What if you can burn more calories, build more bone density, improve your blood circulation, and tone your muscles quicker than doing exercise alone?
And what if you can do it by simply standing or sitting on a vibrating platform?
Sounds ridiculous, but it's actually a dream come true for those who are too busy to visit the gym, the elderly, and those who live a sedentary lifestyle.
The Power Plate Vibration Plates can help you bring that dream into reality.
What is a Power Plate?
Power Plate is a vibration machine, also called the shaking platform, or whole body vibration machine that sends micro-vibrations across multiple directions through your body.
These micro vibrations activate the muscles, burn calories, improve your blood circulation, and build bone mass.
This is a high end exercise machine and a favorite exercise over the years with big-time celebrities, professional athletes, F1 drivers, NFL players, and doctors using it and attesting to its benefits.
How does a Power Plate work?
The Power Plate uses whole-body vibration therapy which forces your muscles to contract rapidly in a short period.
It vibrates at a pace of 25 to 50 times per second, generating micro-vibrations throughout your body.
It activates all your muscles at the same time cutting your workout hours significantly.
Reducing your workout time and still getting your desired results is, just by itself, an excellent reason to purchase a Power Plate.
Why do you need to add a Power Plate to your workout?
Standing or sitting on the Power Plate will make your body work harder to maintain stability.
The vibrations will also contract and relax your muscles more than they usually do during exercise, doubling the effects of your movement.
In short, Power Plate helps you get the most out of your workout.
What is a Power Plate good for?
The whole-body vibration or WBV that the Power Plate generates can address several health needs and fitness goals.
Here are the top nine reasons why you need to purchase a Power Plate right now.
Top 9 Reasons to Purchase a Power Plate for Your Home or Gym
1. Power Plate helps in losing weight
Imagine cutting down hours of workout but still burning calories by as much as 50%.
The vibrations from the Power Plate cause the muscles to contract and relax repetitively, which makes them work harder than they do during a regular workout.
This increased muscle activity leads to more calories burned and belly fat reduced.
That means losing weight more quickly than without it.
In a study on obese women, both the use of (1) vibration plate machines and (2) a weight loss diet led to greater fat loss than just dieting and traditional exercise alone.
Power Plate also increases metabolism and calorie burn.
This boost in metabolism results in a better conversion of food into energy.
Studies show that WBV therapy also gives the same metabolic effects as exercise, and not just calorie burn.
With the vibration machine, your muscles move reflexively, time and again, burning calories at a much faster rate without you having to move consciously.
This slow and steady approach to weight loss is also preferred by many, and it's extremely popular with the crowd that isn't fond of working out, but still want to trim their belly fat.
Shedding extra fats is not enough though. Afterwards, you'll need to also add more muscular tone after experiencing weight loss reduction.
When muscles contract and relax over and over from vibrations, the muscles tighten and get more toned using higher level exercise moves.
Do squats and lunges on the Power Plate to get more defined legs.
For a more toned upper body, do crunches or power V sit on the Power Plate. (Keep reading to learn the steps of each power plate movement).
2. Power Plate Removes Cellulite
Cellulite is fat buildup underneath the skin. This is harmless in nature and appears as dimpled skin on the thighs, hips, buttocks, and abdomen.
Now, there is no real cure for cellulite. However, vibration does help reduce its appearance as it tightens the skin and helps lose excess fat.
Combined with the right diet and exercise, a Power Plate can help smash your cellulite problems.
3. Power Plate Improves Circulation
Proper circulation ensures continuous oxygen and nutrients to the brain and other organs. Poor circulation can cause long term issues when there are oxygen and nutrient delivery problems. Good circulation is necessary for healthy and proper function.
Good blood circulation also transports white blood cells around the body so you can fight off diseases and sickness.
Standing on the Power Plate for as short as five minutes can help increase your blood flow.
Vibration exercise also lowers blood pressure, decreasing the risk of heart attack and stroke.
