faq's

How long has Vibration training been around?

With the onset of space travel in the 20th century, it was found that the bone density of astronauts declined significantly while in space. Vibration therapy was developed as a way to re-build bone density on their return. From this, the link was made to the elderly, who lose bone density as they age and scientific studies showed that vibration training actually increased bone density significantly. Further scientific research discovered that vibrations caused a stretch-reflex in the muscles producing continuous muscle contractions. The former Soviet Union began using the principle to improve performance in sporting events and during the 1970's, Russian Scientists continued the research into vibration training, finding significant improvements in muscle strength and flexibility and decreases in recovery times after exercise. It was only after the Iron Curtain was pulled down that the western world caught onto the training method, when scientists from Italy and Israel began their own research into the field. It is now widely acknowledged as an exercise tool, with further applications in rehabilitation and pain relief.

Could a Vibration training workout replace my entire fitness programme?

Vibration training can increase isometric (static) and isotonic (dynamic) muscle strength, increase flexibility and mobility, improve co-ordination and improve core stability. It really depends on your personal aims but in most cases, vibration training is a great replacement for an entire fitness programme.

Are there any age limits for vibration training?

So long as there is trained supervision, children as young as 14 can do vibration training as young people can also benefit from vibration training. In terms of a maximum age limit vibration training holds enormous benefits to conditions such as osteoporosis and arthritis. Due to the nature of the machine, the elderly can activate their muscles in a simple, safe way without extra strain on the joints and ligaments.

How many times a week should I do vibration training?

For maximum results it is advised to use the Power Step Plus at least 3 times a week, although even using the machine once a week would be beneficial. We advise training 3 times a week, as frequent stimulation of your body will help you achieve your training goal much sooner. To achieve a training effect you have to keep overloading the body so it adapts to withstand extra stimuli. If you only train occasionally your body will not have the need to adapt so your training will not have any effect.

How many days rest period do I need between training sessions?

Due to the nature of vibration training, recovery times after training are greatly reduced when compared to conventional training. Therefore, you can train on the Power Step Plus every day if you have gradually increased your training intensity are comfortable to do so.

Will vibration training cause me to lose weight?

The principle of energy balance is such that the calories consumed during a day would have to be less than those expended to start a reduction in fat stores. Vibration training has a large influence on many of the processes involved with losing weight though so you will most likely lose fat stores while training this way. This will however depend on how fit you already are - the more fatty tissue you have in the body, the more you will lose. Training on a vibration machine has shown to increase metabolism. However, as with any training modality you will have to control your calorie intake to see any changes. It is important to note that the reduction in fat stores will not necessarily be reflected with a loss of body weight. The increases in bone density obtained with vibration training may cause an increase in weight. Furthermore as muscle tissue is heavier than fatty tissue, the increases in muscle stores that occurs with Vibration training will also cause you to put weight on, although your body tone will visibly improve.

Will I sweat during the vibration training workout?

Any exercise or physical effort performed to cause a training effect will cause an increase in body temperature and metabolism. So if you normally sweat whilst working out you will sweat during your vibration training workout.

Can I use vibration training to increase my flexibility?

Yes. The Power Step Plus uses the Janda Stretch method to increase joint mobility. In this process, the muscle contracts and relaxes and all muscles and joints that are utilised during the exercise are fully mobilised. Furthermore, adhesions are loosened by the vibrations, which also helps to increase flexibility. Additionally, the Golgi apparatus in the muscles are activated while training on the Power Step Plus, which causes high levels of relaxation.

I am a well-trained individual so can I start using the advanced programme immediately?

Even the most trained of athletes will need to time to let their body get used to vibration training, so it is advised not to start immediately with an advanced programme. It is found, that fitter, trained people progress more quickly than the untrained person, by increasing the intensity as described previously. You must always ensure that Vibration training is fatiguing though, to guarantee a training effect.

Can I train my entire body on the Power Step Plus in one session?

Vibration training has an immense advantage over conventional training. As the sessions are shorter and less strain is caused, there is considerably less muscle damage caused. Therefore, there is no reason why the whole body cannot be trained on the Power Step Plus in one session.

Should I alternate the muscle groups I am exercising on the Power Step Plus?

It is completely up to the individual whether muscle group exercises are alternated in a session. However, it is sensible to alternate between upper body, lower body and abdominal exercises to allow each group a rest in between.

Should I do cardiovascular training as well as the vibration training workout?

Depending on your training aims you could miss out cardio training from a workout, if you were to have little or no rest in-between exercises and performed them all dynamically. This type of Vibration training will elicit many of the effects of regular cardio training. However it will not cause changes in the heart muscle as seen with cardio training. If you are a sportsperson using vibration training as part of your regular training we suggest you do carry out cardio training as well, and this way the vibration training will augment the effect of your cardio workout immensely.

