Do's And Don'ts Of Vibration Training - Trojan VIBROSTATION Care Instructions And Assembly Manual

DO'S AND DON'TS
OF VIBRATION TRAINING
• Drink at least 300ml of liquids prior to any Vibrostation training session.
• For optimum results look to train 2-3 times per week, with a days rest between
sessions.
• Look to perform the exercise schedule at least 5 times before increasing the intensity.
• Avoid leaning on your heals.
• Avoid letting your head, spine, abdomen or throat come into contact with the
vibration platform.
• Use the handlebars (Vibration Trainer 300) for balance only. Do not rest on them.
• Only standing positions can be used without a mat between yourself and the Vibration
plate. Use a mat with all other exercises.
POSSIBLE CONTRA-INDICATIONS
• Pregnancy
• Acute Thrombotic Conditions
• Cardio-Vascular Disease
• Fresh wounds resulting from an operation or surgical intervention
• Hip and Knee Replacements
• Acute hernia, discopathy, spondylolysis
• Diabetes
• Epilepsy
• Wearing a pacemaker
• Wearing recently fitted i.u. coils, metal pins, bolts or plates
• Tumours
TRAINING TIPS
• Hold each of the positions for 30, 60 or 90 seconds, tensing the muscles being
worked.
• Balance your weight more towards the balls of your feet.
• Maintain your balance throughout your training session. Do not lean on anything while
training.
• Don't lock any joints while training, but always keep them slightly bent. Maintain an
active position when training.
WAYS TO INCREASE THE INTENSITY
• Increase the exercise duration
• Reduce rest time between exercises
• Increase exercise levels
• Adjust the angle of the joint
• Perform dynamic exercises
• Increase the number of exercises done
• Add weight via dumbbells or a weight vest
• Increase the number of sessions per week
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