The Power Plate helps you achieve optimal health with improved circulation.
4. Power Plate Increases Bone Density
The denser your bones are, the stronger they are.
The force of gravity is a constant pressure on the skeletal system, which forces it to maintain a specific density to support the body.
And as we know in outer space, a weightless environment, bone loss occurs faster.
Did you know, as a means to preserve bone density and muscle mass for astronauts, Power Plate was developed in the 1960s for the Soviet space program?
Power Plate vibrates the muscle in three dimensions, so not only does strengthen muscle as an exercise machine, but also strengthens bone.
Studies show that high-frequency, low-magnitude vibration therapy improves bone strength by increasing bone formation and decreasing bone resorption (the destruction of bone tissues that promotes bone loss).
With its help in bone remodeling, WBV therapy from the Power Plate gives the body the ability to fight against osteoporosis and other deteriorating bone problems.
People with chronic lower back pain usually have weak, tight, and shaky muscles as well as poor posture and unsteady feet.
Here’s an interesting observation by Dr. Perry Cammisa, owner of Ultimate ChiroCare® about using whole-body vibration (WBV) therapy:
“Whole-Body Vibration (WBV) induces a continuous stretch reflex called the tonic vibration reflex (TVR) in all involved muscles exposed to vibration stimulus. The vibrating platform causes minute stretches within the muscles that activate TVR.
The deep postural and stabilizing muscles that are typically hard to recruit and contract to rehabilitate them—such as the spinal erector, multifidi, and transverse abdominus, as well as the pelvic floor muscles—can be safely and effectively addressed. this approach produces much less stress and strain on the joints, ligaments, and other supportive tissues.
WBV is a ‘feel-good therapy’; there is an associated instant gratification that patients can feel. In other words, patients get immediate results. They can feel they did something positive and that it felt good. WBV is safe for almost all patient
conditions when applied correctly. Even patients who cannot tolerate massage therapy often respond positively to WBV.”
Vibration has also been shown to increase testosterone levels which are associated with bone remodeling.
The Power Plate safely stimulates bone regeneration, which is especially helpful for the elderly or those with bone health issues like osteoporosis and scoliosis.
5. Power Plate Activates More Muscle Fibers
The vibration from the Power Plate causes more muscles to contract and then relax again simultaneously, increasing muscle exertion by 300%, and strengthening weak muscles.
More muscle activation means stronger muscles and better movement efficiency throughout the body. Even after working out, it also leads to a better muscle-brain connection.
Whole-body vibration helps in enhancing joint flexibility and muscle mobility.
There is an increase in mobility and coordination which leads to better neuromuscular performance.
Research shows that the biological mechanism produced by vibration is arguably similar to the effect produced by explosive power training, such as jumping and bouncing.
Growth hormones that help regulate muscle and bone growth appear to increase by 460% after 10 x 60 seconds on a WBV platform.
To increase muscle flexibility and improve your range of motion, do your yoga stretches on the Power Plate.
6. Power Plate improves balance
Standing on a vibrating platform encourages your body to maintain a good balance and to engage your core muscles.
Get in the plank position, on the Power Plate, to target and strengthen your core muscle and improve your stability.
A solid core leads to a better posture and less lower back pain.
And, the multi-dimensional vibration prevents the natural decline of muscle balance from aging.
7. Power Plate Tightens the Skin
Collagen is a protein and main contributor to making skin strong and flexible. Less collagen means less skin elasticity and the formation of fine lines or wrinkles.
Vibration not only improves blood flow to make your skin appear brighter, it also increases the body’s ability to produce more collagen. The result of proper nutrients being delivered by healthy blood flow.
It also allows better skincare penetration, meaning your skin is able to absorb more of skincare products.
A lot of people who lose weight, deal with loose or sagging skin after.
With Power Plate’s ability to help boost skin tightening, loose skin from weight loss is a bit tighter and can help reduce skin from major weight loss journeys.
