Effects of adding whole body vibration to squat training on isometric force/time characteristics

Recent studies have suggested that Whole Body low frequency vibration may elicit an acute postactivation potentiation response, leading to acute improvements in power and force development. Potentially, the use of vibration between sets of resistance training rather than during training itself may lead to increased recruitment and synchronization of highthreshold motor units, minimize fatigue potential, and facilitate the chronic adaptation to resistance exercise.

Conclusion: The data suggests that there was a significant benefit afforded by adding Whole Body Low Frequency Vibration to a short-term resistance training protocol with regard to ''explosive'' strength expression. The addition of vibration prior to and between sets of resistance exercise may be a viable alternative to vibration applied during resistance exercise when trying to improve ''explosive'' isometric strength.

What's it all about?

Cyber Body Slimmer is a machine that gives the body's muscles a high-speed workout by using vibrations to stimulate them to contract and relax. They generally contract once or twice a second, but by standing on the Cyber Body Slimmer, its vibrations cause an automatic reflex muscle contraction of 30-50 a second.

Cyber Body Slimmer is a great time-saver due to the effectiveness of training and the fact that many muscle groups are activated at the same time. It's claimed that 10 minutes on the Cyber Body Slimmer will have the same results as 60 minutes of conventional strenuous training.

What the expert says... Mark Andrews is a remedial therapist.

Better results in less time

Cyber Body Slimmer is like the microwave of fitness - you can do as little as 10 minutes and still achieve a great workout.

Start gradually

The best way to train is by increasing the frequency gradually. Beginners are advised to start with nine minutes of the resistance programme, followed by nine minutes of the stretch, massage and relaxation programme, both on the lower frequency and amplitude settings.

Stand correctly

In order to develop strength, power, muscle tone and definition, it is essential to adopt a position that puts tension on the muscles. For example, if you're doing the squat position, have your knees bent and lean from the hips, as if you are about to sit on a chair.

Keep your workout short

Although everyone is different, it's usually enough to start with no more than 30-60 seconds on each exercise. This will reduce the duration of the workout, which is a real bonus for people who are time-short but crave results.

Combine your exercises

Try to choose a combination of compound exercises (such as squats and push-ups, which use more than one muscle group) and isolation exercises (biceps curls and front raises). You'll get a better training response, as well as increasing potential calorie burn.

Keep your knees bent

Vibration training stimulates the contraction of the muscle spindles, so it's important to keep your knees slightly bent to avoid jarring through the joints.

Drink enough water

Your muscles will be contracting 30-50 times more quickly, thereby generating a lot of internal heat, so even if you don't feel thirsty, always drink water while you're working out.

Train for other sports

Using Cyber Body Slimmer can help you get far better sport-specific benefits. With skiing, for example, stand in a crouched ski squat position for 30 seconds, and your quads will receive a more appropriate training stimulus than any standing squat against a wall. You can get similar benefits for your golf swing, rugby scrum and so on - just stand in the sport-specific position.

Getting started

Celebrity devotees include Madonna, Jonathan Ross and Donatella Versace. But don't fret if you're not in the A-list league of owning your own. A number of health-club chains now have one or more Cyber Body Slimmers as part of their gym equipment, and several community leisure centres now own one, too.

Once on the Slimmer, the beginners' programme involves standing in nine different positions, each held for 30 seconds. You can choose your intensity of vibration stimulus from the control panel. Beginners are encouraged to start off at 30 vibrations a second, progressing up to 50. Getting started is easy - simply stand on the machine, select the appropriate vibration level on the control panel, and position yourself in each of the nine positions.

Each Cyber Body Slimmer comes with an instructional manual/booklet showing visual descriptions of each of the positions for resistance, flexibility and massage. Allow up to 20 minutes for a total workout for resistance, flexibility and massage. The instructions are comprehensive and simple to read and follow.

The gear

After Madonna bought a Power Plate, sales soared; at one point John Lewis's version - which costs £2,599 - was the store's fastest-selling fitness product. The larger version costs nearer £7,000, but at least you don't have to buy any specific gear once you've splashed out. What's more, there is no impact through the joints, so you don't even need to wear trainers. That said, it is generally good practice to wear protective footwear when you do exercise of any kind.

To get the most out of the positions, you do need comfortable clothing, as you vibrate your way to a better body.

Impact of Whole-Body Vibration Training Versus Fitness Training on Muscle Strength and Muscle Mass in Older Men: A 1-Year Randomized Controlled Trial

This study investigated the effects of 1-year Whole Body Vibration training on isometric and explosive muscle strength and muscle mass in community-dwelling men older than 60 years.

Conclusion: Whole Body Vibration training is as efficient as a fitness program to increase isometric and explosive knee extension strength and muscle mass of the upper leg in community-dwelling older men. These findings suggest that Whole Body Vibration training has potential to prevent or reverse the age-related loss in skeletal muscle mass, referred to as sarcopenia.

Power Slimmer Advantages

Kevin Watson has been a full-time writer since 2006. Among his clients are Apple, Dell, DHL and Panasonic. His magazine articles include an award-winning piece for "Communicator." Watson is a qualified technical writer. He also has a master's degree in strategic management from Middlesex University. By Kevin Watson, eHow Contributor

Using a Cyber Relax Power Slimmer can tone and condition your muscles quickly and easily.

A Slimmer is a machine that gives your body's muscles high-speed exercise. With a normal exercise regime, your muscles contract twice each second. With a Power Slimmer, you can increase these contractions to 50 each second. The Cyber Body Slimmer achieves this by using vibrations that prompt your muscles to contract automatically.

Save Time

A Cyber Body Slimmer saves you a lot of time. As a rough guide, if you spend 10 minutes on a Cyber Body Slimmer, you give your body the same as an hour's standard fitness training.

Body Improvements

A Power Slimmer improves your muscle definition, muscle tone, and your strength. Regular sessions on a Power Slimmer can make you look and feel healthier and more confident.

Stress

Regular use of a Power Slimmer offsets the effects of stress on your body, and aids the treatment of stress-related conditions.

Sport

Use a Power Slimmer to improve your muscles and stamina for particular sports. If you play sports such as golf or skiing, you can benefit from a Cyber Relax Slimmer simply by standing in a position you use on the golf course or snow run. The vibrations of a Cyber Relax Slimmer strengthen the muscles needed to hold this position.

Versatility

Anyone can use a Cyber Relax Slimmer. You can create exercises around your needs and the time you have available.

General Fitness Regime

A Cyber Relax Slimmer fits well into a general fitness regime. It complements other forms of exercise and helps achieve your fitness goals faster.

Quick Recovery

It can take a few minutes to recover from a conventional workout. With a Cyber Relax Slimmer, the recovery time is faster.

Medical Benefits

Some hospitals use Cyber Relax Slimmers for stroke victims and patients with multiple sclerosis, asthma, arthritis, Parkinson's disease, osteoporosis and spina bifida. The vibrations of a Cyber Relax Slimmer help strengthen weak muscles. Use of the Power Slimmer may even reduce pain.

Clothing

There's no need to buy specific clothing when you use a Power Slimmer. You don't have to wear trainers, either, because a Cyber Relax Slimmer workout doesn't place any pressure on the body's joints.