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Whole Body Vibration Machine Benefits: Fat Loss, Muscle Gain, & Beyond.

Take a moment right now and picture the most gimmicky piece of fitness equipment you could think of. Is your brain now playing a mental video of those ridiculous shake weight infomercials from the early 2000s? Or maybe you’re imagining a housewife in full makeup and classic ’50s hair smiling emphatically while a gigantic rubber band attached to a whole-body vibration machine vigorously shakes her from the waist?

Well, it turns out that there may be more to these types of exercise modalities than you might think.

I’m not saying shaking a dumbbell is going to give you bulging biceps or standing in place while being violently jiggled is going to shed oodles of fat from your body, but the concept of using vibration for everything from muscle gain to fat loss has actually been widely studied, and I think you’d be surprised by the results.

Even when I was a student studying exercise physiology and biomechanics, and later when I worked as a personal trainer and manager of various health clubs throughout the years, I would see these vibration platforms off in a distant corner of the gym and smirk to myself while the poor folks standing, kneeling, and doing all sorts of poses on them thought they were going to see results from simply being “vibrated”. Granted, I literally saw folks sucking down giant 24 ounce Jamba Juices while standing on said platforms, so I was somewhat justified in my judgement.

But as I would later find out after diving into the research myself, I couldn’t have been more wrong about the actual science of shaking.

In today’s article, you’ll discover what top physical therapists, doctors, and chiropractors around the world who use whole body vibration machines in their practice already know—that they provide a safe, proven, and quite literally effortless way to burn fat, build muscle, improve circulation, and beyond. You’ll also learn why all vibration plates are not created equal and what to look for when shopping for one.

Whole Body Vibration (WBV) For Fat Loss

From visceral belly fat to the cellulite you may have been misled to believe there’s nothing you can do about, WBV has been proven to help with these more stubborn types of fat and has also been shown to have a positive effect on overall body composition.

Aside from giving you a Homer Simpson gut, visceral fat is a particularly dangerous type of fat that can be found in your arteries as well as your abdominal cavity.

Wrapped around vital organs such as your liver, stomach, and intestines, visceral fat, has been associated with an increased risk of heart disease, Alzheimer’s, type 2 diabetes, stroke, high LDL cholesterol, low HDL cholesterol, and high blood pressure, just to name a few. Visceral fat also causes your body to make more of the proteins that inflame your body’s tissues and organs and narrow your blood vessels.

WBV has been shown to reduce visceral abdominal fat more than aerobic exercise alone. In one study, four groups (Diet, Fitness, Vibration Plate (VP), and Control) were followed for six months. In all three intervention groups, bodyweight decreased significantly, by 5-10%, in measurements taken after the 6 intervention months. However, only the Fitness and VP groups managed to maintain their weight loss of 5% or more in the six months following the completion of the study. The VP group even maintained a weight loss of over 10%.

whole body vibration machineThe main difference between the VP group and other groups is the decrease of visceral fat that occurred. Illustrated in the graph, the VP group lost twice as much visceral fat after six months, when compared to the Fitness and Diet groups. The decrease in visceral fat also remained at the same level in the VP group after 12 months, while the Fitness and Diet groups returned to their baseline values after 12 months.

In another study, 55 individuals were separated into three groups (VP, cardio + VP, and control). In six months, the VP group saw a 25.7% reduction in the appearance of cellulite on their thighs and buttocks from a mere 8-13 minutes of exercise, two to three times per week.

WBV For Strength Training

There’s an old adage about how to build muscle that goes something like this: “Pick up heavy things, and put them down.” But, as you learned in my article “Inside Isometrics: The Performance-Enhancing, Muscle-Boosting, Long-Forgotten Exercise Modality That You Can Do Anywhere.“, there’s more than one way to skin this cat.

Whole body vibration happens to be one such way. Yes, believe it or not, performing simple movements on a vibration plate is a safe, efficient, and non-exhausting alternative to traditional weight training for building muscle and enhancing strength.

A meta-analysis from 2013 compiled data from 17 randomized controlled trials and showed that the use of a vibration plate alone, or adding WBV to an existing exercise program resulted in greater improvements in knee extensor muscle strength and countermovement jump performance than identical conditions without vibration.

Another study concluded that WBV training…

Additionally, as is illustrated in the graph below, 12 weeks of standing knee extensor exercises (lunges and squats) performed 3 times per week on a vibration plate at a frequency of 35-40 Hz resulted in a significant increase in vertical jump height.

Maintaining peak muscle strength is important for everyone, but the elderly especially can benefit from the simplicity and non-strenuous nature of WBV, which has been proven to, not only increase strength in post-menopausal women, but also…

…all of which can allow a senior to function independently well into their golden years.

whole body vibration machineIn another study on elderly participants, 220 women and men were randomly divided into three groups. The group that performed only basic WBV exercises saw an increase in peak oxygen uptake, time to peak exercise, and isometric muscle strength with just 40 minutes of total exercise time (including warmup, rest periods, and cooldown). These increases were almost equal to those in the group that followed a fitness program consisting of 90 minutes of cardiovascular, resistance, balance, and flexibility exercises. As you can see in the graph, significant increases in muscle mass and strength were seen in the vibration plate group, despite 50 minutes less total workout time.

WBV is an easy way to enhance strength and muscle performance in everyone from the elderly to the seasoned athlete. An effective low-impact workout, WBV is especially useful for those who may not be attracted to, or physically able to, perform traditional strength training exercises.

WBV For Increasing Growth Hormone

Growth hormone is responsible for maintaining bodily functions such as tissue repair, muscle growth, brain function, bone density development, skin thickness, energy, and metabolism. As you age, your levels of growth hormone naturally decline, setting off a cascade of adverse effects on your body. To make matters worse, the amount of growth hormone your body needs increases based on your level of activity and how much recovery you need.

In other words, if you tend to beat your body up on a day-to-day basis, you’re going to want to focus on increasing your growth hormone levels—ideally naturally with intermittent fasting, getting deep, restful sleep, supplementing with colostrum or DHEA, or WBV.

Yes, there are shortcuts—such as the growth hormone supplement stacks I go over in this article—but with certain growth hormone therapy prescriptions costing upwards of $30,000 per year, and requiring daily injections, I’d much rather opt for the easier, safer, and more affordable methods for stimulating the production of growth hormone naturally.

