power plate source

7/28/2019 Power Plate Source

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An Introduction to the

Benets of Power-Plate

for a Healthier Population


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Contents01 Introduction

02 ThePower-Plate

03 TheHistoryOfWholeBodyVibration

04 CaseStudies

05 TheBenets

06 Research


3/16

Ithasrecentlybeenestimatedthatalmosttwo-thirdsof

newmembersjoininghealthandtnessfacilitieswere

previouslymembersofanotherclub.Thisguresuggests

thatifthetrendcontinues,thehealthandtnessindustry

willsoonrunoutofgenuinenewmembers.

Ifyouaddtothisthefactthat16%oftheUKpopulation

isoversixty-veyearsofageandthatthispercentage

isincreasing,youmaywonderwhatcanbedonetoslow

downthedeclineinmembershiplevels.

Whenquestioned,peoplestatedthefollowingasreasons

foreithernotjoiningaclubornottakingpartinregular,

structuredphysicalactivity:

Toophysicallydemanding

Toocomplicated

Notenoughtime

Feelinguncomfortableinasocialsetting

Badpreviousexperiences

Notachievinggoalsorexpectationsnotbeingreached

Feelingsoflackofsupport.

Fromapsychologicalpointofview,thesebeliefscan

becomplicatedanddeep-rootedandshouldbesimply

acceptedratherthanquestioned.Thechallengeisthen

tondawaytohelpthemtochangetheirbeliefsabout

physicalactivity.

Forthersttime,thePower-Plateoffersaformofexercise

thatcanhelptoachievethisgoal.Indoingso,itcan

alsohelpthisgroupofpeopletoachievetheeffectsand

changesthattheyactuallydesiredeepdown.

Thispresentationisdesignedtoprovideanoverviewofthe

Power-Plateandhowitworks.Italsoprovidescasestudy

materialandresearchinformationintotheeffectsofWhole

BodyVibrationtrainingonvarioushealthconditions.

Introduction


4/16

ThePower-Plateisoneofthemostexcitingtechnological

advancesintheeldsofsportsmedicine,athletics,health

andtness.

UsingtheprinciplesofWholeBodyVibration(WBV)

training,thePower-Platecanhelppeopletoimprove

sportsperformance,enhancetnessandwellnessand

evenacceleraterecoveryfrominjury.

TheHealthandFitnessandSportsPerformance

industriesarerifewithfadsandtrends.Often,these

productsoractivitiesrelyonunfoundedclaimswithlittle

researchorevidencetosupportthemandresultsdonot

justifythehype.

ThisisnotthecasewithWBVtraining,whichhasmorethan

30yearsofpracticalandscienticresearchtosupportits

efcacy.Ithasbecomeincreasinglyclearthatthistraining

techniqueisvalid,effectiveandwillcontinuetogrow.

WholeBodyVibrationtrainingprovidesthefollowing

advantages:

Shortertrainingtimeforsimilarresults

Increasedmusclestrength

Improvedexibility

Intensestimulationandincreaseof

neurologicalsystem

Increasedbloodcirculation

Aidsinthereductionofpain

Increasedbonemineraldensity

Increasedlevelsofkeyhormones-Testosterone,

HumanGrowthHormone,IGF-IandSerotonin

Massageapplications

DecreaseinCortisollevels(stresshormones)

Increaseinbalanceandcoordination.

Asresearchcontinues,wearelearningevenmoreabout

thebenetsofWBVtraining.

Althoughstudiesusedifferentvariablesinvibrationand

methodology,theyallpointtothebenetsofusingWBV.

Asourunderstandingofthistypeoftrainingincreases,

theimplicationsintermsofwhocouldderivebenetfrom

italsobecomeclearer.Asaresultofthis,newresearch

isbeingconductedintotheuseofthePower-Plateina

healthandtnessenvironment.

So What isthe Power-Plate?


