Power Plate PRO5 AIRDAPTIVE, User Manual

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English
Frequency
For each type of exercise, we recommend the following frequency settings:
• Stretch settings should stay between 30 Hertz and 40 Hertz
• Strength settings should not exceed 40 Hertz, unless exercising under professional supervision
• Massage settings can be the maximum, up to 50 Hertz
• Relaxation settings should not exceed 40 Hertz
When frequency is increased, the volume of the exercises should be decreased (duration, number of sets)
and the rest period should be increased proportionally.
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 can 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.
Execution
Changing your exercises by using more movements of your body that also correspond to your specific goals
will help 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.
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. 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.