Our top-of the-line Whole Body Vibration machines having an adjustable speed range starting at 1 and going all the way up to 60 and users often ask what setting is best when trying to tone their bodies and lose weight. First of all, many people mistakenly equate the speed settings on the machine to be representative of Hz (cycles per second). This simply is not accurate, and even if it was, the same settings would not be applicable to everyone equally, especially when it comes to weight loss. For people who are obese or are excessively overweight, their bodies will not react to the vibrations like someone with a bigger percentage of lean muscle. Let’s face it, fat “jiggles” and muscle doesn’t. So basically, the more “jiggle” the slower the frequency setting on the machine should be.
This begs the question: “When starting out, how will I know which setting to select?” Rather than answer that question with a generic, “one-size-fits-all” number, which would only benefit a select group of people, it’s better to let their individual bodies be the gauge by measuring their maximum pulse (heart beat ) rates.
When trying to estimate a person’s maximum pulse rate (in beats per minute), age and physical condition have to be taken into consideration; with age being the primary determining factor. The only precise way of ascertaining maximum pulse rate involves the use of an EKG (electrocardiograph machine) while pushing the person’s physical limits (usually on a treadmill). For safety reasons, this is usually done in a controlled and supervised medical environment.
The “rule of thumb” formula that is most often used is 220 beats per minute, minus the person’s age. Using this formula for a 50 year old, their maximum estimated pulse rate would be 170.
So, when trying to lose weight using a WBV machine the heart beats per minute should be 60 – 70% of the person’s estimated maximum pulse rate using the formula above. This percentage usually insures the safety of the person on the machine. As they get stronger and better acclimated to whole body vibration exercise, and have no symptoms (like pain or tightness in the chest, shortness of breath, dizziness, lightheadedness etc.) they can gradually increase the speed of the machine and raise their pulse rate to 70 – 85% of the maximum, with 85% being the extreme top limit for safe and optimal weight loss. So, using a 50 year old who is just starting out with WBV as an example, the formula would be as follows:220 -50 =170 x65% =110 recommended pulse rate
Keep in mind that ten minute sessions two or three times a day, on a daily basis will accelerate the process of weight loss considerably. Twenty minutes per session (not generally recommended) on the machine should never be exceeded, especially for someone who’s obese, or if it is used more than once a day. One ten minute session, 3 – 4 times a week will also result in weight loss, but it may be a month or so before results are seen on the scale. Don’t expect dramatic or immediate results because in the beginning you’ll be building and strengthening muscle, and muscle tissue weighs more than fat. The more muscle the more calories you’ll burn, and what this means is that weight loss is secondary to building and toning muscle tissue.
When losing weight in this manner using Whole Body Vibration, the likelihood of keeping it off is greatly improved. Most overweight people already have a sluggish metabolism, and having a slow metabolism makes weight loss extremely difficult even with good diet and conventional exercise. By using your pulse rate and following the guidelines above not only is your metabolism increased while on the Whole Body Vibration platform, your resting metabolism keeps burning calories long after getting off the machine, even while sitting or sleeping.
For more on how Whole Body Vibration helps you to lose weight click on: The Facts about Weight Loss and Whole Body Vibration Exercise.
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To find out more about Whole Body Vibration training, exercise, therapy and equipment, please visit us at Kwikfit4u. www.kwikfitfu.com