Power Plate my5 - Manual (Page 13)

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Mat
The mat dampens the vibrations. Always
use the mat when you have a body part in
contact with the plate surface, or if you are
exercising in socks or bare feet.
Sessions per week
In general, we recommend performing 2 to
3 sessions per week. Stretches, massages,
relaxation and preparation programs can be
performed more often.
Extra load
Extra load, i.e., adding weights, should only
be used to increase intensity by well-trained
people or users who are being coached by
a professional. All of the above parameters
can be varied with the extra load. When
external load is added to your exercises
on the Power Plate ® machine, amplitude
and volume of the exercises should be
decreased and the rest period should be
increased proportionally as though starting
the entire exercise progression again.
Specialised programs and additional
progression steps for individual users
should be drawn up by educated and
certified Power Plate ® trainers.
Power Plate offers a variety of educational
and training materials, including DVDs,
online learning and in some countries,
specialised academies. For more
information please visit our website,
www.powerplate.com.
Personal Adaptation
Training on the Power Plate ® machine is
like any other type of training: start with
light and short training sessions, and once
accustomed to the vibrations, you can
begin to gradually intensify your program.
However, our most important advice is
to always listen to what your own body is
telling you.
Changing your exercises by using more
movements of your body and that also
correspond to your specific goals will
help increase performance even more.
You can think of increasing the angle of
the joint (which increases the contraction
of the muscle), or varying the exercises
by performing them with a variety of
still (static), active (dynamic) or jumping
(plyometric) movements.
Another important aspect is ensuring
that between training sessions, you rest
long enough to fully recover. We normally
recommend two days of rest after each
training session. It is our experience that
one day’s rest after training with Power
Plate ® equipment is often enough, but
every body is different and you will have
to find what works best for you. If you feel
the schedules are too easy or too intense
once you have become accustomed to this
training method, you can adjust them to
your comfort level.
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