Performance Health Power Plate Quick Start Manual

When used as part of a healthy lifestyle, exercise on the Power Plate can help:

Increase muscular strength and power

Improve flexibility and balance

Reduce cellulite and body fat

Increase bone density

Improve circulation

Getting Started

Exercise on the Power Plate® can help you reach your desired goals, faster.

If you are new to exercise or using the machine for the first time, we recommend starting with the

lowest settings, progressively increasing the time and frequency setting as your fitness level

Recommended Starter Settings:

1. Stretching and Movement Preparation

3. Strength and Power

5. Massage and Relaxation

2. Stability and Coordination

4. Core and Pillar

Amplitude Sets

Related Manuals for Performance Health Power Plate

Summary of Contents for Performance Health Power Plate

Page 1 Welcome to the world of Power Plate® Exercise The Power Plate is the innovative, time‐saving and results‐driven way to improve your fitness and well‐being. It works by accelerating the body’s natural response to vibration, stimulating various muscle groups up to 30‐50 times per second. As the platform vibrates, your muscles contract in a reflex action, giving you a full body work‐out, including stretch, strength, tone and massage, in as little as 30 minutes. We recommend a 25‐ 30 minute session, 2‐3 times per week. When used as part of a healthy lifestyle, exercise on the Power Plate can help: Increase muscular strength and power • Improve flexibility and balance • Reduce cellulite and body fat • Increase bone density • Improve circulation • Getting Started Exercise on the Power Plate® can help you reach your desired goals, faster. If you are new to exercise or using the machine for the first time, we recommend starting with the lowest settings, progressively increasing the time and frequency setting as your fitness level improves. Recommended Starter Settings: 1. Stretching and Movement Preparation 2. Stability and Coordination Time Frequency Amplitude Sets Time Frequency Amplitude Sets 30secs .
Page 2 Stop Repeat Start Increase/decrease Time Settings Frequency settings: 30‐50Hz Time settings: 30‐60 seconds Amplitude Settings: Low/High Clients should consult a physician before beginning any exercise program, including a program involving the use of a Power Plate® machine. If there are any known medical condition, or any physical limitations on the ability to exercise, it is strongly recommended that the client seeks the advice of a physician before using the Power Plate machine. If, while using the Power Plate machine, they feel dizzy, faint, short of breath, stop using the Power Plate immediately and consult a physician. You must not use the Power Plate machine if: You’re pregnant • You have severe osteoporosis • You have a severe heart condition • You have acute thrombosis • You have a pacemaker • You have cancer • .
Page 3 Top Tips: 1. Stay hydrated! Drink plenty of water before, during and after your session 2. Never lock your joints during exercise 3. We recommend 2‐3 sessions per week of 25‐30 minutes each 4. Incorporate additional cardiovascular and strength training elements into your Power Plate workout, both on and off the machine, to add variety to your training and to maximise your membership 5. Use Power Plate to warm up and cool down for Tennis, Squash or Badminton Quickstart your Workout 1. Stretching/Movement Preparation Movement preparation is the essential way to start any workout, as it helps prepare the body’s systems for optimal movement, as well as mentally preparing you for training. It can also help reduce muscle stiffness and the risk of injury. Kneeling Hip and Quad Standing Hamstring Stretch .
Page 4 Stability refers to how strong and solid your joints are when moving or performing physical tasks. Coordination is your ability to consciously execute movements in an efficient, well timed and accurate manner. These exercises are designed to increase joint and muscular range of motion, reduce risk of injury and enhance performance. Single Leg Balance Time: 30 seconds Frequency: 30Hz Amplitude: Low Execution: Static Muscle Area Targeted: Upper and Lower Legs Coaching Key: Slightly bend standing knee. Maintain neutral spine and good posture .
Page 5 Strength refers to the ability of your muscles to produce force and power is the ability to achieve this quickly. Strength and power training can help you to maintain function in later life, improve bone density and to cope better with the demands of daily life. Lunge Bent over Row Deep Squat Time: 30 – 45 seconds Time: 30 ‐ 45 seconds Time: 30 – 45 seconds Frequency: 30Hz Frequency: 30Hz Frequency: 30Hz Amplitude: Low Amplitude: Low Amplitude: Low Muscle Area Targeted: Arms Muscle Area Targeted: Upper Muscle Area Targeted: Upper and Upper Back and lower legs and lower legs .
Page 6 Core and pillar strength is the foundation for all movement. It consists of your hip, core and shoulder stability, which provide a central axis from which to move. Benefits of core and pillartTraining include: improved stability and core function, reduced risk of injury and enhanced performance. Front Plank Glute Bridge Time: 30‐45 seconds Time: 30‐45 seconds Frequency: 30Hz Frequency: 30Hz Amplitude: Low Amplitude: Low Muscle Area Targeted: Muscle Area Targeted: Legs Abdominals and shoulders and Buttocks Coaching Key: Maintain Coaching Key: Keep hips up, alignment from neck to feet, engage leg muscles .
Page 7 5. Massage and Relaxation The essential way to end any workout, massage and relaxation exercises can help to dissolve lactic acid and reduce the potential for delayed onset muscle soreness (DOMS), as well as encouraging the heart rate to return to its normal resting rate. Massage can also help increase circulation and reduce cellulite. The massage exercises in this protocol can be performed daily on the Power Plate® machine. Calf Massage Back Relaxor Time: 60 seconds Time: 60 seconds Frequency: 35Hz Frequency: 35Hz Amplitude: Low Amplitude: Low .