The Noblerex K1 vibration trainer is used by thousands of people to improve their muscle strength and tone, weight and body fat percentage, bone density, lymphatic health, circulation, balance, and flexibility. Just 10 minutes of exercise on the machine has been proven to have the same effect as 60 minutes of traditional rotational exercise. Vibration exercise has also been shown to improve other areas of health such as mood and appetite.
But how do you workout on a Noblerex K1 vibration machine? Well depending on your current ability and goals, there are 5 different ways to use this machine to exercise:
1. The first and easiest way to use the Noblerex is by standing on the platform and making slight adjustments in your body position. The handles can be used to maintain balance if necessary. This will vary the muscle fibers used. Your muscles will be tricked into thinking you are doing dozens of different exercises as you move around. You can lean back and feel your back muscles being toned, or you can lean forward and feel your abs being engaged. You can squat a little or a lot or sway from left to right. Due to the unique movement of the machine, you will find that you are working many of your core muscles by just standing on the platform. The machine does the hard work allowing you to keep moves simple.
2. Many people like to change the level while they exercise in order to challenge themselves and to make sure their muscles don’t get too used to a particular speed. You might want to use a pyramid method by starting low and then high and back to low, or you might want to start low and increase a level throughout your workout. The Automodes settings are perfect if you don’t want to think about it; these change the levels automatically. The more you use the machine, you will also note that certain levels work better for certain goals. The levels 1-5 are ideal for warming up and cooling down, creating a massage effect, and doing therapeutic exercise. The levels 6-10 are ideal for body toning, strength, and weight loss. Remember that these are not hard and fast rules. Most people will feel challenged at level 1 or 2 at first so take your time moving up and make sure to give your body time to get used to the vibration. If you feel challenged at level 1 – good! It just means you have lots of room to grow.
3. You can change the placement of your feet. A huge advantage of pivotal/oscillating vibration machines like this one is that you can customize the amplitude, or the rise and fall of the platform edges, to fit your needs. If you’re just starting out, you can place your feet closer to the mid-line of the platform where less muscle extension occurs. As you advance and become stronger and more flexible, you can take your feet out to the edges to make the exercise more challenging.
4. If you want to target a certain area such as thighs, buns or abs, place your legs or body in a position that works those areas most intensely. Start holding positions for 1-2 minutes each, depending on the position and your strength. Choose exercises such as a squat, plank, side plank, lunge, downward dog, or calf raise and just hold it there. Have a digital timer by the machine to make sure you know exactly how much time you have left to hold it. Holding positions like described is called a static hold. You are not moving within them – you are staying still. You can also do dynamic moves, where you move within the position. These can be very challenging to do for even one minute. Some dynamic exercises to try are push-ups, lunges, squats, and step-ups or knee-ups on one side of the platform.
5. Depending on your current fitness level, you can increase your vibration training from 10 minutes a day to 10-20 minutes twice a day. But make sure you give your muscles 24-48 hours of rest between these more intense sessions. As you get stronger, you can also add in hand weights, medicine balls, resistance bands, or other accessories to your workout. Upper body straps come with the Noblerex to provide more upper body workout choices as well.
After a few weeks of using your whole body vibration machine, you will find your own rhythm and routine that works best for you. The Noblerex K1 Platinum comes with an instructional DVD and poster as well as expert phone support, to help you learn over 30 different positions you can use.
Learn more about the Noblerex. Stop by Lenette Nakauchi’s site where you can find out all about the Noblerex K1 Platinum and what it can do for you.