When Soviet scientists first developed WBV (surprised?), they noticed that even when an individual was too weak to voluntarily contract a muscle, their reflexes still engaged that muscle. They designed a vibration platform to destabilize the body in order to engage reflexes, and thus muscle. In 2000, researchers demonstrated that this destabilization had a more powerful effect on the hormonal balance of the body than regular exercise. They saw a naturally occurring 460% increase in growth hormone post destabilization stimulation, which was more than double than what was seen in existing research on conventional exercise and growth hormone stimulation!

Numerous researchers have replicated this study with growth hormone changes ranging from 435% – 560% to 2,600% – 1,375% following exposure to vibration. These results indicate that a similar but safer benefit can be achieved with WBV than with anti-aging GH prescriptive therapy, as this response is created naturally.

WBV For Recovery

WBV has been shown to not only burn fat and increase growth hormone and strength, but also to result in a hormonal, immune system, and anti-inflammatory response that can speed recovery. 

When utilized immediately after a workout, the massage-like effect of whole body vibration gets your blood flowing, enhances lymphatic drainage, and reduces delayed onset muscle soreness (DOMS)—and aside from all of that, it just feels amazing following a grueling workout.

In one study of 50 healthy non-athletic individuals, half of the participants had a 50 Hz vibration applied to their left and right quadriceps, hamstrings, and calf muscles for 1 minute, while the other half had no vibration applied. Next, both groups walked down a 10-degree decline on a treadmill at a speed of 4 km/hour. After 24 hours, serum levels of creatine kinase and DOMS (measured by visual analog scale) were measured. The results showed decreased isometric maximum voluntary contraction (a measurement of muscle strength) force, reduced pressure pain threshold, significantly increased DOMS, and elevated creatine kinase levels in the non-vibration group.

Another study showed that WBV is just as safe and effective as conventional spinal stabilization exercises for improving lower back and hamstring flexibility, increasing relative back strength, and increasing abdominal muscular endurance.

I don’t think there’s a person out there who hasn’t, at one point in their life, suffered from knee pain. The addition of WBV to simple squat exercises performed three times per week for 12 weeks was shown to improve the self-perception of pain, balance, gait quality, and inflammatory markers in a study conducted on patients with knee osteoarthritis.

One of the most common knee injuries is an anterior cruciate ligament (ACL) rupture. The issue most people have trouble with after surgery for an ACL rupture is a decrease in anterior-posterior stability. In a study done on 20 male athletes who underwent ACL reconstruction surgery, a WBV training program showed significantly greater improvements in postural stability than those using conventional therapy treatments. You can see just how drastically different the results were among the two groups in the graph.

In another study of 16 ACL reconstruction surgery patients, a 10-minute WBV program, two times per week for ten weeks also resulted in the maintenance of size and strength of leg musculature, while the control group suffered atrophy and loss of strength.

A word of caution regarding injuries: Because there is an element of friction when you are standing on a vibration platform, WBV is best avoided in the early stages of healing any injuries that may be aggravated by the “rubbing” of ligaments on bone from friction (IT band friction syndrome, for example).

WBV For Improving Circulation

Healthy blood flow to your skin and the tissue beneath it is crucial for healing injured muscles, improving oxygen supply, and helping to get rid of waste products (such as lactic acid) from your muscles.

We’ve all heard a personal trainer say something along the lines of “Let’s get that blood pumping first!” prior to working out, but in addition to being a great way to warm up, improving circulation can also lead to improved skin tone, a reduction in the appearance of cellulite, and muscle recovery after exercise or injury.

Studies have shown that WBV can significantly increase circulation in your arms and legs. In one such study, 45 participants were randomly divided into 3 groups. Group one performed static exercises (squats and calf raises) at a vibration of 30 Hz, group two performed the same exercises with no vibration, and group three received three rounds of 60-second calf massages at a vibration of 30 Hz. Group three exhibited an increase in skin blood flow immediately following, and 10 minutes after, the massage.

While no change in skin blood flow was shown in the other two groups (perhaps because blood flow requirements of the active muscles were greater than the increased blood supply, or because the blood flow was directed away from the skin and towards areas where it was needed more, such as muscles), this study did show that short spurts of massage on a vibration plate can significantly increase circulation.

Another study showed that just five minutes of massage on a vibration plate significantly increases circulation in the arms. Benefits were seen at 30 Hz, but performing massage at 50 Hz provided additional benefits by increasing the blood flow more rapidly and retaining the level during the recovery period, making the effects longer-lasting.

WBV For Hypertension

The leading cause of death in the developed world is myocardial infarction (heart attack), a direct consequence of atherosclerosis, or hardening of the arteries. When arteries lose their flexibility, the heart continues to pump blood, but the arterial walls do not move as they should, resulting in an increase in blood pressure.

As the heart pulses, and the pressure increases, the heart has to work harder to contract. The higher the pressure gets, the greater likelihood an individual will have a cardiac incident.

Atherosclerosis is primarily caused by poor dietary habits, but also has environmental and genetic factors. Conventional exercise reduces blood pressure by increasing the strength of the heart but does not affect arterial stiffness to a significant degree.

In 2005, researchers in Japan found that the muscular reflexive engagement of the body through WBV exercise significantly increased blood flow and oxygenation. Three years later, a different group of Japanese researchers found that ten, 60-second sets holding a static squat position with knees bent on a whole body vibration machine at 26 Hz acutely decreased arterial stiffness in males in their mid-twenties.

Dr. Arturo Figueroa, an associate professor at Texas Tech University, has conducted numerous studies on the effect of using WBV to decrease arterial stiffness. The findings of Dr. Figueroa and his research group showed a decrease in arterial stiffness in a young obese female population. This population differed from the young males that were previously studied, as obese females are often not able to engage in conventional exercise. The women decreased their arterial stiffness significantly using WBV therapy 3 times per week for over 6 weeks.

In 2013, Dr. Figueroa and other researchers began studying similar protocols with postmenopausal hypertension and pre-hypertension patients and found that WBV improved systemic and leg arterial stiffness, blood pressure, and leg muscle strength in this population.

Finally, results were also seen passively with stroke survivors in a parallel study at Florida State University. Stroke survivors in this study could not engage paralyzed lower limbs, yet still received the benefit of lower blood pressure and a decrease in arterial stiffness from using a whole body vibration machine.