5/16

WhilstWholeBodyVibration(WBV)mayseemlikeabrand

newtechnologicalinnovation,theuseofvibrationfor

therapeuticpurposesactuallydatesbacktotheancient

Greekswhoutilisedittohelphealinjuries.Thedevice

theyusedconsistedofasheetoffabricwithoneend

wrappedaroundtheinjuredbodypartandtheotherend

tiedtoaexiblesawthatprovidedthevibrations.Latein

the19thCentury,famedphysicianJohnHarveyKellogg

usedmechanicalvibrationstotreatpatientsatBattle

CreekSanatorium.

WBVisbasedonRhythmicNeuromuscularStimulation

(RNS)whichdatesbackto1960whenProfessorW.

Biermann,fromtheformerEastGermanRepublic,

describedcyclicalvibrationscapableofimprovingthe

conditionofthejointsrelativelyquickly.

Russianscientist,VladimirNazarov,becametherst

persontoutilisevibrationtraininginitsmostmodern

application-BiomechanicalStimulation(BMS).Withthis

technologyhewasabletoinvestigateinvoluntarymuscle

contractionsandinvoluntarymovement.Thisinformation,

coupledwiththemountingknowledgeofvoluntary

movement,allowedthemtoanswermanyquestions

regardingneuromuscularcontrol.

TheRussianSpaceProgramutilizedWBVtoallowits

cosmonautstostayinspacelongerwithoutexperiencing

adversereactions.Later,balletdancerswithminor

muscleinjuriessuchasAchillesTendonitisdiscovered

thatvibrationaidedthehealingprocess.Theyalsofound

thattheirmuscularstrengthandjumpheightincreased

withonlyaquarteroftheeffortortimerequiredby

traditionaltrainingmethods.ThisledmanyofRussias

topOlympicathletestoincorporateWBVintotheir

trainingprogrammes.Sincethen,manyotherathletes

havediscoveredthebenetsofvibrationtraining.

In1999,GuusvanderMeer,aDutchOlympicteam

trainer,begantotestthereactionofhealthy,untrained

volunteerstoWBVtraining.Basedonpositiveresults,

hedevelopedthePower-Plateandsetupspecialtraining

programstomeetthedemandsofthehealthandtness

sector.

ThePower-Plateisnowusedbyawiderangeofpeople

fromathleteslookingtoimprovetheirperformance,

toindividualsattemptingtoimprovetheirtnessand

wellbeingandthosewhohaveadisabilityorillnessthat

canberelievedoralleviatedbyWBVtraining.

Aselectionofresearchstudiesprovidinganinsightinto

thesuccessfuluseofthePower-Plateisincludedinthe

Appendix.Belowaresomeexamplesofhowindividuals

havebenetedthroughtheiruseofthePower-Plate.

The History of WholeBody Vibration


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DorothyMcCullerSciatica

DorothyMcCullerdevelopedsevereSciaticain2001from

liftingpilesofleaetsatwork.Shewasbarelyableto

walkandwasinconstantpain.

ShewastreatedbyaChiropractor,triedBowenTherapy

andafteryearsofunsuccessfulalternativetreatment,she

underwenthospitalphysiotherapy,whichrelievedthepain

temporarily.However,herlackofexercisecontributed

tohergainingasubstantialamountofweightandthis

furtherimpededherprogress.

InFebruary2005,shesawanadvertforthePower-Platein

theEveningStandardandattendedaPower-Platesession

attheStudiosinCrawfordStreetW1.

Tobeginwithshewassostiffshecouldhardlymoveand

trainingwaspainful.Afterjustvemonths,shewasable

todoalltheexercises-albeitatadvancedbeginnerlevel

-andshecouldevenrunabit.

DorothycannotpraisethePower-Plateenough.Shehas

seenavastimprovementinherconditionandtness

levelsandhaslostmorethanastoneinweight.Shenow

trainstwiceaweekfor30minutes.

Thebenetshavekeptaconstantsmileonmyfaceand

havegivenmehopeforaslimmerandstrongerbody,

whichIhavenothadsince2002.

