Whole Body Vibration Exercise Tips for Beginners

18th April 2016

One of the best things you can do before starting to use a whole body vibration machine to transform your body is researching the field and gain as much knowledge as possible. Understanding how this technology works and what you can achieve with it is just as crucial as gaining muscle. Like any other form of workout, full-body vibration training takes time and dedication, and it’s essential to find a way to motivate yourself and stick to your workouts even when you don’t feel like doing it.

A couple of days ago we published the Hypervibe 60-day body transformation program on our Facebook page, and a lot of people – men and women alike – were interested in starting the program, so we realized it may be useful to give some tips for beginners here as well. So let’s start with the basics and clarify some aspects of vibration training for weight loss or muscle gain.

First of all, weight loss and mass gain is the result of how many calories you eat and burn every day. To lose weight you need to create a calorie deficit, meaning to consume more than you eat, or to eat fewer calories than you use, and to gain weight (in the form of fat or muscles) you need to eat more calories than you burn and to create a calorie surplus.

Then to turn those extra calories into muscle mass instead of just gaining fat you have to do resistance training (whole body vibration or conventional exercises), and make sure you eat the right amount of proteins, which are the building blocks of muscles. Finally, to look toned, you need to decrease your body fat percentages, and this can be done by building muscles, improving your lymphatic drainage and allowing your muscles to recover properly.

These aspects are generally valid so it doesn’t matter what form of workout you choose, the rules are the same. But we mentioned them here to help you adjust your diet accordingly, as without an adequate regimen it’s a lot more challenging to create a slim and athletic body. The 60-day transformation program from Hypervibe includes meal plans and recommendations, so if you’re interested in starting the program, comment below and we’ll get in touch to discuss your goals and see if Hypervibe WBV exercises can help.
Now, let’s discuss about setting goals when starting with whole body vibration – most people want to try this form of training to:

lose weight – or to “stop being fat”
put on lean mass – “stop looking so skinny”
“tone up” – look “less soft” and “gain definition”

These are the most common goals for people who plan to use vibration training as a fitness tool, but we’re often contacted by people who want to try WBV for therapy purposes, or just for improving their flexibility and overall health. You can learn more about the benefits of whole body vibration here, but it’s good to know from the beginning that you can use vibration machine exercises for a variety of health and fitness goals, such as:

strengthening your bones and reducing the symptoms of osteoporosis or the risk of fractures if you’re already affected by this condition
improving your energy levels and creating a more active lifestyle even at an older age
accelerating the removal of excess water from the body and achieving a stronger and more toned appearance
speeding up the recovery after a workout or from an injury and so on

These goals are achieved in the same way – by exercising regularly on your Hypervibe whole body vibration machine, but what varies is the amount of vibration used and the intensity of your workouts. We covered the most important technical features of a whole body vibration machine in this article, so we encourage you to get familiar with how vibration exercises work before investing in such a machine or starting a WBV program.

How fast you achieve your goals with WBV depends on how much you’re willing to change your diet and lifestyle. 80% of the way you look is about your food, so if you plan to maintain the same eating habits and expect vibration machines to transform your physique and turn you into a bodybuilder or a model, it won’t happen. You can lose fat, tone up and gain muscles if you eat correctly and choose the right types of exercises for those goals. Once your diet is in check, and you know you eat according to your needs and goals, you can think about adopting a personalized whole body vibration training program.

Now, let’s speak about whole body vibration exercises. In this section of our blog, you can find a lot of workout plans, and you can also find videos on our Support site. Depending on your goal, exercise can be broken down into:

Resistance training, where you use your muscles to move an external load; these exercises are done for building bigger or stronger muscles, and the higher the resistance force is, the more efficiently your muscles are stimulated and the faster is the growth. Complex exercises that engage more muscle groups at once are more efficient than isolation ones if you want to look athletic and sculpt your entire body instead of “getting big” only in one body area.
Conditioning, for training your skeletal muscles and your heart as well; cardio exercises like running, sprinting, dancing, jumping and so on are the best for enhancing the circulation, but you need to mix them with strength exercises if you want to improve your cardiovascular health and general endurance. We encourage you to do 10-20 minutes of WBV exercises plus cardio exercises (30) minutes for best results.
Flexibility and mobility exercises, done for improving your flexibility, coordination, balance and mobility. The Hypervibe machine can be safely used by people of all ages so if your joints are no longer as flexible as they were, you can start a whole body vibration program designed for this particular goal. Stretching and mobility exercises can also be done before and after workouts for warming up and cooling down.

Here are some quick links for whole body vibration routines:

We encourage you to go through all those routines and start with one that is suitable for your current fitness level. If you have questions, don’t hesitate to comment below or get in touch via our Facebook page.