How To Shop For A Whole Body Vibration Machine

As I mentioned in the intro, when it comes to WBV, not all vibration machines are equal, nor are all types of vibration. The two most common forms of WBV machines are vertical vibration (VV) and rotational vibration (RV).

VV moves up and down (OK, I guess that was kind of obvious) and RV moves side to side. Research shows that both are safe, effective, and provide many of the same benefits. 

The vibration plate I use, the Power Plate, is technically a VV plate, but actually goes far beyond that. The Power Plate offers what is known as “tri-planar” vibration, which moves in more of a “three-dimensional” motion: up and down, side to side, and front to back with every oscillation. This is important for the following reasons:

So, while both forms of WBV are safe and relatively effective, the Power Plate goes leaps and bounds beyond RV machines and other VV machines and delivers what have been proven to be safe and effective vibrational levels. Power Plate has even been NEAT-certified (non-exercise activity thermogenesis) by the Mayo Clinic, which essentially means that it has been shown to enable you to burn calories without actually having to do “a formal workout” or exercise session.

You can check out the Power Plate here to learn more or get your own. (For all of the benefits they provide, these machines are surprisingly affordable; plus you can save $600 on a Power Plate Move when you use my link.)

Whole body vibration machines have come a long way since the ’50s (and so has the science backing up their efficacy).

The research is clear that investing in a WBV machine would make a positive impact on just about anyone’s health—from elite athletes, to the elderly, to those who are unable to perform traditional strength training exercises, and everyone in between. 

I’ve only scratched the surface on WBV benefits in this article, so if you’d like to learn even more be sure to check out my podcast from last week entitled “Everything You Need To Know About Whole Body Vibration For Fat Loss, Strength Gains, Cardiovascular Fitness, Stem Cell Production, Growth Hormone, Testosterone & Much More!” with Jason M. Conviser, Ph.D., MBA, FACSM, and true expert in all things WBV and health and wellness in general.

Finally, I’d be remiss not to fill you in on one of my favorite Power Plate WBV workouts I frequently do at my home gym, often on an easier recovery day. It goes like this:

Repeat 3-5x as a circuit, with minimal rest.

Try it out and let me know what you think if you do! Also Leave any comments, questions, or thoughts you have about whole body vibration below.

Ask Ben a Podcast Question

This content was originally published here.

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The 10 Best Vibration Plate Machines: UK Reviews & FAQ

A lot of people out there are struggling with weight management. When one is overweight, one of the things that a health specialist would advise them to do is engage in more exercises. According to data from GOV.UK, over 60% of adults in the UK are overweight.

Since hitting the gym every day can be a challenge, some people opt for a home-based exercise machine. In this case, a vibration power plate is one of the exercise machines that can help in weight loss. But which is the best vibration plate out there? We did some research and we’ll be sharing our findings of the best platforms on the market. Let’s get on with it, shall we?

Our Picks: 10 Best Vibration Power Plates Listed Below

Picture Model Score Price
Bluefin Fitness 4D 9.1 Check
Mirafit Power Plate 9.0 Check
Confidence Pro 9.0 Check
Bluefin Fitness Ultra Slim 8.8 Check
Reebok ZR8 Treadmill iDeer Life Vibration Platform 8.8 Check
ZAAP TX-5000 8.8 Check
Bluefin Fitness Pro Model 8.4 Check
Roneyville Ultra Compact 8.4 Check
Sportstech VP300 8.4 Check
Confidence Vibetone 7.6 Check

Let’s Take A Look At Each One Of Them Separately

Starting up on the UK list is this ultra-slim unit from Bluefin Fitness. This trainer is compact in design, lightweight, and very functional as well. It is the latest model on the market, and it has plenty of features to make your keep-fit session intense enough.

You’ll love working with this vibration plate because it runs on a silent vibro drive motor. This motor doesn’t make uncomfortable noises when running. Even as it runs silently, this motor delivers quite some power. It has a power output of 2500W and a maximum user weight of 150kg.

  • Built swimproof and water resistant to 50M, Charge…
  • With a battery life of up to 7 days, Fitbit Charge…
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£129.99
−£48.40

£81.59

Last update on 2020-10-03 / Affiliate links / Images from Amazon Product Advertising API

We loved the slim design, which allows you to easily hide it away when not using. This also means that it will not take up much space in the room. When you set it up for use, this little beast will be stable enough. The vibration plate comes with a large anti-slip surface that assures you of an effective exercise. You simply position yourself on the trainer and enjoy the deepest vibration experience.

In terms of technological features, this baby scores decently. First off, it has 5 workout programs and 180 levels to give you a personalized exercise session. The best part is that you don’t have to step down and adjust the programs. Instead, it comes with a remote control to offer you hands-free operation.

Do you want a vibrating platform which gives you some entertainment when working out? No worries. Connect your phone or mobile device to the Bluetooth speakers on board and enjoy an entertaining exercise session.

Pros

Cons

The Mirafit Vibration Plate offers a slim and stylish design that you’ll love having in the house. You can go for the black, orange, or green option depending on your style. But, the trainer is not only all about its looks and design. Rather, this little beast does an amazing job at offering you a reliable platform.

It has a 1000W rated motor with peak power of 2500W. The best part is that the motor runs with anti-jamming and anti-static protection to offer you a smooth session. This one has a maximum user weight of 150kg, which is not bad.

Unlike most machines out there, this one offers you 3-foot positions for running, walking, or jogging effects. So yes, you will be getting a lot from this vibration plate. Besides the 3-foot positions, the trainer also comes with 9 preset programs. All you have to do is set your ideal program and enjoy its delivery. This also means that you can choose the program that matches your fitness goals.

Along with the 9 workout programs are 99-speed levels. These levels allow you to adjust your intensity level and help you achieve a reliable exercise. It also comes with remote control for switching through the programs and adjusting the speed level without the need for stepping off the trainer. We loved the fact that this vibration power plate comes with detachable resistance bands that offers you more variety as you work out.

What about when you need to store it? That’s easy, because it has handles and rollers for easy transportation.

Pros

Cons

If we were ranking the best vibration power plates in terms of ruggedness, this one from Roneyville would probably take the top spot. It offers a compact design and it can also support a maximum weight of 150kgs.

