9. DO’S AND DON’TS OF VIBRATION TRAINING
• Drink at least 300ml of liquids prior to any Vibration training session.
• For optimum results look to train 2-3 times per week, with a days rest between sessions.
• Look to perform the exercise schedule at least 5 times before increasing the intensity.
• Avoid leaning on your heals.
• Avoid letting your head, spine, abdomen or throat come into contact with the vibration platform.
• Use the handlebars (Vibration Trainer 300) for balance only. Do not rest on them.
• Only standing positions can be used without a mat between yourself and the Vibration plate. Use a mat with all other
exercises.
POSSIBLE CONTRA-INDICATIONS
• Pregnancy
• Acute Thrombotic Conditions
• Cardio-Vascular Disease
• Fresh wounds resulting from an operation or surgical intervention
• Hip and Knee Replacements
• Acute hernia, discopathy, spondylolysis
• Diabetes
• Epilepsy
• Wearing a pacemaker
• Wearing recently fitted i.u. coils, metal pins, bolts or plates
• Tumours
TRAINING TIPS
• Hold each of the positions for 30, 60 or 90 seconds, tensing the muscles being worked.
• Balance your weight more towards the balls of your feet.
• Maintain your balance throughout your training session. Do not lean on anything while training.
• Don’t lock any joints while training, but always keep them slightly bent. Maintain an active position when training.
WAYS TO INCREASE THE INTENSITY
• Increase the exercise duration
• Reduce rest time between exercises
• Increase exercise levels
• Adjust the angle of the joint
• Perform dynamic exercises
• Increase the number of exercises done
• Add weight via dumbbells or a weight vest
• Increase the number of sessions per week
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10. FREQUENTLY ASKED QUESTIONS
Q1. I am not sitting comfortably on the unit
1. Make sure the footrest has been adjusted correctly
Q2. My unit has started to squeak
1. You need to lubricate all moveable parts every 3 months with any common household lubricant
Q3. How do I adjust the resistance?
1. Your seat position determines the resistance. Please refer to page 6 for assistance.
Summary of Contents for Vibration Step 100
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