KaySmithOsteoporosis

KaySmithdiscoveredthebenetsofthePower-Plateafter

abonedensitytestattheageof50whichshowedthatshe

hadlost20%ofherbonedensityinjusttwoyears.

ShewasprescribedthehighestdoseofFosamaxbut

wasnthappyabouthavingtotakedrugstocombatthe

diseaseandresearchedanaturalmeansofbuildingbone.

ShebeganusingthePower-Platethreetimesaweekin

Decemberof2004.Eightmonthslaterherbonedensity

hadincreasedinthespineby3.5%,intheneckofthe

righthipby2.5%andintheneckofthelefthipby0.4%

(thesmallerincreasewasattributedtoScoliosisandthe

factthatsheputsmoreweightonherrightside).

Iwashopingtostopanymoreboneloss;butIactually

builtbonewhilstgoingthroughtheMenopause,atime

whenbonelossisparticularlyrapidforwomen.Ialso

completelyavoidedtheuseofdrugsandhormones.

IamsogratefultoPower-Plateforsuchawonderful

machine.Itreallyhaschangedmylife!

MarianHarrisBrokenBack

Marianis55yearsoldandalmostlostherlifeinahorric

coachcrashinMenorcaveyearsagowhenshesuffered

fromabrokenbackandfracturedskullandribs.She

spentthreeweeksinintensivecareonalifesupport

machineafterabackoperationbeforebeingair-lifted

backtoEngland.

Shespentsixmonthsinbedandthenanothermonthina

wheelchairandexperiencedalmostcontinualpain.Her

jointsandmusclesweresostiffandherbacksopainfulthatitwouldtakehertwohourstogetdressed.

HerrstexperienceofthePower-Plate18monthsago

changedherlife.Shesatonitforoneminutewithit

inbackrelaxermodeandwhenshestoodup,shewas

pain-freeforthersttimesincetheaccident.Shebought

herownPower-PlateinMay2004andsetupastudio

targetingthosewithOsteoporosisandArthritis.Shecan

nowdanceagainandalthoughshestillhastowalkwitha

stick,sherarelyhastouseawheelchair.

Ilostallmuscledensityandbecameverystiffafter

theaccident.ThePower-Plateishelpingmetobuildmy

strengthupandwithitIgetimmediatepainrelief.The

rsttimeIexperiencedit,IknewIhadtohaveone.

Case Histories


7/16

Case Histories

MikeSkeletalProblems,Legs

MarianHarrissbrotherMikehasexperiencedanumberof

physicalproblemsduetohavinghisleglengthenedwhen

hewas11yearsold.

Hesuffersfromcontinualpain,butisabletoalleviatethe

discomfortwhenheusesMariansPower-Plate.Usingthe

machinenotonlyrelievesthepain,italsogiveshimbetter

mobilityinhisankle.

MikedoesntusethePower-Plateasregularlyashe

shouldbecauseheisverybusy.Healwaysturnsuponmy

doorstepwhenitisgivinghimproblemsorwhenheknows

hewillneedtodoalotofwalkingduringthedayve

minutesjustforhislegs,makeshimpain-free.

Russ-Spondilitis

Russ,aSpondilitissuffererfor12years(stiffeningofthe

spine),waspreviouslyanon-exerciser.

InSeptember2005,hejoinedFitnessFirstandwas

advisedbythepersonaltrainertousethePower-Plate.

Withherhelponthemachine,hehassucceededin

relaxinghisbodyproperlyforthersttimein12years.

ThePower-Platehasbecomemynewbestfriend.Its

vibrationsrelaxallthosetensemusclesgivingmesuch

afeelingofwellbeing.Itmakesmesmileandmakes

mymusclesdowhattheyaresupposedtodo.Whata

wonderfulpieceoftechnology,ithascompletelychanged

mylife!


8/16

The Power-Platein Practice

ThePower-PlateinPractice

ThewaythebodyreactstoWholeBodyVibrationtraining

hasasignicanteffectontheresultsitproduces.Themost

importantandprobableexplanationsarediscussedbelow.

