“
Whole Body Vibration Training Basics Goals ♦ Minimum recommended usage (but work up to this slowly): five to ten minutes of vibration at mid-level frequency each day, but it is not a problem if you miss some days. It is great if you can work up to doing twenty minutes per day. ♦ Maximum recommended usage: twenty to thirty minutes of vibration per day. Basics ♦To target different muscle groups, choose different positions from the pictures in this book or from the poster found on my website. ♦Do each exercise position for thirty seconds to one minute, either holding the position (static, or isometric) or moving in and out of it (dynamic, or kinetic). ♦Many benefits are achieved even if you only stand on the machine. In fact, standing upright on the plate is a great position for increasing bone density, as it helps to transmit the vibration throughout your body. So, even if you are too tired to work out, do stand or sit on your plate—relax and vibrate! ♦Mid-level speed settings are optimal for muscle strengthening exercises. Higher speed settings are better for stretching and massage. The most important thing is just to do some vibration! Remember that all vibration works for strengthening, stretching and massage, lymphatic drainage, and other health benefits.
”
”