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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, October 26, 2015

Vibration Training

Efficient and Effective Workouts

The website claims the training method traces its’ roots back about 40 years to Russian cosmonauts. Scientists of the Soviet Space Program discovered that lack of gravity caused cosmonauts to experience significant losses in bone density and muscle mass. Russian scientists began incorporating vibration technology into their cosmonauts training and tracked an increase in bone density and muscle strength. After the success Russians experienced with the cosmonauts, Russian coaches began introducing vibration technology into the training regimens of various athletes and ballet dancers. After the fall of communism in the Soviet Union, NASA learned of vibration training and assimilated into astronaut training.
vibration training

What is Vibration training?

Vibration training involves a machine with a platform that vibrates between 25 and 50 times per second in three directions. The three directions cause instability that activates both voluntary and involuntary muscles. As the platform vibrates, the vibrations transfer to the muscles in contact with the platform. These muscles activate at the same speed as the platform enabling the muscles to recruit up to 95 percent of muscle fibers, compared to conventional resistance training which only recruits approximately 40 to 60 percent of muscle fibers. Physical conditioning improves by using vertical vibrations and various movements and exercises.

Strength and Conditioning Benefits

According to a recent article posted on, many athletes began integrating vibration training into workouts, as it enhances conventional strength and plyometrics training methods. It can also help with speed recovery and regeneration times. Athletes, coaches, and therapists using vibration training include the following.
  • Nike Oregon Project
  • RBS Six Nations Tournament

Health Benefits

As researchers continues: fits of vibration training, the commercial market became interested in adding vibration training to their workout routines. Pilates studios and health clubs offer vibration training in the form of 30-minute personal training sessions and group exercise classes. Power Plate (whole vibration machine manufacturer) finds many individuals prefer vibration training to other forms of training as a 30-minute session is the equivalent of a 90-minute workout. Further, there is little impact on joints and ligaments. The health benefits of vibration training are as follows.

  • Health and Safety Considerations Vibration training is safe for most individuals; however, individuals should always check with their physician before beginning any exercise program, including vibration training. Experts advise pregnant women and those with low-back pain not to use vibration training. Further safety considerations include overuse, improper poses/exercises, and frequencies that are too high. Vibration training is offered at some Pilates studios, vibration training studios, fitness centers, rehabilitation clinics; individuals also may train at home. For more information on vibration training and whole body vibration machines, please visit the American Vibration Fitness Trainers Association at


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.