Use Powerplate to tone up fast!

Vibration training was originally developed to keep astronauts in shape in a weightless environment, now you can use it too to get definition and muscle tone, stat.

Whole Body Vibration Therapy (WBVT) was first used to keep astronauts in shape in deep space. It’s also used to speed up recovery from sports or accidental injuries and now it wages war on cellulite as well, with celebrities like Madonna and Claudia Schiffer swearing by it.

It’s said to loosen coagulated tissue and adhesions, break down fat cells and improve mobility of tissue layers.

How it works
The multi-directional movement of the unstable base of a Powerplate machine (at leading gyms) means 95% of your muscles are contracting intensely without any extra effort from you – meaning you get far more workout in far less time. (If a 60kg woman performs a squat at a frequency of 30 Hz on low amplitude, it’s equivalent to squatting with a 50kg weight.)

Using the settings

• Time: how long the exercise lasts (15 – 60 seconds)
• Frequency: how many times per second the Powerplate vibrates in all 3 directions (30, 35, 40 and 50 Hz)
• Amplitude: how high the vibrations are (low: 2mm and high: 4mm)

Trainer’s tip: “Raise your heels slightly when standing on the Powerplate and never put any bony part of your body directly on the plate. Standing flat-footed can be uncomfortable and may induce motion sickness.”

What to do

Warm up with 10 minutes of easy cardio on a rower or elliptical trainer – which work both upper and lower body muscles. Then do these 5 moves in order.
Repeat each exercise twice with 1 minute’s rest in between. Start with 2 sessions per week, with at least 48 hours rest between each session.

1. Squat

Works glutes, quads and hamstrings

Settings:
Time: 60 sec
Frequency:30 Hz
Amplitude: Low

Stand on the Powerplate with feet shoulder width apart, weight evenly distributed between feet, heels slightly lifted. Bend hips and knees to 90º – arms stretched out in front for balance. Hold this position for the first 15 seconds (0-15), then straighten the legs and do normal dynamic squats for the next 15 seconds (15-30). Repeat the static position for the next 15 seconds (30-45). Straighten the legs and do active squats again for the last 15 seconds (45 -60).

Trainer’s tip: By alternating static and dynamic contractions you’ll activate more muscle fibres.

2. Press up

Works chest, front deltoids and triceps

Settings:
Time: 60 sec
Frequency: 30Hz
Amplitude: Low

Start with toes on the floor, hands on the Powerplate, shoulder width apart (if this is uncomfortable rest the knees on a mat). Bend the arms to 90º, until you feel a stretch in the chest. Hold this position for the first 15 sec (0- 15). Then straighten the arms and do active push-ups for the next 15 sec (15- 30). Repeat the static (30-45) and dynamic (45-60) sets to complete the exercise.

Trainer’s tip: If your wrists take strain during a press-up, use dumbbells as handles.

3. Standing abdominal crunch

Works abs, lats and arms

Settings:
Time: 60 sec
Frequency: 30Hz
Amplitude: Low

Stand on the Powerplate. Grabbing the handles, bend slightly forward and keep the knees soft. Now start pulling the shoulders backwards and down. Contract abdominals.

4. Bent over pull

Works mid trapezius and rhomboids

Settings:
Time: 60 sec
Frequency: 30 Hz
Amplitude: High

Start by grabbing the straps attached to the machine. Stand on the floor close to the Powerplate and slightly bend forward from the hips, keeping knees soft. Lift elbows to shoulder height and pull the straps using the upper back muscles. Make sure that there is enough tension on the straps. Hold this position for 60 seconds.

Trainer’s tip: Putting the amps on high means the vibrations can be carried through the straps to your body.

5. Lateral raise

Works mid deltoids

Settings:
Time: 60 sec
Frequency: 30 Hz
Amplitude: High

Hold both straps. Standing close to the Powerplate, with knees and elbows soft, raise arms outwards to shoulder height. Engage the shoulder muscles and make sure that there is enough tension in the straps. Hold this position for 60 seconds.

Make it harder

Once you’ve mastered the static exercises (holding each position), change the joint angle before progressing to dynamic exercises. Starting out, begin with 30 seconds, and as your fitness level improves, gradually increase the duration. When you’re ready increase the frequency (going back to 30 seconds duration). Lastly up the amplitude to high.