The is packed with a 500W motor that can reach a peak power of 2500W. The surface of this vibration plate makes it stand out of most units out there. It comes with pioneering magnetic therapy features that are embedded within the food pad. Magnetic therapy is known to boost the energy levels ad also encourage good health and general wellbeing. Furthermore, it can treat some ailments as you are working on the trainer.

Besides that, the vibration platform comes with 5 preset fat burning and toning programs. Plus, it features 199-speed levels to offer you an intense session according to how you prefer. Working only 10 minutes on this baby is the same as hitting the gym for a whole hour or swimming for 45 minutes. In other words, it helps you achieve a lot in the shortest time possible.

The vibration plate also features a whole set of entertainment features. This includes Bluetooth Speakers that can be connected to any mobile device. Furthermore, there is a USB port to connect your flash drive and enjoy your music.

The platform has a remote control too, along with a touch-screen LED display. If you don’t want to use the RC, you’ll still enjoy operating the trainer with the touch-screen features.

Pros

Cons

If you are not into the compact exercisers, this vibration plate from Bluefin would be a decent pick for you. This one comes with extended hands for extra support and also for a more intense full-body workout.

As you’d expect for any Bluefin unit, this one also has a silent motor to give you a noise-less exercise session. This machine comes with a silent drive single motor that can offer you an intense workout. It can support a maximum weight limit of 150kgs.

Furthermore, this vibration plate comes with pro features for an advanced experience. First off, the equipment features comfortable arm supports, along with BMI guide technology, and extra lower body action with 360-degree hip rotation.

It is easy to set up and operate. You will enjoy a range of 10 workout programs that are accompanied by 180 intensity levels. All these options mean that you will always have an enjoyable session that is customizable to your liking. We also loved the diet and nutrition guides that come with the machine. This means that you can easily follow a healthy meal plan as you work out with the machine to achieve your fitness goals.

There are some booming Bluetooth speakers on board to keep you entertained as you work out. The vibration plate has a console that is easy to operate and help you track your stats. This one also has a BMI and calorie monitor to let you know how you are progressing.

Pros

Cons

The Confidence Pro Fitness is one of the best vibration trainers in the UK and it has proven to offer reliable results. It doesn’t come with a compact design, so it might not be the best choice of a space-limited room.

The vibration plate runs on a 600W motor that can offer enough power to deliver your goals. This is a large unit that can also support a max user weight of 150kgs. The best part is that it runs silently. However, it can get squeaky if a user heavier than 150kgs is using it.

The vibration exercise machine doesn’t come with preset programs. While that might not be satisfying enough to some users, it would be the best option for beginners. Still, it comes with 50-speed settings to offer you an intense session as you wish.

This unit assures you of better blood circulation, balance, and coordination, flexibility, as well as a well-defined muscle mass. You will also enjoy a low fat and cellulite on the body. This vibration machine can be used by both professionals and beginners. The display console is user-friendly and it comes with an intuitive menu that lets you operate it with ease. There are arm straps on the sides of the trainer, which come through elastic cords to engage your upper body muscles.

Pros

Cons

This is a compact machine that comes with an oscillating platform and it delivers a whole body shaking. The equipment has a 200W motor, which still delivers an intense workout session.

The vibration plate lets you work out and build up your body shape as it tones the muscles. It is small and lightweight to be carried even to the office. It is small, but can comfortably support a maximum weight limit of 150kgs. You will enjoy working with this vibro plate as it comes with two resistance bands for working out the arms and upper body.

Besides that, the vibration plate comes with 10 auto-operation workout programs, along with 120-speed levels. Furthermore, the machine offers three-foot positions for running, jogging or walking motions. All these features assure you of a durable machine that can attend to your exercise needs accordingly.

The anti-slip foot pads assure you of high stability and security when working out on the trainer. You will not experience any slip accidents with this unit. It comes with a large LED display that shows the speed, time, and other program modes. You won’t have to step down the machine for you to change the programs or operate it. Rather, you can do it as you continue working out. This baby also comes with remote control.

Pros

Cons

This machine comes with robust construction to assure you of a reliably intense workout session. This is the vertical type of vibration plate that might take some space in your room. Therefore, you’ll need to make sure that there is enough space for the machine.

This beast has 50 different speed settings to allow you to adjust the speed as you prefer. Along with the 50-speed settings, this equipment comes with 3 auto workout programs to choose from. The trainer is large, but it can support a maximum of 120kgs. That seems lower than other smaller units that support more user weight.

We loved the fact that it features an anti-jamming and anti-static mechanism for security as you use the unit. There is a LED display that lets you view your workout progress. The best part is that the LED display is user-friendly and anybody can operate it. Even if you are using it for the first time, it won’t give you a hard time. Working out on this power plate for 10 minutes is the same as going to the gym for a whole hour.

Pros

Cons

If you are a person that values the design of a machine, you’d enjoy working with this unit. The design is outstanding and doesn’t only look presentable, but also withstand multiple uses. The design is stylish and you’ll enjoy having it in your room. It also comes with a large surface to let you work out comfortably on it.

The vibration power plate runs on two 2000W motors that are designed to deliver a satisfying workout experience. It comes with the VP300 oscillating platform that stimulates muscular growth in your body. The 3D vibrations technology means that you will get much from this mini machine. With this technology, you can be sure that almost every muscle in your body is stimulated by contractions. As a result, you will have improved blood circulation, along with better movement and coordination.

The vibration plate has power ropes and an exercise poster. The power ropes and poster let you carry out different exercises on the platform. In other words, these accessories allow you to target your back and arm muscles.

You get two 60 speed levels on this trainer to let you achieve the best of it. Furthermore, it has different positioning areas that you can sue between normal, intense, and relaxed intensity level. The machine also comes with Bluetooth speakers for entertainment as you work out. You also enjoy a remote control for hands-free operation. It has a max of 120kgs.

Pros

Cons

This vibration plate comes with a unique design, which lets you work out on your full body without the need for extra accessories. It has been designed to work according to your fitness needs. Luckily, it is a low-cost trainer that delivers incredibly.

