South Beach Babes and Dudes … what do you do to work out ?? : South Beach Diet Forum : Active Low-Carber Forums

#1 ^

Tue, Sep-26-06, 08:27

Demi

Strong Girls Rock!

Posts: 26,768

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

South Beach Babes and Dudes … what do you do to work out ??

I know that we have a separate exercise forum here, and that some of us also have gym logs, but I thought that it might be fun, and less daunting for some, to have a specific exercise thread here specifically for South Beachers.

Some of us are experienced exercisers, some of us are just starting out, and some of us haven’t even started an exercise regime yet, but I thought that it would be good to have a place where we could all come for advice, accountability, support, etc., etc., while following the South Beach woe …

So, why don’t you tell us about what sport/exercise you do
Share what you enjoy about it/what you hate
Share your experiences, progress, any relevant information, specific plans you like etc
Post any relevant/helpful fitness articles and website links etc.,

… and perhaps those that don't exercise, might find some inspiration to start from the posts here

Quote:

Dr. Arthur Agatston, author of the South Beach Diet, prescribes walking for weight loss

by Arthur Agatston, M.D

The beauty of The South Beach Diet is that you can lose weight and keep it off. No expensive exercise equipment, no gym membership, no fitness videos, no sweat required. You can and will lose weight simply by following the South Beach eating program.

But please don't misunderstand me. I'm not recommending that you don't exercise. In fact, I strongly encourage you to incorporate walking or another form of mild cardiovascular exercise into your life. Our bodies were designed to move, and a convincing body of research shows that regular cardiovascular exercise provides one of the best healing salves for aging hearts.

Think of cardiovascular exercise as extra credit: You don't have to put in the extra work. But if you decide to do it, you'll reap faster results.

Why Exercise Works
Cardiovascular exercise (also called cardio or aerobic exercise) speeds up your heart and breathing rate. Embarking on this form of exercise on a regular basis can lower unhealthy LDL cholesterol and raise healthy HDL cholesterol. Many studies have also linked regular exercise with reduced risk for cancer, diabetes, and many other diseases.

The benefits don't stop there. Regular doses of cardiovascular exercise can also help you lose weight and keep it off, but not for the reasons that many people think.

I've heard my patients talk about exercising to "burn off the Big Mac" they ate for lunch or to make up for that strawberry shortcake they demolished last night. But this type of reasoning really isn't all that compelling if you sit down and work out the math. You must walk more than 6 miles--well over an hour--to burn off a Big Mac.

Yes, exercise does burn calories, and those burned calories will help you lose weight. However, there are more compelling reasons to exercise aerobically. They include:

Appetite control. Research shows that regular exercise helps your brain and stomach communicate more effectively. Essentially, you begin to feel hungry only when you need calories. In other words, you'll be much less likely to demolish a huge piece of cake or stop at McDonald's for a spur-of-the-moment Big Mac.

Mood control. Research shows that exercise relieves symptoms of depression as well as prescription drugs. A brisk walk is one of the most effective ways to turn a bad mood into a good one. Cardiovascular exercise also lowers stress. All of these factors help you avoid emotional eating.

Craving control. When you feel a carbohydrate craving coming on, go for a walk. The craving will pass as you burn off extra calories.

Fatigue control. Regular exercise results in more overall energy. You'll no longer turn to food as a pick-me-up for a midafternoon slump because you'll no longer have an afternoon slump. Also, the more energetic you feel, the more calories you'll burn with smaller movements all day long. In essence, you train your body to crave movement. Soon you won't be able to sit for long periods of time without taking short stretching and walking breaks.

http://www.prevention.com/article/0...-3155-1,00.html

Quote:

Health Benefits of Exercise and Physical Activity:

 Reduce the risk of premature death
 Reduce the risk of developing and/or dying from heart disease
 Reduce high blood pressure or the risk of developing high blood pressure
 Reduce high cholesterol or the risk of developing high cholesterol
 Reduce the risk of developing colon cancer and breast cancer
 Reduce the risk of developing diabetes
 Reduce or maintain body weight or body fat
 Build and maintain healthy muscles, bones, and joints
 Reduce depression and anxiety
 Improve psychological well-being
 Enhanced work, recreation, and sport performance

