Frequently Asked Questions
How long should I leave between classes?
We recommend that you do not use the Power Plate® machines on consecutive days. In order to achieve best results train two or three times a week. If you wanted to come three times a week, Monday, Wednesday and Friday (or Saturday morning) would work well. Twice a week there are any number of combinations – Tuesday and Thursday perhaps or Monday and Friday – 48 hours between sessions is good.
Are there any negative effects connected to Acceleration Training?
The effects of vibration on the human body have been researched for many years. No negative effects have been found at all, providing the Power Plate® is used according to our instructions and advice, and under proper supervision. Certain principles will have to be adhered to, such as responsible and safe use of the machine, and consultancy of a doctor prior to using the Power Plate® device, if any contra-indications are involved. However, a vast number of enthusiastic users of the Power Plate® equipment, many of whom are using Acceleration Training™ to combat the effects of different disorders or to speed up recovery after injury, can testify to the comprehensive range of positive effects.
What are the contra-indications?
At the moment it is recommended that anyone suffering from the following conditions should not use Power Plate® or should consult a doctor before commencing use.
- Pregnancy
- Acute thrombosis conditions
- Cardio-vascular disease
- Fresh wounds resulting from an operation or surgical intervention
- Hip and knee replacements
- Acute hernia, discopathy, spondylolysis
- Diabetes
- Epilepsy
- Migraine
- Wearing a pacemaker
- Wearing recently fitted i.u. coils, metal pins, bolts or plates
- Cancer / tumours
If any discomfort should arise from using Power Plate®, it is recommended to stop immediately and consult the trainer or physician. Upon request your physician can obtain additional information from Power Plate UK.
Allergies
We do have some accessories that we sometimes include in classes – medicine balls, squidgy balls and small weights. We do also have Dynabands and please note these contain latex – let us know if you have a latex allergy.
Are the contra-indications absolute?
The list of contra-indications is an inventory of all medical conditions that would reason against an individual using the Power Plate® machine. This doesn't mean that if you are suffering from any of the conditions on the list, you could never user the Power Plate® device at all. Rather, in a number of cases it would be highly recommendable to integrate Acceleration Training™ in a rehabilitation program. Of course, this would have to be done with consent of a doctor, specialist, or physiotherapist, and under strict supervision of a trained Power Plate® instructor. Because there are several studies being conducted at this time on the effects of Acceleration Training™ on several physical problems, the list of health warnings may be adjusted in the future. Some empirical studies have shown that there is an entire range of debilitating conditions where Acceleration Training™ may play an important part, such as C.V.A. (Cerebro Vascular Accidents, also known as stroke) and Parkinson's disease.
Can I use the Power Plate machine barefoot?
To use the Power Plate® equipment responsibly, first and foremost you have to ensure that the vibrations can be correctly transferred to the body - established contact between two hard surfaces causes friction. Compared to soft tissue, hard tissue cannot absorb vibrations as well. The idea is to integrate with the plate so that there is no friction between the body and the vibrating surface. This will be easier to achieve while wearing shoes with flexible soles that are not too thick. The shoes need not be training shoes, although we do recommend it. If you would nevertheless rather train barefoot, or when you are performing exercises where another part of the body is in direct contact with the Power Plate® platform, please make use of the rubber mat supplied.
Will I lose weight when I train on the Power Plate machine?
Depending on how fit you are, the Power Plate® workout can contribute to a lesser or greater degree to a loss of fatty tissue in your body. The Power Plate® device has such an influence on some of the essential processes involved, it can, in fact, aid weight loss. As with any other activity, however, you will also have to pay attention to your calorie intake. Because the division between fatty tissue and muscles are positively influenced, training on the Power Plate® device will speed up the basic metabolism, leading to higher energy consumption. In short, if the energy intake is constant and its consumption rises, logically a negative energy balance will be the result. In other words, you will decrease the amount of fatty tissue. However, this decrease does not correspond directly to your weight, as muscle tissue is heavier than fatty tissue.
Many of the processes in our body, among others burning calories, are regulated by hormones. These hormones are effectors, in other words, they can start a process in the body, speed it up or slow it down as necessary. If you train on Power Plate® equipment, your body will be stimulated to produce all kinds of hormones involved in the recuperation processes, which have a significant influence on reducing fatty tissues, such as the Human Growth Hormone. All of these factors can bring about a considerable reduction of fatty tissue, if combined with a program of the proper intensity.
How does the Power Plate machine cause muscles to contract automatically?
The physiological principle behind the stimulation of muscles is extremely complicated. A slightly simplified explanation follows: due to the mechanical vibration produced by the Power Plate® device, the body will react involuntarily. While standing on the Power Plate® machine, the natural balance in the human body is disturbed, thus numerous muscles are activated in order to recover the balance lost. By changing the angles of the joints and the position on the Power Plate® platform, the muscles around the joint involved will stretch. This stretching is registered by the muscle spindles. These spindles are specialized muscle structures that send information about the muscle to the central nervous system. The signals received by the brain react with signals through the spinal cord and cause a reflex contraction of the muscles involved. The change of position is thus countered as soon as possible.
If I quit training after having used the Power Plate intensively for a number of weeks, how long will the effects last?
As with all other kinds of training, the results achieved will disappear in time once you stop stimulating the body. This is caused by the biological law known as reversibility, meaning that the human body strives for a balance in all things. For example, if you break your arm, muscle strength will begin decrease within 24 hours after immobilization. This principle is applicable for many physiological processes. If you reduce or even stop using the Power Plate® machine after having trained intensively, the effects will slowly recede. However, the speed of this recession is highly individual, and depends on a number of other factors as well.
Does Power Plate training improve flexibility?
