Health benefits of Full-body vibration plates (VBPs)

Full-body vibration plates (VBPs), also known as whole-body vibration machines, have gained popularity in fitness and rehabilitation contexts. Research on their benefits is varied and ongoing, but several studies have identified potential advantages:

1. Improved Muscle Strength and Power

• Mechanism: The vibrations cause muscles to contract repeatedly in a short period, potentially improving muscle strength and power.
• Evidence: Studies have shown that VBP training can enhance muscle performance in both athletes and older adults.

2. Enhanced Flexibility and Balance

• Mechanism: Vibration exercise may improve neuromuscular coordination, which can enhance flexibility and proprioception.
• Evidence: Research has indicated improvements in balance and flexibility, particularly benefiting older individuals and those with balance issues.

3. Bone Density Improvement

• Mechanism: Mechanical stimulation via vibrations might encourage bone formation and slow down bone loss.
• Evidence: Some studies suggest that VBP can help increase bone mineral density, thus potentially reducing the risk of osteoporotic fractures, especially in postmenopausal women.

4. Increased Circulation and Lymphatic Flow

• Mechanism: The vibrations stimulate blood flow and promote lymphatic drainage.
• Evidence: Improved circulation and lymph flow have been documented, which can aid in recovery and reduce muscle soreness.

5. Reduction in Cellulite

• Mechanism: Enhanced circulation and reduction of body fat may help in the reduction of cellulite appearance.
• Evidence: Some studies have reported a decrease in cellulite after regular use of VBPs in conjunction with other therapies.

6. Improved Metabolism and Weight Loss

• Mechanism: Vibrations can increase energy expenditure and may contribute to fat loss and improved metabolic profiles.
• Evidence: There are indications that VBP training, especially when combined with calorie-controlled diets and regular physical activity, can aid in weight loss.

7. Increased Hormonal Response

• Mechanism: The mechanical stimuli can influence endocrine responses, including growth hormone levels.
• Evidence: Studies have noted increased levels of growth hormone following vibration exercise, which could aid muscle growth and recovery.

8. Enhanced Rehabilitation Outcomes

• Mechanism: Vibration plates can be effective in physical rehabilitation by stimulating muscle and bone without the need for high-impact activity.
• Evidence: Rehabilitation programs incorporating VBP have shown promising results for various conditions, such as multiple sclerosis, cerebral palsy, and post-operative recovery.

Key Considerations and Limitations

• Individual Response: Benefits can vary greatly between individuals. Not everyone may experience the same level of benefit.
• Safety and Supervision: Proper use under supervision is crucial, as incorrect use can potentially lead to injuries.
• Contraindications: VBP may not be suitable for individuals with certain medical conditions, such as severe cardiovascular issues, pregnancy, and some musculoskeletal problems.

Conclusion

While the use of full-body vibration plates shows promise in various health and fitness areas, it's essential to approach them as one component of a comprehensive exercise and health regimen. Further research is needed to fully understand the long-term benefits and optimal protocols for specific populations.

11-Day Water Only Fast - Day 3

 

Working Out While Water Fasting - Good Or Bad Idea?

You’re gonna want to start working out while fasting after watching this!

Day three was great! My energy began to return, and I felt pretty amazing. I went for a 1.30 mile walk with my pup, and another 4.65 mile walk on my own at a faster pace. With all my healthy eating and more activity since the beginning of the month my resting heart rate dropped from 64 to 49, so my heart isn’t working so hard at rest, which is awesome, however it takes a lot to get my heart read up to the fat-burning zone when walking. But I’m not too worried about that because I don’t want to push myself too hard and want to focus on healing, just need to stay active to maintain my muscle mass. 

I slept really great on day three. Went to bed early again at 9am, and got about 10 hrs of asleep again, which seems to be my fasting days trend so far while at home.