Benefits of Aerobic Exercise:

 Increased maximal oxygen consumption (VO2max)
 Improvement in cardivascular/cardiorespiratory function (heart and lungs)
 Increased maximal cardiac output (amount of blood pumped every minute)
 Increased maximal stroke volume (amount of blood pumped with each beat)
 Increased blood volume and ability to carry oxygen
 Reduced workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity
 Increased blood supply to muscles and ability to use oxygen
 Lower heart rate and blood pressure at any level of submaximal exercise
 Increased threshold for lactic acid accumulation
 Lower resting systolic and diastolic blood pressure in people with high blood pressure
 Increased HDL Cholesterol (the good cholesterol)
 Decreased blood triglycerides
 Reduced body fat and improved weight control
 Improved glucose tolerance and reduced insulin resistance

Benefits of Strength Training:

 Increased muscular strength
 Increased strength of tendons and ligaments
 Potentially improves flexibility (range of motion of joints)
 Reduced body fat and increased lean body mass (muscle mass)
 Potentially decreases resting systolic and diastolic blood pressure
 Positive changes in blood cholesterol
 Improved glucose tolerance and insulin sensitivity
 Improved strength, balance, and functional ability in older adults

http://www2.gsu.edu/~wwwfit/benefits.html

Some useful sites:

EXERCISE/MUSCLE DIRECTORY
ONLINE PEDOMETER
WALKING TIPS
NORDIC WALKING
THE COUCH-TO-5K RUNNING PLAN
BODY FOR LIFE
WOMEN’S WEIGHT TRAINING
BODY SCULPTING
STRETCHING
BODY TRACKER

Please don't think that I'm saying that everyone should or must be exercising or whatever, because I'm not! I'm just saying that if you do, or want to, then there's a place here to post about it. If you don’t, then fine, you can skip past this thread.

Sponsored Links

#2 ^

Tue, Sep-26-06, 08:29

Demi

Strong Girls Rock!

Posts: 26,768

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Resistance is useful!

I previously posted this in my journal and also in the exercise forums, but thought it would be a very good idea to include it in this thread:

Quote:

Resistance is useful

For years we've been told the only way to burn off fat is endless hours of aerobic exercise. But now researchers say the secret lies in 'resistance training'. By Fiona Russell

Thursday July 6, 2006
London, UK
The Guardian

For decades the experts have been telling us to exercise more, harder and longer, to burn body fat. Run, power-walk, row, trampoline ... do whatever bores you least, but increase your cardiovascular training. Now comes the latest advice: do less cardio - but burn more fat. The key, say scientists, is resistance training. This could mean lifting light weights or using the body's own weight as resistance, with squats, press-ups and lunges.

According to research from Glasgow University currently under review, the rate at which body fat is burned can be significantly increased when you precede any aerobic activity with 20 minutes of press-ups and squats.
"This is a breakthrough for both sedentary people and fit people," says Dr Niall MacFarlane, one of the authors of the study. The research - which monitored 11 fit volunteers over three weeks - suggests that if exercisers include a 20-minute session of resistance training prior to working out aerobically, the fat-burning benefits are two to three times greater. This means the easily breathless don't need to huff and puff for such a long stretch - and exercise aficionados can achieve better results in the same period of time.

"In fact," says MacFarlane, "because resistance training helps to switch on the body's fat-oxidation [burning] processes quicker, it also means people will be able to endure longer subsequent aerobic exercise."

Until now, anyone exercising aerobihas probably been told they need to keep going for at least half an hour to see significant results. At the start of a session, an untrained body uses a higher proportion of sugars, or carbohydrates, mainly stored in the muscles and liver, to fuel energy expenditure. (It is harder for our body to source energy from fat stores than from carbohydrates.) This reliance on carbohydrate can lead to early depletion of muscle glycogen and fatigue - and tired people tend to give up before they have started to burn fat.

