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Power Plate Workout Programs

by
author image Linda Ray
Linda Ray is an award-winning journalist with more than 20 years reporting experience. She's covered business for newspapers and magazines, including the "Greenville News," "Success Magazine" and "American City Business Journals." Ray holds a journalism degree and teaches writing, career development and an FDIC course called "Money Smart."
Power Plate Workout Programs
Power Plate Workout Programs Photo Credit Jupiterimages/Goodshoot/Getty Images

A Power Plate is a piece of exercise equipment that vibrates while the user works out. The vibrations made by the machine are supposed to activate muscles through the waves sent throughout the body. Performance is enhanced by the muscle contractions that occur 25 to 50 times per second, report manufacturers of the Power Plate. Benefits of using Power Plate workout programs include the reduction of cellulite, improved blood circulation and increased flexibility and strength.

Basics

Power Plate trainers recommend beginners start out with the basic program that should be done for about 25 minutes three times per week. Attach the straps to the front of the machine. Warm up with stretch exercises. Set the machine at 30 hertz for 30 seconds at a low amp setting. The My3 Power Plate machine uses this setting as its default. You can lower the settings if it turns out to be too much vibration to start. Place one knee in the middle of the base and hold on to the straps. After the 30 seconds are up, switch sides and repeat on the other leg. Stand behind the base and put one heel on the vibrating base with your toes facing up. Grab onto the handle straps while holding your back straight Hold for 30 seconds and switch legs. Squats with one leg at a time with one foot on the base as you stretch. Then stand on the base with both feet, hold the straps and hold the squat for 30 seconds.

Cardio

After getting accustomed to the vibrating exercise machine, you can begin to use the Power Plate to burn calories through a cardio workout program. The cardio program also should last about 25 minutes. First use the warm-up stretch exercises on the low setting to prepare for the more intensive workout. Set the machine at 35 hertz for 30 seconds at a low amplitude. Stand beside the machine and put one foot on the base. Step up with the other foot and down again. Repeat three sets of 10 repetitions. Switch sides and repeat. Stand behind the base and attach the straps to the back of the base. Hold a strap in each hand and pull up and release. Turn off the machine to begin the cardio portion of the workout. Perform step-ups on the base by stepping up with one foot, followed by the second. Step down one foot at a time. Move quickly to a prone position and do a set of pushups while the machine is still turned off. Return to stepping, and then do another set of squats. Turn the machine back on and go through the circuit again--steps, squats and push-ups.

Golf Warm-up

The Power Plate can help golfers because it causes the body to adapt to keep its balance. Set the machine at 30 hertz and 30 amps for 30 seconds. Perform a few stretching routines with the machine vibrating. Stand on the base and cross one foot over the other knee while squatting and holding on to the front of the machine. Hold for 30 seconds and repeat on the other side. Get into the lunge position with one foot on top of the plate. Hold a golf club in both hands and hold it above your head. Hold the lunge and twist slowly from side to side. Repeat on the other leg. Stand on the plate and bend one knee. Rest the foot on the back of the straight leg and twist your body side to side for 30 seconds. Repeat on the other side.

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