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Questions about Vibrogym Training When is the best time to fit in Vibrogym training, before or after my cardiovascular training?What is the best way to increase the intensity of my training safely? What sort of posture should I maintain during exercises on the Vibrogym? Are there any age limits for use with the Vibrogym? Why shouldn't my toes pass my knees when training? Can I use the Vibrogym to increase my flexibility? I don't feel anything either during or after training on the Vibrogym, am I performing the incorrectly? I am a well-trained individual so can I start using the advanced Vibrogym program immediately? Can I train my entire body on the Vibrogym in one session? Or should I split it up? Should I alternate the muscle groups I am exercising on the Vibrogym? On the posters a step is used with some exercises, like the pelvic bridge. Should I use one? How do I ensure that the exercises with the straps are working effectively? I occasionally get headaches immediately after training on the Vibrogym, why is this? Should I avoid using the Vibrogym with bare feet? When is the best time to fit in Vibrogym training, before or after my cardiovascular training? It is up to the individual where Vibrogym training is fitted into a training session. You can start with cardio-vascular training then move onto the Vibrogym or vice-versa, there is no specific order you should maintain. Some people like to start and finish a session with a Vibrogym massage What is the best way to increase the intensity of my training safely? To ensure a training effect, it is vital to increase the intensity of training and you can do this in many ways on the Vibrogym. We suggest:
What sort of posture should I maintain during exercises on the Vibrogym? The lower back is naturally curved (known as lordosis) and is at it's strongest in this position. Therefore, while training on the Vibrogym, this curve should be maintained as much as possible. Are there any age limits for use with the Vibrogym? So long as there is trained supervision, children as young as 10 can use the Vibrogym as young people can also benefit from vibration training. All exercises should be in 'Low' mode and the exercises used; their duration and their frequency should be adapted to the specific person involved. We suggest supervision is needed for 10-16 year-olds. As for the other end of the scale, we have had people up to 75 years old training easily on the Vibrogym, with enormous benefits to conditions such as osteoporosis and arthritis. Due to the nature of the machine, the elderly can activate their muscles in a simple, safe way without extra strain on the joints and ligaments. However, like with young people, it is best to do so with trained supervision at all times. Why shouldn't my toes pass my knees when training? Even though we are functionally capable of performing this action, it can still potentially damage the joint. If you let your knee go over your toes while training the upper leg tends to slide over the lower leg, which causes undue strain on the cruciate ligaments and knee joint. Can I use the Vibrogym to increase my flexibility? The Vibrogym uses the Janda Stretch method to increase joint mobility. In this process, the muscle contracts and relaxes and all muscles and joints that are utilised during the exercise are fully mobilised. Furthermore, adhesions are loosened by the vibrations, which also helps to increase flexibility. Additionally, the Golgi apparatus in the muscles are activated while training on the Vibrogym, which causes high levels of relaxation. As the muscles are lengthened during active and functional positions while on the Vibrogym, explosive muscle strength is not affected. I don't feel anything either during or after training on the Vibrogym, am I performing the incorrectly? If you don't feel anything while training on the Vibrogym, you will need to increase the intensity of your exercise in the ways described previously. There should always be a feeling of fatigue after each session, in order to produce a physical training effect. I am a well-trained individual so can I start using the advanced Vibrogym program immediately? Even the most trained of athletes will need to time to let their body get used to vibration training, so it is advised not to start immediately with an advanced program. However, it will be possible for highly trained individuals to progress more quickly than the untrained person, by increasing the intensity as described previously. You must always ensure that Vibrogym training is fatiguing though, to guarantee a training effect. Can I train my entire body on the Vibrogym in one session? Or should I split it up? The Vibrogym has an immense advantage over conventional training. As the sessions are shorter and less strain is caused, there is considerably less muscle damage caused. Therefore, there is no reason why the whole body cannot be trained on the Vibrogym in one session. Should I alternate the muscle groups I am exercising on the Vibrogym? It is completely up to the individual whether muscle group exercises are alternated in a session. However, it is sensible to alternate between upper body, lower body and abdominal exercises to allow each group a rest in between. After a while, this can be performed without breaks, which will keep your heart rate up throughout the whole session thus training your cardiovascular system too. On the posters a step is used with some exercises, like the pelvic bridge. Should I use one? You may notice that without a step your feet will move about on the Vibrogym and it also requires a lot of strength in the hamstrings to perform the pelvic bridge without a step, so it may be easier to perform these exercises with a step. How do I ensure that the exercises with the straps are working effectively? It must be ensured when using the straps to train the upper body that they are kept fully tightened at all times, to facilitate the transfer of vibrations. It is also advised to use the 'High' mode for the best training effect. You may sense more vibrations if you stand on the floor in front of the Vibrogym while performing the exercises, although by putting just one leg on the Vibrogym during the exercise, you will be working more muscle groups at the same time. I occasionally get headaches immediately after training on the Vibrogym, why is this? Firstly, ensure you are using the Vibrogym according to our instructions. If this is the case, then your headaches will be caused by lack of fluid intake before training. Almost 70% of the population is suffering from dehydration and as our bodies consist of over 50% of water, fluid balance is vital. Training on the Vibrogym causes activation of the lymphatic system, which results in a loss of body fluids so we advise to drink about 500ml of a glucose drink, half an hour before training. Should I avoid using the Vibrogym with bare feet? To ensure correct transfer of vibrations to the body, there should be as little friction as possible between the body and the Vibrogym. This is most easily achieved while wearing flexible-soled shoes (while these do not have to be training shoes, they are recommended). However, if you would like to train barefoot and when you are performing exercises where other parts of the body are in contact with the machine please ensure the rubber mat supplied is used. close window
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