IncreasedStrength

Ineverydaylife,gravityhasthegreatesteffectonmuscular

development.Specictrainingprogrammesthatare

designedtoimprovemusclestrengthutilisefastandabrupt

changesingravity,whichincreaseitsinuenceonmuscle

structure.Weightsandotherformsofresistanceareused

toachievethis.

Musclestrengthincreasesthroughresistancetrainingwhen

properprogressionandprotocolareemployed.Thisis

calledsupercompensation

Applicationofvibrationtrainingfollowsthesameprinciples

asconventionalpowertraining-theincreasedinuenceof

gravityiscausedbyincreasedgravityacceleration.Inother

words,WBVcreatesachangeingravitywithoutexcessive

loadsbeingplacedonthemusculo-skeletalstructure.

ThephysiologicalevidenceofthisimprovedmusclestrengthcanbeseenthroughNeurologicalandMyogenicAdaptation.

NeurologicalAdaptation

NeurologicalAdaptationoccursasaresultofexerciseand

isthereforeoftenreferredtoasthefastadaptation.The

processcanbesummarisedasafasteraccessibilityofthe

motorunitsandmoreeffectiveexecutionofthemuscle

contraction.Thisisachievedthrough:

1. Improvedsynchronizationoftheimpulses

2.Improvedco-contractionofthesynergists

3. Inhibitionoftheantagonists

4.Recruitingnumberofmotorunits

5.Recruitingtypesofmotorunits.

Thebodylearnstousetheneurologicalpossibilities

availableinanoptimalway.ThisiscalledMotorLearning.

MyogenicAdaptation

MyogenicAdaptationisthebodysabilitytoadapttoa

stimulusoveranextendedperiodoftime.Therearefour

mainfactorsthatareinvolvedinthisspecialisedtypeof

adaptation:

1. Hypertrophy-anincreaseinsizebroughtaboutbythe

bodysabilitytocreatemoreproteins,thusmakingthe musclesbiggerandstronger.

2. Intra-muscularcoordination-thisiswhenthemuscle

breswithinthesamemusclestartworkingtogether

inasmootherandfasterway,resultinginastronger,

moretonedmuscle.

3. Hyperplasiaanincreaseinmusclecellnumbers,

resultinginanincreaseinmusclesizeandstrength.

4. Inuencesonbretypication-Thisallowsthebody

tomaintainitsfasttwitchmusclebresforlonger,thus

improvinganddevelopingitscapacitytodeveloppower

andagility.


9/16

Atrst,increasesinstrengthstemfromaNeurological

Adaptationandarecharacterisedbyanimproved

neurologicalsystem.Theseneurologicaladjustmentscan

setinafteronlyafewdayswhenusingWBV,ratherthan

upto10weeks,asisthecasewithconventionalexercise.

MyogenicAdaptation,whichusuallytakesafewmonths,

cantakejustafewweeks.ThewayinwhichWholeBody

Vibrationtrainingstimulatestheneurologicalsystemis

responsibleforthisacceleratedreaction.

Itisoftenassumedthatonlyathletesoradvancedtrainers

requiretheeffectsofMyogenicAdaptation.However,

everyoneespeciallytheelderly-requiresthesameability

fortheirbodiestodevelopinordertomaintainbalance,

strengthandtheabilitytoadapttoasurfacethatthey

wouldotherwisebeunstableupon.

BloodCirculation

WholeBodyVibrationtrainingalsoincreasesblood

circulationinthemuscles.Duringcontractionofamuscle

groupthecapillariesaresqueezedshut.Theyopentolet

bloodthroughwhenthemusclesrelax.Whenyoualternate

contractingandrelaxingamuscle,anaturalmuscle-

pumpmechanismiscreated,causinganincreaseinblood

circulation.

InWBVtraining,dependingontheselectedfrequency,

muscles(andthereforecapillaries)contractthirtytofty

timespersecond.Themuscle-pumpmechanismisthereby

utilisedatanoptimumlevelandbloodcirculationimproves.

