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Why do vaginal weights work?
The theory behind resistance training for pelvic floor exercises is not
unlike the theory for training any other muscle. When doing kegels
or PMEs one is using the same types of muscle fibers found elsewhere in
the body. It doesn't seem illogical to use a dumbbell when doing a
bicep curl or using rubber bands with Pilates, so why should it seem
strange to use a weight to assist with your kegel exercises?
Vaginal weights can increase the effectiveness of your kegel exercise
contractions and at the same time give you something you can measure
your progress with.
A few points to keep in mind about muscle training of any kind.
First of all, everyone is different. One person will be able to
lift more weight than their neighbor, one person will require less
recovery time than their neighbor. The make up of the body is such
that different individuals also have different muscle fiber
compositions. Age and sex also make a difference in how the body
reacts to muscle training of any kind. Your nutrition believe it
or not will also play a role in how effective your pelvic floor exercise
regimen is.
Next, is the idea or principle of Overload. This principle states
basically to increase ones muscular endurance or strength that one must
apply a larger than normally applied stress to a muscle. In other
words if you don't work a muscle harder than it has been worked, whether
that means working it for a longer period of time or using a greater
resistance, the muscle will not become more fit. This principle
also governs the idea that to maintain a certain level of fitness one
must put in a certain amount of work. The principle of overload
applies to kegel exercises and the use of vaginal weights as well.
Initially you will have to use the weights more often to realize the
decrease in symptoms or improvements in vaginal tone that you are
looking for, but once that level of fitness is achieved you will only
have to do less frequent maintenance exercising to maintain that level.
Next, the idea of progression, which ties in with overload.
Progression takes overload a step further and gives us the notion that
there is some ideal amount of exercise we can do to move our level of
muscle fitness ahead at the fastest level possible. Progression in
a sense is common sense. We understand intuitively that we do not
want to start out exercising too much too soon. We all have over
done it, but we also know that if we don't do enough then we will be
moving backward rather than forward with our fitness level.
Progression with kegel exercises is no different than any other muscular
progression. One can not walk two miles per week and expect to
maintain the same level of fitness as if one were to walk two miles per
day, but walking two miles per day may be too much exercise to start out
with and could result in injury if one did not progress in a logical way
to that level of exercise.
The last two principles, adaptation and specificity both tie in with the
ideas of progression and overload. Adaptation is the idea that if
you use the same weight when exercising all of the time your body will
adapt to that weight and it will become easier to use that weight.
Vaginal weights are the same way and that is why they come in different
weights, so that as your body adapts to using one vaginal weight you can
gradually increase the weight and continue to realize positive gains in
strength. Gains in strength in your pelvic floor muscles will turn
into gains in continence, less use of diapers, greater self confidence,
and an overall better quality of life. Specificity covers the idea
that one must use the muscles in a way that is in line with the goals we
have. This is why vaginal weights can benefit the body more than
other types of kegel exercise devices. Vaginal weights can be used
while you do your daily activities. It is these activities that
you want to improve your ability to hold urine during, so vaginal
weights allow you to exercise the pelvic floor muscles in a natural way
doing the things that you normally do. Other devices would expect
you to take time away from your daily routine to do your kegel exercises
specifically, but with vaginal weights you can go about your daily
routine and exercise all the while. The pelvic floor muscles as a
general rule recover from exercise very quickly, but you will have to
start your kegel exercise regimen with vaginal weights at your own pace
and in a way that is comfortable for you.
What does this have to do with achieving less
urine leakage?