Power Plate is a device for vibration training, which by increasing the intensity of exercise, the training may be shorter. Thanks to this, the effect of an hour-long training in the gym can be achieved in just 20 minutes, but this only applies to the efficiency of muscle work, not the amount of calories burned. That is why training on a power plate strengthens muscles and strength, but is not aimed at burning fat.

Power plate (vibration platform)is the equipment necessary to perform vibration training. During a 20-minute effort, a series of exercises (e.g. squats, push-ups, lunges, sit-ups) is performed by leaning selected parts of the body on a special machine. Its task is to strengthen the effect of training thanks to vibrations, increasing the work performed by the muscles by about 50%.

The vibrating platform is equipped with a platform (it can be used as a step), tensile straps and handles for support. The device looks like a treadmill.

How to exercise on a power plate?

When exercising on a power plate, the machine performs a part of the effort for us - it causes contractions and relaxation of a given muscle group. Thanks to this, people whose muscle strength and endurance are not yet too high, can hold a given position longer. More advanced people can increase the efficiency of exercises by adding the so-called pulse, i.e. a rhythmic, gentle lowering and returning to the starting position.

The effects of training on the power plate can be seen after a month of exercise 3 times a week.

During the first training on the power plate, the help of a trainer is necessary to set the appropriate frequency of vibrations and help you choose the set of exercises. The first exercises on the vibrating platform can feel a bit strange as the vibrations travel in three directions: up and down, right and left, and forward and backward, but after just a few minutes of activity on the power plate, the body gets used to the vibration. Over time, the range, and thus the effectiveness of the vibrations, can be increased.

Exercises on the machine do not require the use of additional equipment - only after a few weeks of training, in order to increase the load, you can add work with e.g. dumbbells or a barbell to some exercises.

Important

The cost of one training on a power plate is about PLN 50, but the first classesdemo games are usually free.

How many calories will you burn on the power plate?

Vibration training is aimed at people who want to quickly strengthen their muscles and stretch them. Depending on the development of which part of the body we are focused on (abdominal muscles, thighs, arms), we select such a set of exercises that works most intensively in the selected area.

The vibrations generated by the machine make the muscles work harder, but by themselves they do not accelerate the burning of body fat. How many calories you burn with vibration training depends on the exercise you are doing, but you will usually lose no more than 100 kcal in a 20-minute effort. Training on the power plate is not a cardio effort, so the amount of calories burned depends on the increase in muscle mass, which speeds up the metabolism (the greater the increase, the better the metabolism).

During vibration training, which is not very demanding, the body works mainly on the basis of energy provided in the form of a meal, practically not using the "deposited" fat, hence a small amount of calories burned during exercise on the power plate. However, vibration training by accelerating the metabolism prevents the accumulation of further kilograms.

Power plate: sample set of exercises

  • Stand on the platform with the entire surface of your feet and do 20 half-squats;
  • Perform a lunge (only the foot in front is on the platform). Hold on for 20 seconds, change leg;
  • Stand on the platform, legs slightly bent at the knees, grasp the handles with your hands. Stand on your toes and gently lower your feet, but do not touch the ground with your heels - repeat 20 times;
  • Do 10 push-ups while resting your hands on the platform;
  • Sit on the floor with your back to the machine, legs bent at the knees. Rest your whole hands on the platform, rise on them and on your feet (buttocks in the air). Repeat 10 times;
  • Perform the plank position using the platform - hands resting on your forearms (floor), thighs and hips on the platform, knees bent, feet up - hold for 30 seconds;
  • Stand on the platform. Knees slightly bent - pull the risers out of the platform casing and hold them with the overhang while flexing the biceps (elbows bent at right angles);
  • Stand on the platform and bend forward. Hold the position for 20 seconds;
  • Make a Japanese bend in front of the platform so that only your hands rest on it;
  • Stand on the platform, put your hands up and pull yourself tight.
Worth knowing

The downside to using Power Plate is its limited availability in Poland, especially insmaller cities.

Category:

ABC of exercises