For all my days fasting, this time I decided to stick with just plain flat water. I will include a green or herbal tea once in a while, but very rarely. In my previous fasts I included a lot of carbonated water but found out that it’s not the best for the stomach, something to do with acid. Regardless, it’s way too cold for that anyway! I picked the coldest week all fall to start my fast…just like my first one in April. Side note, when you’re on a water fast your body gets freakishly cold all the time, and it's extremely hard to warm up! I bundled up so much during my walks and still my fingers were constantly icicles. My heating pad became my best friend during the process, along with my portable infrared sauna, which I hopped in more days than not on the fast. As mentioned, I do want to Incorporate a little bit of green tea, it’s a great way to get some beneficial stuff in your body, but I want to stay true to the plain water fasting as much as possible. So far, I have had a total of 2 weak cups of green tea, before I decided I’ll stick to my preferred warm water. Yes, always warm, or hot water! Another source of heat and needed to stay hydrated though out the day.

All in all, day three was a smashing success, and I feel great:)

My weight this morning was 124.1 lbs and 28.1% body fat.  

My Fitness Journey

I've really enjoyed Chloe Ting's workouts. Check her out if you're looking for a friendly, well planned out workout for beginner or advanced workouts. She has so many free workout Programs to meet your needs. She talks you through the moves and has a bell to let you know what's coming up next to keep you moving.  https://www.chloeting.com/program/

As mentioned before, I started my fitness portion of my journey a couple weeks after cleaning up my diet. Below is a summary so far.

7/17/20: Started ☆2 Weeks Shred Challenge 2019: 14 days☆

https://www.chloeting.com/program/2019/two-weeks-shred-challenge.html

7/31/20: Completed ☆2 Weeks Shred Challenge 2019: 14 days☆

7/31/20: Started 25,000+ steps a day Challenge (8 days) Completed. Continue to walk every day, but rest when needed. Shoot for 1-4 hours total. Stay in fat burning zone, keep heart rate between 90-120. Don't exceed to Cardio and avoid burnout or injury while walking in a fasting state.

8/8/20: Started ☆21 Day Get Fit Challenge 2020☆

https://www.chloeting.com/program/2020/get-fit-challenge.html

9/2/20: Started #28 DAY Fat Loss Challenge / Upper Body At Home Workout, No Equipment- Halie Harasyn The Know To Grow

https://www.youtube.com/watch?v=ab50cFVtnI4&list=PLNM4FHsc4e9SzpN5MxXNP2ReghkeJDAfr

9/5/20: Started ☆30 Day Chloe Ting’s Lean Thigh Challenge 2019☆

https://www.chloeting.com/program/2019/lean-thigh-challenge.html

This is my current workout program, and so far it's going great:) There are so many amazing fitness instructors sharing free at-home workout programs, and as much as I'd like to try so many of them I'm sticking with Chloe's challenges first, and thoroughly enjoying them.  

 

My starting weight on 7/6/2020 was 130 lbs

My current weight as of 9/9/2020 is 115.2 lbs

That's a total loss of about 15 lbs in two weeks, so roughly 2 lbs a week. 

 *Note I chose to take the accelerated path to weight loss because that's just part of my personality, to go all in, but consider taking a slower pace if that's what feels best for you!

Some of the key tips I can give on a health and wellness journey is Listen to your body! Some days were designated as rest days on my workout challenges but I felt so energized that I still was very active. Other days had intense workouts for the day but I felt exhausted and let myself totally rest and recoup. I always had twice as much energy the next day when I did this and could tell that listening to my body first and foremost was most beneficial to me. 

Another tip is Love the foods you eat. At first it may be a drastic change from what you're already eating if you choose to switch to a whole foods, low salt and sugar, vegan diet. However your taste buds and microbiom change drastically and you start to crave the healthier foods in no time! 

Do something every single day that makes you happy! I listen to upbeat music and inspirational audiobooks while I take my walks out door. I quiet my mind and meditate while in the sauna, and I spent plenty of time snuggling my adorable puppy! I appreciate nature while walking outside and stay present in the moment that fills my mind with wonder like I'm experiencing grasshoppers hop by for the very first time. Taking care of your mind is as important if not more important that taking care of your physical body.