Vibration platform – a special simulator that allows you to perform weight loss exercises much more effectively due to the fact that physical activity carried out on an unstable (vibrating) surface causes the muscles to reflexively contract up to 50 times per second.
Despite the fact that this device appeared relatively recently, it has managed to gain enormous popularity. What properties of the simulator are responsible for such a stir will be discussed in the article.
How it affects the body
Vibration training has become an integral part of fitness, sports and even physiotherapy procedures. After all, it is thanks to them that muscles, tendons, blood vessels and even bones are involved in exercises.
Thanks to vibration, impulses travel through the entire body, and unique physiological processes come into play.
Also, when working on this simulator, your body will not be sore the next day, because lactic acid, which causes soreness, is not produced during training on the vibration platform.
When losing weight with the help of a vibration simulator, the lymphatic system is stimulated, and all intercellular fluid is automatically removed from the body. Despite the fact that pressotherapy drugs are a little more effective in this regard, it is the vibration platform that can help you get rid of cellulite forever.
Through its actions, the simulator influences:
- Skeleton - everyone knows that the more stress we put on the bones, the stronger they become. Thanks to the direct vibration on the body, as well as the simultaneous work of the muscles, your bones will become much stronger after such training.
- Muscles - due to the special effect on the body, 100% of muscle tissue is involved in training, and strong stretching during work will help the muscles contract much faster, and, therefore, quickly get into shape.
- Soft tissues - vibration affects friction between tissues, and therefore increases mobility in joints, as well as restoration of cartilage. Strengthening muscle tissue, in turn, allows your skin to look healthier and more natural.
- Vessels - peripheral blood circulation increases by 50-100%. And rhythmic contractions have the best effect on skin circulation and rapid recovery of the body. That is, after training, you will feel more strength and health.
- Hormones - after such training you will see how your body relaxes, and stress and nervousness disappear completely, because vibrations also affect the production of hormones.
ErgVideo
ErgVideo is a video-based strength training app that syncs the cyclist's video profile with your smart trainer's data. ErgVideo software makes the program easy to use, so just 2 clicks are enough - and you can keep yourself in good shape, training even every day. Multi-mode allows you to select up to 24 athletes on a single PC and records all ANT+ device data using an ANT+ flash card. The free version of ErgVideo can be used without purchasing additional videos. The app imports structured workouts from your TrainingPeaks account. When you finish your workout, ErgVideo automatically syncs your new data to your TrainingPeaks account.
Choose ErgVideo if you want your strength training to be accompanied by high-quality, realistic images of real locations for greater motivation and engagement in the training process.
Exercises
There are many exercise options for losing weight, let's look at the main ones:
- Stand straight on the platform, bend your legs slightly, and place your hands on the handrails. This exercise will work the muscles of your legs, hips and back.
- Take a seated position on the platform, turn your back to the counter, put your legs in a cross-legged position, and place your hands on the handrails with your knuckles facing out. The legs, waist and shoulders will work here.
- Stay in the same position, but turn your back to one handrail, place your hands on the other, and straighten your legs. The legs and waist are involved.
- Stand on tiptoes, straight on the platform, bend your legs slightly, relax your abdominal muscles. The muscles of the legs and back work.
- Leave one leg on the platform, bending it at the knee, lower the other to the floor, leaving it flat. Leave your hands on the handrails. The abs, sides and legs are involved.
These are only the basic types of exercises, you can choose an activity depending on your goal (weight loss, relaxation, stretching, etc.)
PerfPRO Studio
PerfPRO Studio is a PC-based application for training three cyclists in the Home and an unlimited number of athletes in the Studio . The program is compatible with almost all regular and smart trainers. The software easily connects to your power meter, heart rate monitor, and other ANT+-enabled devices using an ANT+ flash card. When you use an ANT+ speed sensor with a fluid or magnetic trainer, PerfPRO Studio can estimate the energy you're generating. PerfPRO Studio works in ERG, course and exclusive MixMode modes, when sections of the route can be covered in ERG and course modes within one workout. Using a GPS-enabled cycling computer and video camera, users can create their own virtual ride videos that can be played on a loop throughout the year. ERG and MRC files exported from your TrainingPeaks account can be imported into PerfPro.