8. Power Plate for Lymphatic Drainage
A complex network of veins, tissues, and organs makes up our lymphatic system. Its primary function is to keep the body's fluid balance in check and help flush out toxins.
The lymphatic system serves as our body’s drainage network and it produces white blood cells to help fight infections.
An unhealthy and sedentary lifestyle can lead to poor lymph drainage.
The vibration in the Power Plate stimulates the lymphoid system, promoting lymph drainage so toxins are removed to a greater degree.
A healthy amount of white blood cells is then back into production, helping you to build a stronger immune system.
9. Power Plate Massage
An hour of a soothing massage offers numerous benefits.
But a busy body like yourself sometimes doesn’t have the luxury of one hour break soley for massaging.
The Power Plate is a unique workout machine, in that it can mimic the effects of a deep tissue massage with the right movement.
The frequency can be adjusted according to your “massage pressure preference”.
And just like a great massage, the whole-body vibration helps increase blood circulation, relaxes tensed muscles, aids in removing toxins from your body, and releases feel-good brain chemicals that boost your mood and reduce stress and anxiety level.
This relaxing massage helps in muscle recovery time, which is vital after an intense workout and for those who are rehabilitating.
Best exercises with a Power Plate
Now that you know the outstanding benefits of the Power Plate, it’s time to use it in your workout.
Power Plate Workout
The Power Plate workout is used by professional athletes to improve their performance.
It’s done by people with different fitness goals, like weight loss, strong core, explosive strength etc.
It can be a high-intensity workout that involves standing (or sitting) on a whole-body vibration machine. Or it can be a more efficient stretch.
This machine is ready to vibrate to your workout.
What are the Power Plate exercises?
The Power Plate exercises are designed for people who want to lose weight and tone up their bodies quickly without having to spend a lot of time doing difficult and painful workouts.
Depending on the model you’re using and your target muscles, you can stand, lie, or sit on the Power Plate.
Every motion is an effective way to lose weight because it targets all the major muscles in your body.
You can do a dynamic or static workout on the machine. But you don’t have to create a different exercise routine to use the Power Plate.
Just do your usual workout while using the vibrating platform.
How to use a Power Plate for weight loss?
Here are some Power Plate exercises you can do to get more out of your fat-burning session:
Squats work on your buttocks, hamstrings, quadriceps, hips, and calves.
This exercise strengthens your core, burns calories, strengthens your lower body, and improves your flexibility.
Do your squat exercises on the Power Plate.
Stand with your feet hip-distance apart, and toes slightly pointed out.
Lower down your upper body until your thighs are parallel with the floor.
Return to standing position while still bending your knees slightly.
Repeat 15 times.
Do three rounds resting in between.
Power squat with weights
For a more intense and challenging squat exercise, add weights.
Adding weights helps add more bone density preventing bone loss especially as you age.
With the same movement as the Power Squat above, hold an 8kg (17lbs) kettlebell with both hands.
As you squat down, move your arms up overhead.
Reverse the movement to return to standing position.
Do 15 reps and 3 rounds.
A Plank exercise strengthens the muscles in your neck, back, chest, shoulder, and abdomen.
Keep your forearms on the Power Plate and knees on the floor.
Push yourself upwards slowly until your body is in a straight line from your knees to your head.
If you can, lift your body from the platform and your knees off the floor with only your toes touching the floor.
Hold the position for 30 seconds.
Planking helps improve your posture and strengthens your spine. It also supports your core and enhances your flexibility.
Power Leg Crunch
Another great abs exercise on the Power Plate is the leg crunch.
Leg crunches work on your abdominal muscles, glutes, hip flexors, and hamstrings. It increases muscle strength in your lower back and abs.
Sit with your hip at the center of the vibration plate.
Lean back with your hands behind you and your elbows bent.
Raise your legs at a 60-degree angle.
Pull your legs towards your chest while you’re leaning a little forward.