Thisoptimisationofbloodcirculationcouldbeextremely

benecialtoanyonesufferingfromacirculatoryor

peripheralvascularcondition.

InuenceonBoneDensity

ThenegativeeffectsofspacetravelandZeroGravity

havebeenwelldocumentedanditisgenerallyknownthat

movementfavourablyinuencestheboneremodelling

process.Thelevelofresistance(load)inuencesthe

reconstructionandqualityofthebone.

Bonerespondsbettertodynamicratherthantostatic

exercises.Ifload-inducedlocalstrainsexceedthe

MinimalEffectiveStrain(MES)theminimalamountof

stimulusnecessarytoinitiatenewboneformationthen

remodellingwillbeinducedandbonemassisincreased.

However,ifcustomaryboneloadingisdecreased,or

boneissubjectedtodisuse,itspeakstrainsfallandthe

remodellingprocesswillcease.

Toavoidlowbonemineraldensityinoldage,itis

recommendedthatpeopletraintoelevatetheirPeakBone

Mass-themaximumbonemassachievedduringearly

adulthood-whilethemechanismsforoptimalbonegrowth

arefunctioningatpeaklevels.Thisisaccomplishedby

trainingvariationandmechanicalloading.

Mechanicalloadingisessentialtothestimulationofbone

mineralgrowthandconsistsof:

Loadmagnitude-intensity

Loadrate-speed

Loadforce-direction

Loadvolume-setandrepetitionnumber.

Asbonemineralcontentbeginstodiminish,theriskoffall-

inducedfracturesincreases.Osteopenia,theprecursorto

Osteoporosis,isdenedasabonemineraldensitybetween

1and2.5standarddeviations(SD);whereasOsteoporosis

isabonemineraldensitybelow2.5SD.

Severalkeyfactorshavebeenlinkedtothelossofbone

mineraldensity:

Lackofphysicalactivity

Hormonalchanges

Dietaryornutritionalintake

Geneticpredisposition

Inmostcases,itisverydifcult-orevendangerous

-totraintheelderlywiththerequiredmechanicalloads

necessaryforboneremodellingtooccur.However,as

researchhasshown(seeappendix),thePower-Platecan

safelyachievetheloadsnecessaryforboneremodelling.

Flexibility/Mobility

Nazarov,therstresearchertoexperimentextensivelywithWBVasatrainingmethod,wasprimarilyconcerned

withitseffectonexibility.Hefoundthatstretchexercises

withvibrationgaveagreaterincreaseinexibilitythan

stretchexercisesalone.

Theunderlyingmechanismaffectingexibilitywas

targetedthroughashiftofthepainthresholdandthe

stimulationofGolgiTendonOrgans(GTOs).Thiscauses

theinhibitionofthestretchreexthatweallfeelwhen

westretchamuscle,therebyenablingustoincreasethe

stretch.


10/16

JointMobility

Themobilityofajointisexpressedbythenumberof

degreesinitsrangeofmotion(ROM).

Theimportanceofexibilityandmobilityisoften

understated.However,itisestimatedthatasmuchas

99%oftheadultpopulationisalreadysufferingfroma

muscleimbalancesomewhereinthebody,thusleadingto

thepossibilityofpainortightnessifleftuntreated.

IncreasedHormoneProduction

InWBVtraining,thebodyisstimulatedtoproduce

increasedquantitiesofGrowthHormones(GH),Insulin-

likeGrowthFactor-I(IGF-I)andTestosteroneinavery

shortspaceoftime(eightto12minutes).Thereisalsoa

dramaticdecreaseinCortisol,thestresshormone,aswell

asanincreaseintheproductionofNeurotransmittersand

EndorphinssuchasSerotoninandNeurotrophin.These

changesaregreaterthanthoseachievedthrough

aconventional,intensepowertrainingsession.

DuetothedecreaseinCortisollevels,thishormonal

responsetoWBVtraininghasnotbeenfoundtocause

eitherageneralstressreaction,oraresponsethatis

commonforhigh-intensityexercise.

