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Training with a power plate, i.e. vibration training, is one of the most interesting trends in fitness. Thanks to the use of a special machine generating vibrations, the effectiveness of the exercises is increased. What exactly is vibration training? Who is it intended for and what is the secret of its high effectiveness?
The vibration traininguses a special device, a platform that looks like an extensive fitness scale, which generates vibrations of varying frequency and power. We perform the exercises standing on the device or leaning against it with selected parts of the body, e.g. when doing push-ups, place your hands on the platform. Training with a power plate seems simple, but its course and effectiveness are mainly determined by the selection of exercises that we perform on the platform.
What is vibration training?
Three types of exercises can be performed on the power plate: strength, stretching and relaxation. A person exercising during training on a vibrating platform can do, for example, crunches, squats, bends, push-ups. The whole secret of vibration training lies in vibrations, which deepen the scope of the exercise and engage almost all muscles to work.
Vibrations cause the muscles to contract strongly, which will increase the effect of the activities performed. In addition, vibrations also affect parts of the body that are not involved in the exercise, including bones and joints. The result is an improvement in muscle tone and strength, including deep muscles, which are often inactive during normal aerobic exercise, and a strengthening of bone tissue.
You cannot forget about the advantages of exercises with the power plate, which are offered by any physical activity, so:
- vasodilation and better blood supply to the body;
- increasing metabolism and accelerating fat burning;
- improvement of endurance;
- improvement of muscle strength and tone;
- increase the range of motion.
When you decide to train with a power plate, you can adjust the exercise program to your individual preferences: for example, stretching your muscles or burning fat. The first classes on the vibrating machine are always held under the supervision of a trainer who shows how to do it properlyoperate the device. If we decide on any of the programs, the instructor will additionally select individual exercises.
A cycle of 30-minute trainings twice a week should bring the first results after a month.
ImportantVibration training is recommended for people starting their adventure with sport who still have problems, for example, with keeping up with the group during fitness classes. If, when going to aerobics, you are ashamed of the fact that you are not able to perform as many repetitions of a given exercise as the rest of the exercisers, use the power plate. A few individual workouts on the machine will ensure more effective stretching and strengthening of the muscles, thanks to which you will "lift" the condition faster to the level of the group.
Power plate - for whom?
Exercises on the power plate are recommended for people who count on quick results and those who prefer to exercise alone. Although the manufacturers of the machine recommend training on it also to overweight people, it is worth noting that people struggling with excess kilograms on the vibrating platform may feel a bit embarrassed.
Importantly, the vibrations transmitted to the body by the machine may seem unpleasant to some. Most of the participants feel a slight discomfort during the first minutes of training, but it passes with time.
It is precisely due to vibrations that vibration training is not recommended for people suffering from epilepsy, thrombosis, diabetes, heart disease, cancer, people struggling with migraine, people with metal elements in the body or a pacemaker, and women in the first trimester of pregnancy .
Vibration training - where to train?
Although vibration training has many advantages, it has one big disadvantage. A special platform is required to perform it. What's more, vibrating platforms are not very popular in Poland yet and they are mainly owned by reputable fitness "chains" and clubs focusing almost exclusively on vibration training. The price of the course (8 times a month) is about PLN 200-300.