It comes with a steering-style handle that engages both arms to give you a full-body workout. This unit features 16 different speed levels. Compared to other machines on our UK list, that is way too low. Nevertheless, you can make use of the 16 levels and still achieve an intense session. We loved how the machine allows you to choose an auto mode that will set up the workout for you. Alternatively, you can adjust the intensity manually to customize your session. Either way, you will achieve a good session with your exercises on this unit.

There is a tiny LED display that shows the time and speed level. This is easily viewed and accessible too. The vibration plate itself is easy to use and even a beginner will have an easy time when working with it.

However, some few issues might not amuse you when using it. First off, you cannot use it if you are heavier than 120kgs. Furthermore, it can make some noise if you place it on a hard surface. The solution to this is setting it up on a carpet to reduce the sound.

All in all, this machine will serve you decently while it helps you achieve your fitness goals.

Pros

Cons

Anybody that loves an advanced exercise machines would enjoy working with this vibration plate. The design itself is modern and super stylish. You’d love having it in your home or office.

One of the top things to love about this machine is that it comes with a 4D motion. This means that it packs 3 silent drive motors that offer micro-vibration, oscillation, and normal vibration. All these are delivered separately or simultaneously. You’d also love the magnetic therapy sensors on the foot surface. This feature offers a reflexology-like massage either while you are standing or seated.

There is an intuitive LED stoplight system that shows the intensity level of the vibration plate. The light can be red, green, or orange. Furthermore, it comes with three programs with 7 manual combinations for an intense experience.

An LCD display is onboard to let you check out your progress. We loved the wearable remote control that allows you to operate the machine without the need for stepping off. If you have some music that you want to listen as you work out, you are free to do so. The machine comes with Bluetooth speakers that are loud enough and produce good sound too. It has a maximum user limit of 150kgs.

The machine comes with some accessories to better your workout experience. You will get resistance cords that offer a more intensive exercise, along with a free workout poster. There is also a workout and nutrition guide to help you achieve your fitness goals with the vibration power plate.

Pros

Cons

Do These Platforms Really Work?

A lot of people in UK have concerned if they work or not. In general, they do work, and it is about how they work that matters. You have heard about how these machines can help you firm up your muscles and reduce cellulite by working on it only 10 minutes every day.

The working mechanism of a vibration plate is what makes them deliver such results. What happens is that they will send strong pulses through your whole body. In turn, this will force your twitch fibers to work at an inefficient rate. This will then make you use more energy to stay on the plate. They will use your own body reflexes to place the put your muscles to work. This will not get you out of breath, but it also ensures that you achieve a full-body workout.

How Good Are Power Plates For Weight Loss?

Yes, they can help you lose weight. However, you have to do it the right way and follow the instruction according to the manufacturers. On research showed that working out on a vibration plate can help you lose an average body weight of 11%. This is achievable in the first six months of using the equipment.

The machine can help you lose weight. But, you should consider performing multiple cardio exercises on it to achieve better results. Furthermore, ensure that you maintain a healthy diet to increase weight loss.

Can I Reduce My Stomach Fat?

Stomach fat is almost similar to body fat. However, stomach fat is more difficult to work on. But with a vibration power plate, you can trim your belly fat with the proper cardio workout moves. Some units come with a workout guide to help you with it. Don’t forget that you will need to watch your diet as you work on your stomach fat.

Do Vibro Plates Help You Tone Up?

Yes. The machine will vibrate your muscles, which in turn helps to tone them up. The longer you stay on it, the more your firm up your muscles.

What Are The Benefits?

There are many benefits of a vibration plate. First off, they are easy to use and let you work out from wherever you want. But most importantly, here are the benefits of working with these machines:

Do They Build Muscles?

A vibration plate can help you lose weight and even have stronger muscles. However, they are not the best units to help you build muscles. If you want to build muscles, consider using dumbbells and Kegels on the plate. This will help to trigger the muscle growth more than when you would use the dumbbells and Kegels on a flat surface. But don’t depend on these units alone for muscle growth.

This content was originally published here.

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Great At-Home Treadmill Workouts | Treadmill-Ratings-Reviews.com

How to Stay Motivated and Moving While Staying At-Home 

Sticking with a workout routine can be tough, especially when you have to do it from home…

Every. Single. Day.

The lure of the couch, the fridge and Netflix can be distracting and oh-so tempting. How is one supposed to resist the temptation to just chill out?

Switching up your at-home workouts is a great way to keep yourself engaged and motivated. There’s a lot more you can do on a treadmill than simply run a certain distance or for a certain amount of time.

To save you from having to put together a fun and diverse workout schedule, we’ve done it for you.

Keep reading for a variety of workouts that includes twisting, climbing and facing the gauntlet!

Go For A Hike –

Contrary to what your brain may initially tell you, you don’t actually have to be outside to hike. This workout is meant to mimic going for a hike and gets you the same results.

Im-Press Yourself –

It’s easy to forget that you can do separate things with your upper body while using your treadmill. This workout gets your arms working too.

Sprint Intervals –

You’ve probably done them before…and there’s a reason. Sprint interval workouts are a fantastic way to get your blood pumping and your muscles firing.

Sidestepper Workout –

Facing forward, one foot in front of the other…isn’t the only way to get a good workout on your treadmill. Try this out of the ordinary workout to work some out of the norm muscles.

Be careful and use the side rails when changing directions to ensure that your feet are planted safely.

Rise and Fall –

We would be remiss if we didn’t include a hill workout. They may be challenging, but don’t let that stop you from reaping the benefits of this butt-busting routine.

Facing The Gauntlet –

To be fair, this workout involves exercises off of your treadmill. However, you don’t need much space and doing the exercises in tandem with your treadmill will get you a full-body workout that will build both endurance and strength.

With a workout routine that changes each day you’ll not only work a wider variety of muscles, you’ll keep your brain and interest engaged too. The couch and Netflix will be a great reward for meeting your fitness goals.

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Home Treadmill Top 10 Purchasing Tips 2020 – JLL Fitness Blog

More and more of us are looking into investing in home workout equipment as opposed to gym memberships. A home treadmill can be a useful centre piece for a home gym and nowadays are much more affordable than you might first think. However, buying a home treadmill is not something you have to think about every day. Therefore, when you do decide you want to take charge of your fitness by purchasing one, it can be quite daunting to know where to begin. Well, that’s where we come in. The JLL team have put together 10 key tips to consider when purchasing your home treadmill, ensuring you select the correct one for you.

