Power-plate my7 User Manual download pdf (Page 8)

have to ﬁnd what works best for you.

If you feel the schedules are too easy

or too intense once you have become

accustomed to this training method, you can

adjust them to your comfort level.

G-Factor

Exercise which is selected manually has its

own preset setting and G-factor range. For

each type of exercise, we recommend the

following g-factor settings:

Stretch settings should be performed on

g-factor level 1.

Balance settings should be performed

between g-factor level 1 and 2.

Core, Strength and Massage exercises

should be performed between g-factor

level 1 and 6.

When the G-factor level is increased, the

volume of exercises should be decreased

(duration, number of sets) and the rest

period should be increased proportionally.

Mat

The mat dampens the vibrations. Always

use the mat when you have a body part in

contact with the plate surface, or if you are

exercising in socks or bare feet.

Sessions per Week

In general, we recommend performing

two to three sessions per week.

Stretches, massages, relaxation and

preparation programs can be

performed more often.

Extra Load

We recommend only adding external

load, such as using weights, if you are an

experienced Power Plate user, or if your

professional coach or trainer is supervising

your training. All of the above parameters

can be varied with the extra load. When

external load is added to your exercises

on the Power Plate

machine, amplitude

and volume of the exercises should be

decreased and the rest period should be

increased proportionally as though starting

the entire exercise progression again.

Specialized programs and additional

progression steps for individual users

should be drawn up by educated and

certiﬁed Power Plate

trainers.

Power Plate offers a variety of educational

and training materials, including DVDs,

online learning and in some countries,

specialized academies. For more

information please visit our website,

www.powerplate.com.

Training on the Power Plate machine is

like any other type of training: start with

light and short training sessions, and once

accustomed to the vibrations, one can

begin to gradually intensify the program.

We strongly recommend that you always

listen to what your own body is telling you.

The step-by-step build up of intensity is

extremely important for your training so

that it is both efﬁciently and responsibly.

The exercise intensity can be varied simply

by using the following variables:

Length of time for each exercise

Rest time between exercises

Number of exercises

G-Factor

Sessions per week (between 2 and

3 is optimal)

Muscle tension (how tightly contracted

the muscle is) by changing the angle of

the joint or, for example, performing the

exercise on one leg only

Complexity of movement or additional

movement (i.e., active or dynamic

movement versus only holding an

exercise position)

Additional weight or extra load, i.e.,

using a weight vest or dumbbells

How these variables are applied depends

on the individual and training goals of

the person involved. Other factors that

should be taken into account are injuries,

limitations, speciﬁc demands and/or

any other circumstances inﬂuencing the

training regimen.

In general the following progression steps

can be taken:

Exercise Time, Number of Exercises and

Rest Time

These settings depend on your training

goals. If you are new to Acceleration

Training™ sessions, we recommend

performing only a few exercises and

resting for the same amount of time as

is spent actively using the Power Plate

machine. After a while, more exercises

can be added.

When trying to accomplish weight

loss, cardiovascular or endurance

improvements, rest time can be reduced,

exercise time can be extended and the

number of exercises can be increased to

add to the total volume of training.

For recovery, ﬂexibility and preparation, it

is better to perform speciﬁc exercises and

keep the total volume low, with enough

rest between exercises.

For strength, power and speed, the

intensity (i.e., Hertz settings) per exercise

can be increased, but the total volume

should be kept low.

Example: If you are training for endurance

or weight loss goals, you should

progressively extend the duration of

training to multiple sets of 60 seconds

each and cut the rest period to 30

seconds or less between subsequent

sets. If your goal is to achieve maximum

strength or power, you should do multiple

sets of short duration on high amplitude,

and take long rest periods, from 1 to 4

minutes.

Another important aspect is ensuring

that between training sessions, you rest

long enough to fully recover. We normally

recommend two days of rest after each

training session. It is our experience that

one day’s rest after training with

Power Plate equipment is often enough,

but every body is different and you will

Varying the Intensity

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Power-plate my7 User Manual Page 8

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