Massage

Theheartandskeletalmuscles,whichmakeup40%of

totalbodyweight,ensurearhythmiccirculationofthe

blood.Microcirculationthroughtheorgansisalsoachieved

throughthemusclesabilitytopumpbloodandthelatest

researchstudiesshowthathealthyskeletalmuscles

oscillateatspecicfrequenciesandamplitudes.

Thissynchronizationoftheskeletalmusclebres,which

arenotvisibletothenakedeye,causesapumpandsuctioneffect,supportingtheheartandplayingadeterminingrole

inthebloodsupplyoftheentireconnectivetissue.

Wherethebodyisnotfunctioningatanoptimum

level,WBVnormalizesprocessesthatarelinkedtothe

biochemicalandphysicalrhythms,therebyinitiatingand

stimulatingthebodysnaturalabilitytohealitself.

Disease

Itiswellknownthatindividualssufferingfromconditions

suchasArthritis,Parkinsons,MultipleSclerosis,Diabetes,

Osteoporosisandobesity,aswellasmanyotherconditions,

benettremendouslyfromphysicalactivity.

Unfortunately,sufferersoftheseconditionsareoften

unabletoexerciseduetolossofmuscularstrength,

coordinationorbalance,jointpainandpoorcirculation.

Inmanycases,theyarealsohinderedbyfearof

embarrassment.

BecauseusingaPower-Plateissoeasy,thebenetsof

physicalactivityarenowwithinreachformanyofthosenot

abletopartakeinconventionalexercisesuchaswalking,

weightliftingorcycling.Bystimulatingthebodysnatural

abilitytoincreasemuscularstrength,balance,blood

circulation,lymphsystemdrainage,endocrinesystem

responseandbonemineraldensity,individualsarenow

abletoghttheaffectsofmanydebilitatingdiseases.

Although,therearenocuresformanyoftheconditions,

thePower-Platecanproviderelieffrommanyofthe

symptomssufferedandhopefullyabetterqualityoflife.


11/16

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13/16

Fig. 1.

Change in bone mineral density in the hip after 24 weeks

of Power-Plate training compared to conventional strength

training and the untrained control group.

The Power-Plate group trained 3 times per week,

maximum 30 minutes per session, containing stat-

ic and dynamic exercises for the upper leg and hip

area, such as squats (the movement that allows

you to sit down in a chair) and lunges.

The conventional weight training group trained

3 times per week, about one hour per session,

including a separate warm-up and cool-down.

The control group did no training.

Power-Plate training builds bone

-0,6

-0,4

-0,2

0,0

0,2

0,4

0,6

0,8

1,0

-0,8Power-Plate Conventional Control

Bone mineral

density

+ 0,93%

- 0,62%

- 0,51%

PERCENTAGE

CHANGE

Study Conclusions:

Power-Plate training leads to a significant (1.5%)

increase in hip area bone density, also muscle

strength and postural control increases in post-

menopausal women.

These research findings present an exciting solution

for an ever-worsening problem in our aging popula-tion: osteoporosis, loss of postural control and bal-

ance, bone fractures from falls, and difficult and in-

complete recovery from traumatic falls.

As the average age of the worlds population increas-

es, we are faced with the increasing epidemic of oste-

oporosis. Each year in the U.S. more than 1.5 million

people suffer from fractures due to early bone loss.

One in three women and one in eight men will suffer

from osteoporosis this year. In the U.S., 2.8 million

men and women suffer from bone loss, 1 million have

been diagnosed, while 1.8 million arent even aware

that they are losing integrity in the remodeling of their

bones.

Initial studies on Power-Plate training showed increas-

es in strength in test subjects. The Power-Plate causes

the bodys muscles to contract subconsciously at 30x

to 50x per second, which can stimulate a power train-

ing effect while simply standing on the plate.

Three groups were studied:

The 90 participants - postmenopausal women ranging

in age from 58 to 70 were divided in three research

groups.

Power-Plate research - Power-Plate training builds bone Copyright by Power-Plate International B.V.