Comparing Home Treadmill Power

A treadmills power is usually measured in CHP (continuous horsepower) and this effects how fast the treadmill can go and also how smooth the belt feels whilst in use. Basic home treadmill will usually have power of 1CHP which although is not overly impressive, will be enough for those just looking to do just a brisk walk. Higher end Treadmill motors will be 3CHP and above, making them suitable to handle sprints and benefiting from a smoother feel in general.

Comparing Home Treadmill Speed

It is also important to check the max speeds of the home treadmills that you are considering. A pair of treadmills may have the same motor output but their top speeds and even starting speeds may still vary. More capable Treadmills will allow you to reach speeds of 16kph (or around 10mph) and higher with ease. While cheaper treadmills may only be limited to jogging speeds.

Checking Home Treadmill Incline

A change in the incline of your treadmill can drastically
increase the challenge of a workout without altering the speed. Budget home
treadmill may not have this feature at all, hence the price but there are many
reasonable priced treadmills that do. Incline in relation to treadmills can either
be measured by gradient percentage or simply by stating how many levels of
incline there are. Be careful if a treadmill only has the max gradient percentage
displayed as there may not be many incline options in between. Alternatively,
if the treadmill is advertised with 10 incline level for example, you know you
have 10 incline options.   

Checking Sizes

The importance of checking the treadmill sizes may seem obvious but it can be easily overlooked. Before you start looking at home treadmill options, it is a good idea to measure where you plan to put the treadmill and keep these measurements to hand when browsing.

In addition to the treadmill’s general size, it’s important to take note of the running deck size. You want a treadmill that allows enough space for you to run on it without fear of falling off the end.

Comparing Home Treadmill Max Weights

The max weight that a treadmill can handle is dependent on the frame strength and motor strength. As a result, lower cost home treadmills are likely to have a lower max user weight limit. Most home treadmills should be able to withstand a weight of 100kg and the higher end model will handle even more.   

Comparing Console + Programs

Another aspect to consider when browsing treadmills is the quality of the treadmill console which can differ considerably from one home treadmill to another. Investigate what the console is capable of; what it measures during a workout, are there any pre-set workout programs, how easy is it to navigate and how clear is the display.   

Comparing Entertainment + Features

A good treadmill will make workouts feel as enjoyable as possible, so with this in mind, check out the entertainment and special features of the treadmill as this could separate one treadmill from another. Most standard home treadmills will have speakers and allow you to connect an external device to play music via USB or Bluetooth. Some treadmills will have built in sensors that allow you to monitor heart rate. All home treadmills should have some sort of safety feature that brings the machine to a halt if anything untoward happens.

Comparing Home Treadmill Frame and Cushioning

If you are able to try the treadmill before purchasing, be sure to assess how sturdy the frame feels when in use. A heavier treadmill can often be an indication of how strong the frame will be if you are not able to try it out first. The better home treadmills on the market will have some sort of a cushioning system that reduces the impact when in use. A cushioning system not only make the treadmill more comfortable to run on but also helps to reduce noise.

Brand Reputation Warranty and After sales support

You wouldn’t buy a Car or Phone from just any old company,
would you? So, don’t just jump into a home treadmill purchase with any company.
Do a bit of research on the sellers for example, check if they actually have a
range of treadmills. Is the information about the treadmill clear? Does the company’s
website look reputable? Are there any reviews available?

Another thing to consider is the length of warranty. It is
safe to assume that the longer the warranty, the more confident a company is in
the product. Also consider what the warranty actually covers and if you are unsure,
ask the company directly.

Something else to think about is whether the company offers any after sales support. As with all machines, there is a slight possibility that something may go wrong with continuous use. Are you going to be able to get someone from the company to assist you if this is the case and is it easy to do so?        

Comparing Home Treadmill Prices

The prices of home treadmills can range from around £100 for the basic models ideal for those that only need light aerobic work. Don’t expect any amazing features for this price and be sure to checkout any limitations. Mid-range home treadmills are usually price from around £250 to £500. Although some models in this range may have some limitations, you can find some feature packed models in this price range too. Any home treadmill above £500 should have all the features that you would desire from a treadmill as well as an impressive performance output.   

By taking these tips into account when browsing for your new home
treadmill, you are sure to find the perfect one for you. You can find a range
of quality UK home treadmills at a quality price at  JLL Fitness:
https://www.jllfitness.co.uk/cardio/treadmills

Why not use some of the tips in this article to compare JLL treadmills with other home treadmill companies and see which ones you consider better.

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Leon Forbes

Digital Marketing Advisor for JLL Fitness.

Interests: Marketing, Digital Marketing, Advertising, Promotions, Sports and Fitness.

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Good Vibrations – Benefits of the Whole Body Vibration Plate

Have you tried Generator’s Whole Body Vibration Plate yet?  Whole Body Vibration (WBV) isn’t just the latest fad at the gym, WBV provides proven health benefits including:

Stimulate lymphatic system

Decrease in cortisol levels

The idea of using vibration for health benefits dates back to ancient Greece, but the concept of whole body vibration transitioned from unproven concept to serious science when the Russian space program used it to simulate the weight of gravity for astronauts who would otherwise lose muscle tissue and bone density while living in space’s zero-gravity atmosphere. 

It’s also believed that Russian athletes used WBV therapy to improve performance for their Olympic athletes in the 1980s. While professional athletes have been using vibration for years to enhance performance, this therapy is beneficial for anyone at any age who is interested in improving their health.

Stronger Muscles:

As you sit or stand (always with knees at least slightly bent!) on the vibration plate, your muscles contract and relax 30 times each second.  As your body works to regain stability, multiple muscle fibers become engaged in each movement, significantly amplifying the effectiveness of any movement performed on the plate. This is why doing squats on a vibrating plate requires so much more energy than doing them on the ground. To make the most of your time on the WBV plate, consider performing dynamic strength exercises like squats, push-ups, lunges, etc. The variation applied in different angles enhances the performance of the exercise by activating more muscle fibres which leads to muscle growth and increased muscle density.

Lower Blood Pressure:

Whole body vibration has been demonstrated to reduce hardening of the arteries in study after study, among populations ranging from men in their mid-twenties to postmenopausal women. In each study, the subjects’ blood pressure was lowered significantly.

