What is It?
Power-Plate is an exercise machine that gives the muscles in the body a high-speed workout using vibrations. The vibrations stimulate the muscles to contract and relax. Normally, muscles contract once or twice per second, but standing on the Power-Plate vibration plate causes an automatic muscle reflex contraction of 30 to 50 contractions a second. Power-Plate exercises are a great time saver because of the effectiveness of training, and the fact that several muscle groups are activated simultaneously. It is claimed that spending ten minutes on the Power-Plate machine has the same results as 60 minutes of conventional strenuous training.
The Expert View
Better Results in Quick Time:
Power-Plate exercises are like the microwave of fitness. Users can exercise for as little as ten minutes and still achieve an excellent workout and lose weight.
Increasing the frequency gradually is the best way to train. Beginners should start with 9 minutes of the resistance program, followed by 9 minutes of the stretch, massage as well as relaxation program, on low frequency and amplitude settings.
Keep the Workout Short:
Even though everyone is different, it is usually enough to start with no more than 30 to 60 seconds on each exercise. This reduces the duration of the workout, a real bonus for people who are short of time but crave results.
To develop power, strength, muscle tone and definition, it’s essential to adopt a position that exerts tension on the muscles. For instance, if you’re doing squats, bend your knees and lean from the hips, like you are about to sit on a chair.
Combine the Exercises:
Try choosing a combination of compound exercises like push-ups and squats, which use more than 1 muscle group, and isolation exercises like front raises and bicep curls. You will get better results as well as increase potential calorie burn.
Drink Sufficient Water:
The muscles will contract 30 to 50 times more quickly, consequently generating a lot of internal heat. Hence, even if you don’t feel thirsty, make sure to drink lots of water while working out.
Once you’re on the machine, the beginners program involves standing in 9 different positions, each to be held for 30 seconds. You can choose the intensity of vibration stimulus on the control panel. Beginners should start off at 30 vibrations per second, gradually progressing up to 50 vibrations. Getting started is quite easy. Just stand on the machine, choose the appropriate vibration level, and position yourself in each of the 9 positions Each Power-Plate machine comes with an instructional manual, booklet as well as banner, showing visual descriptions of each of the positions for flexibility, resistance, and massage. Allow around 20 minutes for a complete workout for resistance, flexibility and massage.
No Cardiovascular Benefits:
Although you might achieve excellent results in body tone and flexibility, you won’t find any significant improvements in the stamina of your lungs and heart.
At over £ 7,000 for the top of the range Power-Plate machine, you might need to borrow these machines. However, the new personal model is priced at a more accessible £ 2,000.
This is not the type of equipment that can be hidden away and brought out every time you want to use it. You will need to set aside a dedicated space at home for these machines.