How to Workout on a Noblerex K1 Vibration Machine
A Noblerex is a total body workout machine used to improve muscle strength, hormone health, lymphatic health, bone density, weight loss, blood oxygenation, flexibility, and balance. Even just 10 minutes on the Noblerex has been shown to have the same effect as 60 minutes of exercise at the gym. It can also improve other aspects of health proven by whole body vibration research studies.
In order to make the most of your Noblerex K1 vibration trainer, you should know how to create a challenging workout for yourself. This will depend on your current level of fitness and your goals. Here are 5 different methods to vary your exercise on the Noblerex K1:
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 Noblerex, 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. You can vary the intensity level of the vibration. You may want to use a pyramid method starting low and then going high and then back to low again, or you might feel more comfortable with starting low and building up the entire time. As you use your machine more, you will also notice that certain positions work better than others at certain speeds. The lower levels 1-5 (7-16 Hz) are best used for muscle relaxation, joint flexibility, pain reduction, balance, coordination, rehabilitation, and neuro-muscular training. The higher and more intense levels 6-10 (19-28 Hz) are best used for body toning, building muscle strength and power, and weight loss. Keep in mind, you do not have to use the highest speeds right away to get results – you can work your way up gradually and reap all the benefits of whole body vibration in the meantime.
3. You can vary the positioning of your feet. The great thing about pivotal vibration machines like the Noblerex K1 is that you are in complete control of the amplitude, or the rise and fall of the platform, while you are on it. The closer your feet are together on the platform, the less muscle extension is required. As you progress and you become stronger, you can widen your foot stance to make the workout 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.
Rest assured that after using the Noblerex K1 for a just a few weeks, you will create your own challenging yet fun workouts. An instructional DVD and exercise poster come with the machine as well, to help you get started with over 30 different exercise positions. Have fun!
To learn more, please visit our Noblerex site or call for a free consultation at (800) 518-4272.
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