Research study shows that exercising on the Power-Plate may be the answer to

osteoporosis: Power-Plate increases bone mineral density, improves strength, power

and encourages fat loss in postmenopausal women.

This is a summary of a study published in Journal of Bone and Mineral Research (Vol. 19 (3), 2004)

Effect of 6-Month Whole Body Vibration Training on Hip Density, Muscle Strength and Postural Control in Post-

menopausal Women: A Randomized Controlled Pilot Study

By Sabine Verscheuren, Machteld Roelants, Christophe Delecluse, Stephan Swinnen, Dirk Vanderscheuren & StevenBoonen, Katholieke Universiteit Leuven, Belgium.

1.

2.

3.


14/16

Fig. 2.

Change in dynamic (fig. 2a) and isometric (fig. 2b) strength in upper leg muscles for the Power-Plate group, the conventional training

group, and the control group.

The Power-Plates low-strain, comfortable, safe, short-duration protocols may allow all popula-

tions to achieve strength and power training effects by just standing on the vibrating plate. In

less than 30 minutes, three times per week, patients and exercisers can achieve strength, fat

loss, better balance and reflexes, improved bone density and ultimately, greater health.

The Results:

The Power-Plate group got positive results: strength

increased as much as 16% in upper leg muscles,

while bone density at the hip increased 1.5%. And,

as a bonus, the Power-Plate group showed an im-

provement in postural control and balance, they in-

creased their muscle strength and lean mass while

they lost body fat and fat mass.

The conventionally trained subjects were able to

slow bone loss, which is consistent with publishedstudies on weight training and bone loss.

The control group subjects continued to lose bone

mineral density at the average rate.

How the Power-Plate was used:

The Power-Plate group performed workouts in 30

minutes or less, including static (still) and dynamic

(moving) exercises for the upper leg and hip area.

The Power-Plate training variables started at the

lowest (easiest) levels, and progressed with:

* increased duration (exercise time)

* increased number of exercises performed

* shortened rest periods between exercises

* increased frequency from 35Hz to 40Hz

* increased amplitude from low to high

The conventional weight training group performed

conventional weight training for a total of one hour

per session, including a separate warm-up and cool-

down.

Conclusion:

The Power-Plate training:

* increases bone mineral density

* is a viable solution to reverse bone loss and to elimi-

nate osteoporosis

* is an accessible training tool to help many popula-

tions prevent falls and fractures

* increases strength

* improves balance and equilibrium

* improves posture

* allows fat loss

* improves health

-5

0

5

10

15

20Dynamic muscles

strength in the

knee extensors

Power Plate Conventional Control

+ 16%

+ 10%

+ 2%

PERCENTAGE

CHANGE

-5

0

5

10

15

20Isometric muscles

strength in the

knee extensors+ 15%

+ 16%

- 2%

PERCENTAGE

CHANGE

Power-Plate Conventional Control

A B

Power-Plate International B.V. www.power-plate.com

LungeDeep squat


15/16

Strength Gains and Higher Jumpswith Power-Plate

Fig. 1.

Percentage change in strength of upper leg muscles (M.

rectus femoris) after 12 weeks for the Power-Plate training

group and conventional resistance training group.

Research study shows Power-Plate brings strength gains and improved vertical

jump height in 12 weeks compared to conventional strength training and to placebo.

This is a summary of a study published in Medicine & Science in Sports & Exercise, Vol. 35, No. 6, pp. 1033-1041,

2003, the Official Journal of the American College of Sports Medicine.

Strength Increase after Whole Body Vibration Training Compared with Resistance Training

By Christophe Delecleuse, Machteld Roelantts & Sabine Verscheure, Katholieke University of Leuven, Leuven, Belgium.

0

5

10

15

20

Dynamic

Isometric

Dynamic

Isometrictt

Change in strength of upper leg

muscles after 12 weeks

+7,0%

+14,4%

+9,0%

+16,6%

Resistance training Power-Plate training

PERCENTAG

E

CHANGE

Power-Plate research - Strength Gains and Higher Jumps with Power-Plate Copyright by Power-Plate International B.V.

