The Power Plate – My Experience and Results

As mentioned in a previous writeup “The Power Plate – For Real or Just Another Vibrating Gimmick?” before this, I have had the privilege to be able to try out the Power Plate for a whole month. Read the post linked above if you’d like to get a quick overview on the Power Plate.

So now, without any further delay – here’s my experience with the Power Plate. It’s a bit long, but I just want to make sure I get my message across.

DM’s Power Plate Experience and Routine
The machine works by creating instability in the body. The Power Plate has a platform, which you stand on top of, or lie down, or attach straps to (depending on the type of exercise), which can be set to vibrate between 30 to 50 times PER SECOND. The plate on the machine moves simultaneously in three directions – up and down, side to side and back and forth.

These vibrations are so fine that you actually will not be able to see the plate move – but of course, if you stand on top of it – it’s a whole different story. With each vibration, the body is forced to perform reflexive muscle actions – contracting and relaxing up to 30 – 50 times per second! Something quite impossible to accomplish on your own.

Throughout my one-month tryout, I wasn’t really that consistent, and neither did I rely solely on the Power Plate to improve my physical condition. I still maintained half of my usual routine at my health club – performing strength training and my cardio workouts.

So during the 4-week tryout, I had:
Week 1: 3 Power Plate workouts
Week 2: 2 Power Plate workouts
Week 3: 3 Power Plate workouts
Week 4: 2 Power Plate workouts

So that’s 10 sessions altogether.

Working out on the Power Plate is actually not that complicated, but it is best when done under the supervision of a qualified trainer who can guide you and help you get the best out of the machine – and prevent injury.

What was my workout like?
For some, the vibrations were quite a funny feeling. A friend of mine often felt ticklish on his nose. Some say their brains are being shaken around – and some just hate the feeling entirely – however, I loved it.

My Power Plate workout looked something like this:

3 to 4 random exercises to warm up, then progressing to anywhere between 10 to 15 exercises. A 30 secs movement will require you to rest 30 secs, and a 45 secs movement – you rest 45 secs. You also need to ensure that you stay well hydrated throughout the workout and not rely on thirst to be your indicator – cos you’re actually working pretty hard though it may not seem like it.

Of course, there were also days when I did back-to-back circuit work on the Power Plate, and sometimes I’d just jumble up my own routine, incorporate step-ups on a step board inbetween sets – just to add some variety and challenge to the workout.

Throughout the 4 weeks, I also progressed from a beginner’s intensity of 30Hz (Frequency) and 30 secs (Duration) right up to 40Hz and 45 secs duration. The machine I used goes up to a maximum of up to 50Hz (that’s 50 vibrations per second).

Basically, any exercise you can do on the floor, you can also do on the Power Plate. So that means you could do squats, lunges, crunches and push-ups. Here’s a glimpse of some of the workouts I performed on the Power Plate and what it looks like when performing the exercise:

Front Squats

Hamstring Massage

Hamstring Stretch

Push Up

Triceps dip

I would also sometimes alternate between static movements and dynamic movements on the Power Plate – the dynamic movements are the ones that I found pretty intense. For example, you could 45 seconds of bodyweight squats easily on the ground, but try 45 seconds on the Power Plate, and your legs will be screaming for help. At the end of my workouts, which average approx 30 mins max – most times I’d be pretty tired. Your muscles fatigue quicker, and the exercise routine will be shorter.

Some people claim to see results in as little as 3 sessions, and the manufacturers themselves claim results from three 15-minute full-body workouts a week -but I’ll be honest and tell you that’s not what I experienced – though sometime halfway throughout the month, I was beginning to ‘feel’ the ‘tightness’ that many seem to speak about, and by the end of the month – the results were starting to become more obvious – in my very own mirror in my bedroom!

The results?
A month later, after having incorporated the Power Plate into my routine, my bodyfat percentage is 4 percent lesser than what it was before. Yes that is a lot! Of course I did add some additional cardio into my routine, and paid careful attention to what I ate – but what I’m trying to say is that throughout all my years, I have never been as lean as I am today – and I believe that it is due to the addition of a new tool to my workout – the Power Plate.

One thing is for certain, is that your core also will get worked using the Power Plate.

The Power Plate claims that the vibrations stimulate fast-twitch muscle fibers, and athletes who use the machines over time experience a dramatic increase in explosive strength, motor learning, muscular endurance and overall agility. Unfortunately, I am unable to comment on this as I have only been on it for a month. All I saw was better definition on my muscles and some fatloss.

What do the others say about the Power Plate?
Many people have said many things about the Power Plate – skeptics and believers have had their fair share of comments. I have an acquaintance in Penang who used the Power Plate a few years ago in another country and found that it gave relief to her back condition after just a few sessions. She’s now a true believer in the machine and has opened up her very own Power Plate studio in Penang.

Various elite athletes like LeBron James, superstars Madonna and Heidi Klum are using it. Manchester United makes the Power Plate part of their workout routine as well. Former president and CEO of Bally Total Fitness said that “This could be the most significant product to reach the industry since the treadmill.” (See more here)

Cedric Bryant, chief exercise physiologist for the American Council on Exercise says “If you are a healthy individual, WBV (whole body vibration) training should be a supplement to a sensible diet and exercise program.”

Conclusion

So there you go! If you’re thinking that the Power Plate is some sort of quick fix miracle machine – you are wrong. If you thought than you can just stand on the plate and hope that your fat ‘shakes’ off somehow… you are wrong!

Remember that when working out on the Power Plate – you need to put in some good effort as well, just like what you would do at the gym. The Power Plate will not give you lean sexy abs while you sleep or help you lose weight without having to do any work. It is NOT a magic bullet for weight loss or fitness.

The Power Plate should be used in conjunction with a comprehensive exercise program, a sensible diet and a healthy lifestyle. It is a great tool and a brand new way to accomplish your goals.

Will you see the same results I did?
It’s difficult to say. Everybody is different, and I personally watch my diet very closely, and eat very well, often preparing my own breakfast, lunch, and dinner, ensuring I get adequate amounts of calories from all food groups in their appropriate amounts.

If you’d like to read more on what the Power Plate is about, you could always visit the website at www.powerplate.com. As for me, I am a believer.

For a chance to try out the Power Plate for yourself – head over to Total Definition over the next few weeks -visit this review on Total Definition, a Professional Personal Training Centre. For a limited time only, they are giving out FREE Power Plate workouts with a Certified Personal Trainer – no hidden costs, no obligation to join – a RM150 value.

To reserve your FREE 30 minute Power Plate® Workout, please call Total Definition (located in Sri Hartamas, Kuala Lumpur, at (03) 6203 0260 or 016-2630560 or email enquiries@total-definition.com.

So give them a call and schedule an appointment ASAP! The offer ends January 15th 2009!
p.s – I’ve given them a heads up to expect you guys, my readers – so make good use of this offer!

Update: TOTAL DEFINITION is no longer in business – they have shut down some time ago.

This post was written by...

Noel Chelliah

Noel Chelliah, ACE-CPT, ACE-LWMC, has been recognized as one of the Top Transformation Experts in Malaysia. No stranger to being overweight himself, Noel has gone through a life-changing transformation himself, from fat, to fit. In 2010, Noel founded the DailyMuscle Body Transformation Camp, which today helps hundreds of individuals exercise and practice healthier habits. In his spare time, Noel serves the community with various programs that promote a healthier lifestyle, and enjoys playing with his dogs.