Power-Plate Vibration Training

Power PlatePower-Plate Vibration Training

We are pleased to announce the arrival of the Power Plate (accelerated conditioning machine). The Power-Plate is used for vibration training and because the machine oscillates as well as vibrates, it targets almost all skeletal muscle fibres in the body, no matter their orientation. This is good news for postural muscles as it stimulates those muscle fibres involved in movement anticipation, preparation and stabilisation as well as conditioning all the power muscles.

Vibration training was developed in the Soviet Union in the 70s. It has been used for maintaining bone density in astronauts as well as training Olympic athletes. It is useful for developing pelvic floor control, balance and overall body condition. It is especially useful for those who lack mobility, find normal exercise regimes difficult or want to fine-tune their current exercise program.

Power Plate sessions are short in comparison to most exercise programs because one minute on the Power Plate at 30 hertz will cause 1,800 muscle contractions throughout the body. However, it is not a substitute for aerobic exercise or structured exercise programs involving multiple coordinated movements. Power Plate training should be viewed in the context of an addition to an existing program, as rehabilitation and/or as a preparation for the commencement of a structured exercise program. Power-Plate training increases flexibility and strength and engages muscle fibres that may not be working as effectively as they could. Also, there is some evidence to show that when the Power-Plate is used 3 times per week for 6 months there may be an increase in bone density, but only in the hip. There have been many claims made for the efficacy of vibration training, but at this stage there is a lack of evidence to support most of those claims.

 

Contraindications

Only those people whose medical practitioners have cleared them for normal resistance training are suitable for vibration training and because of the gravity forces involved, as well as the substantial increase in blood flow, vibration training is not suitable for a number of people.

  • These include the following:
  • Women who are pregnant or trying to become pregnant
  • Those who have an artificial joint, eg. hip, knee
  • Those who have a pacemaker or other electronic device
  • Those who have had surgery within the last three months
  • Those who have had IUDs, coils, screws, bolts, plates etc. inserted in the last 6 months
  • Those who have had back surgery within the last 2 years
    and people suffering from the following conditions:
    • Thrombosis, DVT
    • Epilepsy
    • Insulin dependent diabetes
    • Hernia
    • Tumour

 

The Principle of Vibration Training

In the equation Force = Mass x Acceleration, vibration training manipulates the acceleration, whereas in weight training, mass is manipulated by the addition of weight or resistance. The higher the hertz, the higher the number of muscle contractions per second and the greater the force. Because gravity forces can be quite considerable, at 50Hz on high amplitude they reach 4 Gs or effectively increase body weight by 400%, movements involving spinal flexion are contraindicated and unsupervised sessions must only be at low amplitude and stay in the 30Hz to 40Hz range. Even 30 Hz on low amplitude is effectively a body weight increase of 70%.

 

Protocols for Power-Plate Use

  • If you have influenza, a cold or other illness you should not use the Power-Plate till you have recovered
  • Drink at least 300ml of water 30 minutes before commencing your session
  • Do not straighten your knees or ‘lock’ your joints
  • If you feel the vibration in your face or head, bend your knees more
  • If the vibration feels uncomfortable under your heels, place more weight on the front half of your feet
  • Never let the spine, abdomen, throat or head touch the vibrating platform
  • Lightly hold the handle bars for at least the first 30 seconds and when standing on 1 leg
  • Stand on the foam mat unless you are wearing trainers/jogging shoes
  • Do not perform any movements that involve spinal flexion
  • The Power-Plate must only be used in the range of 30Hz to 40Hz and only at low amplitude
  • Try to leave 24 hours between sessions and have at least 3 rest days per week
  • Learn the following program from Dorothy or Jenny before using the Power-Plate

 

Fees

Those who are not attending Pilates sessions at Nowra Pilates Centre currently and would like to do vibration training will need to complete the standard initial assessment – Fee $88.00, and then move to a 15 minute supervised session – Fee $22.00 per session.