Stronger Bone Density:

WBV performed three times per week for 15 minutes has been shown to improve bone density, providing people with a drug free alternative to osteoporosis prevention, management and improvement.

Better Balance, Flexibility, Coordination:

During traditional exercise, muscles contract 1-2 times per second as opposed to 30 contractions per second while using a vibration machine. Standing, or better yet performing exercises, on the vibration plate engages your core and hip flexors to stabilize your body. This makes your body work harder and eventually, the muscles around the joints grow stronger. Over time, you’ll notice that your balance, coordination, posture, and flexibility have improved.

Increase Immunity and Stimulate Lymphatic System:

As muscles repeatedly contract and relax, the blood circulation in your body increases. Increased blood flow makes sure that your muscles are oxygenated, which speeds up the recovery process and rejuvenates the body. Improvement in blood circulation also leads to faster metabolic waste removal.

WBV therapy stimulates the lymphatic system causing an immune response in the lymph nodes, and giving the body better defenses against illnesses. WBV exercise also causes the lymph system to drain more efficiently, getting trapped fats and toxins on their way out of the body through the natural filters of the circulatory system. This is especially important for the aging body where lymph health is ever more vital to overall health.

Lower Cortisol Levels:

Cortisol is a stress hormone released by the adrenal glands. While cortisol is important for helping your body deal with stressful situations, when cortisol levels are too high for too long, this hormone can hurt you more than it helps.  When cortisol levels remain high over an extended time they can cause weight gain and high blood pressure, disrupt sleep, negatively impact mood, reduce your energy levels, and contribute to diabetes.

The Whole Body Vibration Plate can serve as a great warm up or cool down from activity, or just a supplement to your regular exercise regime. Come on into Generator and experience the benefits for yourself.  If you’ve never used one before, be sure to let us know so we can assist you in your first-time use.

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5 Steps To Get The Best Use Out Of Your Home Treadmill – Adonis Fitness

5 Steps To Get The Best Use Out Of Your Home Treadmill

The primary fear that individuals have when investing in a house treadmill or any piece of workout equipment is that they won’t utilize it..

You understand the story.

It gets delivered, you set it up and enjoy it for a few days … and after that it sits … and waits..

A couple of months down the road, you see how dirty it has become and just how much area it’s taking up.

And you keep in mind how much weight you figured out to lose by utilizing it faithfully every day.

Now, regrettably, it doubles as a clothes airer!..

Never ever fear.

This short article will assist you to make sure that does not happen.

A treadmill offers the very best total cardiovascular workout & it’s still the number one exercise machine for those who want to reduce weight.

So it’s an investment in your health that will pay big dividends … if you are prepared to get the use and benefits from it!.

Here are 5 easy methods to get the BEST use from your home treadmill:

Do some initial research

Ensure you look at what each treadmill provides you with and compare it to your special requirements..

For instance, if you live in a flat and/or like things clean and neat, a folding treadmill might fit you best.

If you want a folding treadmill, do you prefer a manual folding treadmill (like most folding treadmills) or do you want a shock-assisted folding treadmill with wheels on the bottom that’s simple to move?.

If you like to drink water throughout your workout, make certain there’s a water bottle holder included in the treadmill console (it may amaze you the number of treadmills do not have this feature.).

Do you get tired easily and need a challenge?

How about getting a treadmill with lots of user programmes or one that is iFit suitable?.

These points might seem trivial and may in the end cost you a bit more; but if it means you’ll enjoy your workout it will be well worth it!

Think about where to place the treadmill.

The area should be well-lit, open and stimulating.

Make sure your treadmill is placed in an area that makes you feel energized and mentally stimulated.

If you tend to get bored quickly, think about placing the treadmill so you can look out of a window or watch the television.

Get prepared for the arrival of your treadmill.


Do you like listening to music when you exercise? Do you think you would like to watch a movie while exercising?


If you gather together your favourite Cd’s, DVD’s etc and have them close to where you will be using the treadmill, it will make sure you are not wasting time searching for them later, instead of getting on with your exercise routine.


Make a workout plan.

Prior to you start exercising, you should really have a plan in mind.

By jotting down for how long and what kind of exercise you’ll be performing in the weeks to come, you are far more likely to succeed.

Bear in mind that each time you exercise, you are slowing getting towards the kind of dream body that you want..

By having a strategy, you can see simply how much progress you are making.

Enjoy your exercising and you’ll be inspired to attain your health goals and get maximum gain from your treadmill!.

Track your development.

By tracking your development every day, you get a significant sense of accomplishment which snowballs into even higher fat-burning outcomes..

I recommend you have ‘minimum objectives’ like “I’ll walk for at least 10 minutes.” or “I’ll do 5-60 second periods.”

These are easy to do and you’ll most likely exceed them– which will encourage you even further and heighten your sense of achievement..

And of course, you’re likewise taking maximum advantage of your treadmill!.

Those are 5 ways to get the most use from your home treadmill. Just remember that even a little bit of preparation will pay off big dividends in the long run.

Why not check out what Treadmills are available on Amazon at the moment.

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Best Review Of Step Machines Multi-Function Stepper Elliptical Jogging Stepper Home Treadmill Climbing Machine Indoor Mini Pedal Machine Small Sports Fitness Equipment Silent Stovepipe Machine

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Features and Specifications:

  • ✤【Easy to store】This multi-functional stepper provides you with a variety of sports, which can be easily moved to the room and can be lifted away freely. It is an ideal choice for family or gym full-body exercise.
  • ✤【Safe and healthy exercise】Simulation of real running, ergonomic design, elliptical exercise without injury to the knee. The thickness of the pipe material, strengthen the bearing capacity, increase the anti-skid foot pedal, the embracing pedal, equipped with the removable PVC anti-pedal pad, long press for 5 seconds, the data is cleared.
  • ✤【Our service】: The products must go through many professional and strict inspections from production to packaging and sales to ensure that each product is a satisfied customer. If you have any questions, please feel free to contact us, we will solve the problem within 24 hours.
  • ✤【Indoor Fitness】This fitness equipment can help you carry out various fitness exercises, and the noise can be controlled during the exercise. This is very good training for your fitness equipment, you can effectively shape your body in a short time.
  • ✤【Multi-function Stepper】Home indoor stepper, with strong weight bearing and strong anti-stress, balance the swing of left and right feet during exercise, enhance the exercise effect, can meet your various sports experience, make exercise not monotonous, let fitness become a happy body.