Power V Sit
The V Sit exercise works on your external and internal obliques, abs muscles, and hip flexors. It can help in developing core and trunk balance, strength, and coordination.
Sit with your hip at the center of the vibration plate.
Slowly tighten your abdominal muscles and core.
Lift your legs up at 45-degree angle with your torso.
Reach your arms straight forward or reach up toward your shins.
Hold for several seconds while breathing deeply continuously.
Repeat as many times as you can.
This is one of the best exercises on Power Plate for belly fats and core strength.
Power Forward Lunge
Forward lunges work on your hamstrings, quadriceps, hip flexor muscles, gluteus maximus, calves, and adductor muscles in your inner thighs.
Do your usual forward lunge exercise but use Power Plate.
Stand with your feet hip-width apart.
Take a big step forward with your right leg stepping on the Power Plate.
Lower your body until your thigh is parallel to the floor.
Press into the right heel going back to the standing position.
Repeat the movement on the other side.
The forward lunge movement increases hip flexibility enhances spinal health, strengthens your core, and improves your balance.
It also helps reduce fats and build lean muscles.
Power Calf Raises
Build muscles around your calf or cankles area (where the calf and ankles meet).
Stronger calf muscles mean being able to stand more steadily and move your feet and lower leg better. It also increases your agility
Stand upright with your feet apart.
Hold dumbbells or kettle balls at your sides.
Keep your arms at your side with your shoulders relaxed.
Slowly shift your body weight on the balls of your feet.
Raise your heels to the ground gently as you push your body upward.
Bring your heels back down to the ground without locking your knees.
Repeat 15 times and do 3 sets adjusting the weight when necessary
How to use the Power Plate for stretching?
Yoga alone can improve circulation, flexibility, muscle strength, and balance. It can ease pain and help you relax.
Practicing yoga with Power Plate has a synergistic effect on the body.
Do your basic yoga stretches or yoga flow for 30-60 seconds, such as the forward bend, cat/cow stretches, and pigeon pose on the Platform Plate set at 30 or 35Hz.
Power Massage for Cellulite
Lie on your back with your lower legs resting on the machine. Relax as the vibration helps massage the cellulite from your thighs.
Like in any other exercise machine, remember to maintain proper posture while using the Power Plate to avoid back injury and to maximize the effect of the workout.
Can you use Power Plate before or after exercise?
The Power Plate is a good way for warming up before you start your intense workout. It “wakes up” your muscles to prepare you for your workout session, this is important, especially if you’re having an intensive workout planned.
Lactic acidosis or a high level of lactic acid in your muscles is what’s causing muscle pain, burning, stomach pain, nausea, and rapid breathing during an intense exercise.
The vibration machine helps lower lactic acid build-up in your muscles after the workout.
It soothes the soreness and speeds up muscle recovery so Power Plate is great for post-workout cool-down stretches.
How many hours do you need to use Power Plate?
15 to 20 minutes of exercise on the Power Plate vibration machine three to four times a week is the recommended time of use.
Safety Precautions When Using Exercise Machines
Whether at home or the gym, injuries and accidents are inevitable during a workout.
Before using any exercise machines, ask your trainer or the gym assistant.
If you’re working out at home, refer to the product’s manual or watch video tutorials to ensure you’re using the exercise machine properly.
Is the Power Plate safe to use?
Whole-body vibration devices are generally safe to use.
Power Plate is an MDD-certified Medical and a Class 1c US FDA-registered device.
They’re designed to be comfortable and safe to use.
It has adjustable modes so the intensity of the vibration stimulus can be changed on the control panel depending on your preference, tolerance, and need.
The Power Plate vibration machines come with comprehensive instruction manuals and easy-to-follow banners.
Remember to wear a proper comfortable workout outfit and protective footwear to avoid injuries even when you’re only working out at home.
Mind your posture while doing the exercises on the Power Plate. Remember to bend your knees when standing on the vibration platform.
