At Home Fitness Articles & Features

Why does vibration training work?

Aaron Dorksen — Mon, 06 Feb 2012 22:54:07 +0000

(Note: It’s Vibration Training Week here at At Home Fitness. This is the fifth in a five-part series in which we’ll feature information on this increasingly popular area of fitness).
Whole Body Vibration Training (WBV), also known as Accelerated Vibration Training (AVT), stimulates the body’s reflexes to result in alternating muscle contractions and relaxations.
Vibration machines can be used for many different physical benefits. Depending on the settings and way your body contacts the machine, a vibration machine can be used for stretching, improving balance, core exercises, strength training and even massage therapy.
For stretching and basic strength training, the user can stand on the platform and hold a static exercise position (ie: squat, hamstring stretch or triceps dip). For more advanced strength training, perform dynamic exercises (ie: squat movement, pushup, bent over row).
The vibration plate motors send vibrations that you can adjust (usually between 30-50 Hertz), which travel into the activated muscle groups.
The vibrations create instability, which the body senses and reflexively contracts muscles involuntarily to stabilize and react to.
The muscles contract in response to the plate vibration and movement, resulting in rapid contractions and accelerated results.
Alternating muscle contractions and relaxations results in a user’s muscle tissues activating and reacting up to 50 times per second. Studies have found up to 97 percent of the muscle fibers may be activated instantaneously, compared to as little as 20 percent with traditional methods.
Because of this uniquely efficient way of training, users can see major benefits by working out on their vibration machine for as little as three times a week for 30 minutes.
Having used a vibration training machine to complement my own workout routine, I can attest to the fact that they are a great way to improve strength, flexibility and balance.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

What are best exercises on a vibration trainer?

Aaron Dorksen — Fri, 03 Feb 2012 23:35:53 +0000

(Note: It’s Vibration Training Week here at At Home Fitness. This is the fourth in a five-part series in which we’ll feature information on this increasingly popular area of fitness).
There are many more exercises that can be done on a vibration training machine, such as Power Plate and 3G Cardio vibration machines, than people may be aware of.
First, here’s what you don’t do on a vibration machine. You don’t simply stand there and shake off weight and tone muscles.
And, you don’t stay on the vibration machine for long periods of time, such as with an elliptical machine or treadmill.
A vibration plate user must perform standard static and dynamic exercises on the vibration machine that are similar to ones they’d do with traditional weights. Choose a hertz level that you’re comfortable with (between 30-50 Hz usually) and perform exercises for counts of 30 or 60 seconds in most cases. Hold the mid-point of the exercise, or perform them slowly through the complete motion.
Some of the best exercises on the vibration machine for upper body are pushups, shoulder press, biceps curl, triceps dip, bent over row, front raise and dips. Some of these exercises require using straps that are included.
For legs, perform squat holds or full squats, calf stretches or raises, step-ups on and off the platform and leg massages.
The muscles contract in response to the plate vibration and movement, resulting in rapid contractions and accelerated results, according to 3G Cardio. The vibrations create instability, which the body senses and reflexively contracts muscles involuntarily to stabilize and react.
At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

What are good vibration machines?

Aaron Dorksen — Thu, 02 Feb 2012 15:07:18 +0000

(Note: It’s Vibration Training Week here at At Home Fitness. This is the third in a five-part series in which we’ll feature information on this increasingly popular area of fitness).
There are nowhere near as many vibration machines on the market as say treadmills or ellipticals, but there are still a number to choose from.
Two independent review websites for best vibration machines I’ve found very useful to learn about vibration machines – and which ultimately helped me decide on one to purchase recently – are www.vibration-machine-reviews.com and www.vibrationplatereview.com.
I think these websites do a good job comparing important basic information such as size, power, Hertz levels, special features, price, manufacturer and overall ratings.
Just like with treadmills, not all vibration machines are created equal. Two of the best lines of vibration plates are Power Plate and 3G Cardio.
The top-rated vibration trainers on both websites and earning “Best Buy” awards are Power Plate My7 (MSRP $7,999), 3G Cardio AVT 6.0 Vibration Machine, ($4,999), Power Plate Pro 6 ($10,750) and 3G Cardio AVT 5.0 Vibration Machine ($3,999). They all received score rankings between 92 and 97.
Incidentally, all four of these machines are carried by At Home Fitness in its Arizona superstores and oneline at www.athomefitness.com.

How does vibration training work?

