The Basics of Exercise and Vibration Training
To ensure that you get the most out of your Pulse Trainer it is important that you understand a few basic principles of exercise when applied to Vibration Training. These principles are the foundation of exercise and key to safe and effective use of your Pulse Trainer.
THE BASIC PRINCIPLES
- The stretch-reflex mechanism
- Vibration training
- Isometric resistance training
- The core
- Core stability
- Correct exercise posture
- Neutral spine
- Correct breathing
1. The stretch-reflex mechanism
The stretch-reflex mechanism is an, automatic reflex, in response to an external or passive stretching of the muscle. The muscle detects the stretch and it responds by contracting. The reflex is important for the automatic maintenance of posture and muscle tone. It is the fundamental principle of Vibration Training.
A good example of this mechanism is one, which you may have seen demonstrated at one time, or another, the knee-jerk reflex. The knee-jerk reflex occurs when the quadriceps tendon is stretched (Tapped) causing the Quadriceps (Thigh) to contract. The reflex is very rapid.
2. Vibration Training
Vibration Training is a form of strength training, which utilises the stretch-reflex mechanism. The user stands on a vibrating platform and is stimulated by the vibration. In order to absorb the vibration the muscles contract and relax at a speed that allows the user to maintain posture and balance. This reactive mechanism is the science of vibration training.
3. Isometric resistance training
An Isometric muscle contraction is one where no change in muscle length occurs. This type of training is useful for maintaining the position of a joint for a period of time such as holding a static exercise posture.
Isometric or static exercise is the predominant method of resistance training used in vibration training.
4. The Core
The Core can be defined as the muscles and structures of the pelvis and lumbar spine. It is where our centre of gravity lies and it is where all movement originates. It is therefore important that we have control of our core in both static posture and general movement.
5. Core Stability
Core stability is a term, which refers to our ability to maintain pelvic stability during static posture and movement.
We are designed to be dynamic; the human body should move easily three dimensionally.
We must have control of our centre of gravity as our limbs move on the trunk.
Therefore we need integration between our trunk muscles and our limb muscles – core strength forms the basis of this integration.
“A stable core equals efficient movement”
6. Correct exercise posture
Having control of the core will give you an improved awareness of your body and posture. This awareness enables you to control your postural alignment more effectively during your exercises.
Each of the joints in our body are designed to have an optimal range of motion for efficient movement, strength and stability. Poor exercise technique generally exceeds our natural range of motion placing extreme stress on the joints and muscles of the body which if continued will likely result in injury.
“Correct exercise posture utilises safe and optimal joint range of motion and strength.”
7. Neutral spine
Neutral spine is the anatomically correct position of the spine. Our spines have natural curves in them, which need to be maintained for efficient movement, strength and support. These curves are exaggerated in poor posture and this places stress on the joints and tissues of the spine resulting in pain, discomfort and disability.
Neutral spine is maintained by the correct muscle balance, strength and tone of the muscles that support the spine. Awareness of neutral spine during movement and exercise is the key good spinal health.
8. Breathing
A basic principle of exercise often overlooked or underestimated in its importance is breathing. Breathing not only serves the purpose of nourishing our body with oxygen and removing carbon dioxide but it also assists our bodies in posture and movement.
The muscles and structures of the respiratory system and core utilise the mechanism of breathing to control abdominal pressure, which assists our bodies in static posture and dynamic movement. As we breathe in our belly should naturally swell to accommodate the filling of the lungs and as we breathe out the belly should draw in to assist the body in emptying the lungs. This filling and emptying of the belly is used to assist in stabilising the core area.
Learning to breathe properly during exercise is very important.
Following a slow and controlled breathing rhythm can help keep your blood pressure under control and can assist in your posture and movement.
An example of a simple breathing protocol is breathing in through the nose for the count of 3 seconds and out through your mouth for the count of 3 seconds. As you breathe in try to let your belly expand (Like Santa’s belly) and draw in as you breathe out, thinning your waist.
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