For them especially, the research could be a boon. The Glasgow team believes that 20 minutes of resistance training enables the body to use fat as an energy fuel much sooner. The body will burn fat right from the start. And because the body is using fat to fuel the muscles instead of carbohydrate, the muscles do not tire as quickly and can endure longer sessions."This is especially good news for the sedentary person or the very overweight," says MacFarlane.

The happy news doesn't end there. Three one-hour sessions a week should be adequate - and nothing too strenuous either. Forty minutes' brisk walking after 20 minutes' easy resistance training (eg lunges without weights with rests in between sets) should suffice. "The fat-burning potential of this hour is the equivalent of two hours' hard running," claims MacFarlane.

Juliette Cassidy, 33, from Glasgow, is a convert to the resistance-CV combo. Not so long ago, she had a demanding regime, running five times a week and competing in ultra-marathons of up to 100 miles. But a year ago, on the advice of a personal trainer, she switched to two 30-minute sessions a week of weights and resistance work, including barbell lifts, press-ups, straight weight lifts, lunges and squats, while running less. "My body shape has completely changed," she says. "I have much more muscle, and while I weigh more, my physique is slimmer. I have less fat on my hips, bum and thighs and everything is more toned."

Not everyone is surprised by the Glasgow research. "We've always known resistance training is a good thing in terms of fitness," says Mike Johnstone, national endurance coach for Scottish Athletics. "Even if an unfit person was doing only resistance training you would expect to see fat burn. Anything that makes you move quickly, such as sit-ups and press-ups, will help you lose weight.

"The more muscles a person has compared with fat, the more efficient the body is at burning fat and calories. I still believe in the traditional premise that we should all be exercising more, especially aerobically, and for longer periods to improve general fitness. If this gets people up and exercising in the first place, it has to be a good thing. Hopefully, they will then stick at it and increase the intensity."

There are benefits, too, for those who already exercise. Instead of spending an hour sweating on the treadmill and lifting weights, people will find enhanced benefits from a resistance session followed by an easier run. "The more resistance training and aerobic exercise they do, the better the fat-burning benefits are and the greater their endurance," says MacFarlane. "If they are able to do more, that's good, but what we're saying is, you don't have to kill your-self to see fat loss."

http://www.guardian.co.uk/health/st...1813677,00.html

#3 ^

Tue, Sep-26-06, 08:34

Demi

Strong Girls Rock!

Posts: 26,768

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

OK, here’s what I do …

I power walk 3 to 4 miles a day
I lift weights 3 times a week
I practice yoga and Pilates once or twice a week (as well as various stretching exercises on a daily basis)
I also swim once a week, if I can

I also make sure that I have a day off each week from 'proper' exercise. I may still walk or do something sporty-ish, but make sure that it is just 'for fun'.

I don’t run any more because my knees just aren’t up to it, so I power walk instead. I found this book, Walking for Fitness, by Nina Barough, to be really helpful to me when I wanted to go from ‘ordinary’ day-to-day walking to something more.

My lifting knowledge comes from using an excellent book called the Body Sculpting Bible for Women which I’d recommend to newbie and experienced lifter alike – an excellent resource for technique, form, workout schedules etc.

I love yoga and Pilates. I use yoga to keep me flexible, and Pilates to keep my ‘core’ muscles in shape. I was originally advised to try Pilates by an osteopath, who told me it would be excellent for my back. It was (and is) and I haven’t needed to see him for quite a while now!

Unfortunately, I’m currently nursing a shoulder injury, so I’ve just been power walking for the last month or so. However, I’m planning on getting back to all my other activities over the next couple of weeks.

#4 ^

Tue, Sep-26-06, 09:20

Demi

Strong Girls Rock!

Posts: 26,768

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

No pain, more gain: Why exercise can transform your life

Have just read this, and thought I'd share it here:

Quote:

No pain, more gain: Why exercise can transform your life

By Anastasia Stephens
Published: 26 September 2006
The Independent
London, UK

1. CYCLING

Cycling, even for short periods, gives you an all-round aerobic workout. But cycling regularly and for long distances can strain your knees and, if you're a man, may put fertility at risk.