Get Step Machines Multi-Function Stepper Elliptical Jogging Stepper Home Treadmill Climbing Machine Indoor Mini Pedal Machine Small Sports Fitness Equipment Silent Stovepipe Machine at the best price available today.

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VNDEFUL 2 PCS Baby Fruits, Vegetables, Fruits and Snacks Bite Happy Silica Gel Bite Bag Baby Feeding Cutlery

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JCM | Free Full-Text | Resistance Exercise, Electrical Muscle Stimulation, and Whole-Body Vibration in Older Adults: Systematic Review and Meta-Analysis of Randomized Controlled Trials

It has been shown that resistance exercise (RT) is one of the most effective approaches to counteract the physical and functional changes associated with aging. This systematic review with meta-analysis compared the effects of RT, whole-body vibration (WBV), and electrical muscle stimulation (EMS) on muscle strength, body composition, and functional performance in older adults. A thorough literature review was conducted, and the analyses were limited to randomized controlled trials. In total, 63 studies were included in the meta-analysis (48 RT, 11 WBV, and 4 EMS). The results showed that RT and WBV are comparably effective for improving muscle strength, while the effects of EMS remains debated. RT interventions also improved some outcome measures related to functional performance, as well as the cross-sectional area of the quadriceps. Muscle mass was not significantly affected by RT. A limitation of the review is the smaller number of WBV and particularly EMS studies. For this reason, the effects of WBV and EMS could not be comprehensively compared to the effect of RT for all outcome measures. For the moment, RT or combinations of RT and WBV or EMS, is probably the most reliable way to improve muscle strength and functional performance, while the best approach to increase muscle mass in older adults remains open to further studies.
Keywords:
sarcopenia; falls; elderly; resistance exercise; vibration; electrical stimulation
sarcopenia; falls; elderly; resistance exercise; vibration; electrical stimulation

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Acolasia 2-in-1 Foldable Home Treadmill Review

Acolasia 2-in-1 Foldable Home Treadmill  



Acolasia Home Treadmill is a 2-in-1 foldable electric cardiovascular fitness unit with incline and a 0.75HP motor for walking, jogging and running. The 2-in-1 design means it offers you two ways to exercise.

These are the regular treadmill mode with the riser and the armrests up, and at up to 10kph speed and the underdesk mode with the riser folded and under your table to walk at speeds between 1-4 kph. Being forged by refined steel it has a robust and durable frame that can carry a maximum total user weight capacity of 300 pounds. It weighs 100 pounds and measures 43.31 x 47.24 x 22.05 inches as assembled in the regular treadmill format and 5.91 x 47.24 x 22.05 inches as folded. This fully foldable and space saving treadmill takes up 0.5 m2 as folded, which is very small.

This modern has a premium look and feel and with a quiet and efficient 0.75HP motor on the base, you can have a fairly intense workout. Despite the power and efficiency it doesn’t really make in any noise in either the conventional or the underdesk mode. You will not disturb others in the house or your neighbors and you can listen to your music comfortably. There are 7 layers on the shock-absorbing running belt for a great cushioning ans support for your knees, joints and muscles. And you can have a low-impact workout that feels much safer than running on the streets or pavements.

It has an anti-slip surface for your safety, for you to not slip and fall off by accident during your workout. Just like on most other treadmills this one also comes with a magnetic safety lock/buckle that gets detached in case your drift back or fall off by accident. The machine stops automatically and safely. You can walk (1-4kph), jog (5-7kph) or run (7-10kph) at speeds up to 10kph.

The large smart LED-backlit control interface is easy to read and operate, with more functions and less buttons. It shows you the current speed, distance traveled, time exercised and calories burned. The running belt is spacious enough for the compact size and the foldable design of the treadmill. It has an installation-free design, is shipped almost assembled to save you on time and effort. You can fold it up in just three easy steps and move it around to put it under your sofa or bed or in your closet or against the wall. At the current price level you’re getting quite good value for the dollar.

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Benefits of whole-body vibration training on arterial function and muscle strength in young overweight/obese women.

Benefits of whole-body vibration training on arterial function and muscle strength in young overweight/obese women.

Hypertens Res. 2017 May;40(5):487-492

Authors: Alvarez-Alvarado S, Jaime SJ, Ormsbee MJ, Campbell JC, Post J, Pacilio J, Figueroa A

Abstract
The early arterial dysfunction linked with obesity and a sedentary lifestyle heightens the likelihood of suffering from future cardiovascular events. Whole-body vibration training (WBVT) may improve systemic arterial stiffness (brachial-ankle pulse wave velocity (baPWV)) and muscle strength in pre- and post-menopausal women. However, the effectiveness of WBVT to impact the arterial segments included in baPWV is unknown. The aim of this study was to investigate the effects of WBVT on aortic and leg arterial stiffness in young sedentary overweight/obese women. Thirty-eight young (21 years) overweight/obese women were randomized to WBVT (n=25) or a nonexercising control (CON, n=13) groups for 6 weeks. PWV, brachial and aortic blood pressures (BP), wave reflection (augmentation index (AIx)) and leg muscle strength measurements were acquired before and after 6 weeks. WBVT significantly reduced carotid-femoral PWV (aortic stiffness, P<0.05), femoral-ankle (leg arterial stiffness, P<0.01) and baPWV (systemic arterial stiffness, P<0.01) compared with CON. The reduction in brachial systolic BP (SBP), heart rate, aortic SBP, aortic diastolic BP, AIx normalized to a heart rate of 75 beats per min (AIx@75; P<0.01) and AIx (P<0.05) following WBVT was significant compared with CON (P<0.05). WBVT increased leg muscle strength compared with CON (P<0.001). There was a significant negative correlation between changes in relative muscle strength and aortic stiffness (r=-0.41, P<0.05). WBVT led to reductions in arterial stiffness, central BP and wave reflection in young obese women. WBVT may be an effective intervention toward vascular health promotion and prevention in young overweight/obese women (ClinicalTrials.gov identifier: NCT02679898).

PMID: 28077859 [PubMed – indexed for MEDLINE]

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