Study Conclusions:

The Power-Plate increases strength at least

as effectively as conventional resistance

training.

Proof that the Power-Plates strength in-

creases are not due to the placebo effect.

The Power-Plate enhances the bodys sensory

awareness and function, force production and

vertical jump height (a measure of power).

The studys previously untrained subjects

found the Power-Plate workouts to create noadverse side effects. They found the work-

outs were enjoyable and not exhausting.

The positive results suggest the indication

of Power-Plate training for therapeutic uses

with populations who may not be able to per-

form or are not attracted to strength training.

This may provide safe, proactive, effective in-

terventions to enhance wellness in many en-

vironments.

These research findings reveal exceptionally positive

outcomes for many populations who wish to enhance

their strength for activities of daily living. Benefits

of Power-Plates training are not exclusive to healthy

untrained subjects, like those studied here. Benefits

can be seen by anyone who wants to become or re-

main strong and perform better in life. Many popula-

tions such as geriatric, post-injury, rehabilitation, and

performance athletes will benefit from the simple,

effective exercises performed while standing on the

Power-Plate.

Four groups were studied:

Sixty-seven untrained subjects were divided into four

groups, and exercised three times per week for 12

weeks.

a.

b.

c.

d.

e.

The Power-Plate group used Power-Plate exclu-

sively. They performed standing knee extensor

exercises at a frequency of 35-40 Hz, such as

lunges and squats (see pictures)

The placebo group also used the Power-Plate, on

a setting that did not generate vertical sinusoidal

vibration. They felt a vibration, but it was too

1.

2.


16/16

Fig. 2.

Percentage change in vertical jump force after 12 weeks training for the four experimental groups.

This research suggests that Power-Plate has great potential in therapeutic environments whereit can enhance muscle performance in rehabilitation patients and in the elderly, and in populations

who may not be able to perform or be attracted to strength training. The Power-Plate can also en-

hance performance of athletes, as suggested by improved strength and vertical jump height.

Power-Plate group Conventional group Placebo group Control group

Before training

After training

+7.6%

Change in vertical jump

force after 12 week training

subtle to elicit a training effect. They performedthe same exercises as the Power-Plate group.

The resistance training group performed a car-

dio warm-up and knee extensor exercises on

two conventional strength training machines.

The control group did not participate in a trai-

ning program.

Tests: The contractile properties of the knee ex-

tensors were evaluated at the start (pretest) and

after 12 weeks (posttest). A dynamometer was

used both pretest and posttest to measure isomet-

ric, dynamic and ballistic knee extensor strength

on all subjects.

The Results:

The Power-Plate group achieved a 16.6% gain

in isometric strength of knee extensors, a 9% in-

crease in dynamic strength of the quadriceps mus-

cles, and a 7.6% increase in vertical jump height.

There were no reports of adverse side effects.

Most subjects found the vibration loading as enjoy-

able and fatiguing, but did not consider it a hard or

exhausting workout.

The placebo group, using a placebo Power-Plate,

did not achieve strength or power gains; they per-

formed the same standing knee extensor exercises

on a Power-Plate that created no vertical vibration

loading.

The resistance training group achieved strength

gains of 14.4% in isometric and 7.0% dynamic

strength were achieved, while there was no improve-

ment in power and vertical jump height.

The control group did not increase in any of the

measurements.

Conclusions:

Training on the Power-Plate has proven to be an ef-

ficient training stimulus to increase muscle strength.

In addition, it is likely that while Power-Plates Whole

Body Vibration requires little exertion and is enjoy-

able, it elicits a biological adaptation that is similar to

that produced by resistance and explosive strength

training.

The Power-Plate provides all the benefits of strength

and power training, without the dangers of heavy

loading, particularly for special populations who

would not tolerate loading but will benefit from

strength gains. The Power-Plate may be indicated

for use in all strength training environments, and for

varied populations.

3.

4.

Lunge Squat

power plate source

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