Whole Body Vibration. Professional vibration training with 250 Exercises.. Siegfried Schmidt
want to get into great shape. Knowledge of what is happening to the body during this type of training helps to raise the motivation and the understanding of why vibration plate training is so effective.
Please note:
The high pre-stressed of the muscles (about 90%) on the vibration plate enables you to do heavy power training!
This happens even if the muscles are pre-stressed millimeters from the machine and then contracted again by the body.
Your muscle profile grows only in the resting phase, at least 30 hours of rest is required when plate training.
However, this should not be longer than 70 hours before the next training session takes place on the plate in order to train the targeted muscles.
Only then are you are in the so-called super compensation phase, which allows you to improve your performance levels.
The trained professional will be in the super compensation phase, which begins about 30 hours after training and lasts up to the 45 hours after training.
Everything else is counterproductive when strength training with vibration plates. Of course, you can (not competitively) do cycling, jogging, swimming, play tennis or hiking while in the recovery phase.
The massage exercises on the plate are also useful, but do not complete strength training!
For professionals and therapists “please only begin the training session when you have fully understood and can answer customers questions on safety regulations.“
Optimum training program
Abbreviations of the exercise descriptions:
| B | = | Beginner |
| I | = | Intermediate |
| A | = | Advance (athletes) |
| Sec | = | Seconds (optional) |
| Dynamic | = | With movement |
| Static | = | Without movement or no resistance |
| Isometric | = | Without movement to develop strong resistance |
How to use this book:
Each exercise is accompanied with one or more photographs that are self explanatory.
Below the pictures are recommended time guidelines for beginners, intermediate and advance athletes, as well as the major muscle groups that are being exercised.
Sometimes incorrect body postures are shown and explained as a reference.
If you want to arrange a training workout now, simply take an exercise from each muscle group and compose your own training routine!
You have the fastest success in achieving excellent body-toning, if all muscle groups are trained.
In short programs you should not only train the stomach, legs and buttocks, but also the back and legs – because both the agonist and antagonist should be encouraged.
However for best muscular tone it is best if you exercise the entire body.
If you or the customers after several exercises need to be more challenged, you can add some strength exercises to the routine. You can also increase the added weights or the time of the exercises.
During group training, set all machines to the same number of seconds. Demonstrate to beginners and advanced users how to step on and off the plate without stopping the machine.
Run the machine continual if possible during the circuit. Experience shows that people who often train with you are about 10 seconds faster per exercise than a beginner due to being familiar with the equipment. Sometimes customers can adjust the frequency, mode or the time on the display by mistake.
Customers that finish quicker should use the remaining time to breathe deeply until the others with longer training times have finished.
Please pay attention to the following symptons:
Muscular trembling is a sign of overloading the muscle. Ensure that you or your customers have enough time during exercise to have a drink and catch some breath. Try not to stand over sensitive customers but observe their reactions as they train.
Risks of vibration training
We have had no serious injuries in all the years that we have been training with vibration equipment. So the actual legal status of the signed declaration of intent (contraindication, sample letter) in the Theoretical Chapter is untested should it go to a court and therefore I would recommend that it is viewed as reference.
In the Studio we do not allow customers to use the equipment if they have not signed this declaration. This has only happened twice in over a thousand customers.
I strongly advise that the vibration plates should not be left unattended in the gym, hotel, or spa facility! The plates are too valuable and too dangerous for misuse.
A customer, who is standing or lying on the plate without the correct knowledge, could result in a serious injury.
Important safety features of plate training are:
•Supervision.
•Eye contact with the customer.
•Signing the contraindication and safety instructions before the first plate training begins.
Sport plate & plate settings
Please refer to the manufacturer’s instructions as they can vary between machines. For amateurs I use sports plates with a total lift of about 4-8 mm (2x the amplitude, usually referred to as low or high. The exception was a previous plate with 12mm lift / 6 mm amplitude).
The latter is not suitable for beginners in my opinion, because it is too intense! For advanced users, this plate is quite suitable.
The most important thing in the quality of the plate is the number of vibrations (Hz number), set at the console, travels down continuously to the plate.
The amplitude set on the console, is slightly smaller on the vibrating plate.
The muscles need a clean contraction.
The fastest setting should be at a maximum of 33Hz in order to ensure a clean contraction (maximum speed strength).
We achieve the best results with a reduction in the number of Hertz, which should not be less than 25Hz.
Below this range (25Hz) should only be used by therapists with special machines with small amplitudes who work in the field of rehabilitation. The risk to internal organs, damage to the eyes or brain is difficult to assess from a personal trainer or private stakeholders. For your own protection omit frequencies below 25Hz.
Sport plate manufacturers who have gained around 10 years of experience have locked this frequency range, as sports plates can deliver in low amplitude 1.5G (gravitational acceleration) and up to 4G (depending on the Hertz frequency setting).
We have the best experience with Hertz settings between