ZAAZ 15-K, User Manual, Page: 7 / 11

Z A A Z S T U D I O S | U S E R M A N U A L 1 2 Z A A Z S T U D I O S | U S E R M A N U A L 1 3
EXERCISE GUIDE
HOW AND WHY TO STAND
All you have to do to get benefits from the machine is stand in a comfortable straight position. How-
ever, if you want to strengthen certain muscles, just add a few changes as follows:
Stand tall with your tummy and behind tucked in (pelvic tilt). Keep your muscles firm (contracted) -
you can do this by pretending you are holding a pencil between your bum cheeks! This position will
keep you standing straight with muscles tight. Remember to keep your shoulders back and away from
the ears too. You can gain a significant amount of benefits by just standing in this position.
There are two ways of holding the knees, slightly bent and straight. If you are doing weights or stress
exercises, then the knees should be slightly bent to protect your back muscles. What bent knees
do is cushion or soften the vibration. However, if you want the vibration to go through your body as
strongly as possible, then your knees should be straight.
Just try it for yourself - feel your lower back and shoulders when the knees are bent and compare to
when the knees are locked, and you will be able to judge for yourself. The amplitude of the plate makes
a very gentle stress on the joint.
In this case, for a standing static position, the knees should ideally be straight. This straight knee posi-
tion allows more muscle reactions through out the body. Do this only if it feels right for you. If you
need a break, soften your knees.
If you hold the pencil firmly, you are doing a pelvic tilt. A pelvic tilt activates the three muscles of the
pelvic girdle or pelvic sling or muscles of core stability. Rotating the body while in this position helps
core stability, flexibility and balance.
CHOOSING THE RIGHT SPEED
The following speeds are a recommendation only and would depend on your state of health and physi-
cal condition. To enable good balance, your feet should be equally distanced from the center axis with
knees slightly bent.
•
LOWER SPEED
Lower speeds are ideal for posture and strength exercises.
• MIDDLE AND HIGHER SPEEDS
Middle speeds are for weight training and stretching.
• HIGHER SPEEDS
Higher speeds are for massage and muscle relaxation.
INTENSITY
To increase the intensity of your workout we suggest you:
1. Extend the time of each position by progressively increasing from 30 to 45 to 60 seconds.
2. Perform exercise dynamically i.e. with movement
3. Increase the speed
4. Incorporate unilateral movement (i.e. perform exercises on one leg, etc.)
5. Increase amplitude by moving your feet further apart
FOR STRENGTH
Start at 30 second s for each position; up to 10 minutes total exercise time per session; 3 times per
week (alternate with day’s rest).
FOR M A S SAGE
Essi Start at 30 seconds for each position; up to 10 minutes total excercise time per session; 3-5 times
per week.
(If you are following a program the reccomended duration of exercise may vary).
REST
New users should start off gradually and may need to rest by stepping off the ZAAZ 15K for 30-60 sec-
onds between strength exercises.
PRE-SET PROGRAMS
These programs are great for exercise and massage. Each speed is designed to change every minute,
as indicated in the table below.
NOTE
These programs run for 10 minutes but we suggest you build up your session time gradually. This is important as your body may need time to
become conditioned to Vibration therapy. Please consult your health care Practitioner before trying any new exercise program.
SPEED
P1
P2
P3
P4
P5
P6
P7
P8 5
2
10
10
16
20
20
40 10
5
25
16
20
30
30
50 15
7
10
20
26
40
40
60 20
10
25
16
30
30
50
70 25
12
10
10
26
20
40
60 27
15
40
16
30
30
30
70 35
35
10
20
26
40
40
60 40
25
40
16
30
30
50
50 25
20
10
10
16
20
40
40 15
15
25
43
16
20
30
40