Category Weightlifting
Vibration Plate Health Benefits
Vibration plate therapy, also known as whole-body vibration (WBV), is a fitness and rehabilitation method that involves standing, sitting, or exercising on a machine with a vibrating platform. These vibrations transmit energy to the body, causing muscles to contract and relax dozens of times per second. One of the most appealing aspects of vibration therapy is that it doesn’t require a huge time commitment—even just 10 to 15 minutes a few times a week can offer substantial benefits. I make sure to use my vibration plate for 10 minutes daily, and once a week, I will double my time on the plate.
Key Health Benefits:
1. Improves Muscle Strength and Tone
The rapid muscle contractions stimulated by the vibration plate help build strength and tone. This can be especially helpful for people who find traditional strength training challenging due to joint pain or mobility issues.
2. Boosts Circulation
The vibrations encourage better blood flow, which can enhance oxygen and nutrient delivery throughout the body. This improved circulation supports cardiovascular health and may help reduce swelling in the extremities.
3. Enhances Lymphatic Drainage
The stimulation helps activate the lymphatic system, aiding in the removal of toxins and waste from the body. This can reduce puffiness and support immune function.
4. Increases Bone Density
Regular use has been shown to help maintain or improve bone density, making it a valuable therapy for those at risk of osteoporosis or bone loss—particularly postmenopausal women.
5. Supports Balance and Coordination
By challenging your stability, vibration therapy activates deep core muscles and can enhance proprioception (your sense of body position), which is beneficial for fall prevention and general agility.
6. Aids in Weight Management
While it’s not a calorie-torching workout, WBV can slightly boost metabolism and support fat loss when combined with a healthy lifestyle. It’s often used as a supplement to other forms of exercise.
7. Reduces Muscle Soreness and Aids Recovery
Athletes and physical therapy patients often use vibration plates to reduce delayed-onset muscle soreness (DOMS) and promote faster recovery after strenuous activity. This is the main reason why I bought a vibration plate for my home, and I swear it makes a huge difference in recovery from my workouts.
8. Helps with Joint Pain and Flexibility
The gentle stimulation can increase joint mobility and reduce stiffness, making it an appealing option for people with arthritis or chronic pain.
Minimal Time Commitment, Maximum Results
One of the greatest advantages of vibration plate therapy is how time-efficient it is. Sessions are short—typically 10 to 15 minutes—yet they activate multiple muscle groups simultaneously. This makes it an ideal option for busy individuals, older adults, or those recovering from injury who want a low-impact but effective form of exercise.
Whether you use it as a stand-alone therapy or a complement to a broader fitness routine, vibration plate therapy offers a wide range of benefits in very little time.
Why Home Gyms Rock
During my most recent visit to Hawaii in May of this year, I went to 24 Hour Fitness to get three workouts, and I was honestly rather disappointed in the experience. This is saying a lot, since I have always loved being in a commercial gym atmosphere. However, I have spent the past 5 years, ever since we were hit with Covid lockdown, primarily working out at home. I have become accustomed to being able to work on any body part I want, with whatever apparatus I need to use, without having to wait for equipment or work in with another human. I don’t have to wear earbuds for my music, and can blast whatever tunes I want without worrying about disturbing other gym goers. I don’t have to get in my car or drive anywhere, and I have 24-hour access without any additional fees. My gym smells nice and fresh, and all the equipment is clean.
Before you ask me if I can get full workouts in my home gym, I will tell you that I have no restrictions on what I can train while at home. I have a Marcy Smith Machine Multi-Gym, 285 pounds of weight plates, over 300 pounds of other weights, pulley assemblies, barbells, kettlebells, a hyperextension bench, incline bench crunch apparatus, etc. Right after I finish my workout, I hop onto a vibration plate for 10 minutes, and watch the squirrels in my neighborhood eat breakfast outside while I am getting my vibration therapy.
It’s home gym over commercial gym for me now!
Resistance Training: The Ultimate Anti-Aging Tool
Regular resistance training is one of the most powerful tools for maintaining youthfulness and slowing down the aging process. It benefits the body and mind in multiple ways, including preserving muscle mass and bone density, improving digestion, boosting cardiovascular fitness, and benefitting cognition and mental attitude. Let’s explore these in detail:
1. Muscle Mass Preservation and Growth
As we age, we naturally lose muscle mass—a process called sarcopenia—which can lead to frailty, loss of mobility, and metabolic decline. Resistance training:
- Stimulates muscle protein synthesis, helping to maintain and build lean muscle.
