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08
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.
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
Massage settings can be the maximum, up
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 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.
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