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What Is the Power Plate®?

By Marlene de Wilde
Updated Feb 06, 2024
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The Power Plate® is a vibrating platform that gives the body a high-speed workout. It uses vibrations to stimulate the muscles to contract and relax at a much faster rate than they usually do during other forms of exercise. It is said to offer the same benefits in ten minutes as one hour of conventional strenuous training and is considered an advantage to those who do not have a lot of time to exercise. Benefits of the exercise program include weight loss, cellulite reduction, improved circulation and more efficient removal of toxins from the body.

Standing on a Power Plate® causes the muscles to contract 30 to 50 times per second whereas they would normally contract only once or twice per second during other strenuous workout sessions. Many of the muscle groups are activated at the same time which increases the effectiveness of a short but intense session on the platform. Power plate machines can be set between 25Hz, which is better for strength, balance and core training, to 50Hz which is best for massage and the stimulation of circulation.

Beginners to the program are advised to limit themselves to about nine minutes of the resistance program and the same time on the follow-up program which includes stretch, massage and relaxation, all on the Power Plate®. About a minute for each exercise is usually enough, especially for beginners. Calorie burn and a better training response is achieved if the program includes different types of exercise such as those that use more than one muscle group like push-ups and isolation exercises such as bicep curls. The correct stance is essential, as muscle tension is required if maximum results are to be achieved. Preventing undue jarring of the joints is achieved by keeping the knees slightly bent throughout the Power Plate® session.

Power Plate® benefits include weight loss, better circulation and a reduction in the appearance of cellulite. A combination of whole body vibration and diet can result in a more long-term sustained weight loss. Studies have also indicated that use of the Power Plate® increases bone mineral density and improves muscle strength. This is of particular interest for the aging population as this type of training has been shown to be a safe low-impact strength training method. In one study published in the Journal of Bone and Mineral Research, it was concluded that vibration training can lead to a significant increase in hip bone density. Despite positive research results, it is always advisable to consult a doctor before using a new piece of exercise equipment, especially if the patient has any underlying medical conditions.

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