GETTING STARTED
New Users
New users should get comfortable with the machine by standing on it without performing any major exercises.
Start with the standing position, ensure your knees are slightly bent and your feet shoulder width apart. Keep
your back straight and maintain a good posture. Start the machine in manual mode and select oscillation and/or
spiral speeds below 20. Start with a low speed and gradually increase the speed to determine which speed is
most comfortable for you. After a few vibration sessions and as you get more comfortable using the machine,
you can further increase the speed combination for the two motions. Every individual has a different tolerance
for vibration and one set of speed combination for one individual may be too intense for another individual—set
speed combinations that are most comfortable for you.
Standing Positions and Feet Spacing
Standing with the legs and back straight would allow the maximum amount of vibration energy to be transferred
from the machine to the entire body. If you want to maximize the vibration effects, this is the standing method
to use. Most users can alternate between standing straight and standing with knees slightly bent during a
session, thus allowing the body to rest between the two positions.
Standing with the legs further apart or closer together will affect the intensity of the oscillation vibration to your
body. However, the spiral vibration intensity is unaffected by your feet spacing. The general guideline is to
stand shoulder width apart. If you want stronger vibrations from the oscillation motion, then you can stand
further apart, whereas putting your feet closer together lowers the intensity.
You can perform most exercises and stretches in any speed settings, depending mainly on your comfort level.
There are no hard guidelines to use, because every individual person has a different tolerance to vibration. You
should start out low (under 20), then gradually increase the speed as you feel more comfortable.
Remember, WBV works best when your muscles are bearing weight, which means putting your muscles under
stress. Even for a simple standing position, you can have a simple routine like this: basic standing, then do a
few squats, then stand, then do a few stretches, then stand, then do a few deep squats. The idea of using the
machine is to speed up your exercise so you can get much more done in the 10 minutes vibration training
session. If you hold dumbbells in your hands, the additional weight will cause your muscles to work harder
allowing you to see results faster.
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