06 Dec Can you get an aerobic workout on an accelerated vibration trainer?
If you had to pick one, accelerated vibration training (AVT) would be defined as anaerobic exercise rather than aerobic.
However, a person can most definitely get an aerobic workout as well on a 3G Cardio AVT™ 5.0 Accelerated Vibration Training Plate and 3G Cardio AVT™ 6.0 Accelerated Vibration Training Plate depending on how they perform their workout.
First, let’s get a definition of both of these metabolic processes.
Aerobic Metabolism – Oxygen combines with carbohydrates, fats and protein in the cells to produce the chemical reaction that supplies the energy needed by the muscles for aerobic exercises, also known as cardio or endurance exercises.
Examples are running, biking, using an elliptical machine, dancing, swimming, walking and any other forms of continuous exercise that increase the need for oxygen and raise the heart rate.
Anaerobic Metabolism – The chemical reaction that occurs in anaerobic metabolism, or glycolysis, does not require oxygen to produce energy. Using only carbohydrates, anaerobic metabolism fuels the muscles for the bursts of energy needed to perform exercises that do not require oxygen for endurance but do require muscle strength.
Examples are exercises that are usually performed in sets, which require intense bursts of energy, such as weightlifting.
The standard way people use accelerated vibration training (AVT), which can be done on the 3G Cardio AVT™ 5.0 Accelerated Vibration Training Plate and 3G Cardio AVT™ 6.0 Accelerated Vibration Training Plate, is to perform sets of 30-60 seconds. That’s an anaerobic workout.
An accelerated vibration training (AVT) workout is a lot more similar to exercising with free weights or exercise machines than a treadmill or elliptical machine.
Studies show accelerated vibration training will enable the user to work up to 95 percent of the muscle fibers, compared to as little as 20 percent with standard gym equipment.
The 3G Cardio AVT™ 5.0 Accelerated Vibration Training Plate has one A-C (alternating current) super-powered motor that sends programmable vibrations through the body, while the 3G Cardio AVT™ 6.0 Accelerated Vibration Training Plate has two A-C super-powered motors.
The Hertz frequencies on both are adjustable from 30-50 in increments of one, while the amplitude (height the plate rises or lowers) can be also be adjusted. This allows you to finely tune the desired settings.
Once the user is warmed up to the accelerated vibration training, which doesn’t take long, they can activate nearly all of the muscle fibers – and they don’t have too push it to maximum fatigue as is the case with traditional methods. You hold standard positions such as a squat or push-up for static exercises, or go up and down through the range of the motion for a dynamic movement that works even more muscle fibers.
However, it’s important to note that if you change up your exercises a little, accelerated vibration training (AVT) can provide more of an aerobic benefit. Here are three ways to get an aerobic (cardio) workout with the AVT:
Decrease rest time in between each set – Perform exercises with very little rest in between. For example, do an upper body exercise followed right away by a lower body exercise. Repeat this for a few times. You don’t need to rest as much because the muscle group you just worked will be getting rest while you perform an exercise for other muscle groups. By not taking much rest in between, your heart rate will slowly start increasing.
Perform dynamic movements – Many accelerated vibration training (AVT) exercises are performed in a static position, especially at first.
Dynamic movements are tougher to do and will naturally increase your heart rate.
Get used to performing static exercises first, improving the frequency and time you can hold the positions, before advancing to dynamic moves on the 3G Cardio 5.0 Accelerated Vibration Training Plate and 3G Cardio 6.0 Accelerated Vibration Training Plate.
When you do start dynamic exercises, perform them slowly and really emphasize proper form.
Perform step-ups – Continuously step on and off the accelerated vibration training (AVT) plate for sets that last longer to elevate the heart rate and increase the aerobic benefit.