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Power Plate Training

Good Exercise or Gadget Gimmick Fad?

By Paul Mason

If you ask Madonna, Sting, Kylie, Cheryl Cole and a host of other celebrities and high-end fitness clubs, you’d think the Power Plate® is the best thing since sliced bread. And it certainly sounds attractive – 30 minutes on the space-age Power Plate is supposed to be equal to a 60 minute workout.

It was developed in the 1960s by Russian scientist Vladimir Nazarov for cosmonauts; whole vibration training was used to prevent muscles and bones wasting while in space.

Here’s how it works: the device has a large plate that vibrates in a specific motion 30 to 50 times per second. This vibration forces muscle contractions like dynamic tension exercise but requires no concentration on your part. Your body feels the instability and strives to stabilize by tensing the muscles.

Power Plate® machines provide a simple solution to preventing age-related muscle loss, bone density loss and skin wrinkles. Firstly, Acceleration Training™ exercise using Power Plate® machines contributes to a more youthful feeling due to a reduction in stress hormones and an increase in the secretion of serotonin, the “feel good” hormone. Secondly, not only can Power Plate® machines improve muscle strength, but they also help increase flexibility and range of motion while stimulating the production of collagen, creating tighter, more beautiful skin. And finally, Power Plate® machines help fight the effects of osteoporosis through aiding the body in increasing bone mineral density and help reduce Cellulite.

The biomechanical applications of Acceleration Training™ exercise using Power Plate® machines are becoming accepted in the medical field for the prevention and treatment of different types of illnesses and injuries. Power Plate® machines allow people with osteoporosis, arthritis, multiple sclerosis, and Parkinson’s Disease to exercise while working within their personal physical limitations, while also aiding in the treatment of the symptoms from these debilitating conditions

Technology: How Does It Work?

Acceleration Training™ with Power Plate® machines creates instability in the human body, as with each vibration the body is forced to perform reflexive muscle actions, 25 to 50 times per second. Furthermore, these contractions must work in multiple dimensions as the Power Plate® machines actually oscillate in all three planes, exactly as the human body is designed to do. The net result is an incredible improvement in force production, or strength and power.

The principle by which Power Plate® machines work lies in the law of motion, stated by Sir Isaac Newton: that the force of an object is equal to its mass multiplied by acceleration, or f = m x a. What this means is that one can improve functional force (stability, strength or power) by either applying more mass or more acceleration to the body. Many forms of training and conditioning use mass – as seen in methods with weight machines, free weights, etc. Power Plate® machines, instead, use the second half of this equation, by applying acceleration to the body, while keeping mass, i.e. your body weight, the same.

This is a real breakthrough in training and conditioning as we can now optimally “load” the human frame while minimizing high impact, high load, and high stress factors. Gravity is the force that adds load to the human body every second of every day for every movement we perform. Through Acceleration Training™ exercise, Power Plate® machines make the body feel as though it “weighs” more every time acceleration forces increase.

The result is that you work against a far greater influence or “load” of gravity in every movement you perform. This is the essence of all strength and conditioning programs and Power Plate® machines simply use a different part of the same equation to achieve this! In fact, the amazing outcomes seen with Acceleration Training™ exercise respect the same biological and physiological laws of the body as witnessed in other forms of training. The difference is merely the nature of the stimulus applied (i.e. acceleration), and not the human response.

Be Sure The Power Plate Method Is For You

Please remember as we are primarily concerned for your safety, we advise you to review the following list of contraindications and contact your physician or specialist should you have any questions before training with Power Plate® machines.

Contraindications for training with Power Plate® machines:

  • Pregnancy
  • DVT / Thrombosis
  • Cardiovascular diseases
  • Recent wounds from an operation or surgical intervention
  • Synthetic/artificial joints
  • Acute hernia / discopathy / spondylolysis
  • Severe diabetes
  • Epilepsy
  • Acute diseases / inflammation processes
  • Severe migraines
  • Pacemakers
  • Carrying recently fitted IUDs, coils, metal pins, bolts or plates
  • Tumors
  • Retinal problems/dysfunctionNote: Should one of the contraindications listed above apply to you, you are not necessarily excluded from using Power Plate® machines. Extensive research is being performed on the effects of Acceleration Training™ exercise on specific medical conditions and, as a result, this list may soon be revised. However, to be safe, we would advise against usage until you have consulted your physician to determine whether this is a relative, or absolute, contraindication.

