intense once you have become accustomed
to this training method, you can adjust them
to your comfort level.
G-Factor
Exercise which is selected manually has its
own preset setting and G-factor range. For
each type of exercise, we recommend the
following g-factor settings:
Stretch settings should be performed on
G-factor level 1.
Balance settings should be performed
between G-factor level 1 and 2.
Core, Strength and Massage exercises
should be performed between G-factor
level 1 and 6.
When the G-factor level is increased, the
volume of exercises should be decreased
(duration, number of sets) and the rest
period should be 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
two to three sessions per week.
Stretches, massages, relaxation and
preparation programs can be
performed more often.
Extra Load
We recommend adding external load,
such as using weights, only if you are an
experienced Power Plate user, or if your
professional coach or trainer is supervising
your training. All of the above parameters
can be varied with the extra load. When
external load is added to your exercises
on the Power Plate
®
machine, amplitude
and volume of the exercises should be
decreased and the rest period should
be increased proportionally as though
starting the entire exercise progression
again.
Specialized programs and additional
progression steps for individual users
should be developed by educated and
certified Power Plate
®
trainers.
Power Plate offers a variety of educational
and training materials, including DVDs,
online learning and in some countries,
specialized academies. For more
information please visit our website,
www.powerplate.com.
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