21 Feb How do you set up a workout plan on a vibration machine?
There’s no doubt about it – working out on a Whole Body Vibration Machine (WBV) such as the Best Buy award-winning 3G Cardio AVT 5.0 Vibration Machine and 3G Cardio AVT 6.0 Vibration Machine is different than anything you’ve likely experienced exercising.
It’s different in a great way!
3G Cardio’s vertical motion vibration machines create instability, which causes the muscles to contract in response to the plate vibrations and movements – up to an incredible 30-50 times per second.
Thus, the “progression of muscle fatigue” is no longer accomplished during stages or over a period of time – it is instantaneous as all muscle fibers are recruited at the same time in order to respond to the upward force of the vibration platform movements.
Up to 97 percent of the muscle fibers are activated instantaneously, compared to as little as 20 percent with traditional methods – and in a lot less time and without the risk to joints and ligaments of traditonal weightlifting.
Upon learning of this kind of potential in a different type of exercise machine, the next questions for many are these: “How long do I exercise on a vibration machine?” and “How do I set up a workout plan on a vibration machine?”
Here are some basic vibration machine exercise tips based on years of firsthand testing and research on vibration training by 3G Cardio. As with any new workout plan, if you have concerns you should check with your doctor.
* We suggest you exercise 3-4 times a week on the vibration machine for at least 10-20 minutes (up to 30 minutes for advanced athletes). It’s encouraged to use vibration training to complement other types of exercise, although it’s so effective that many people are solely using vibration training.
* When you first start using the 3G Cardio AVT Machine, it’s suggested to only use it 2-3 times a week for the first month or so in order to acclimate to this form of exercise.
* Begin by performing static exercises (ie: holding positions such as squats, pushups, calf stretch or The Plank) in order to get used to the machine. However, you can keep using these exercises long term if you like them and get good results.
* Depending on the fitness level of the user, progress when ready to adding dynamic exercises (ie: full squat, full push-up, calf raises).
* Begin your program by holding exercises for 15-30 seconds, progress to 45-60 second holds when you’re up to it.
* Begin taking 45-60 seconds between sets and gradually shorten the rest breaks.
* Begin with Hertz settings at 30, increase level according to your comfort and fitness level up to a maximum of 50 Hertz.
* Leave 24-48 hours of rest time between workouts of specific body areas to allow sufficient recovery time (ie: do leg workout on Mondays and Thursdays, do upper body on Tuesdays and Fridays)
* It’s OK to do a complete body workout on the same day. If you do that, then take the next day completely off from the vibration machine (ie: complete body workout Mondays, Wednesdays, Fridays).