Aaron Dorksen — Wed, 01 Feb 2012 15:06:39 +0000

(Note: It’s Vibration Training Week here at At Home Fitness. This is the second in a five-part series in which we’ll feature information on this increasingly popular area of fitness).
The first article in this series explained what vibration training is. In a nutshell, the upward vibrations coming from the platform cause the user’s muscle tissues to activate and react — up to 50 times per second. In fact, up to 97 percent of the muscle fibers are activated nearly instantaneously, compared to as little as 20 percent with traditional methods.
A person doesn’t just stand on the vibration platform. They must hold common static exercise positions such as squat, calf raise or pushup.
Today, we’ll examine what takes place in the muscles and bones during this process that makes vibration training so effective. We’ll learn the answer to the question, “Does vibration training work?” and if so, “How?”
The key to the vibration training process is “progression of fatigue.”
During normal strength training, only a small portion of the total muscle belly fibers are recruited to assist in the motion in the early stages of working out. Depending on how skillfully or hard you lift weights, you may or may not eventually reach a high level of muscle fatigue – when the core muscle fibers fatigue and other muscle tissues are recruited to help assist and continue with the motion.
With vibration training, the “progression of fatigue” is immediate.
All fast- and slow-twitch muscle fibers are instantaneously called into service because of the near-immediate level of fatigue produced by the vibrations. All the muscle fibers are recruited at the same time in order to respond to the upward force of the vibration platform movements.
When muscles are stimulated to near peak capacity, it maximizes muscle strengthening and flexibility.
Many other positive effects may also be possible, such as improved cardio health and circulation, bone density increased, and lymphatic drain of toxins due to the exercising taking place.
Not only has vibration training been found to be highly effective and efficient in numerous studies, but it’s also very safe compared to other traditional methods.
Many people age 40 and older aren’t healthy enough to load weights onto a bar and do squats. Their knees and back might not be able to take it.
However, vibration training has been found to be very safe on joints and ligaments and is even prescribed for senior citizens in many instances.

What is vibration training?

Aaron Dorksen — Tue, 31 Jan 2012 17:50:02 +0000

(Note: It’s Vibration Training Week here at At Home Fitness. This is the first in a five-part series in which we’ll feature information on this increasingly popular area of fitness).

If you’re interested in fitness, chances are by now you’ve heard of vibration training. If you haven’t, then vibration training is an area of training rapidly growing in popularity that it would benefit you to learn more about.
Whole Body Vibration Training (WBV), also known as Accelerated Vibration Training (AVT), allows people to exercise in an extremely efficient, safe manner using vibrations that stimulate the muscles.
This type of exercise dates back to ancient times, but regained popularity in the 1960s when Russian cosmonauts used vibration training to counteract the effects of muscle mass and bone density while in space.
Before the cosmonauts went into space, they took part in vibration training that strengthened their muscles and bones so that they’d remain stronger throughout their mission and upon returning to Earth.
Vibration trainers have been around for less than two decades in fitness clubs, but are now more and more readily available for home use as well through fitness retailers such as At Home Fitness.
Today, vibration machines are used by everyone from physical therapy and rehab patients, to professional athletes and celebrities, to the couple next door looking to stay more healthy and fit.
The easiest way to explain what takes place in vibration training is by examining the basic physics for “Force” as defined by Sir Isaac Newton’s equation: F = m * a (Force equals mass times acceleration).
To improve strength, people must expose their bodies to forces that are greater than normal in daily life.
In traditional strength training, such as lifting free weights or using a weight machine, people increase the “mass” by adding more weight.
In vibration training, it’s the “acceleration” that’s increased.
The “force” is generated by the upward vibrations coming from the platform which cause a user’s muscle tissue to activate and react up to 50 times per second. In fact, up to 97 percent of the muscle fibers are activated nearly instantaneously, compared to as little as 20 percent with traditional methods — and in a lot less time.
A person doesn’t just stand on the vibration platform. They must hold common static exercise positions such as squat, calf raise or pushup.
For more people with more advanced fitness levels, they can perform dynamic movements such as going through the motion of a squat or pushup. Vibration training has been found to be safer on joints and ligaments and to provide much greater results than traditional methods for people of all different ages and fitness backgrounds.
Coming tomorrow, I’ll explain how vibration training works.