- Increases metabolic rate, making it easier to maintain a healthy weight.
- Enhances insulin sensitivity, reducing the risk of type 2 diabetes.
- Supports functional strength, improving balance and reducing the risk of falls and injuries.
2. Skin Integrity and Anti-Aging Effects
The skin’s health and appearance are directly affected by lifestyle choices, including exercise. Resistance training:
- Improves circulation, ensuring better oxygen and nutrient delivery to skin cells.
- Stimulates collagen production, which helps maintain skin elasticity and reduces wrinkles.
- Reduces cortisol levels, lowering inflammation and minimizing stress-induced skin aging.
- Increases human growth hormone (HGH) levels, which contributes to cell regeneration and youthful skin.
3. Digestive Health and Metabolism
Aging often slows digestion and can lead to issues like bloating, constipation, and poor nutrient absorption. Resistance training:
- Speeds up metabolism, ensuring efficient digestion and energy utilization.
- Stimulates gut motility, reducing the risk of constipation.
- Helps regulate hormones like insulin and cortisol, which affect digestion and appetite control.
4. Cardiovascular Fitness and Longevity
While resistance training is not traditionally associated with cardio health, it plays a crucial role in keeping the heart young. It:
- Lowers blood pressure and improves vascular flexibility, reducing strain on the heart.
- Enhances circulatory function, improving blood flow and oxygen delivery to tissues.
- Reduces inflammation, lowering the risk of heart disease.
- Helps control cholesterol levels by reducing LDL (bad cholesterol) and increasing HDL (good cholesterol).
5. Joint Health and Mobility
Contrary to the myth that weightlifting damages joints, resistance training actually protects and strengthens them. It:
- Increases the production of synovial fluid, which lubricates the joints.
- Strengthens the muscles around joints, providing better support and stability.
- Reduces inflammation associated with conditions like arthritis.
- Improves flexibility and mobility, reducing stiffness and pain.
6. Bone Density and Strength
Osteoporosis and bone fractures become major concerns with aging. Resistance training combats this by:
- Stimulating osteoblast activity, which helps build stronger bones.
- Increasing bone mineral density, reducing the risk of fractures.
- Enhancing posture and balance, minimizing fall-related injuries.
- Supporting calcium and vitamin D absorption through hormonal regulation.
7. Hormone Regulation: Testosterone, HGH, and More
One of the most underrated benefits of resistance training is its ability to optimize hormone levels, which naturally decline with age. Strength training has been shown to:
- Boost testosterone production, which is essential for muscle maintenance, fat metabolism, energy levels, and libido in both men and women.
- Increase human growth hormone (HGH), which supports tissue repair, fat loss, and skin regeneration.
- Improve estrogen balance in women, reducing the risk of osteoporosis and metabolic disorders.
- Lower cortisol levels, reducing stress, inflammation, and belly fat accumulation.
- Improve thyroid function, enhancing metabolism and energy levels.
8. Mental Attitude and Cognitive Health
Aging isn’t just physical—it’s mental. Resistance training improves cognitive function and emotional well-being by:
- Releasing endorphins, reducing anxiety and depression.
- Boosting dopamine and serotonin, improving focus, clarity, and happiness.
- Enhancing memory and brain function, reducing the risk of dementia.
- Increasing self-confidence, making you feel strong and capable at any age.
9. Resistance Training and Insomnia
Struggling with sleep? Resistance training can help improve sleep quality and reduce insomnia by:
- Reducing cortisol levels, helping the body wind down for sleep.
- Boosting deep sleep cycles (slow-wave sleep), which is crucial for recovery and memory consolidation.
- Regulating circadian rhythms, ensuring better sleep-wake cycles.
- Reducing stress and anxiety, making it easier to relax at bedtime.
- Increasing energy during the day, leading to natural tiredness at night.
Conclusion
Regular resistance training is one of the most powerful ways to stay young, both physically and mentally. It preserves muscle, strengthens bones, supports joints, enhances skin health, regulates digestion, protects the heart, optimizes hormone levels, improves sleep, and boosts mental well-being. If you want to age with strength, vitality, and confidence, lifting weights should be a non-negotiable part of your lifestyle! 💪
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The Evolution of IFBB Bikini Pros Since 2009
Sonya Gonzalez 2012, shot by Bill Comstock, Muscle and Fitness
Isa Pecini 2022, image from Fitness Volt
Introduction
Since its inception in 2009, the International Federation of Bodybuilding & Fitness (IFBB) Bikini division has undergone remarkable transformation. What was once a relatively new category has now become one of the most popular and competitive segments in the world of bodybuilding. Over the years, the athletes competing in the IFBB Bikini Pro division have displayed an impressive evolution in terms of physique, presentation, overall aesthetic, and even competition attire. In this article, I will discuss the changes that have defined IFBB Bikini Pros from 2009 to 2023.