"The main problems I see with cycling involve the hips and kneecaps," says Gavin Burt, the London-based osteopath and spokesman for the General Osteopathic Council. "If your thigh muscles are out of balance, your kneecaps won't be stable - they'll move slightly sideways with the bending motion of your knee. That can cause grinding and inflammation."

Cycling can also harm male fertility. Recent studies show that 3 per cent of male cyclists who ride regularly become impotent, and virtually all of them felt pain or numbness before the problem occurred. The studies found that the more a person rides, the greater the risk of impotence or loss of libido.

Risk reduction Burt recommends the following exercise to strengthen your quadriceps and surrounding muscles. Lie down on your back with a rolled towel under your knee. Keeping your heels on the ground, press each knee down into the towel as if trying to straighten your legs.

Men who cycle for short or moderate periods shouldn't worry about fertility. Serious cyclists should take regular breaks along you cycling route - say every 30-40 minutes. Some bicycle seats such as Easy Seat (from £30; www.derri-air.com; 001 406 889 5288) are now specifically designed without the usual "nose" that compresses blood and nerve supply.

2. RUNNING

Running isn't as bad for your knees as most people think, says Siobhán O'Donovan, the chartered physiotherapist and sports rehabilitation specialist. "A study at Stanford University looked at the cartilage in the knees of runners," she says. "They found that in people who took up running while young, and continued to run, the sport had a cartilage-strengthening effect." For this benefit, you need to start running in your 20s, while your body is still growing. A sudden decision to take up running and cover long distances, without preparatory training, can cause knee strains.

The main risk for regular runners is Achilles tendonitis. "If the arch of your foot is slightly collapsed, your Achilles tendon will be slightly twisted. Run on it repeatedly, and the tendon will eventually become strained and inflamed."

Risk reduction Build up any running regime slowly and seek appropriate advice in choosing a good pair of shoes. O'Donovan, the clinical director at Meridian Sports in Bolton, recommends seeing a podiatrist or sports professional to get your feet screened. "This will identify if you have low or collapsed arches," she says. "You can then rectify the problem."

3. SWIMMING

Swimming is a great low-impact sport which strengthens and tones muscles of the whole body - and gives cardiovascular fitness a boost. But take into careful account which stroke you use. While front crawl is great for improving all-round muscle tone and fitness, O'Donovan believes breast stroke is so harmful, it should be banned.

"It's bad for your neck, back and knees," says O'Donovan. "Keeping your head above water compresses your neck, contributing to neck pain and tight shoulders. It also strains your lower back. Knees also suffer. "Your knees joints are made to kick up and down, not to kick out sideways as in breast stroke. This movement can strain ligaments and irritate membranes within the joint."

Risk reduction If you insist on doing breast stroke, you can minimise the strain by keeping your head in the water while swimming and coming up for breaths of air. Burt recommends reducing knee strain by propelling yourself forward using the momentum of your upper-body and kicking gently with your legs. Never extend them completely so that they are straight.

4. TENNIS

Beware of the classic tennis injury, tennis elbow. Caused by the backhand movement, the muscle and ligament leading from the forearm to the outer elbow becomes torn and inflamed.

Risk reduction As tennis elbow is painful and difficult to treat, your best strategy should be prevention. Using a double-handed backhand, where you use both arms to take the impact of the ball, will help.

Burt recommends this exercise for people with tennis elbow: place a moderately tight elastic band around the fingertips of your injured arm. Pull open your fingers against the resistance of the band and repeat several times every day. The exercise builds "support muscles" which help you use your arm while the strained ligament recovers.

5. ROWING

Rowing is one of the best sports for a strong back, but rowing machines in the gym can put your lower back at risk unless you get tuition in technique, says O'Donovan. Rowing outdoors may also put your lower back at risk if it is stiff. If you have scoliosis - a sideways curve along the spine - one side of your back may end up stronger than the other, causing muscular imbalances and strain.

