What Vibration Plate Exercises to Do Based on Your Goal
When starting a new training program, the first thing you need to focus on is your short- and long-term fitness goals. Some train just to stay active and to have a less sedentary lifestyle, while others set goals that are more difficult to achieve and require more determination, discipline and commitment.
Without a goal, it’s easy to lose motivation and sight of the big picture, especially if results don’t appear as fast as expected. On the other hand, having an achievable goal can keep you grounded and give you the energy and mental focus needed for approaching each training session with maximum motivation.
The most common fitness goals are listed below. If you see your own goal in this list, keep reading, as we have some exercise recommendations for you.
- Build muscles
- Look more toned
- Look bigger
- Lose fat
- Lose weight
- Get in shape
- Feel better in your skin
- Feel healthier
- Increase strength
- Improve speed
- Increase endurance
- Improve performance
- Increase flexibility
- Improve balance
These are all different goals at first sight, but in fact they can be divided into a few main categories, which are: look-based goals (lose weight, look better, get bigger) and performance-based goals (improve speed, increase strength, improve balance and so on). Knowing in which category is your goal is important for setting smaller steps and breaking down your ultimate goal into easier to achieve, intermediary ones.
So for example if your ultimate goal is to feel better in your skin, it might mean that you want to lose weight, look more toned, put on some lean muscles or gain more definition, and improve your speed or strength. Before moving to the routines, choose one main goal, or two if suitable, and try to think of the intermediary steps that need to be taken for achieving the big goal.
Break it down in as many smaller goals as possible, as this will make the ultimate goal seem more achievable. If you want to reduce your body fat percentage by 20%, you need to think of intermediary steps such as lose X kilos per week, by cutting off X calories from my menu and by adding X minutes of cardio and strength training into my weekly routine. Think of steps that are precise, achievable, measurable and have specific deadlines.
Now let’s move on to the routines. Since our main focus is whole body vibration, the workout routines below are meant to be done on a WBV platform.
Sample goal-based whole body vibration programs
We’ll start with a whole body vibration program for improving circulation and lymphatic drainage. For such purposes the frequency shouldn’t bee too high – 6-10 Hz are more than enough.
If your goal is to build stronger core muscles, get a six pack or more defined abdominal muscles, or to strengthen your back muscles and improve your posture, you can do the exercises below.
If your goal is to look more toned and strengthen specific body parts, such as your arms or legs, to reduce the body fat percentage from your thighs or to get more definition in your shoulders, chest or back, waist or glutes, practice the exercises below.
If you train on a Hypervibe whole body vibration machine to improve your flexibility, try the exercises in this article.
For reducing the fat on your legs and shaping them, do this routine for slimmer and more toned thighs and legs.
If you’re an athlete and want to improve your flexibility, speed, strength and overall performance, here’s a WBV routine you can try. And if you’re looking to maximize calorie consumption for losing weight, you can start with this WBV program that boosts your metabolic rate and helps you build lean muscles and get rid of fat.
For recovery purposes, try the exercises in this article. If you’re a senior looking to get more active, here’s a routine for you. And last but not least, here are some rules for exercising safely on a Hypervibe whole body vibration machine.
Hope you’ll find these routines useful. If you have other goals, comment below or join our Facebook community and share your thoughts with us there.
