Bedienungsanleitung Power Plate MY3 (Seite 12 von 16) (Englisch)

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Varying the Intensity

The correct step-by-step build up of

intensity is extremely important for your

training to be carried out both efﬁciently

and responsibly.

For the Power Plate

my3™ model, there

are several variables that can be used to

vary the intensity:

Length of time for each exercise

Rest time between exercises

Number of exercises

Frequency (amount of vibrations per

second, measured in Hertz)

Amplitude (distance the plate moves

vertically per vibration)

Sessions per week (between 2 and 3

is optimal)

Muscle tension (how tightly contracted

the muscle is) by changing the angle of

the joint or, for example, performing the

exercise on one leg only

Complexity of movement or additional

movement (i.e., active or dynamic

movement versus only holding an

exercise position)

Additional weight or extra load, i.e., using

a weight vest or dumbbells

The exact way of using the variables is

complex and depends on the individual and

training goals of the person involved. Other

factors that should be taken into account

are injuries, limitations, speciﬁc demands

and/or any other circumstances inﬂuencing

the body (and mind).

In general the following progression steps

can be taken:

Exercise time, number of exercises and

rest time

These settings depend completely on

your training goals. If you are new to

Acceleration Training™ sessions, we

recommend performing only a few

exercises and resting for the same amount

of time as is spent actively using the

Power Plate

machine. After a while, more

exercises can be added.

When trying to accomplish weight loss,

cardiovascular or endurance improvements,

rest time can be reduced, exercise time can

be extended and the number of exercises

can be increased to add to the total volume

of training.

For recovery, ﬂexibility and preparation, it

is better to perform speciﬁc exercises and

keep the total volume low, with enough rest

between exercises.

For strength, power and speed, the

intensity (i.e., Hertz settings) per exercise

can be increased, but the total volume

should be kept low.

Example: If you are training for endurance

or weight loss goals, you should

progressively extend the duration of training

to multiple sets of 60 seconds each and

cut the rest period to 30 seconds or less

between subsequent sets. If your goal is to

achieve maximum strength or power, you

should do multiple sets of short duration on

high amplitude, and take long rest periods,

from 1 to 4 minutes.

Amplitude

For each type of exercise, we recommend

the following amplitude settings:

Stretch setting should be LOW

Strength setting should be LOW,

progressing to HIGH

Massage setting can be HIGH

Relaxation setting should be LOW

When amplitude is increased from Low to

High, frequency and volume of exercise

should be (temporarily) decreased and the

rest period increased proportionally.

Mats

The mats dampen the vibrations. The

thinner the mat, the more vibrations are

transmitted to the body, so the more

intense the vibrations will be. When using

the mats, always begin with the thickest

option. Always use a mat when you have a

body part in contact with the plate surface,

or if you are exercising in socks or bare feet.

Mat number

1 = thick

2 = medium

3 = thin

•

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Power Plate MY3 Seite 12

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