Whole Body Vibration Training

Whole Body Vibration Training

by | Oct 9, 2020 | Health, Strength

The Benefits of Whole Body Vibration Training

Whole Body Vibration Training (or WBVT) originated in space medicine as a way of counteracting the severe bone and muscle mass loss that astronauts experience when in space. Whole-body vibration machines such as Power Plate®, work in three planes: horizontal, vertical, and sagittal (front to back), and depending on the setting you are using, your muscles will contract between 25 and 50 times per second! This means that you are able to reach the lactate threshold in less time and with the added bonus of less perceived exertion (i.e. it doesn’t feel as hard as it should!). This is ideal if you are lacking in either time and/or energy. In order to reap the benefits from exercise, you need to increase the forces on your body; mass (weight) or acceleration (speed). WBVT does both!

Each muscle responds to the vibrations, which contract reflexively. WBVT engages up to 98% of your muscle fibres, including the fast, and super-fast fibres, and as a result, you see greater results in a shorter period of time.

The benefits of WBVT are extensive:

  • Increases muscle strength (especially explosive strength) and improves proprioception (balance), by stimulating our natural balance mechanisms
  • Studies have shown that WBVT is 54% more effective than traditional aerobics and strength training in producing visceral fat loss (visceral fat is stored within the abdominal cavity around a number of important internal organs, and is associated with an increased risk of various health problems and diseases)
  • Increases flexibility and mobility
  • Counteracts age-related muscle loss. The more muscle you have, the higher your metabolism
  • Improves blood circulation and lymphatic drainage
  • Increases the production of hormones that are essential for regeneration, repair and anti-ageing, such as the Human Growth Hormone, IGF-1, and testosterone, as well as encouraging serotonin and collagen production
  • Can maintain and increase bone density by providing the stimulus for osteogenesis. The vibrations encourage bones to regenerate in the same, but the more exaggerated way that weight-bearing exercise does
  • Can reduce pain caused by conditions such as fibromyalgia
  • Improves foot to core coordination
  • Addresses your neuromuscular system as a whole (neurological, proprioceptive, cardiovascular and musculoskeletal), rather than isolated muscles

We are now aware that cortisol (the stress hormone) has a very negative effect on our minds and bodies, and it is crucial that we find ways to reduce our levels. Extensive periods of cardio result in more cortisol being released into our systems, so shorter, more efficient workouts are ideal. High-intensity interval training (or HIIT) is a fantastic way to challenge the cardiovascular system, whilst allowing for adequate recovery and repair. Training on the Power Plate® adds intensity to any exercise you do, so you can imagine the huge benefits you will reap from doing HIIT on one!

Many people can use a vibration trainer with no ill effects, but if you are suffering from any medical condition, you should consult a doctor first before beginning any whole-body vibration training. However, some of the contraindications are:

  • Pregnancy
  • Active cancer (tumours with metastases in the musculoskeletal system)
  • Recent fractures
  • Acute inflammation, infections and/or fever
  • Current blood clots or other thrombotic afflictions
  • Recent surgery
  • Serious heart or vascular diseases
  • Acute migraines
  • Epilepsy
  • Acute hernia, discopathy or spondylolysis
  • Hip and knee replacements
  • Recently implanted IUD/coil
  • Wearing a pacemaker
  • Severe diabetes Mellitus with peripheral vascular disease or neuropathy

If appropriate, WBVT can be incorporated into hourly sessions, but for a quick blast, I offer half-hour sessions solely on the Power Plate®. If you are looking for an even greater burst of HIIT, these sessions can be finished with a bout of boxing!

Strength Training

Strength Training

by | Jul 24, 2020 | Strength

 The Benefits of Strength Training

Strength training is critical to our health as we age (especially once we hit 50). Women lose up to 5% of their lean muscle tissue per decade from their mid-30s onwards, and that number increases after 65. The more lean muscle mass you have, the faster your metabolism and the easier it is to lose weight and keep it off. It also decreases the risk for diabetes, stroke, heart disease and depression.

Other benefits include:

  • Decreasing the risk of osteoporosis: strength training is linked to high bone mineral density for both adult men and women of all ages
  • Better insulin sensitivity
  • Improved brain health
  • Decreasing the risk of injury by strengthening the muscles and tendons, and making you physically stronger
  • Keeping you young! Strength training has been proven to reverse ageing in the skeletal muscles
  • Improving your mood – especially during the hormonal fluctuations that occur during the menopause.
  • Burning more calories (even at rest) due to the increase in muscle mass. Hormonal shifts during the menopause can mean the metabolism slows down, so it is even more important to increase the amount of muscle mass you have in order to combat this
  • Giving you a lovely toned, a defined shape which cardio alone simply cannot do
  • Improving posture and reducing back pain
  • Reducing stress and anxiety; making you feel more confident. Excessive cardio can actually increase your cortisol (stress hormone) levels, which can break down the muscle mass
  • Increasing your levels of testosterone. These levels in women rapidly decline as we age. Strength training can increase the levels, making you feel more focused and confident, and have the added bonus of boosting your libido!

Full body strength training should be done at least twice a week, with the final rep of each exercise being challenging. This can be done either in a gym or at home. If you don’t have any equipment, great results can be achieved through body weight resistance (e.g. press-ups, squats, tricep dips etc).

At Lagom Fitness I offer a range of resistance equipment to suit all needs, including dumbbells, resistance bands, minibands, TRX (suspension training), Whole Body Vibration Training (done on a portable Power Plate) and kettlebells.