The Power Plate works by giving you a high-speed workout using multi-directional vibrations to contract and relax your muscles. The vibrations cause your body to work harder to maintain stability, thereby making even standing still on the machine a workout.
The technology was originally designed to help Russian cosmonauts prepare their bodies for the adverse effects of weightlessness in space, so it’s no wonder the results are out of this world!
Of course, there’s much more you can do on the Power Plate than simply stand still. You can squat, stretch, lunge, plank and even perform yoga poses as you vibrate your way to fitness.
Perfect for cool down stretches
According to our research on popular gym equipment, we found that the piece of equipment that is used the least in gyms is the Powerplate. As such it’s the piece of equipment you’re mostly likely to find available for a workout in a gym. When it’s busy in the gym, rather than just waiting for the next machine to be free, it’s a much more effective use of time to use the Powerplate for a stretching and body conditioning cooldown.
This workout is best completed after a treadmill, or other leg focused workout. Hold each stretch for between 20 and 30 seconds, and make sure to repeat the exercises on both legs:
- Standing hamstring stretch
- Standing glute and hip stretch
- Standing calf stretch
- Calf massage (lying down on the floor with calves rested on the machine)
Increased muscle strength
The norm is for your muscles to contract one or two times a second but the vibrations on a Power Plate result in a massive 30 to 50 contractions a second. Some people claim that 10 minutes on this machine can bring the same results as a 60-minute conventional workout because it works out many muscle groups at the same time.
Enhanced muscle building
Using the Power Plate to perform exercises such as press ups or a plank will mean your arms, chest and core will have to work harder to stay in position. Over time, this can help to improve core strength and stability.
Increased bone mass and mineral density
Studies have shown that the Power Plate machine can improve bone density without adding load to the body, which can help the body defend against osteoporosis. And because the machine is kind on your joints it’s suitable for all ages and abilities.
Increased flexibility and mobility
Using the Power Plate to perform your stretches has been shown to be more effective than stretching alone before or after your workout, according to a study published in the International Journal of Sports Physiology and Performance.
Improved balance
The vibrations force your body to work harder to maintain balance and stability, therefore over time the muscles in your back, abdomen and pelvis will get stronger, giving you a more stable core.
Immediate improvement in blood and circulation
Did you know that you can also use the Power Plate to get a massage? Research has shown that these relaxing massages can significantly increase the circulation in your arms and legs, which helps you recover quicker and remove waste products, such as lactic acid, from your muscles.
Cellulite buster
According to a study by the SANADERM Professional Clinic for Skin Disease and Allergology in Germany, six months of Power Plate training reduced cellulite on buttocks and thighs by a massive 32.3%.
We know, we know, you can’t wait to give it a go! So here’s a quick Power Plate workout you can try when you’re next in the gym. If it’s your first time stepping up to the Plate, try each exercise for no more than 30 seconds.
- Stand upright with knees slightly bent and engage your stomach muscles
- Squat: stand with feet shoulder width apart, drop into a squat position and hold
- Plank: place feet shoulder width apart and rest both elbows on the plate
- Lunge: step one foot forward onto the plate then repeat with other leg
- Push-up: assume a press-up position with both hands on the plate
- Massage calves: lie on your back and rest your lower legs on the machine
- Massage arms: kneel alongside the machine and, one at a time, rest an arm on the machine.
If you want further advice or a demo before trying out the Power Plate, simply ask a member of the team who will be more than happy to help you.
Full Bodyweight Workout
Completing all five exercises = 1 round. Perform each exercise for the amount of time that suits your ability.
- Squat
- Push-up
- Step up
- Front plank
- Side plank
Beginners: 30 seconds on 30 seconds rest. Complete 5 rounds.
Intermediate: 20 seconds on 10 seconds rest. Complete 5 rounds.
Advanced: 30 seconds each, back to back. Complete 7 rounds.