The correct step-by-step build up of intensity
is extremely important for your training to be
carried out both efficiently and responsibly.
For the Personal Power Plate model, there are
several variables that can be used to vary the
intensity:
Length of time for each exercise
Rest time between exercises
Number of exercises
Amplitude (distance the plate moves vertically per
vibration)
Sessions per week (between 2 and 3
is optimal)
Muscle tension (how tightly the muscle is
contracted) by changing the angle of the joint or, for
example, performing the exercise on one leg only.
Complexity of movement or additional movement
(i.e., active or dynamic movement versus holding
a static
exercise position).
Additional weight or load, (i.e., using a weight vest
or dumbbells).
The exact way of using the variables is complex
and depends on the individual and training goals
of the person involved. Other factors that should
be taken into account are injuries, limitations,
specific demands and/or any other circumstances
influencing the body (and mind).
In general the following progression steps can be
taken:
Exercise time, number of exercises and rest time.
These settings depend completely on your training
goals. If you are new to whole body vibration
training, we recommend performing only a few
exercises and resting for the same amount of time
as is spent actively using Power Plate. After a while,
more exercises can be added.
When trying to accomplish weight loss,
cardiovascular or endurance improvements, rest
time can be reduced, exercise time can be extended
and the number of exercises can be increased to
add to the total volume of training.
It is recommended that you perform specific
exercises and keep the total volume low, with
enough rest between exercises.
Example: If you are training for endurance or weight
loss goals, you should progressively extend the
duration of training to multiple sets of 60 seconds
each and cut the rest period to 30 seconds or less
between subsequent sets. If your goal is to achieve
maximum strength or power, you should do multiple
sets of short duration on high amplitude, and take
long rest periods, from 1 to 4 minutes.
Amplitude
For each type of exercise, we recommend the
following amplitude settings:
Stretch setting should be LOW
Strength setting should be LOW, progressing to HIGH
Massage setting can be HIGH
Relaxation setting should be LOW
When amplitude is increased from Low to High,
frequency and volume of exercise should be
(temporarily) decreased and the rest period increased
proportionally.
Mat
The mat dampens the vibrations. Always use the mat
when you have a body part in contact with the plate
surface, or if you are exercising in socks or bare feet.
Sessions per week
In general, we recommend performing 2 to 3 sessions
per week. Stretches, massages, relaxation and
preparation programs can be performed more often.
Extra load
Extra load, i.e., adding weights, should only be used
to increase intensity by well-trained people or users
who are being coached by a professional.
Specialized programs and additional progression
steps for individual users should be drawn up by
educated and certified Power Plate
®
trainers.
A variety of educational and training materials,
including DVDs, online learning and in some
countries, specialized academies is offered. For more
information please visit our website,
powerplate.com.
Training on Power Plate
is like any other type of
training: start with light and short training sessions,
and once accustomed to the vibrations, you can
begin to gradually intensify your program. However,
our most important advice is to always listen to what
your own body is telling you.
Changing your exercises by using more movements
of your body that correspond to your specific goals
will further increase performance even more. You
can think of increasing the angle of the joint (which
increases the contraction of the muscle), or varying
the exercises by performing them with a variety of
still (static), active (dynamic) or jumping (plyometric)
movements.
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Another important aspect is ensuring
that between training sessions, you rest
long enough to fully recover. We normally
recommend two days of rest after each
training session. It is our experience that
one day’s rest after training with Power
Plate
equipment is often enough, but
every body is different and you will have
to find what works best for you. If you feel
the schedules are too easy or too intense
once you have become accustomed to this
training method, you can adjust them to
your comfort level.
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Personal Adaptation
Varying the Intensity