    Fitness: Sports Performance

    Top athletes and everyday sports enthusiasts are always looking for better ways to train their body and gain a competitive edge. For serious athletes, workouts on the Power Plate® machines enhance the results of conventional training and explosive strength training, as well as serve athletes and trainers alike to speed recovery and regeneration times. Because of the extensive academic and independent scientific research, professional sports teams throughout the world use Power Plate® machines as part of their strength, conditioning and rehabilitation programs.

    Acceleration Training™ exercise is designed to dramatically enhance sports training as both a supplement to and an alternative form of training. In just minutes, range of motion and stability can increase, providing a perfect warm-up before training or competing. In addition to being an ideal pre-event tool, Power Plate® machines are an excellent means of continuously maximizing performance. As the vibrations stimulate fast-twitch muscle fibers, athletes who use Power Plate® machines over time experience a dramatic increase in explosive strength, motor learning, muscular endurance and overall agility.

    “We have been successfully using Power Plate as part of our strength and conditioning training program for some time. We have been so pleased with the results that we now use it pitch-side at home matches and have incorporated it into our pre-match warm-ups and post-match warm-downs, relaxation and massage to aid in the recovery process.”

    — Mark Taylor, Head of Sports Medicine & Science at Bolton Wanderers FC

    Wellness : Anti / Active Aging

    Power Plate® machines provide a simple solution to preventing age-related muscle loss, bone density loss and skin wrinkles. Firstly, Acceleration Training™ exercise using Power Plate® machines contributes to a more youthful feeling due to an increase in the secretion of serotonin, the “feel good” neurotransmitter. Secondly, not only can Power Plate® machines improve muscle strength, but they also help increase flexibility and range of motion while stimulating the production of collagen, creating tighter, more beautiful skin. And finally, Power Plate® machines help fight the effects of osteoporosis through aiding the body in increasing bone mineral density. Power Plate® machines help play a vital role in enhancing wellness and overall quality of life.

    “I’m 60 years old and my hips hurt. I used the machine for four months 15 to 30 minutes twice or three times a week. My hips quit hurting almost instantly. I’m in much better shape and I don’t hurt anywhere. At my yearly physical the bone density test showed more bone growth than the physician could account for with the medications I was taking. The only new event in my life was the Power Plate. She is researching the machine for herself and I bought one.”

    — Harl A., 60 yr. old user

    Medical : Rehabilitation

    Not only can Acceleration Training™ exercise using Power Plate® machines prevent injuries; it can help rehabilitate them as well. Many professional sports teams have found Power Plate® machines to be indispensable for rehabilitation. The ability to strengthen muscles without strain on joints and ligaments can be extremely valuable for patients with rehabilitation needs. Increased blood circulation helps bring oxygen to inflamed areas to promote healing, while improved lymphatic flow helps drain fluid build-up from injured tissue. Physical therapists around the world have found the benefits of Power Plate® machines invaluable in their practices.

    “In our patient population, we are noticing an increase in strength, balance, endurance, ability to stand and walk better and quicker by using the Power Plate.”

    — Dr. Terrence Braden, specialist in medicine and rehabilitation, HealthSouth, Jonesboro AR

    Courses

    Power Plate for Golf

    The Golf program was specifically designed by the PGA and sponsored by Titleist, this Golf package has proven benefits for Golfers. It Improves strength, range of motion, mobility, balance and flexibility which is a direct result of the powerful core stimulating properties of the power plate. This balance of strength and flexibility is the perfect combination for a relaxed powerful golf swing.

    The Program focuses on 6 key elements

    • Movement Preparation
    • Co-ordination
    • Core & Pillar
    • Hypertrophy & Strength
    • Power
    • Recover & RegenerationWhat the Professionals say!!Nick Dougherty : ” Introducing the power plate into my training schedule has had a significant and hugely positive impact, I love the versatility it offers: from stretching, strength and flexibility to massage and relaxation.”
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