How long will the vibration training effects last after I stop using it?

Due to the principle of reversibility, the effects of vibration training would diminish with time, if you were to stop doing it. This is the same with any type of training. If any muscle tissue in the body is not being used, the body will begin to break it down. The speed that the effects diminish, will depend on the indevidual.

Are there any side effects from vibration training?

Some people complain of headaches after training. If this is the case, providing you have been training correctly, then your headaches will be caused by lack of fluid intake before training. Almost 70% of the population is suffering from dehydration and as our bodies consist of over 50% water, fluid balance is vital.

Are there any long-term effects of vibration training?

In the many years of research into vibration training conducted so far, no negative effects have been found with use of the Power Step Plus, when used according to advice and instructions. Just ensure that the machine is used safely and responsibly and you consult a medical professional if you have any of the contra-indications.

My doctor/specialist has never heard of Vibration Training, what should I do?

Vibration training is getting more widely known and is used by health experts, pyshiotherapists etc for its benefits. However if you are worried, have any concers or have recently suffered illness it is always advisable to contact your doctor.

Can vibrations be harmful?

The human body is perfectly built to absorb the vibrations that we may encounter in everyday life. However, in the increasingly mechanical world we live in, certain occupations (helicopter pilots, truck drivers, pneumatic drilling) cause workers to absorb high levels of vibrations on a daily basis. This has been shown to elicit many physical complaints, mainly in the spine and joints. The Power Step Plus however has many fundamental differences to these cases. While exercising on the machine the muscles are actively absorbing the vibrations, not the joints and where as the population above are exposed to the vibrations for many hours every day, the training time on the Power Step Plus is far shorter.

If I have arthritis - can I do vibration training?

Arthritis is an affection of the cartilage in the joints, which is very common among the elderly. Of people over 65 at least 25 % are suffering from some form of arthritis. It causes the quality and the amount of cartilage to slowly diminish, so that outside forces will ultimately have to be absorbed by the joint itself. In the early stages, arthritis can go unnoticed. But over time it will cause pain, swelling, stiffness and restricted movement of the joint. As a result, muscle strength will decrease as well as co-ordination and endurance. Especially if the ankle, knee or hip joints are affected, arthritis can be a severe impediment to everyday life. Establishing limits to the capacity for training should be done with extreme caution for the group of patients with serious arthritic complaints. Vibration training can lead to the reduction of complaints, as well as to a decrease in the amount of painkillers that patients need. Cartilage is a like a sponge squeezed dry under pressure, and like a double action pump then fills itself with synovial fluid. In this way the cartilage is provided with necessary nutrients. Muscles, ligature and tendons have an important function in absorbing shocks and in providing stability in the joint, and they are trained by exercising on the Power Step Plus as well.

Can varicose veins be prevented or treated by vibration training?

Blood from the lower limbs is pumped back to the heart using valves in the blood vessels, which stop the blood returning to the lower extremities. Varicose veins are caused when these valves leak. As vibration training causes a huge increase in circulation it can improve the return of blood from the lower limbs if used on a regular basis, especially when performing exercises dynamically. It should be noted that we advise you to massage around varicose veins manually before using the Power Step Plus for massage exercises.

How is circulation affected by vibration training?

During exercises where the muscle is contracted, circulation usually decreases (vasoconstriction), but when training on the Power Step Plus, circulation in both the muscles and skin tissue is increased significantly, which is very beneficial. Furthermore, during the massage exercises circulation will improve locally, with the benefit of reducing cellulite. You can feel this in the warmth of the skin as you train.

How does vibration training cause involuntary muscle contraction?

If you are standing on the Power Step Plus while it is turned off, your body will be naturally balanced. As soon as you start the vibrations, the natural balance of the body is interrupted so to recover this balance, the muscles of the body will be stimulated immediately. When performing different exercises, the muscles supporting the joints in action will stretch, which is registered by the muscle spindles. This in turn sends a message to the cortex of the brain, which then sends signals through the spinal cord to cause a reflex contraction. Therefore changes in position are countered immediately.

Is it normal for my legs to itch during and after training?

Itching may occur while using the Power Step Plus, which is due to the large increase in circulation caused while training. This is completely normal. However, in rare cases erythemia may occur which is a severe reddening of the skin - usually on the legs. It is normally just a temporary phenomenon but if it persists we advise against continuing with your vibration training.

Are there specific exercises for the stomach, thighs, buttocks and lower back?

Many of our vibration training exercises are ideal for working the above areas. You can refer to the DVD and manul for specific excercises, or simply ask us!