My Prerequisites for machines for building muscle:
1. Must stay cool. It must be able to go an extra 10 minute lymphatic session after the 10 minute workout session without overheating (automatic shut off).
2. Must be able to handle 50 pounds over your weight and not bog down or cause the belt to slip.
· Believe it or not most brands of machines tell you their max weight limit on the models but these very same companies if you read their actual manufacturer specs they show that they did unloaded testing for their machine’s performance!
3. Must create the stretch reflex response: Machines over 20 hertz will do this.
4. Must allow for user to be able to lean 90% weight back onto heels without machine creating excess vibration into frame, base, or floor (Google “Vibration White Finger”)
Without understanding what kind of exercise routine you need, your current state of health, and goals it can be hard know whether to choose either a high acceleration machine (Pivotal type) like the Hypervibe or a low displacement (linear type) like the VibePlate. Many people who have frequently used the Powerplate enjoy the benefits that come with it and are not overly concerned with optimizing lymphatic system. In truth I have found in interviewing many people using that machine along with trainers at gyms, they do not really realize that the machine is not very effective with lymphatic valve activation.
Although the usage of more linear types of machines like that one, the people tend to do many more dynamic exercises and increase their respiratory rate and so that tends to move the lymph that way. In other words I wouldn’t recommend using a PowerPlate or Vibeplate and just standing there if you wanted to get the full health benefits these types of machines can offer.
For years I used to just sit on the Powerplate at Equinox gym after my serious leg workouts until I discovered the Vibeplate. I find the huge 72” plate is especially convenient for cross training and doing a variety of dynamic movements on it, which are a little more challenging or impossible on other machines with different shaped/smaller plates. This is why the Vibeplate is exploding in popularity on the athletic scene from training military to multiple NFL sports teams, high schools, and physical training and rehabilitation clinics. With such a large plate there is almost no exercise a person can’t do on it. If I do a back workout and a leg work out now I just lay on the 72” plate and get benefit all over at the same time. Sometimes I also lay on a Biomat (infrared emitting pad) which I place on top of the Vibeplate to get two therapies in one.
Strength training and functional muscle building also very much depends on static holds in challenging positions. With a large Vibeplate or their Vibecage again every dynamic movement you would see a trainer do at a gym can be performed on the plate. I sometimes even do my kettle bell workout on one. I am also a big fan of Pilates for building core strength (it’s not just for women!!). A good majority of those floor routines can be done lying down on the Vibeplate.
I used to promote the linear machines (whole plate moves up and down like an elevator) during the first few years of business at my clinics as those were the only options with the exception of a few cheap pivotal types like the Crazy Fit and Confidence machines. Hypervibe or Vibeplate was not around when I first started using these machines. The first machines I used were the Proellixe and the Galileo at a physical therapy clinic where you had to have a monthly membership to use them.
10 minute workouts…a Reality or just Marketing Hype?
There is working out…and then there is a WORKOUT! If someone really is short on time (everyone seems to be these days) and is after convenience thinking I’m going to buy a WBV so I can get efficient exercise into my day, that’s great and all but this means a person is going to really have to work their ass off for those 10 minutes if they want the types of results they are fantasizing about. Not standing on the machine watching TV or reading a book. I used to laugh at new clientele that would come into the clinics all excited about their WBV training class because they think it’s going to be short and easy. A real workout is definitely short on these machines but it ain’t easy. If it’s too easy then you really should be on the machine 30-40 minutes.
People can get so hooked into these companies out there with their appealing marketing advertisements, burn one million calories in 5 seconds on our machine!! Spend 60 seconds on your next workout and finish up with a diet coke! I’m of course being sarcastic but you get the point. There is no such thing as a magic machine that you stand on it casually and the machine does all the work and you reap all the benefits. To really maximize the benefits a person can receive it is 40% the machine being used and 60% the technique employed using the machine.
If the goal is strength training or building muscle or rapid fat loss then the sign of a good session is when you are sore in areas of your body the next day you never thought you could be. Also another rule of thumb is there should be a significant increase in heart rate. A person can certainly use these machines and get benefits without increasing heart rate much but not for the types of benefits we are talking about on this page.
Side note if you are the type of person who needs to exercise as a form of rehabilitation and have weak cardiovascular system then using an oxygen concentrator on a WBV can be very helpful and powerful. Google EWOT. A lot of people who can’t use WBV for more than a few minutes can sometimes triple their workout times by using one of those medical devices. I still have a connection from my earlier clinic days to get them 50% with a prescription.
Dynamic VS Static Usage
If a user is going to do pushups and squats, the more pop the plate has at the acceleration of the plate during the rise to the peak of its amplitude, the harder the workout is going to be. The most powerful machines are capable of the most displacement along with the highest magnitude. For example, 28 Hertz times 10mm is 280 on the Hypervibe. The Vibeplate has 2mm x 50 hertz (100 millimeters of displacement). When building muscle, it’s all about the displacement and Gforce/Magnitude. Multiply the hertz times the amplitude to get the displacement.
Update: The Hypervibe G17 has the 2nd highest displacement (35mm x 7 = 245). The speed has increased while the amplitude 30% less. This now has made doing the 10 minute workout easier taking out much of the ballistic impact. It is now easier to do a 10 minute workout more often as this machine is much easier on the joints. For working out and strength training, this is my new favorite machine. While this model has less displacement then the original Hypervibe model the Gforce can go much higher. So it can actually trick the body into going longer on a workout and able to handle even more Gforce but with less activation of core stabilization because of less displacement.
IMPORTANT Health Guidelines:
A 10 minute lymphatic session should ideally follow a 10 minute whole body vibration workout. As we get older, the speed that oxygen goes to the cells is much lower than when we were younger. When we are younger our cells burn glucose while the older folks who are oxygen starved more often ferment glucose anaerobically, which is why muscles stay sore longer and build up lactic acid longer. As an aged body works out on a vibration machine, the body can become quickly acidified in a brief 10 minute session and will have a weak biologically adaptive healing response. This can also lead to excess inflammation and greater oxidation which is already a major aging factor. Most people cannot do the 10 minute session and complete all the recommended exercises. The body is already broken down, and this is especially for people who have arthritis, immune deficiencies, and other diseases. Please consult with us before trying to begin strength training as there are several supportive protocols before and after that should take constructed around WBV usage.