Physique Transformation
In the early days of the IFBB Bikini division, the emphasis was on a balanced, lean, and toned physique. As a bikini athlete who jumped onboard the competition circuit in 2009 (the inception year for the bikini division), I noticed that competitors who were too muscular or conditioned were urged to switch to the figure division. This was because bikini athletes were expected to have well-defined but not overly muscular physiques, maintaining a feminine appearance. Since then, there has been a noticeable shift towards a more sculpted and athletic look which is more muscular than ever, and rivals the look of figure competitors from earlier years. Today’s IFBB Bikini Pros display a much higher level of muscle development compared to those from my era (2009-2014), particularly in the shoulders, glutes, and legs, while still maintaining an overall feminine silhouette.
Training and Nutrition Advances
With the progression of sports science and nutritional knowledge, athletes have access to more effective training methods and specialized dietary plans. This has allowed IFBB Bikini Pros to achieve levels of conditioning and muscle development that were not as attainable in the early years of the division. Training techniques have become more sophisticated, with a greater focus on targeted muscle groups and tailored workout routines. In addition, judges have pushed for more muscularity as the division has evolved, placing greater pressure on bikini athletes to pack on muscle.
Posing and Presentation
Another notable evolution has been in the area of posing and stage presentation. In 2009, poses were simpler, with an emphasis on showcasing overall physique balance and grace. Today, IFBB Bikini Pros have refined their posing techniques to highlight full glutes, a well-shaped V-taper, well developed quads and hamstrings, and shapely delts. Although the art of stage presentation was always a crucial aspect of competition, posing is now much more polished, and it is even more imperative for athletes to exude confidence and charisma on stage while also presenting the most desirable physical characteristics of the division.
I remember how we used to pose onstage, with the front pose characterized by both legs straight, with one leg out to the side and slightly forward, with the opposite hip pushed towards the back of the stage. In stark contrast, the current front pose standard features feet and legs pointed towards one side, with the upper torso twisted at the waist so that the shoulders are squared towards the judges. You can see both types of poses in the images which are featured at the top of this blog post. The back pose has remained relatively unchanged, with the booty hiked up and the lower back arched. One posing feature which has been consistent throughout the years is the rear end pitched up and back, like a cat in heat. I will never forget how much my lower back would hurt after practicing posing or after a contest!
Suits and Competition Attire
The evolution of competition suits is another noteworthy aspect of the IFBB Bikini Pros’ journey. As the division gained popularity, athletes and designers began to experiment with different fabrics, cuts, and styles. Today, competition suits are more intricate and tailored to each athlete’s unique physique, often featuring embellishments, crystals, and personalized touches that enhance the overall presentation on stage. In 2009, suits tended to be simpler, with standard designs and limited embellishments. Each year, suit cuts evolved, with the bottoms getting skimpier and skimpier, resulting in the current suit bottom design, which is a daring V-shape, but not a thong.
Conclusion
The evolution of IFBB Bikini Pros from 2009 to 2023 reflects the dynamic nature of the sport and the dedication of the athletes involved. With advancements in training, nutrition, posing, and competition attire, the IFBB Bikini division has become a diverse and thriving segment of the bodybuilding world. As we move forward, it will be fascinating to see how the division continues to evolve, setting new standards of excellence in physique, presentation, and athleticism, while pushing the boundaries of competition attire.
Strength Training For The Blood Pressure Win
Copyright: nomadsoul1
A recent study involving close to 16,000 subjects which was published in the British Journal of Sports Medicine determined that strength training exercises like planks and squats were more effective than other forms of exercise in reducing blood pressure. This flies in the face of previous recommendations by cardiologists, which focused on cardiovascular aerobic exercise. To be fair to the study, the reductions in blood pressure from strength training exercises, were minor, averaging 8.24 mm Hg for systolic blood pressure readings, and 4 mm Hg for diastolic readings, but the reductions were indeed greater than aerobic exercise such as running, which reduced pressures by 4.49 mm Hg and 2.53 mm Hg on average. However, the study did point out that various forms of exercise were proven to be beneficial with respect to lowing blood pressure.
