TIPS:
1. Before you start, decide which exercises you are going to do from this Exercise Guide.
2. In the standing pose, ensure your feet are wide enough apart for stability and that you maintain good posture.
3. The VT-7 should not be used for longer than 10 minutes per session unless following a specified program.
Initial Use
If you are using a Vibration machine for the first time you might like to feel the vibration with one foot prior to stepping onto the Vibration Platform.
Choosing the Right Speed
The following speeds are a recommendation only and would depend on your state of health and physical condition. To enable good balance, your feet should be equally distanced from the centre axis.
Between 1-10:
Ideal for bone and muscle strengthening, balance control and abdominal exercises. It is also good for recovery of muscles after injury and relieving back pain. Start at a speed from the lower end of this range until you feel comfortable and can maintain your position at a higher speed.
Between 11-25:
At these speeds your muscles don’t get the chance to completely relax between contractions so your intensity is greater and you’re optimizing your workout to gain maximum muscle strength. To work effectively at these speeds you need to be physically strong and healthy – it’s not for everyone and could take up to 3 months of training until you reach this level.
Mid to Higher Speeds:
High speeds are only suited to massage and relaxation positions. They’re not meant for general exercise and are effective when you are resting just part of your body on the Vibration Platform i.e. one leg, or one arm.
Intensity
To increase the intensity of your workout we suggest you:
1. Extend the time of each position by progressively increasing from 30 to 45 to 60 seconds (as instructed in our programs)
2. Perform exercise dynamically i.e. with movement
3. Increase the speed (within the recommended limits of our programs)
4. Incorporate unilateral movement (i.e. perform exercises on one leg, etc.)
5. Increase amplitude by moving your feet further apart
For Strength:
Start at 30 seconds for each position; up to 10 minutes total exercise time per session; 3 times per week (alternate with a day’s rest).
For Massage:
Start at 30 seconds for each position; up to 10 minutes total exercise time per session; 3-5 times per week. (If you are following a program the recommended duration of exercises
may vary).
Rest
New users should start off gradually and may need to rest by stepping off the VT-7 for 30-60 seconds between strength exercises.
