Power Plate Whole Body Vibration
Power Plate machines use the principles of Acceleration Training™ to stimulate the body’s natural response to vibration. These vibrations transmit waves of energy throughout the body, activating muscle contractions between 25 and 50 times per second, enhancing overall performance in sessions as short as 15 minutes a day, 3 times a week. Acceleration Training™ on Power Plate® equipment offers a host of benefits, ranging from an immediate improvement in blood circulation, to a variety of other measurable outcomes: such as increased muscle strength and flexibility, improved range of motion, decreased cellulite, increased bone mineral density, reduced pain and soreness and faster recovery.
Acceleration Training with Power Plate machines creates instability in the human body, as with each vibration the body is forced to perform reflexive muscle actions, multiple times per second. Furthermore, these contractions must work in multiple dimensions as the Power Plate machines actually oscillate in all three planes, exactly as the human body is designed to do. The net result is an incredible improvement in force production, or strength and power.
Benefits
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Power Plate is the ultimate wellness solution for all ages, lifestyles and physical abilities. The benefits of Power Plate whole body vibration aren’t just limited to workouts. We see these benefits not only in the results of independent research, but in the testimonials of our multitude of users. Take a moment and discover the difference for yourself.
While you aren’t going into space anytime soon, you can probably relate to those that do. Spending time in near zero-g causes bone mineral density to decrease and muscles to atrophy similar to when we age. The Russian Cosmonauts first used vibration for rehab and you can enjoy the benefits as well.
You were born with baby fat, and if you are like most of us, you would prefer it stay in your past. Using Power Plate machines helps increase circulation and oxygenate blood flow, leading to a decrease in toxins in the body, which causes a reduction in the appearance of cellulite.
Recent studies have shown that Acceleration Training offers a 57% improvement in weight loss when compared to conventional exercise and diet alone.
Frequently Asked Questions
Q: What is Vibration Technology?
A: Vibration technology utilizes a vibration platform that a person stands on to stimulate a
series of positive adaptive responses in the body. Total Body Vibration has recently been shown
to be a very effective stimulus for creating significant improvements in overall health. It has
multiple effects on all parts of the body including both nerve-muscular and nerve-endocrine
systems. Studies have shown that Vibration Exercise is an effective therapeutic approach for
sarcopenia (muscle loss) and osteoporosis (Cardinale & Wakeling, 2005).
Vibration provides a very powerful stimulus that causes strong adaptations in the body’s
structural tissues. Importantly, there are changes in systems such as the cardiovascular and
nervous systems. Our bodies rely on a range of structures and mechanisms to control the
transmission of impact shocks through the body including bone, cartilage, joint fluids, soft
tissues, joint function and movement, as well as muscular activity.
Q: Who can safely use Vibration Technology?
A: The better question is who can’t use Vibration technology because virtually everyone can
safely use this technology.
Q: Can Vibration help with bone health?
A: Absolutely. In fact several recent studies have demonstrated increases in bone mineral
density after doing Vibration Training.
Q: Can Vibration help with circulation?
A: Yes it can. In fact, Vibration exercise increases the circulation in both skin and in muscle
tissue. These changes in blood flow will benefit the elderly for wound healing and tissue regener-
ation. Already, reports have shown that Vibration Therapy assists in healing venous leg ulcers.
Q: Can Vibration help with prevention of falls?
A: Vibration is one of the most effective tools for decreasing fall risk because it
simultaneously addresses bone health, balance, circulation and strength.
Q: What else has vibration been shown to help with?
A: Chronic Fatigue and Fibromyalgia. For a while, we’ve known that moderate exercise
lessens the symptoms of fibromyalgia and chronic fatigue syndrome. Recently, vibration exercise
has been shown to be effective for reducing the symptoms of fibromyalgia and chronic fatigue
syndrome. A summary of the benefits of using vibration technology is listed below:
• Increases muscle strength
• Increases balance
• Increases bone strength
• Improves lymph flow
• Improves hormonal profile
• In one study Bone Mineral Density increased by 4.3% compared to no change with walking.
• Relieves back pain.
• Elderly women complied to us at 93%
• Very high satisfaction rate in studies (95% is several studies)
• 57% of patients preferred vibration to oral medication
• Slows aging
• Safe even in transplant patients
• Everyone over 50 should receive vibration stimulus for at least 20-30 minutes/week.
• Easy to perform with no perceptible effort required.
Q: How many times per week can Whole Body Vibration
be used?
A: It can be used daily for stretching, movement preparation, and massage, but for strength/
power/core/stability training it should be done once every other day at most to allow for proper
recovery. In fact studies show people benefit from one session per week for less than 15 minutes!
Q: What settings should be used?
A: The answer depends on what you are using the machine for and on your conditioning
level, but in basic terms start off with the lowest vibration speed and amplitude. When you are
comfortable with that level of vibration and ready for additional challenge increase the vibration
speed or amplitude (go from low to high amplitude setting) to experience the greater challenge
of higher g-forces. In general, the more conditioned you are the higher the vibration speed and
amplitude can and should be for maximum benefits, and just the opposite for de-conditioned
individuals. It is important NOT to increase vibration speed AND amplitude at the same time.
Q: What about time for each exercise – when should it be
increased?
A: Again there are many variables on the Power Plate including vibration speed, amplitude,
difficulty of movement pattern, work/rest ratio and the addition of external resistance such as
weight vest or holding dumbbells during exercise so the answer to this question is not simple.
However in general terms focus on increasing the duration of each exercise to 60 seconds for
2 – 3 sets before increasing vibration speed or amplitude. Also change one aspect at a time and
get used to it before changing others. For example, if you increase vibration speed do not
increase the work time (time doing an exercise) at the same time.
To increase difficulty/challenge level do any of the following:
• Increase vibration speed
• Increase amplitude (how far the plate moves by going from low to high setting or going from
thick pad to thinner pad or taking pad off entirely to experience higher G forces from
increased vibration
• Increase amount of work time or repetitions
• Decrease rest time between sets of work
• Increase number of sets of an exercise
• Increase difficulty of exercise like going from two legged squat to one legged squat
• Add external resistance such as a weight vest, belt, or using dumbbells while doing exercises or
add stretch bands (this is the LAST step after you have maxed out the vibration speed,
amplitude and are doing 3 sets of an exercise and need more challenge)
To decrease the level of challenge simply reverse this process. Again, for the most part,
focus on changing one thing at a time and adjusting then increasing difficulty of one additional
factor and so one to continue to provide an appropriate challenge.
Using a 1 – 10 scale with 1 being very, very easy and 10 being very, very hard each exer-
cise should be between a 6 – 8. As your level of physical conditioning improves the level of effort
required to do an exercise will decrease so that you have to increase the level of difficulty to
obtain adequate challenge and stimulus for continued progress.
Q: How long should each vibration session last?
A: This depends on your condition and overall plan but a good rule of thumb is 10 – 20
minutes done 3 times per week with a work rest ratio of 1:1 mean that you are actively exercising
for at least half the time.
Ideally programs should include some warm-up and 1 – 4 exercises of each of the following:
• Stability/balance
• Core and Pillar
• Strength and power
• Recovery and regeneration.