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Update On My Workout Regimen
I figured it was time for me to provide an update on my current workout regimen, especially since people who don’t know me personally might assume that I have abandoned my regular exercise habits since retiring from competing in the bodybuilding world. While I don’t train for 4 to 5 hours a day like I used to when ramping up for a contest, I still consistently weight train 5 to 6 days per week, every week. There are some weeks in which I cannot resist adding a seventh day, which is usually a day in which I exclusively train abs.
I typically train legs 2 to 3 days a week, and I split my upper body workouts into three separate routines: back and chest, arms (and I will often throw abdominal training in on arm days), and shoulders. My workouts range from 45 minutes to an hour and 15 minutes, and are almost exclusively performed in my home gym, which is equipped with the following (a partial list):
Tower 200 Body Full Gym Fitness
Bowflex SelectTech 552 Adjustable Dumbbell Set with Rack
285 pounds of weight plates for the Multi Gym and numerous barbells
In the three years since I have had a full home gym, I haven’t missed the commercial gym setting at all, and I love the fact that I can just head downstairs and get a workout in without fighting for equipment. I always say that consistency is key, and I have never slacked off on regular weight training. Whenever I hear people talk about abandoning weight training for months or years, it just blows my mind. The best road to success is to stay the course, and I have certainly done that since 1989.
Healthy Profits: Tips for Starting a Health-Based Business
By Camille Johnson of bereaver.com
Image by Pexels
With huge growth across health and fitness markets, now is the ideal time to take advantage and enter the field with a venture of your own. Social media and e-commerce have made it cheap and easy to get your best ideas out there, so it’s wise to take stock of your skillset and find the niche in the health sector that suits you best.
Business Ideas
- Personal Training: With an uptick in the use of virtual meeting platforms, you don’t need to have a gym membership to successfully run a personal training business. Start by creating a website that allows clients to view your availability and schedule appointments with you. You can also offer nutrition plans and personalized workouts that will show them the value you bring to their efforts toward a healthy lifestyle.
- Health Products Store: Suppliers like Amazon have made it easy to start an online store without manufacturing any products yourself. With some research into which products are most in-demand, you can create a website that makes the purchasing process simple for health enthusiasts.
- Content Creation: Gaining an online following can open the door to sponsorships and paid partnerships. You can become a health influencer by posting satisfying content about meal preps, posting your workouts, and offering advice to your subscribers. It may also be helpful to live stream some of your content so you can engage with your audience in real time and gain a more comprehensive understanding of what they are looking for.
Starting Your Business
Structure is a crucial part of any business, so it’s imperative to begin your efforts with a well-thought-out business plan. Be sure to include pertinent details such as your intention for day-to-day operations and the relevant staffing requirements.
You’ll also need to ensure that you register your business with an appropriate structure according to your plans for growth, tax preferences, and hopes for attracting investors. A limited liability company, or LLC, is a great option for most first-time entrepreneurs, as it protects your personal assets from being liable in your business’s finances and offers tax advantages. You can learn how to start an LLC by reading up online, but it’s helpful to work with a service that ensures your paperwork is filed correctly so you’re legally compliant with the state.
Avoid taking on unnecessary costs while you’re getting started, as this will only make it more difficult to turn a profit and may leave you with unnecessary debt. Be sure to keep thorough records of business activity and a budget for expenditure. It may be helpful to contract the services of a professional lawyer or accountant who will help ensure that your business remains fully compliant with legislation.
Growing Your Business
Marketing is one of the most important aspects of growing a business, so it’s vital to monitor your marketing efforts and keep track of which strategies are bringing in the most revenue. Thankfully, there are a number of free online tools you can take advantage of to get started.
Starting a blog is also a great way to make sales as you gain the interest of readers. You could review specific products that are currently high in demand and compare them to similar offerings on the market. This will make it easier for customers to trust the quality of the brand and feel more confident in finalizing a purchase.
You likely want to highlight achievements in your background on your blog, and offering a curriculum vitae is a great way to do that. You can use a template for a CV to customize your own online. You can put together an eye-catching and informative document for your potential customers.
Don’t be afraid to partner with other businesses and run social media campaigns and competitions that will increase your following and make potential customers aware of your offerings.
As you expand your business, it’s important to develop situational ePHI awareness to guard against potential data compromises. This is a necessity if your business interacts with protected medical data. Traditional cybersecurity may not be enough, so seek out solutions designed for healthcare.
There is an abundance of opportunities to start a successful health-based business without putting up too much money upfront. You simply need to find a solution that best fits your skills and interests, highlight your qualifications, and be ready to take operations online.
For nutrition and fitness products, figure contest prep, and personal training, visit StaceyNaito.com today!
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