Magazine May/Jun 2019

WHOLE BODY VIBRATION TRAINING By Michael Cheah, Personal Training Coordinator

GYM

Whole Body Vibration Training (WBVT) is supported by over 40 years of scientific research. Only 40 to 60% of the body’s muscles are utilized during conventional training methods but almost 100% of the body’s muscles are utilized during WBVT. WBVT reactivates muscles by reflex, even the muscles that are not used frequently e.g. postural muscles. For best results: • Two to three 30-minute training sessions per week, once a day with 48 to 72 hours for recovery between sessions. • Lower frequencies 25 – 40 Hz for strength training & stretching (muscles are forced to contract more powerfully). • Higher frequencies 40 – 50Hz are used for warming up, cooling down, recovery & massage (increases blood circulation & removal of toxins).

Frequency (number of vibrations per second) is expressed in Hertz (Hz). Amplitude (how high the platform moves from its resting place). G-force or Gravitational load (makes your muscles relax & contract).

However, if WBVT is overused, it can be harmful and might potentially lead to serious injuries such as hearing loss, organ & tissue damage. When vibration transmission frequency is too high, some can experience motion sickness-like symptoms. If you feel faint, dizzy or ill while working out on power plate, you should cease your session immediately. Consult your doctor or specialist before restarting your training. Do’s & Dont’s: • Do have your knees semi flexed, never straight when standing on the platform to limit transmission of vibrations to the head.

• Don’t sit on the platform with a straight back. • Don’t put your head or belly on the platform.

Combine this type of energy-burning exercise with healthy eating – it´s a powerful mix for a healthy mind and body!

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