Varying The Intensity - Power Plate MOVE Instructions For Use Manual

The correct step-by-step build up of intensity
is extremely important for your training to be
carried out efficiently and responsibly.
For the MOVE Power Plate model, there are several
variables that can be used to vary the intensity:
•
Length of time for each exercise
•
Rest time between exercises
•
Number of exercises
•
Amplitude (distance the plate moves vertically per
vibration)
•
Sessions per week (between 2 and 3
is a suggested minimum)
•
Muscle tension (how tightly the muscle is
contracted) 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 holding a
static exercise position).
•
Additional weight or load, (i.e., using a weight vest
or dumbbells).
The use of these variables can be complex and
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 body (and mind).
In general the following progression steps can be
taken:
Exercise time, number of exercises and rest time.
These settings depend completely on your training
goals. If you are new to whole body vibration
training, we recommend performing only a few
exercises and resting an equal amount of time as is
spent actively using Power Plate. 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.
It is recommended that you perform specific
exercises and keep the total volume low, with
sufficient enough rest between exercises.
Example: If you are training for endurance or weight
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Varying the Intensity

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.
Amplitude
For each type of exercise, we recommend the
following amplitude settings:
• Stretch setting should be LOW
• Strength setting should be LOW, progressing to
• HIGH
• Massage setting can be HIGH
Relaxation setting should be LOW
When amplitude is increased from Low to High,
frequency and volume of exercise should be
(temporarily) decreased and the rest period
increased proportionally.
Mat
The mat dampens the vibrations. Always use the
mat when you have a body part in direct contact
with the plate surface, or if you are exercising in
socks or bare feet.
Sessions per week
In general, we recommend performing a number
of sessions per week that feels comfortable, while
maintaining proper hydration. Never over-exert
with any exercise. Stretches, massages, relaxation
and preparation programs can be performed more
often.
Extra load
Extra load, i.e., adding weights, should only be
used to increase intensity by well-trained people or
users who are being coached by a professional.
Specialized programs and additional progression
steps for individual users should be developed by
educated and certified Power Plate
A variety of educational and training materials,
including a mobile app, online learning and
in-person instruction are offered. For more
information please visit powerplate.com.
trainers.
®