Risk reduction O'Donovan suggests that you first ask yourself whether rowing is the best sport for you. "If your lower back isstiff, rowing could easily strain the joints, causing irritation and muscle strain," she says. "In extreme cases, it could lead to a prolapsed or slipped disc." If you do row, it's best to get professional advice. Burt says: "Your legs, low back, upper back and arms should all be involved in one effortless movement to propel yourself with each stroke."

6. YOGA/PILATES

While yoga and Pilates help prevent injuries by improving flexibility and strengthening abdominal muscles, both can cause the very injuries they're designed to protect against. "Overstretching can tear muscle fibres and irritate tendons or ligaments," says Burt.

Risk reduction Warm up properly before any stretching to prevent muscle tears in stiffness the following day, says O'Donovan. In winter, when the outdoor temperature is cold, give your body a good 20 minutes to warm up.

7. SNOWBOARDING

You don't get a rush without risk. And when it comes to winter sports, snowboarding tops the list for both. It offers speed and adventure along with a risk of knee strain, whiplash and wrist injury. "Your feet are fixed on to the snowboard in a way that stresses the knees," says Burt. "And if you fall, your upper body twists but your low body is fixed - that can snap and strain the cruciate ligaments of the knee." Falling forwards or backwards at speed on to compacted snow can cause wrist sprains and whiplash injuries respectively.

Risk reduction Get instructions and don't take on difficult slopes before you're ready. Protect your wrists from fractures or sprains by wearing wrist guards. Knee-braces worn under your salopettes can reduce any twisting when you fall.

Tips for safe and successful sport

Siobhán O'Donovan suggests picking a sport that will complement and help your physiology - then building up your fitness routine at a gradual rate. "I wouldn't recommend that someone prone to shoulder dislocation takes up rugby, for obvious reasons," she says. "Likewise, I'd be careful about suggesting rowing to somebody with a stiff lower back." Often, she adds, people may be predisposed to particular injuries without their realising.

Most people wouldn't know if they had a low foot arch, or if their pelvis was slightly twisted leaving one leg slightly longer than the other. These conditions are very common and can lead to muscular imbalances, tightness and injury in a wide range of sports.

She recommends a pre-exercise screen: an examination that looks at foot posture, leg length and your muscle balance. Orthotics and specific exercises can then ensure your bio-mechanical alignment is good to begin with.

A thorough warm-up routine is recommended before any sport - consisting of around 20 minutes of gentle aerobic activity and some stretches. It's vital not to overstretch early on, or you risk causing tightness and strain. Remember to finish any brisk activity with a 10-minute warm-down to help your physiology gradually adjust from an active to an inactive state.

http://news.independent.co.uk/uk/he...icle1759444.ece

#5 ^

Tue, Sep-26-06, 13:43

Jennay1024 Jennay1024 is offline

Registered Member

Posts: 42

Plan: Atkins
Stats: 146/146/130 Female 66

BF:
Progress: 0%

Location: Front Royal, Virginia

Running

What a great thread...I was just thinking that the south beach board should have their own workout thread this morning! Very weird!

Anyways, I have been a SBer for about 2 weeks now....so far its going great. Since I started the diet I have been running 2-3 miles in the AM 5x a week, usually Monday-Friday.

Anyone else run? Do you think it helps alot with the weight loss... I wonder if I will see significant results without weights.... no time for the GYM! Within the two weeks I def. see my body shrinking... but not fast enough!!

#6 ^

Tue, Sep-26-06, 14:56

foxgluvs

From Flab to Fab!

Posts: 11,752

Plan: Fat Flush / SB
Stats: 300/225/185 Female 5ft 8"

BF:No Thanks
Progress: 65%

Location: UK

Well, currently (as you know Demi) I am working on building a workout, for the past three weeks I have gone 3 times a week to do a mix of lifting and cardio and I do an hour each time.
I have also added in 45 minutes walking 5 times a week.

I will be interested to see how others are doing with exersise.

#7 ^

Tue, Sep-26-06, 15:23

Bebet

Senior Member

Posts: 241

Plan: SBD
Stats: 209/173/150 Female 5'7"

BF:40.9%/33.5%/23%
Progress: 61%

Location: Central Texas

I've worked my way up to walking 5 or more miles a day at a quick rate and do Curves three times a week. I've been working at this since the end of April.

