By now you know that I’m pro Power Plate. After 5 sessions I could definitely see and feel the differences in my body. And the results prove this, here they are:
BMI didn’t change 18.51
WHR: 0.79 > 0.77
% Fat: 18% > 17.1%
Sum of skinfolds: 87 > 81.5
Flexibility hip and trunk (cm) 47 > 51
Strength 60 second sit up test: 33 > 44
Overall there was an improvement in my strength and flexibility, my fat percentage came down and my muscle mass increased a bit. *internet high five*
Squatting on tip toes
Need more info?
Suné gives the lowdown on Power Plate.
Q: How long have you been working with Power Plate, and what do you like most about working with the machine?
I have been working with the Power Plate for five years now. I like that it is functional training. You don’t isolate a muscle group - when doing an exercise, you use more than one muscle group.The Power Plate is low-impact/high-intensity training, so it is easy on your joints with good results. It allows every type of training required, be it weight loss and toning, sport specific training, general fitness or rehabilitative exercise.
Q: How many sessions a week would one need and how long before one started seeing results?
You would need 10 minutes a day – so this would bring it to about two to three 30-minute sessions a week. One session a week will still bring results - the time frame will just get longer. After 8 – 10 sessions you should really see the results. But like with conventional training the secret is consecutive sessions and productive sessions.
Q: How is the Power Plate machine different from the one that wobbles side to side?
The machines that wobble from side to side work on a two-dimensional vibration. This can have an impact on your spine and hips since they will have to accommodate the unnatural motions. If you already have a problem in these areas, avoid these knockoff machines. The Power Plate works on a three-dimensional vibration. This makes it possible to lower the amplitude of the vibrations but quickens the speed of the vibrations. It will send a constant and safe vibration moving through the muscles. This feature even makes it safe for people with back problems and hip or knee replacements.
Q: What are the benefits of Power Plate?
Besides the normal benefits consistent with general exercise, the vibration technique combined with the high intensity of the frequency has additional benefits. It will improve your metabolism, aid in lymph drainage and clear your sinuses. A main benefit is the improved circulation of the blood stream, carrying waste away faster and leading to improved regeneration. It loosens muscles and improves your flexibility and also relieve muscles from cramping. The Power Plate improves coordination and balance and has also been proven to increase bone mineral density greater than conventional exercise. It also decreases cortisol levels, so this is great for stress relieve. Another great benefit is the stimulation for collagen formations. This will tighten the skin and fill the areas between tissues (so yes ladies, it will lessen the appearance of cellulite).
Q: Are there any side effects to using Power Plate?
There are no side effects but there are some contra-indications. These include being pregnant or having a pacemaker. So it is good to check for these – your Power Plate trainer will go through them with you – or consult your doctor. This is one of the main reasons why it is recommended to ask professional help before just start with Power Plate training.
Sit up with a twist
Q: Can people of all ages use it?
Yes, besides the contra-indications mentioned above, it is safe for everyone since it is low-impact training. It is recommended, however, that young people only start using it once they have reached puberty, as it does involve weight training.
Q: What’s the biggest misconception people have about the machine?
I think a lot of people don’t understand that you can do so many varieties of exercises on the machine. It is not to just stand on. The intensity of the training when setting the machine is also misunderstood. There are specific settings to get the results you want. When you set the machine on a wrong setting you would probably not do real harm, but you definitely won’t get good results or the ones you aimed for.
Working the boobs
Q: If there was one thing you could tell people about the machine, what would it be?
It really makes training convenient. The sessions are 30 minutes but the intensity will be at least double the time spent in calories. This makes training a lot easier to fit into your everyday busy schedule. The variations are endless and the benefits are fantastic. The Power Plate’s intensity also increases as it responses to your muscles getting stronger. It will work more into the muscle as control and strength improves. This will keep the training low impact and it will stay a challenge, so improvement is guaranteed.
How long can you plank?
For information about Power Plate sessions contact Suné Smit at 0837117352