Three new reasons to give up drinking soda

Aaron Dorksen — Fri, 27 Jan 2012 03:23:55 +0000

I’ve had an on-again off-again relationship over the years that I just can’t shake off.
No, I’m not talking about another woman – I’m happily married.
I’m talking about my relationship with soda, aka pop, sometimes called soda pop.
I’ve tried to quit and actually been successful for different stretches of time, but I’ve gone back to drinking beverages such as Coke, Pepsi and Dr. Pepper lately.
After learning about some new studies being done I’ve re-discovered the willpower to stay away from soda again.
Most people know that carbonated soda pop has helped fuel obesity and rising health care costs in the U.S.
Drinking glass after glass of soda will bloat your stomach and add to your love handles more and more the older you get. That can help lead to diabetes
However, here are three new reasons to stay away from the sugar water:
1. Soda causes invisible fat buildup around organs – Danish researchers have found that that drinking non-diet soda leads to dramatic increases in dangerous hidden fats.
Participants in a study were divided into control groups and asked to consume either soda sweetened with 50 percent glucose and 50 fructose (table sugar, the soda sweetener of choice in Denmark), milk containing the same amount of calories as the regular soda, diet cola, or water every day for six months.
Researches found the total fat mass remained the same across all beverage-consuming groups, but they discovered major increases in fats that are hard to detect with the naked eye occurred.
People who drank the regular cola experienced a 132 to 142 percent increase in liver fat, a 117 to 221 percent jump in skeletal fat, and about a 30 percent increase in both triglyceride blood fats and other organic fat. The regular soda-drinking group also experienced an 11 percent increase in cholesterol, compared to the people who drank beverages.
Even worse new for us in the U.S. is that in our country pop is often sweetened with high-fructose corn syrup, which has been found to cause even worse fat buildup.
And don’t turn to diet soda as a healthy alternative. Artificial sweeteners and food dyes have been linked to brain cell damage and hyperactivity. Additionally, people who drink diet soda are also more prone to developing diabetes.
2. The stuff is toxic, too – Drinks such as Mountain Dew include a toxic flame retardant chemical ingredient to keep the artificial flavoring from separating from the rest of the liquid.
Brominated vegetable oil (BVO) is used in some sodas and sports drinks.
This junk can not only ward off flames, it’s been found to cause bromide poisoning, which has symptoms such as skin lesions, memory loss and nerve disorders.
3. There are possible unseen dangers – High-fructose corn syrup is used as a sweetener in many types pf soda.
HFCS has been found to cause heart problems in some instances and is made from genetically engineered (GE) corn.
GE technology didn’t start being used in foods and drinks until the 1990s and we don’t know all the long-term effects of it yet. Some scientists have reported GE crops can cause problems with accelerated aging, digestive tract damage and infertility. Basically, you could stay we’re lab rats until enough time has gone by to chart the effects of GE corn.
After learning all of this, next time I pull up to the drive-through or the waiter comes over to my table and asks what I’d like to drink, I’m saying “water” or “unsweetened iced tea.”

What’s the best way to shop for a treadmill?

Aaron Dorksen — Wed, 25 Jan 2012 21:17:48 +0000

I have covered this topic before, but continue to hear people ask “What’s the best way to shop for a treadmill?” Back buy popular demand, here are five more tips to go about getting the best treadmill to fit your needs.
1. Establish a gameplan – Just like a pro football team shows up on Sundays with a good idea what it wants to do in the game, you should set up a plan before you start shopping.
Write down how much you plan to use the treadmill, what activities you’ll do on it (ie: walking, light running, distance running, sprints) and how much you can afford to spend.
2. Try it out in person – Don’t buy a treadmill online or from some Big Box store that appears to be a great deal without trying it out. Chances are you won’t wind up liking it and it will eventually serve as a clothes rack in the back of an extra bedroom or box holder in the garage.
Go into a specialty fitness store such as At Home Fitness (Arizona) and let the experts give you a guided tour of what’s available.
Bring a pair of running shoes and ask to try out the treadmills like you’ll use them at home. If you plan to run on it, then run on the ones in the store you’re interested in.
Many of us have used a treadmill in a hotel or resort that doesn’t work right, is broken, or unstable and doesn’t seem to support very well. Make sure you really like the one you buy so that doesn‘t happen to you.
Most treadmills look similar and it will be hard to tell them apart by simply walking on them. The biggest mistake people make in buying a treadmill is not taking it for a proper test “run.”
3. Don’t under buy your treadmill – As mentioned above, if you plan to do a good amount of running on a treadmill make sure you get one that accommodates it. Some treadmills aren’t even designed to be used by someone who weighs over 200 pounds running on them on a regular basis.
4. Explore your options – There are lots of options available on treadmills and sometimes you can save money on high-end treadmills depending on what options you go with.
For those who want a high-end treadmill, Landice is an outstanding brand to choose. You can mix and match options even at the elite level.
Landice offers two different sized frames (L7 and L8) and four different electronic boards (pro trainer, pro sports trainer, cardio trainer and the top of the line executive trainer) to select from.
When it comes to mid-line treadmills, brands such as Vision Fitness, which is manufactured by Johnson Health Tech, offers many great options.
Finally, for entry-level treadmills, AFG (Advanced Fitness Group), is an outstanding choice.
5. Warranty, warranty, warranty – Check the warranty. Some companies undersell the competition, but they know full well that seven years or so down the line people will be coming back to them to buy replacement parts and/or service and often wind up spending another $500-700. (There goes the initial “good deal” out the window.)
However, companies such as Landice offers a lifetime warranty. So there can be a huge difference.
Contact the pros at At Home Fitness for more information: www.athomefitness.com