#8 ^

Tue, Sep-26-06, 22:21

kenley1

Senior Member

Posts: 108

Plan: Atkins
Stats: 163/143.0/130 Female 5foot3inches

BF:42.4/37.0/?
Progress: 61%

Location: TEXAS

I do turbojam- I think its awesome- comes with many diff. dvs- some that are strenth training with bands- which are awesome, various cardio workouts- along with ones for abs and other things! its awesome! But i just started- so I will have to see how it goes- it will be good if I actually do it- hehe

#9 ^

Wed, Sep-27-06, 04:01

Demi

Strong Girls Rock!

Posts: 26,768

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Walking 'not enough to get fit'

This is why I power walk, as opposed to the pace of ordinary walking:

Quote:

Walking 'not enough to get fit'

BBC News
London, UK
24 September, 2006

Walking may not be enough on its own to produce significant health benefits, research suggests.

A team from Canada's University of Alberta compared a 10,000-step exercise programme with a more traditional fitness regime of moderate intensity.

Researchers found improvements in fitness levels were significantly higher in the second group.

They told an American College of Sports Medicine meeting that gentle exercise was not enough to get fit.

Lead researcher Dr Vicki Harber said: "Generally, low-intensity activity such as walking alone is not likely to give anybody marked health benefits compared to programmes that occasionally elevate the intensity."

Dr Harber and her colleagues were concerned there was too much focus on simply getting people to take exercise, rather than on its intensity.

They compared people on a 10,000-step exercise regime, which they completed at their own pace, with a group whose routine was tougher, but which left them enough breath to be able to speak one or two sentences with ease at the end.

Both routines, which lasted for six months, burned off the same amount of energy. In total 128 sedentary people took part in the project.

Fitness measures

The researchers assessed impact on fitness by measuring blood pressure, and peak oxygen uptake, a measure of lung capacity.

They found that the step programme increased peak oxygen uptake by an average of 4% over the six months - but the figure for the moderate intensity exercise group was 10%.

Other markers of overall health, such as fasting plasma glucose levels and blood fat levels were unaffected by either exercise programme.

Dr Harber said: "Our concern is that people might think what matters most is the total number of daily steps accumulated, and not pay much attention to the pace or effort invested in taking those steps."

She said the 10,000-step programme did help to get people motivated - and was an excellent way to start taking exercise.

"But to increase the effectiveness, one must add some intensity or "huff and puff" to their exercise.

"Across your day, while you are achieving those 10,000 steps, take 200 to 400 of them at a brisker pace.

'Educated guess'

"You've got to do more than light exercise and move towards the inclusion of regular moderate activity, and don't be shy to interject an occasional period of time at the vigorous level."

Professor Stuart Biddle, an expert in exercise science at the University of Loughborough, said it was possible that the current guidelines on how much exercise to take were set too low.

"They are based on a little bit of an educated guess," he said.

"However, you have got to strike a compromise between physiology and psychology. The harder you make it, the fewer people will actually do it.

"It may be that very small changes to the fitness of a large section of the population would have quite a big impact."

Professor Biddle said there was no doubt that vigorous exercise was the way to get fit, but volume rather than intensity might be more useful in tackling issues such as obesity.

http://news.bbc.co.uk/1/hi/health/5371116.stm?ls

#10 ^

Thu, Sep-28-06, 03:28

Demi

Strong Girls Rock!

Posts: 26,768

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Power-Plate

Anyone tried this ??

Quote:

All shook up

Madonna is said to have used it, as have Celtic FC. But can a device that simply vibrates get you fit? Peta Bee investigates

Thursday September 28, 2006
The Guardian
London, UK

Being shaken vigorously, pneumatic drill-style is something of a departure from the holistic road to health nirvana down which we have been guided in recent years. For those who have not stepped on a Power-Plate - the device that is usurping the unassuming fitness ball as the workout accessory du jour - this is equipment that claims to get you trim in sessions of just 12 to 15 minutes by vibrating your body so intensely that you can feel your tonsils buzz.

