Training
Training on the Power Plate is similar to any other form of training. You start with easy, short training sessions, and gradually progress to a more intense program. By increasing the impact of the training, you will result in a stronger body. The training schedules provided will work well for most people but not everyone. Please keep in mind there are always individual differences: what applies to one person may not apply to someone else. The most important principle is to listen to your body.
As with conventional exercise, it is very important to allow enough rest between training sessions. The usual recovery period after training is about two days. With the Power Plate, recovery time is reduced - one day is usually sufficient. If these guidelines provided are too easy or too difficult after the initial adaptation period, then adjust the intensity to meet your comfort level.
Building up Intensity
These are suggested steps of progression to effectively and safely build intensity in your exercise program. Power Plate training generally follows the recommended exercise progression concept used by the American College of Sports Medicine (ACSM) for conventional resistance training.
- Extend the time of each exercise (from 30s to 45s, from 45s to 60s)
- Reduce the rest period between exercises (from 60s to 45s to 30s to no rest)
- Increase number of sets per exercise
- Perform exercise dynamically
- Add additional exercises
- Increase frequency: 30Hz, 35Hz, 40Hz
- Incorporate unilateral movement (i.e., perform exercise on one leg, etc.)
- Increase Amplitude - Low to High
We advise that you wear shoes with rubber soles when standing directly on the Power Plate. Always be sure to perform exercises in the proper position. Use the black rubber pad provided for the exercises, stretches and massages where other parts of the body come in contact with the platform. |
