no matter your experience or fitness level.
To start the glut hold on your vibration plate, lie with your back flat on the floor, with your rear 3-4 inches away from the vibration platform and your palms face-down on the floor. Place your feet flat onto the platform and raise your pelvic and rear section off the floor about 2-3 inches. Hold the position for 15 seconds, slower lower, and begin again after a moment or two rest.
Once you’re finished exercising your gluts, make sure that you take some time to stretch them. You can do this by sitting with your rear full on the platform and crossing one leg over the other. Sit for a moment before changing legs and working the other glut.
It’s true that you can, and should, use your vibration plate to tone and strengthen your muscle, as well as lose fat but you can also use your vibration platform to relax your muscles. This is also something you should include in your regular workout routine as relaxing the muscles also helps to stimulate the blood flow and increase overall productivity and strength throughout the entire muscle group. Here are some lower body relaxation exercises that you can do with your vibration platform!
Doing this exercise can be as relaxing for your feet as a spa foot bath is! Do this exercise with your shoes off for an extra-deep massage or if the sensation’s too much, put your shoes back on. Either way, sit on a chair with your legs at a 90 degree angle and your feet flat on your vibration platform. Sit with your back straight for 30 seconds and then stop. Repeat for 10 reps.
The calves are another great muscle group to work on your vibration plate. To do this exercise, simply sit with your bottom on the floor beside your platform and both of your calves laying straight across the vibration plate. Place your hands slightly behind your rear and keep your elbows slightly bent. Sit through the exercise for 30 seconds and then stop, repeating for 10 reps.
The Ab Bridge is an exercise that will help strengthen and define your abdomen muscles and get you closer to that 6-pack! There are 2 different ways to do this exercise and each has a different skill level so whether you’re an enthusiastic athlete or just starting out with a new workout regime, you’ll be able to do this one. It’s not necessary to have extra equipment for this exercise but a floor mat placed in front of your machine might give you a steadier surface as well as a more comfortable workout. Here’s how to do the Ab Bridge:
1.) Place your forearms on the platform so that your head is slightly above the platform and lift your back so that it is at a 45 degree angle from the floor.
2.) Bend your knees so that they are both fully on the mat or floor and your feet are flexed with your toes also on the floor.
3.) Hold the position for 45-60 seconds and then rest. Repeat.
The more advanced method of the Ab Bridge is to not bend your knees so that your entire body is off the floor, with only your forearms on the platform and your toes on the floor. Doing the exercise this way will get you results faster but make sure you’re comfortable with the basic exercise before trying the advanced level.