Using Power Plate® machines increases flexibility in many different tissues, including the joints. To explain this phenomenon, the Janda Stretch method is helpful. In this method, the muscle is tensed and then stretched (contract-relax method). Training flexibility on the Power Plate® machine is based on this Janda method. All muscles and joints that are stretched during the training are fully mobilized. The vibration also loosens adhesions, which positively influences flexibility even more.
By using the Power Plate® machine in different positions, it is possible to stretch different muscles, which will relax after stepping off the plate. The Golgi apparatus is also activated during training, which promotes a high measure of relaxation (tendon-reflex). An extra advantage is that muscles are lengthened in a functional and active position, while not decreasing explosive muscle strength.
If I don't feel anything during and after Power Plate training, does that mean I'm not performing the exercises correctly?
In all kinds of exercises we are dealing with the so-called super compensation phenomenon. The training stimulus should be strong enough to generate a physical effect. Therefore, if the exercises are not strenuous, you will need to adapt the circumstances and increase the stimulus by intensifying your training schedule. You should always try to achieve the maximum result and have feel some level of fatigue or exertion of the muscles after each training session. If you’re finding it too easy tell your trainer and your machine will be adjusted!
Will I perspire during my training session?
A Power Plate® work out is intensive and quite taxing, and you may / will perspire but not as heavily as during intensive cardiovascular exercise. The extent of exertion obviously depends on the program you perform and the trainer - massage, relaxation or stretch exercises will most likely not make you perspire heavily. Some trainers incorporate more dynamic exercises into their classes and these may make you more sweaty but we will bear in mind the wishes of class attendees and if you need to go straight to work we won’t have you jumping around!
We do have showers just in case!
Why do I sometimes get headaches immediately after a training session?
If you use the machine according to our instructions and are not suffering from any type of migraine, headaches are normally caused by not having taken enough fluids containing glucose prior to the training. Scientific research has shown that almost 70% of the population is suffering from dehydration, as a result of drinking coffee and alcohol, smoking, stress, and not drinking enough water. This means that a lot of people do not have enough fluids in their bodies. Over 50% of our bodies consist of water, which is why the fluid balance is of the utmost importance. This is augmented by diets, where people are encouraged to eat less, which will decrease the amount of fluids taken in even further. This group should in fact drink a lot more water. Training on the Power Plate® device, which causes an enormous activation of the lymphatic system, will result in a loss of body fluids. Therefore, we advise people to consume at least 300ml of fluids before training. Acceleration Training™ also causes the blood glucose level to drop. Because many people have bad eating habits and skip meals, they often already have a low blood glucose level. This may lead to hypoglycemia (an abnormal diminished concentration of blood glucose). However, we do point out that identical complaints will occur while undertaking any kind of intensive training, and not a problem specifically related to Acceleration Training™.
Should I do cardio-training as well as work out on Power Plate machines?
In principle, you could exchange your cardio training for the Power Plate® schedule, but only if you were to perform all of the exercises dynamically and have little or no rest in between. Due to the format of most of our classes we recommend you combine your Power Plate® training with some cardio activity – running, swimming, aerobics, fast walking.
Should I complete Power Plate exercises before or after my cardio training?
We recommend before.
How old should I be to start training on the Power Plate machines? Or am I too old?
If you were training with a physiotherapist the minimum recommended age to commence the work out is 12 years. Young people can profit from the numerous benefits of Acceleration Training™ as much as any other age group but we do not accept under 16s to train at Strong Vibes. There is no age limit for the fit and healthy as long as they can follow the format of the Strong Vibes classes.
My doctor/specialist is not familiar with Power Plate machines - what should I do?
Power Plate International organises practical and theoretical presentations and demonstrations of Power Plate® equipment, where doctors, physiotherapists and other specialists are very welcome. Internationally, Acceleration Training™ is gaining vast acceptance and familiarity within the medical sphere due to ever emerging scientific backup and research studies. The knowledge on the many applications of Acceleration Training™ is growing rapidly, not only in the world of fitness and health, but also in the area of medical and paramedical care. If your doctor, specialist or physical therapist would like to know more about the Power Plate® technology and its possible applications, please ask them to check the web site at www.powerplate.com.
When can vibrations be harmful?
These days there is a lot of media attention and a lot of scientific research aimed at the effects of Acceleration Training™ on the human body. Our body was made for movement and agility. We have been perfectly equipped to absorb all of the vibrations we are confronted with in our daily lives. The amount of mechanical vibrations we are exposed to has increased enormously over the last few centuries. However, compared to the Power Plate® technique there are some fundamental differences. While training on the Power Plate® machine, you are actively using the positive effect of vibrations, which are being absorbed by the muscles, instead of the joints. The duration is also very important. The total amount of time of a training session has no relation to the time people are exposed to vibrations in a working environment. In short, if you are healthy and train according to our instructions and under certified supervision, Acceleration Training™ is a very safe and comfortable way of exercising.
Does the Power Plate machine improve circulation in the entire body, or just in local body parts?
During massage applications, the circulation will mainly improve locally, with a very positive effect as it counteracts cellulite. During exercises involving contraction of the muscles, circulation usually diminishes temporarily - this phenomenon is known as vasoconstriction. While standing on the Power Plate® platform however, circulation in both muscle and skin tissue increases due to the alternating constriction and relaxation of the muscles - lasting up to several hours upon completion of the workout.
I get itches during and after training, is that normal?
Yes, this is a perfectly normal phenomenon. Using the Power Plate® device enormously stimulates circulation. People with complaints connected to circulation can greatly benefit from using the Power Plate® machine because it is very effective in improving the transport of waste products. In some cases, erythemia may occur, (severe reddening of the skin, usually on the legs) which can be extremely unpleasant. For many people this is just a temporary phenomenon. However, if erythemia persists, we advise you to cease exercising on Power Plate® equipment.