Vibration Training with the Power Plate
Have you seen a piece of fitness equipment at your gym that looks similar to a space-age motor scooter? It’s probably a Power Plate, a vibration device used to improve strength and mobility.
The Power Plate creates instability in the body, requiring the muscles to contract to regain balance. When the vibration moves through the body, the nervous system responds in one of two ways. If there is high pre-tension in a muscle when the vibration is sent through the body, adaptations in strength will occur. If there is low pre-tension in a muscle, increases in mobility are realized. Pre-tension in the muscle is created by pre-stretching the muscle.
You can stand or sit on the plate (in a variety of positions) and vary the vibration. Changing the vibration frequency, or the speed of vibration, and duration affects the desired outcome.
The Power Plate can provide the following advantages:
- Shorter training duration for similar results
- Increased muscle strength and power
- Improved flexibility and range of motion
- Enhanced neuromuscular function
- Increased blood circulation
- Reduction of pain
- Increased bone mineral density
- Increased levels of key hormones-testosterone, human growth hormone, IGF-I and serotonin
- Quicker recovery and regeneration
- Improved balance and coordination
For strength training, Cooper Fitness Center Dallas Professional Fitness Trainer Shannon Edwards, MS, recommends using the Power Plate in conjunction with traditional weight training. For example, Shannon might have a client do a traditional push-up, and then go to the Power Plate and do a static hold in the push-up position on the Power Plate platform. The client would have his hands resting on the plate close to the bottom in a push-up position, with his feet on the floor behind them. The goal is to hold the body in the push-up position while the plate vibrates. As the trainer, Shannon sets the vibration speed/intensity and the amount of time the client holds the position.
Cooper Fitness Center personal trainers and fitness specialists have had Power Plate training and can assist members and guests in using the equipment. To schedule a personal training session or to learn more about becoming a Cooper Fitness Center member, call 972-233-4832 or visit cooperfitnesscenter.com.