Today’s blog is on vibration training. What is vibration training? Some of you may have been in a gym or rehabilitation facility and seen a large platform that people stood on and did exercises. These platforms vibrate at varying frequencies and amplitudes for varying goals and varied persons. They vibrated very fast and in multiple directions.
By vibrating very fast, when a person’s weight is on the platform, the muscles surrounding the joint with the most load (or tension) will experience the vibration. The cells within the muscle are rubbed together by the vibration stimulating all these cells.
So, what are they used for? What are the benefits? Vibration plates are excellent for low level non-impact exercises for a variety of reasons. Reasons one may use one of these are as follows: DOMS (delayed onset muscle soreness)/Recovery, neuromuscular stimulation, building/maintaining bone density, balance/stabilization, decreased spasticity in those with neuromuscular disorders.
Who should use them? Anyone recovering after an exercise bout, anyone trying to gain the benefits of low level weight training in less time and effort, anyone wanting to increase their balance, those wanting to increase/maintain bone density, those with neuromuscular disorders.
Who should not? Those with bone damage (breaks, compressions) before full healing or osteoporosis. In cases of osteopenia, caution should be used.
Here is some good research if you are interested in more detail on this:http://www.ncbi.nlm.nih.gov/pubmed/?term=vibration+therapy
Have a great week!
Jason Root, CSCS
So, lately I’ve had a few questions from patients with cardiac problems regarding salt intake. Doctors will recommend low sodium. But, most doctors don’t know “how” to do this. Where is the sodium? Do I have to stop using table salt? What should I avoid? Well, here’s an article put out by the CDC (Center for Disease Control) on this topic: http://www.cdc.gov/salt/food.htm
Summary: Most of our salt intake is from restaurant food, packaged food (for flavor and preservatives). Curbing added salt from table salt will make some difference if trying to avoid the problems of having too much sodium (high blood pressure, CV disease, systemic low pH balance): http://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/sodium-health-risks-and-disease/
But, it’s the processed foods and additives that hit us the hardest. Also, add Mg and K to your diet to balance our electrolytes for better heart health.
Thanks! Have a healthy Wed!
Jason Root, CSCS
Tactical Strength and Conditioning is one of the programs we have that help the community the most. We train policeman, fireman, military personnel, and martial artists in how to have the most functional strength for those occupations so that they can keep all of us safe.
The training is a mixture of body weight, traditional strength, non-traditional strength*, high heart rate cardio-respiratory training, with balance and stability all structured for less injury and optimal results.
Here’s my demo for an example and some fun!
Usually using awkward weighted equipment (ie. sandbags, tire flips)
Hey everyone. So, there’s a lot of bad info out there on low carb. I very much respect the work at Precision Nutrition and will be using their articles quite a bit in this blog. The company is run by educated scientist with research based information. So, this article can help clear some things up.
Here’s the article: http://www.precisionnutrition.com/low-carb-diets
Summary. Low carb in itself is not needed. However, much of our carbohydrate sources are from processed sugars and flours which does have an inflammatory and fat storage effect. So, whole food sources of carbohydrates (fruits, veggies, potatoes, whole grain rice, nuts, etc) are important to include in our eating while cereals*, breads*, pasta, pies, cakes, and other goods with refined flour and sugars will have a negative effect. Also, eat enough protein! (.7g/lb of lean body mass/day is a good baseline).
*variable depending on ingredients
Hope this was informative!
Jason Root, CSCS
Most of you know that I like the site the Chive. It represents positivity, fun, well being, and gratuity.
If any of you have ever heard me say, “Recreation is more important than workouts.” here is why.
It’s not exactly a journal entry or scientific study. But, it’s fun and supports our cause.