Certain exercises in regular fitness are performed in the same manner as "WBV" Device exercises. After all, we are dealing with the same physiological and kinetic principles of the human body. The lower back for example is naturally curved (lordosis). In a functional sense the back is stronger in lordosis than it is in posterior curvature (kyphosis). There is less strain put on the lower back while training on the "WBV" Device because there is no added load of a heavy barbell.

Yes, all muscles and joints that are stretched during the training are fully mobilized. The vibration also loosens adhesions, which positively influences flexibility even more. Research has shown that stretch exercises with vibration gave a greater increase in flexibility than stretch exercises alone. By using the "WBV" Device in different positions (as shown on our exercise-poster) it is possible to stretch different muscles. The Golgi tendon organs are activated during training, which promotes a high measure of relaxation (tendon-reflex). An extra advantage is that muscles are lengthened in a functional and active position, while not decreasing explosive muscle strength.

As you can see on our instruction poster it is easier to perform some exercises with a step, as doing them without one requires a fair amount of muscle strength in the hamstrings. If you do these exercises without a step you will notice that your feet will shift/slide on the vibrating surface of the "WBV" Device. "WBV" Device does not provide the step.

Because the initial training phase on the "WBV" Device occurs on a neurological level (as it also does with conventional training), it is necessary for all persons training on the "WBV" Device to acclimate to this new form of training to benefit from the full effects of vibration. Dependent on the condition of the individual, the duration in the Adaptation Phase may last as long as four weeks or more, or as rapidly as less than two weeks. "WBV" Device recommends the following progression:
1 Extend the time of each exercise - 30s to35s, 45s to 50s
2 Reduce the rest period between exercises - 60s to 45s, 45s to 30s, etc.
3 Increase number of sets per exercise
4 Perform exercise dynamically
5 Add additional exercises
6 Increase frequency - 30Hz, 35Hz, 40Hz, 45 etc..
7 Incorporate unilateral movement (i.e., perform exercises on one leg, etc.)
8 Increase Amplitude - Low to High

You can train the upper body while using the straps. For an effective work-out you will need to make sure that the straps are fully tightened at all times to enable a transfer of vibration to the upper body. Standing on the floor in front of the "WBV" Device while performing the exercises with the straps will allow you to experience more vibrations to the arms and upper body. To ensure the highest possible efficiency we advise that you use the "high" mode in these exercises. For the extensors such as shoulders, chest and triceps you can also perform the exercises where direct contact with the plate is established

You can integrate "WBV" Device training anywhere in your exercise schedule. Some people prefer to start with weight training, followed by cardio-vascular training and then on to the massage-exercises on the "WBV" Device. However, you can adapt a schedule according to your own preference. There is no specific order that must be maintained in performing the different components of your training session.

Yes, training on the "WBV" Device has an enormous advantage over traditional training as it causes considerably less damage to the muscles (less microtrauma). However, the speed of recuperation depends on ones level of physical fitness and the specific exercises that are performed on the "WBV" Device. Training your entire body on one day is absolutely no problem.

If you use the machine according to our instructions and you are not suffering from any type of migraine, this is caused by not drinking enough water or fluids containing glucose prior to the training. Recent scientific research has shown that almost 70 % of the population is suffering from dehydration, as a result of drinking coffee and alcohol, smoking, stress and not drinking enough water. This means that a lot of people do not have enough fluids in their bodies. Over 50 % of our bodies consist of water, which is why the fluid balance is of utmost importance. This is augmented by diets where people are encouraged to eat less, which will decrease the amount of fluids taken in even further. This group should in fact drink a lot more water. Training on the "WBV" Device causes an enormous activation of the lymphatic system that will result in a loss of body fluids. Therefore, we advise people to consume at least 10oz of a drink containing glucose, preferably half an hour before training.

To use the "WBV" Device responsibly, first and foremost you have to ensure that the vibrations can be correctly transferred to the body. If contact is established between two hard surfaces this will cause friction. Compared to soft tissue, hard tissue cannot absorb vibrations as well. The idea is to integrate with the plate so that there is no friction between the body and the vibrating surface. This will be easier to achieve while wearing shoes with flexible soles that are not too thick. The shoes need not be training shoes, although we do recommend it. If you would rather train barefoot, or when you are performing exercises where another part of the body is in direct contact with the "WBV" Device, we suggest that you make use of the rubber mat supplied.

Even for a well-trained athlete, vibration exercise is a new form of training. As with any type of sports or physical exertion, you will have to allow your body to get used to a workout that will progressively intensify. It is very important to keep to a training schedule specifically developed for you. Obviously, the more fit you are the quicker you will be able to increase the number of exercises, the duration and of course the intensity of the training. "WBV" Device training should always be an exertion. You will have to stimulate your body constantly by increasing the intensity of the training (as described in point 2.6), or the efficiency of your training will diminish in time.

After having trained on the "WBV" Device for some time, it is a good idea to divide your schedule in such a way that while you are training one muscle group, another group can relax, and vice versa. In principle, it is prudent to choose a split schedule where upper and lower body are alternated. As you progress you can perform the exercises without breaks. This will increase efficiency and it will also gain time. A big advantage of performing the exercises without rest is that the heart rate remains elevated during the entire schedule, intensifying your training and providing you with a cardiovascular stimulus as well.

If you will be training with a professional fitness instructor or a certified "WBV" Device instructor, the minimum age is 12 years old. The frequency, position and duration of the training will have to be modified to the specific person concerned. All exercises should be performed in "low" mode. Young people can benefit as much from vibration training as anyone else.

One of the first applications of the "WBV" Device was for combating osteoporosis. It has proven to be a very effective weapon against this problem. Scientific research has shown a linear connection between muscle strength and bone density. The vibrations and different forces affecting the body during a "WBV" Device session enormously stimulate the bone tissue. In a recently published study, post-menopausal women trained on the "WBV" Device 3 times a week for 6 months, after which a tremendous increase in bone density was measured. While using the "WBV" Device, one can activate their muscles in an easy, safe and simple manner, without having to use external objects such as weights, dumbbells or dyna-bands. There is also a lot less strain put on the joints, ligatures and tendons during vibration training than with conventional weight training. All of the results that can be achieved by young people are attainable for the elderly as well.