Power Plate is a company that manufactures equipment called vibration plates, which are used for whole body vibration. Power Plate positions are often referred to as poses because unlike traditional strength- and movement-based exercises, the key positions are usually performed in a static position.
Function
Vibration plates can be used to achieve traditional training goals, including increased strength, muscle definition and flexibility. The route to these goals using vibration differs considerable from traditional fitness methods that apply resistance to large groups of muscle fibers. Vibration plates achieve their results by encouraging each individual muscle fiber to contract independently 25 to 40 times per second in time with the machine's vibration, according to Powerplate.com.
Strength
Eighteen key positions form a Power Plate strength session, according to the company. When performed in the suggested sequence, every major muscle in the body will be recruited and worked. Squats, lunges, calf raises and the pelvic bridge make up the primary lower body positions. Dips, push ups, curls and presses using the resistance straps form the upper body component with traditional crunch curls and planks making up the core abdominal section. Each position should be performed for 30 to 60 seconds.
Stretch
Positions used for Power Plate exercises look similar to traditional stretches, but when performed on a vibration plate results can be accelerated. Improvements of 8.2 percent have been seen in athletes performing a standard sit and reach test before and after five minute periods of vibration to the thighs and hamstring areas, according to a 2005 edition of the British Journal of Sports Medicine. The primary stretch positions on the Power Plate target hamstrings, quadriceps, calves, inner thighs and the shoulder girdle. Positions should be held for 30 seconds.
Adding Movement
While many people use plate vibration for wellness and cosmetic benefits, its origins stem from the world of athletics and gymnastics. The explosive movements used in these sports are now frequently performed by professional athletes on vibration plates, aiming to enhance their speed, range of motion and explosive power. This training consistently shows good results in individuals, when compared with traditional weight-training programs, according to the British Journal of Sports Medicine. Once these dynamic movements have been mastered using body weight alone, external resistance such as weighted vests, dumbbells and medicine balls can be incorporated to the add to the challenge.
Safety
Avoid whole body vibration training if you are pregnant, have a pacemaker or recently had surgery. If you are unsure of the effect of plate vibration training on any medical condition you have, seek medical clearance before you start training.
References
- Power Plate: Training Poster
- "British Journal of Sports Medicine"; 2005
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