Benefits of Whole Body Vibration training

At Home Fitness — Wed, 25 Jan 2012 20:10:53 +0000

The benefits of Whole Body Vibration training are becoming more and more
apparent.A growing number of people are using vibration machines in health clubs and their own homes.

Also, more and more research is being done that shows the benefits of using Whole Body Vibration training.
Here are 12 areas in which Whole Body Vibration training is being researched in studies to help people improve their health.
* Circulation
* Immune system
* Cardiovascular system
* Muscle tone
* Overall strength
* Flexibility
* Exercise recovery
* Balance
* Bone density
* Mood
* Pain management
* Massage therapy

Of course, not all vibration machines are created equal. In order to maximize the effects of vibration machines, it’s important to shop around
for the best you can find within your budget. At the top of the line for the Vibration Machine Reviews “Best Buy rankings” are Power Plate My7 (MSRP $7,999) with a 97 score, followed closely by 3G Cardio AVT 6.0 Vibration Machine (96 score, $4,999). Two others that are also top of the line are Power Plate Pro 6 (95 score,$10,750) and 3G Cardio AVT 5.0 Vibration Machine (94, $3,999).

Five great fitness ideas for senior citizens

Aaron Dorksen — Mon, 23 Jan 2012 15:20:10 +0000

If you are old enough to remember working out when Jane Fonda helped usher in the golden age of fitness, leg warmers were all the rage and Jazzercise classes popped up everywhere, chances are that you’re now a senior citizen or approaching that age.
Hopefully fitness is not a forgotten memory for you now.
People should keep moving as much as they can for as long as they can, but need to be smart about how they exercise at each stage of life.
The Baby Boomer generation needs exercise more than ever to keep muscles from stiffening and weakening. Exercise can also be a great way for people of all ages to feel better about themselves and fight off depression or anxiety.
Here are five fitness tips for senior citizens.
1. Explore the great outdoors – While your body might not tolerate running anymore, try to walk and-or bike as much as you can. Do it by yourself, with a family member or friend, or in groups.
2. Create a home gym – From the simple to fitness-club quality, setting up a home gym will help you exercise in the convenience of your own home. Go into a fitness store to compare prices and get a big-ticket item such as a treadmill or elliptical machine. You can also find smalelr items there, or may even find great buys at garage sales.
3. Research fitness – G to the library, book store or drug store to find books and magazines about fitness that can give you good tips. Read the Internet to, but beware of the source.
4. Find exercise DVDs – If you don’t have the time or money to join workout groups, find exercise DVDs and work out along with them. It’s a great way to find motivation and also watch someone else to make sure you’re doing the exercises correctly.
5. Change it up – Some people tell me “exercise is boring.” I ask them right away, “Do you change up what you’re doing and try to be creative?” Most often they reply, “Well, actually no.” If you add some variety, exercising should become more fun.

It’s never too late to enjoy benefits of exercise

Aaron Dorksen — Thu, 19 Jan 2012 02:00:02 +0000

It’s never too late to start exercising.
A regular exercise program can help improve a person’s health regardless of age, weight or athletic ability.
In fact, regular exercise such as running, bicycling, swimming, using an elliptical machine, weightlifting, or even walking on a treadmill can help you live longer and healthier.
Here’s why:
During aerobic activity, a person moves the big muscles in their arms, legs and hips. The effects on the body will be clear right away.
A person will breathe faster and more deeply, maximizing the amount of oxygen in the blood.
Your heart will beat faster, and in turn increase blood flow to the muscles and back to your lungs.
Small blood vessels known as capillaries will widen to deliver more oxygen to the muscles and carry away waste products, such as carbon dioxide and lactic acid.
The body will even release endorphins, natural painkillers that improve one‘s mood.
By strengthening the heart and circulation, a host of factors will follow that can help you live longer.
If you’re on an exercise program currently, congratulations.
If not, what are you waiting for? Get going.