Hold onto the handle or find support when you’re not yet confident with your balance.
Power Plate for Beginners
The best way to start using a Power Plate is to begin at a low-frequency setting. Then, gradually increase the frequency over your workouts, helping you get as comfortable as possible using the machine.
Hold on to the handle if you’re using the traditional Power Plate machine to keep you from falling.
If you’re using the compact model, try to hold on to something steady (the wall or a pillar) to help keep your balance.
Keep your knees slightly bent while standing on the Power Plate.
Don’t use the Power Plate for more than 30 minutes.
Talk to your personal trainer so they can create a more targeted workout plan based on your fitness goals and needs.
Remember to drink enough water during the workout. Dehydration makes you dizzy, tired, and lightheaded which could cause you to fall and get injured.
Power Plate exercises can be done at the gym, with no other equipment required, or in the safety and comfort of your own home.
The best thing about this workout routine is that it can be done by anyone, regardless of age or fitness level.
So whether you’re a noob or a pro, the Power Plate will contribute to your workout and always be beneficial for you.
Is Power Plate any good?
Yes, it is.
Power Plate was built intricately by a team of world-class engineers to produce a precise combination of micro-vibrations and directional movements.
Great results even world-class athletes and celebrities can vouch for.
Power Plate is effective
The Power Plate’s micro-vibration provides a powerful and effective workout for every muscle and brings other health benefits.
The muscles tense to stabilize themselves as a result of the frequent, powerful vibrations of the Power Plate. This utilizes all of their potential, resulting in more toned and dense muscles over time.
But don’t just stand on the Power Plate and wait for it to work some magic.
Yes, it may help build muscular strength but you’ll see better and faster results when you use the Power Plate in conjunction with exercises.
Pushups on a Power Plate for instance will provide a far more intense exercise than regular pushups.
Merely standing on the platform can offer major health benefits but it will not increase your stamina or lung capacity the way an intensive cardio exercise does.
Power Plate is In-Demand
Because of celebrities and athletes using Power Plate, health and fitness enthusiasts have realized its value.
More and more people line up to use Power Plate for their workout session at the gym.
This gives gym owners more reason to add Power Plate to the list of their gym equipment.
Online sales are going up over time because of individuals who purchase Power Plate for their homes.
Power Plate saves time
Because Power Plate works on the muscles more, without conscious effort and exertion on your part, the Power Plate is preferred by those who want to exercise and cut back on their workout hours without sacrificing their results.
As it increases muscle strength and flexibility, people who want to ease back into working out but are still recovering from injuries use the help of the Power Plate to speed up the rehabilitation period.
Power Plate is Space-Saving
The sleek design of the all the Power Plate machines have a small footprint and do not take up much space. The compact Personal Power Plate is the smallest in dimensions and the lightest in weight, compared to the full body commercial models.
This makes having a Power Plate ideal for those living in apartments or condo units with limited living space.
Be mindful of where you place your machine if you need extra room to perform any specific movements in your workout.
Who can use the Power Plate?
Whether you’re new to the fitness world, an athlete in training, a professional NFL player, an F1 driver, someone rehabilitating from an injury or surgery, serving in the military or the navy, or just another aspiring gym model (before or after), you can use Power Plate to achieve your fitness goals.
Outside sports and fitness, the Power Plate is a low-impact machine ideal for those recovering from injury and want to ease into working out.
It helps alleviate muscle stiffness and improves muscle flexibility.
The whole-body vibration effects have been shown to increase the healing of fractures and contribute to back pain reduction.
The Power Plate machine is used at clinical rehabilitation and wellness centers.
It’s also perfect for people who are not able to lift weights or who have limited exercise options.
Power Plate is perfect for the Elderly and the Sedentary
Thrombosis is common in the elderly or people 60 years of age or older.
Individuals who are mostly inactive (recovering from surgery) or sitting for a long time (people doing desk jobs, pilots, and drivers) are also prone to thrombosis.