PerfPRO is a great choice for those who want to connect multiple bikes, power meters, and smart trainers to one PC.
Duration and regularity of training
It’s not for nothing that exercise on a vibration platform is called fitness for the lazy, because here you don’t have to make a lot of effort, and in just 10, maximum 15 minutes a day you can get the perfect workout. Gradually, you can increase your workouts to half an hour, while getting maximum results.
By working out 2-3 times a week, you can exceed the results of any fitness club, even if you stuck there for hours. This is an excellent analogue of a simulator for those who are always short on time.
Effectiveness in the fight against excess weight
Thanks to the originality of this device, it can help you lose excess weight in the shortest possible time, speeding up your metabolism, and correcting your figure even in problem areas. Due to active contractions, tissues are saturated with oxygen and microorganisms, therefore the skin is tightened and the complexion is evened out.
10-15 minutes on the vibrating platform replace:
- a game of tennis, two hours long;
- about a two-hour run;
- an hour of training in the gym;
- an hour of abdominal training.
Vibration platform - classes
With regular exercise, all muscle tissues are involved in the contraction process, so it is possible:
- get in great physical shape,
- lose weight without heavy exercise.
The vibration platform also has a positive effect on:
- tissues of bones and tendons,
- nervous system
- hormonal balance,
- helps remove excess fluid from the body,
- trains the vestibular apparatus.
By training every other day for 15 minutes, it is possible to achieve good athletic results, as well as:
- normalize metabolism,
- get rid of cellulite,
- optimize blood circulation.
Contraindications
Research is underway into the use of vibration platforms for people with disabilities.
Despite the simplicity and ease of these movements, there are a number of contraindications for such training:
- pregnancy (in the early stages it can provoke placental abruption);
- heart disease (activities require a lot of concentration and can result in injury);
- epilepsy (may cause seizure);
- deep vein thrombosis;
- tumors of any kind;
- chronic diseases;
- built-in pacemaker;
- diabetes;
- hernias;
- artificial joints;
- severe migraine.
This list is not final, since many of the items in it are temporary, and the rest are constantly being revised.
What types of vibration platforms are there?
Structurally, the simulator consists of a platform on which, as a rule, there is a stand for pens and a computer with a display, and handrails, the latter may be absent. There are also models consisting of only one platform.
Based on the main type, vibration platforms can be divided into three main types:
- horizontal - affect the entire surface of the body, are expensive and are not common;
- vertical - the most common, affect only the feet, and through them the entire body;
- narrowly targeted ones are more like vibrating massagers.
Advantages
Probably the greatest uniqueness of this device is that you will no longer need long and private sessions, because thanks to the high intensity, fifteen minutes a day is enough for you to achieve the figure of your dreams.
So, if you dream of relaxing at sea in the summer, showing off your ideal figure, but because of study or work there is absolutely no time for classes, then this exercise machine is for you. Just 10-15 minutes a day, 3 times a week, and you can forever forget about the problems and shortcomings of your figure.
Thanks to this giant you can get:
- power loads;
- relaxation;
- massage;
- stretching.
And all these functions are available in one simulator.
Bkool
Bkool provides many, many options. Choose from 3D world routes, video routes and cycle tracks, or take part in structured and cycling training. Can't make a choice? Then create your own! Compete against other cyclists in live sessions, or opt for private training if you don't want to attract too much attention. Sync with your Strava and Garmin account, and any route you've taken in real life can be repeated at home. The Bkool app is compatible with iOS, Android, Mac and PC version and can be used with most exercise equipment and transmitting devices with ANT+ or Bluetooth Smart. Bkool automatically syncs your new workout data with Training Peaks and imports workouts from your calendar.
BKOOL is worth choosing for those who want to add variety to their home workouts. Virtual worlds, structured interval training, cycling and video routes are just some of the options available.
What to combine with to achieve the best effect
Anyone who has ever played sports or tried to lose weight knows that exercise is only 50% of success, the rest depends on proper nutrition. After all, it is precisely these that are the bricks with which we build our new body. Of course, there are situations when dieting is difficult or almost impossible, then exercise is an excellent alternative.
But to achieve quick, and most importantly long-lasting results, we need to combine two components:
- proper nutrition;
- physical exercise.
