Power Plate workouts use vibration to contract muscles up to 50 times more than when performing exercises on the floor. With proper positioning, the exercises are performed effectively with less risk of injury. Start with basic beginning exercises and advance to a higher intensity as you become more confident.
Proper Position
For proper position and balance when using the Power Plate, refrain from leaning back on your heels or locking your knees. Do not stand completely upright while using the machine. Stay balanced, but don't rely on hanging onto the handles -- only use them to maintain balance.
Beginner Workouts
Start using the Power Plate about two to three times a week. Perform only a few exercises at a time and rest for the same amount of time in between sets. Use a series of exercises, similar to any floor exercise you can perform, on the Power Plate. Choose from a variety of stretching and strength exercises. Set the frequency on the Power Plate to between 30 and 40 hertz for stretch exercises and up to 40 hertz for strength exercises.
Advanced Workouts
Advance to higher intensity exercises as you feel more comfortable. Vary the intensity by increasing the exercise length, number of exercises or frequency. Decrease the resting time between each exercise. Increase the joint angle to contract the muscles more intensely as another way to increase intensity. Some users, particularly trained users or those working with a professional coach, can choose to add weights for extra strength building.
Warnings
Consult your physician before starting any exercise program using the Power Plate, especially if you have a known medical condition. If at any time while using the machine you feel dizzy, short of breath, or experience pain, stop using the machine immediately and consult your physician. Do not use the machine until you become familiar with its basic operations.
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