Vibration machines consist of a plate that you sit or stand on and receive a continual vibration, which causes muscles to contract between 30 to 50 times per second. The constant vibration stimulates your muscles nonstop as you struggle to keep your balance. Benefits of vibration machine training include improvements in overall strength---especially in the de-conditioned, the elderly and those with Parkinson's or multiple sclerosis, according to the American Council on Exercise. Anyone can benefit from using a vibration machine, but for most people, it works best as a complement to a healthy diet and regular fitness routine.
Beginners
"Time" reporter Catherine Sharick noted in a September 2006 article that exercisers should start their vibration plate training by simply standing on the platform in a modified squat---knees slightly bent and hands on the handles. The frequency and amplitude of the vibrations should be set to a low level and, as you feel more comfortable and stable, you may increase the rate of the vibration. Over time, you may challenge your muscles more by performing the squat and then shifting your body weight side to side. Doing this simple exercise just 60 to 90 seconds three days per week is sufficient.
Upper Body
As you become more comfortable with the vibration machine, you can use it to strengthen your upper body. Instead of bending and extending your elbows to complete a full push-up or triceps dip, bend your elbows and hold the position statically to create greater stimulation in the muscles than if you held them on a stable surface. To do a push-up on the vibration machine, place your hands shoulder-width apart on the platform of the machine. Then extend your legs straight so that your toes are supported on the floor. Bending your elbows, hold the lower portion of the push-up for 30 to 90 seconds while the machine vibrates. Triceps dips address the backs of the upper arms and may be done by sitting on the edge of the vibration machine platform with your palms firmly pressed into the surface of the machine. Then lift your hips up off the plate and bend your elbows---holding this position for the duration of the vibration. Do upper-body work three times per week on nonconsecutive days.
Lower Body
Performing traditional leg and gluteal exercises on the vibration machine amps up the challenge of the workout. A full-leg workout might include high squats, one-legged squats and deep squats. To perform any of these exercises, stand on the vibration machine, grasp the handles and set your amplitude and frequency according to your fitness level. The high squat requires you to hold your knees bent at about a 45-degree angle, while a deep squat calls for knees to bend until your thighs are close to parallel to the vibration platform. A one-legged squat involves standing on just one leg and bending it to about a 45-degree angle. Hold any of these exercises for 30 to 90 seconds and perform on nonconsecutive days, three times per week.
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