Power Plate PRO5 AIRDAPTIVE, User Manual

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English
VARyING THE INTENSITy
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 Power Plate
®
pro-series models, 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
• Frequency (amount of vibrations per second, measured in Hertz)
• Amplitude (distance the plate moves vertically per vibration)
• Sessions per week (between 2 and 3 is optimal)
• Muscle tension (how tightly contracted the muscle is) 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 only holding an exercise position)
• Additional weight or extra 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 Acceleration Training™ sessions, we
recommend performing only a few exercises and resting for the same amount of time as is spent actively using the
Power Plate
®
machine. 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.
For recovery, flexibility and preparation, it is better to perform specific exercises and keep the total volume low,
with enough rest between exercises.
For strength, power and speed, the intensity (i.e., Hertz settings) per exercise can be increased, but the total
volume should be kept low.
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.
USING THE POWER PLATE
®
PRO5
AIRDAPTIVE™ HIGH PERFORMANCE MODEL