It is a condition caused by the hardening of the arteries that leads to blood clots blocking the veins.
Rapid vibration can help disrupt and dissolve the clots beneficial for patients with thrombosis.
As aging and inactivity lead to a decrease in bone density, the micro-vibrations from the Power Plate, helps in increasing bone formation and bone volume and reduce the breakdown of the bone tissue.
It’s important to note that aging can affect the responsiveness of the bone tissue to the vibration. As such, a stronger frequency is available to achieve the desired effect.
Those who were on bed rest and who suffered muscle atrophy (muscles thinning away or wasting) can benefit from the muscle stimulation brought by the Power Plate.
The vibration can reduce muscle stiffness and improve their range of motion.
Power Plate for Parkinson’s disease
Parkinson’s disease is a nervous system disorder that causes involuntary movement or tremors. It can also cause stiffness, incoordination, and slows down movement.
Whole-body vibration therapy has shown to be beneficial for individuals with Parkinson’s disease.
Posture and gait control were shown to have improved in patients who underwent the WBV therapy.
Who cannot use a Power Plate?
If you recently have had surgery, serious injuries, or strain, or if you have pre-existing health conditions like heart problems, diabetes, epilepsy, or joint replacement, using a Power Plate is not recommended.
If you have a pacemaker, it’s best to consult your doctor before using the Power Plate to avoid aggravating any pacemaker related conditions.
Can pregnant women use the Power Plate?
Pregnant women are usually advised to avoid bumpy roads or driving over speed bumps.
If not careful, it can leading from minor injuries to potentially very critical injuries during fetal development, and just overall harmful to the fetus.
For the mother, it could cause complications, uterine contraction, an increase in uterine activity, as well as abdominal pain.
Unless cleared with a doctor, for these reasons above, pregnant women should not be using a vibration machine.
Is Power Plate bad for your knees?
By strengthening the muscles through vibration, this grows to protect the cartilage in the knees.
Researchers found that introducing whole-body vibration to patients with knee osteoarthritis and some elderly women, it improves their muscle strength and ability to step forward.
However, it is still advised to talk to your doctor or a physical therapist first, to make sure you're cleared.
How heavy is the vibration machine?
The weight of the Power Plate varies depending on the model.
View unit weight information on the chart below.
What are the different frequency settings in the Power Plate?
You can choose and adjust the frequency of the Power Plate from 25 Hz to 50 Hz, depending on your model. For stimulating bone density, 30 Hertz is the ideal frequency. For muscle stimulation, frequencies between 30 and 50 Hertz are recommended.
How to save money on a Power Plate?
The price of a Power Plate depends on the model you’re buying. How can you decide which model you'd prefer?
If you travel all the time and need to bring your Power Plate, opt for the travel-friendly type without handlebar tower.
These compact Power Plate models are available for homeowners, especially for those with limited space to move around.
The My Series is designed for your home or light traffic gym.
Then for commercial gym facilities, the Power Plate Pro Series is right for you.
Check out our comprehensive price comparison chart of Power Plate models.
Final Thoughts: Why You Should Purchase a Power Plate Machine Today!
A power plate workout not only helps you lose weight, but also improves your overall health and fitness level.
Power Plate will not replace the effects of intensive exercises.
When used in conjunction with your workout, with a proper diet, and a healthy lifestyle, the whole-body vibration therapy from Power Plate will help you achieve your desired results in a shorter time.
It's an effective and efficient exercise machine to train professional athletes, but also gentle enough to be used in rehabilitation.
Is the Power Plate worth it?
Time is invaluable.
And if the Power Plate vibration machine can help you cut back hours by providing a high-speed workout stimulating as many muscle groups at the same time, and giving you results quicker than exercise alone, then it is worth investing in.
That’s a good enough reason why it’s time for you to purchase a Power Plate for your home, studio, or gym facility.
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