Power Plate my5 - Manual (Page 12)

Varying the Intensity
The correct step-by-step build up of
intensity is extremely important for your
training to be carried out both efficiently
and responsibly.
For the Power Plate ® my5™ model, there
are several variables that can be used to
vary the intensity:
Length of time for each exercise
Rest time between exercises
Number of exercises
Frequency (amount of vibrations per
second, measured in Hertz)
Amplitude (distance the plate moves
vertically per vibration)
Sessions per week (between 2 and 3
is optimal)
Muscle tension (how tightly contracted
the muscle is) by changing the angle of
the joint or, for example, performing the
exercise on one leg only.
Complexity of movement or additional
movement (i.e., active or dynamic
movement versus only holding an
exercise position).
Additional weight or extra load, i.e., using a
weight vest or dumbbells.
The exact way of using the variables is
complex and depends on the individual and
training goals of the person involved. Other
factors that should be taken into account
are injuries, limitations, specific demands
and/or any other circumstances influencing
the body (and mind).
In general the following progression steps
can be taken:
Exercise time, number of exercises and
rest time
These settings depend completely on
your training goals. If you are new to
Acceleration Training™ sessions, we
recommend performing only a few
exercises and resting for the same amount
of time as is spent actively using the
Power Plate ® machine. After a while, more
exercises can be added.
When trying to accomplish weight loss,
cardiovascular or endurance improvements,
rest time can be reduced, exercise time can
be extended and the number of exercises
can be increased to add to the total volume
of training.
For recovery, flexibility and preparation, it
is better to perform specific exercises and
keep the total volume low, with enough rest
between exercises.
For strength, power and speed, the
intensity (i.e., Hertz settings) per exercise
can be increased, but the total volume
should be kept low.
Example: If you are training for endurance
or weight loss goals, you should
progressively extend the duration of training
to multiple sets of 60 seconds each and
cut the rest period to 30 seconds or less
between subsequent sets. If your goal is to
achieve maximum strength or power, you
should do multiple sets of short duration on
high amplitude, and take long rest periods,
from 1 to 4 minutes.
Frequency
For each type of exercise, we recommend the
following frequency settings:
Stretch settings should stay between 30
Hertz and 35 Hertz
Strength settings should not exceed 40 Hertz
Massage settings can be the maximum, at
40 Hertz
Relaxation settings should not exceed
35 Hertz
When frequency is increased, the volume
of the exercises should be decreased
(duration, number of sets) and the rest
period should be increased proportionally.
Amplitude
For each type of exercise, we recommend
the following amplitude settings:
Stretch setting should be LOW
Strength setting should be LOW,
progressing to HIGH
Massage setting can be HIGH
Relaxation setting should be LOW
When amplitude is increased from Low to
High, frequency and volume of exercise
should be (temporarily) decreased and the
rest period increased proportionally.
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