And then, for your services, you will receive an ideal body.
Reviews
“Before buying this simulator, I read a lot of reviews (both positive and negative) and contraindications. Despite them, I still bought a vibration platform and don’t regret it at all. The weight comes off quite slowly (about 2.5 kg per month), but considering that I haven’t changed my eating habits and don’t use other exercise equipment, the result is more than pleasant.” Regin4ik
“I was shocked by the number of negative reviews about the vibration platform and I really want to stand up for it! Firstly, information about the dangers of vibration platforms for health is a myth. I was convinced of this when, while in a sanatorium, I used a similar device for medicinal purposes and was convinced of the positive result. And they wouldn’t include a harmful unit in the program of a health resort! Secondly, a 10-minute lesson is enough to feel all the muscles of the body in the same way that a full-fledged workout in the fitness room would allow you to do. And in terms of positive changes in the figure, the effect of the vibration platform is noticeable quite quickly. Overall, I’m delighted!” Malia
Exercise bike features you should consider
When choosing an exercise bike for your home, pay attention to its following functions and, accordingly, capabilities:
Drive unit
The quality of your workouts and the ease of pedaling the exercise bike depend on the drive. The drive of a home exercise bike can be mechanical (belt or shoe), as well as magnetic (electromagnetic).
The mechanical drive is noisy, and training on such an exercise bike will cause some discomfort, but it costs much less than an exercise bike with a magnetic (electromagnetic) drive. With a mechanical drive, the pedals often scroll jerkily.
The exercise bike, which has a magnetic drive, operates almost silently, the pedals rotate smoothly and easily, without jerking. With an electromagnetic drive, training will be as comfortable as possible, the pedals spin just fine, but the price will be appropriate.
Also keep in mind that exercise bikes with magnetic and electromagnetic drives operate without breakdowns, as a rule, longer (the official warranty is from a year to a year and a half).
Saddle, pedals, steering wheel
Choose a saddle based on your feelings. Sit back and pedal before purchasing the exercise bike you like. If the seat is comfortable for you, does not press or rub anywhere, then the shape, size and hardness of the saddle are suitable for you. There is no need to worry about the seat height as it is adjustable.
Test the pedals to see if your feet are stable: your feet should not slip off the pedals, they should fit freely on them. The center of your foot should be in the center of the pedals.
The foot in the shoe should easily fit into the pedal clamp strap. If your leg does not fit even with the maximum width of the belt and literally hangs on tiptoe, this exercise bike is designed for people with low arches and is not suitable for you.
Be sure to check that there is a function for adjusting the pedal resistance - you will need it to correct the loads.
The handlebar of a high-quality exercise bike should be adjustable in height and degree of inclination (toward or away from you). The steering wheel should not slip, it should be of a comfortable shape and have soft attachments to prevent calluses from appearing on your hands.
Ability to configure for multiple users
If you plan to train on the exercise bike not alone, but with the rest of your family, be sure to check that the exercise bike can be configured for several users.
The settings must be programmed and stored in the simulator’s memory so that when changing users it is easy to change the training program.
A good exercise bike will also have a “quick start” function and many different training programs that can be quickly changed and adjusted to your needs and parameters.
Sustainability
An exercise bike for home should be quite stable. It should not sway from side to side even during fast and intense workouts. The exercise machine should not creak even under the impressive weight of the user.
Each exercise bike has its own working load capacity - that is, an indicator of the maximum user weight. It is better to choose a machine with a carrying capacity in reserve (20-40 kg of reserve from the weight of the largest user in your family).
Position of the exercise bike seat during training
Exercise bikes are divided into vertical and horizontal models. The upright is a regular exercise bike, which we are used to in fitness centers. The seat in it is located a little further than the pedals and higher.
On a horizontal exercise bike, the pedals and seat are located almost at the same level (it gives the impression that the user is sitting on it or even reclining). Recumbent bike seats almost always have a comfortable backrest for back support.
It is recommended to purchase a recumbent exercise bike for those who have had injuries to the hip joints or back, as well as those who have 2-3 degrees of obesity (severely overweight). For everyone else, it’s better to stick with an upright exercise bike model.
