Power-Plate Vibration Training

Power PlatePower Plate

The Power Plate (accelerated conditioning machine) is a vibration machine used to increase strength, stability and flexibility. Vibration triggers an automatic suppression response in the brain that generates skeletal muscle contractions at the same frequency as the vibration. For example, one minute on the Power Plate at 30 hertz will generate 1,800 muscle contractions throughout the body.

Using 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 (vibrations per second), the higher the number of muscle contractions per second and the greater the force. Gravity forces can increase considerably; at 50Hz on high amplitude they reach 4 Gs or effectively increase the body weight by 400% and even at 30 Hz on low amplitude there is effectively a body weight increase of 70%.

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, are injured or want to fine-tune their current exercise program.

The Power Plate vibrates on three planes, which targets almost all skeletal muscle fibres in the body, no matter their orientation. This is particularly good for postural muscles as it stimulates those muscle fibres involved in movement anticipation, preparation and stabilisation as well as conditioning all the power muscles. Due to the high number of muscle contractions, Power Plate sessions are short in comparison to most exercise programs. However, vibration training 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.

 

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
    • Hernia
    • Tumour
    • Spondylolisthesis grade 2 and higher

 

Protocols for Power Plate Use

  • The Power plate should not be used if one is sick, for example, influenza, a cold or other illness
  • One should drink at least 300ml of water 30 minutes before commencing the session
  • One should not ‘lock’ the joints during use
  • One should avoid feeling the vibration in the face or head by flexing the joints
  • One should stand on the rubber mat unless trainers/jogging shoes are worn
  • The body must only contact the rubber mat and not the vibrating platform
  • The throat and head must not contact either the rubber mat or the vibrating platform

 

Fees

Power Plate training is done on a private lesson basis. All new clients must attend an initial assessment of 75 to 90 minutes, which will involve a postural and movement assessment and use of the Power Plate. The fee is $99.00. Please bring all relevant documents, for example, x-rays and reports to this session. Although Power Plate sessions are short in comparison to most exercise programs, the initial session may take up to 90 minutes, in order to structure an appropriate and effective session for the individual. Once this has been achieved the session length will reduce and charging will be done on a time basis depending upon the level of supervision required.