Madonna reportedly used the device to hone her 48-year-old body into looking half its age for her last tour. Indeed, the material girl is now said to take all her telephone calls while standing on one. Celebrities such as Sean "P Diddy" Combs, Claudia Schiffer and Gaby Logan have declared Power-Plate to be part of their fitness regimes. It is also a favourite of Celtic FC footballers and members of gyms such as the Holmes Place, Fitness First and David Lloyd chains. A Power-Plate fitness studio recently opened in Harrods, where groups of four can book 25-minute sessions with a qualified trainer. In addition, an estimated 10,000 of these or similar vibration exercise machines - the VibroGym and the Soloflex Platform, which cost around £2,600 - were sold for private use across Europe in the past year.

Kevin Barclay-Webb, a personal trainer and director of the Fitness Lounge gyms in London and Glasgow, uses the VibroGym in most of his programmes. He says: "They vibrate around 4,000 times a minute, which transfers energy to the body and triggers rapid muscle contractions. The upshot is that you work harder all over when you're on it. In a 12-minute workout, you can effectively train every muscle."

Whole body vibration (WBV), to use the term given to the Power-Plate effect, is not a new concept. Exercise scientists have been studying the effects of intense vibrations for around four decades. Russian scientists first discovered its benefits in the 70s when trying to find a workout that could be done in space. Until then, the weightless atmosphere had predisposed astronauts to osteoporosis, but scientists found that standing on a vibrating platform stimulated muscle and bone development. Since then, some trials have shown that regular use of vibration training methods increases muscle strength by 20 to 30% more than ordinary weightlifting - and in 85% less time.

Within the medical world, there is growing acceptance of various types of vibration machines for the treatment of cerebral palsy, osteoporosis, chronic pain and back injuries. Specialists treating people with spinal injuries and multiple sclerosis at the Royal National Orthopaedic hospital in Stanmore, Middlesex, have had some promising results using the Power-Plate.

George Waylonis, a clinical professor of physical medicine and rehabilitation at Ohio State university in the US, studied the effects of WBV on patients with fibromyalgia, a disease that causes constant full-body pain. He used the Power-Plate and the Galileo, another vibration exerciser, in his trials, and was impressed by the results. It "seems to be a way for people in pain to exercise their muscles and feel better," he said.

Less convincing is the claim that it will get you fit in the time it takes to get changed for your usual gym session. Will standing on such a machine really tone muscle, increase flexibility and generally buff up your body in little more than 10 minutes, as the manufacturers would have us believe?

Cedric Bryant, chief exercise physiologist for the American Council on Exercise, a watchdog for the US fitness industry, has been looking into the benefits of such equipment. He says "conceptually, it has merit", but that there is insufficient scientific research to support the fitness claims made for it. "This is not a magic bullet that helps people to lose weight without doing anything," he says. "If you are a healthy individual, WBV training should be a supplement to a sensible diet and exercise programme." And while it might be good for one muscle group, it could strain another. "Those types of question haven't been addressed sufficiently in my mind," he says.

Sam Howells, a sport scientist for Leisure Connection, agrees. He says that while WBV training is useful "for some people and during rehabilitation from some injuries", in other instances "it doesn't have much benefit and can even be harmful if used incorrectly or with poor technique".

Professor Aurelia Nattiv, a sports medicine expert at the University of California, Los Angeles, says more research is needed. "We have data, but the results are inconsistent, and most of the studies have looked at one specific area, such as knee extensor strength and jump height. And even the results on those tests have been mixed."

Some researchers, such as Philip Clifford, professor of physiology at the Medical College of Wisconsin in the US, cite animal studies showing that extreme vibration is linked to circulatory problems, raising the question of whether the same problems might arise in people who use these machines.

Bryant and others also question whether WBV devices will get you fit in minimal time. "We don't know what the optimal training protocol would be in terms of frequency and duration and what types of exercises and positions are most effective," he says.

