Olympic trainer Guus Van der Meer sought to use the power of vibration for training athletes when he created the Power Plate workout machine. This machine has also been used to help astronauts deal with the muscle and bone loss caused by staying in zero gravity. Today this machine is available to medical facilities, health clubs and home users so they may use vibration technology in their workouts.
How It Works
The Power Plate uses whole-body vibrations to contract muscles. You stand on the machine and perform various exercises. Since the machines contracts muscles 30 to 50 times per second, it works muscles harder than if you were to perform the exercise without the machine. After stepping on the machine, after it's turned on, select from either 30- or 60-second time periods to perform the exercise.
Models
As of 2010, the Power Plate models include the my3, my5, pro5, pro5 AIRdaptive, pro5 AIRdaptive HP and pro6. The commercial line, the pro5 models, offer higher weight limits and more features. All of the pro5 and pro6 models include four vibration settings you can preset. These commercial models also allow for incremental increases to raise the intensity as it feels most comfortable. The personal models, for home use, which include the my3 and my5 have a lower weight capacity -- up to 300 pounds -- and one vibration setting.
Exercises
Workouts on the Power Plate workout machine include a variety of stretch, balance, core and strength exercises. Most exercises are performed in two sets, taking about 30 to 60 seconds to complete each stretch. Most stretch exercises including hamstring and seated lumbar stretches are suitable for beginners to the Power Plate. Squats and reaches, common balance exercises, are primarily for intermediate or advanced Power Plate users. Core and strength exercises, including lunges, planks and crunches, are appropriate for a range of levels.
Expert Insight
Because the machine exercises muscles automatically with less exertion from the user, it's a good supplement to a healthy diet and an additional exercise program, according to Cedric Bryant, an American Council on Exercise chief exercise physiologist. While you will still have to do some of the work, the exercises go quickly as it works muscles at a quicker pace.
Warnings
Before starting any exercise program, consult your physician for clearance. If you experience dizziness, shortness of breath or pain while using the Power Plate, stop exercising immediately. Plug the Power Plate into a grounded electrical outlet. Always unplug the machine after each use. Place the machine on a flat, hard surface. Do not use the machine outdoors or place it in wet conditions. Do not move the machine without assistance. Inspect the machine before using for any signs of wear; do not operate the machine if it show signs of damage.
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