You cannot just stand still on the Power-Plate and hope to step off with abs and legs like Madonna's. "You won't get aerobically fit no matter how often you use the machine because it doesn't drastically raise your heart rate," Howells says. "You would need to do some aerobic activity as well."

The best approach is to do exercises you would do on the floor - squats, tricep dips, push-ups, lunges - on the machine's platform, advises Barclay-Webb. Because your muscles get tired more quickly, the routine will be shorter, but the continual vibration causes you to tense and relax your muscles up to 50 times a second just to keep your balance. "You will be surprised how hard you feel you have worked," he says.

http://www.guardian.co.uk/medicine/...1882666,00.html

#11 ^

Thu, Sep-28-06, 04:20

foxgluvs

From Flab to Fab!

Posts: 11,752

Plan: Fat Flush / SB
Stats: 300/225/185 Female 5ft 8"

BF:No Thanks
Progress: 65%

Location: UK

Quote:

Madonna reportedly used the device to hone her 48-year-old body into looking half its age for her last tour. Indeed, the material girl is now said to take all her telephone calls while standing on one.

And sounds like a pneumatic drill

There is a toning table at my gym and the women sit on it and it pummels their bottoms, which I think is pretty much a similar thing to this theory. I got chatting to one woman who I see doing this table a lot and she said, even though I feel rediculous while on it, it really does make a difference! She had gone away for a month and when she came back she had celulite forming on her bottom and thighs, she started doing it again and within the month she had reduced the celulite again.

There's obviously something in it! (Even if you do feel like a complete twerp when doing it)

#12 ^

Thu, Sep-28-06, 05:48

Camelle217 Camelle217 is offline

Senior Member

Posts: 614

Plan: South Beach
Stats: 375/309/185 Female 6'0"

BF:
Progress: 35%

Location: Lincoln, Nebraska

I did my "walk away the pounds" video this morning... not SUPER MUCH, but hey, better than nothing!

#13 ^

Thu, Sep-28-06, 09:40

mchale

New Member

Posts: 11

Plan: South Beach
Stats: 285/250/200 Male 72 inches

BF:
Progress: 41%

Location: Silver Spring, MD

Well I hit the gym monday-friday before work. 30 minutes aerobic (usually the elliptical machine) followed by 15-20 minutes resistence training. Of course if the above article is correct, I probably should do the resistence training first...

--
Bill

#14 ^

Thu, Sep-28-06, 23:48

icemanjs4

Senior Member

Posts: 521

Plan: South Beach
Stats: 280/211/200 Male 5' 9"

BF:
Progress: 86%

I've been focusing on the level of intensity. From everything I've seen, my target heart rate for weight loss is between 143 and 156. So I do the eliptical for 35 minutes 3x a week, and I strive to keep my heart beat in the above range. Then I follow each cardio session with half an hour or so of weight training.

I alternate, first day upper body, second day lower body, third day upper body (I guess I care more about having my upper body sculted than my lower ). Not that it's really sculpting at this point

#15 ^

Fri, Sep-29-06, 04:33

Annabel33

Senior Member

Posts: 5,814

Plan: Carnivore
Stats: 319/195/175 Female 177

BF:
Progress: 86%

Location: GOC, Australia

I walk every morning, fast, for an hour or just over. Sometimes I also walk for an hour in the afternoon too. prob about 3 times a week. I bought a very athletic dog, so I have to walk her. She motivates me, and she benefits from the walk. I run for a minute every so often in that walk sometimes, though I walk fast enough to sweat and get my heart going. I have ankle weights too...
I used to run long distance competitively, but since the dodgy thyroid kicked in and I gained the weight, I haven't run... caused too much pain.
I also do a workout video, which has a pilates section about 3 times a week.
Once I lose some more weight, I'll prob start running again. I'm too heavy at the mo.

I haven't got as many hours to exercise as I used to - having children means your time is limited so that's why I got the dog.. 'me' time.
The kids walk too and they get a ton of exercise, but the little one is only 4 and so can't keep up with my fast pace, so we do separate stuff with them.

PS - haven't tried the power plate, but I could stand on top of the washing machine whilst it's on its spin cycle....