Powerplate

Research shows that exercising on a whole body vibration platform helps eliminate cellulite.

These research findings reveal a new and exciting solution for

fat loss and collagen remodeling. Finally, cellulite loss can be

healthy, efficient, time-saving and fun, allowing whole body

vibration users to maintain a youthful and lean, healthy look in

a relatively short time and in just a few sessions per week.

What is cellulite?

The dreaded “orange peel” or “cottage cheese” skin is a con-

dition many women suffer from. The subcutaneous tissues

are a web of connective tissue, where much of a woman’s

body fat is stored. As the separate layers of tissue are con-

nected to the skin by relatively inelastic fibers, the service of

the skin can become dimpled and puckered when the fatty

cells get enlarged. Contributing to the “mattress” effect is

fluid retention, the storage of environmental toxins, hormonal

factors, and lack of circulation. When circulation within this

web of connective tissues becomes blocked, cellular waste

stagnates, and these tissues harden as the skin loses its

elasticity. The puckering or “mattress” effect is caused by

Fig. 1. Change in cellulite levels (after six months) for two whole body vibration groups. Cellulite was measured by evaluating the deposits of subcutaneous dimpled fat.

This research was conducted at the SANADERM Professional Clinic for Skin Disease and Allergology, Bad Mergentheim, Germany (May-November, 2004) By Dr. Horst Frank and Dr. Birgit MoosResearch into the Effects of Vibration Training on Cellulite

this act of shriveling, dimpling and adherence of the skin to

tissues underneath.

Specific areas that concern many women are the buttocks,

thighs, calves, ankles and upper arms. Healthy solutions

for defeating cellulite have been elusive, but in this study the

effectiveness of whole body vibration training in dealing with

this problem is clearly shown.

The German Sanaderm Clinic performed a six-month re-

search project to investigate the effects of Acceleration

Training™ on cellulite.

whole body vibration helps reduce cellulite

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Power Plate® Power Plate® + cardio Control


Whole body vibration Whole body vibration + cardio Control

Study conclusions: In six months, the whole body vibration group - which exercised on the “classic” Power Plate® machine - achieved a 25.7% reduction of cellulite on thighs and buttocks, exercising two to three times per week, in sessions of 8-13 minutes. The whole body vibration + cardio group achieved a 32.3% reduction of cellulite on thighs and but-tocks, exercising two to three times per week in sessions of 8-13 minutes with whole body vibra-tion, plus 24-48 minutes of cardio training.

© copyright 2008 power plate internationalThe “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

Fig. 2A Change in circumference of the buttocks of the whole body vibration group and the whole body vibration + cardio group.Fig. 2B Training time of whole body vibration group and whole body vibration + cardio group

Two groups were studied:

Fifty-five subjects were divided into two groups. The first

group only trained on a Power Plate® machine, two to

three times per week, for sessions of 8-13 minutes. The

second group also used whole body vibration, but supple-

mented their 8-13 minute whole body vibration workouts

with 24-48 minutes of cardio training.

Baseline measurements and tests were completed at the

beginning of the study, and repeated six months later.

The data collected consisted of:

Skin condition (the measure of cellulite or evaluation of

the deposits of dimpled fat under the skin).

Circumference of calf muscles, buttocks, and upper

thigh.

Body composition: body fat percentage, lean mass

percentage.

How whole body vibration was used:

Participants performed four exercises on the Power

Plate® in a workout of 8-13 minutes (see fig. 3).

The results showed a significant reduction in cellulite in

both groups, showing improvement on all variables.

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A B

This proves that whole body vibration training is extremely effective and time efficient; the cardio group took four times longer to improve 32.3%, while the whole body vibration group improved 25.7% in an average of 10-minute sessions, two or three times a week, over six months.

Conclusions:

This study proves that easy, simple and efficient whole

body vibration training can defeat cellulite; it can accele-

rate and enhance collagen remodeling, improve circu-

lation, increase lean tissue, help people to lose fat and

reduce the size of buttocks, thighs and calves.

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Calf massage

LungeDeep squat

Thigh massage

Fig. 3

© 2008 copyright by power plate international www.powerplate.com

Research from Loma Linda University (USA) shows that massage exercises on a Power Plate® machine can help improve skin blood flow.

The study of Lohman et al. (2007) involved 45 subjects who

were randomly divided into 3 groups:

Group 1 performed static exercises, namely squat and 2 kinds of

calf raises at 30 Hz high on the “classic” Power Plate®

machine (see figure 1). Group 2 performed the same

exercises with the Power Plate® machine turned off.

Group 3 received 3 lots of 60 second calf massages at 30

Hz high on the Power Plate® machine (see figure 4).

Skin blood flow was measured before, immediately after and

10 minutes after the exercise.

As illustrated in figure 2 an increase in skin blood flow was

recorded both immediately and 10 minutes after massage

on the Power Plate® machine amongst the participants in

group 3.

However no change in skin blood flow was recorded amongst

the participants in the other 2 groups at either of those times.

An explanation for not finding an increase in circulation in the

exercise groups could be due to several reasons, namely

that the blood flow requirements of the active muscles was

greater than the increased blood supply, or that the fact that

the blood flow was directed away from the skin and directed

towards areas where it is needed, such as muscles.

This study shows that short spurts of massage on a Power

Plate® machine significantly increases skin blood flow on the

lower extremities e.g. the calves.

This is a summary of 2 studies conducted at the Loma Linda University in the USA published in the Medical Science Monitor, Vol. 13(2), pp: CR71-76, 20071 and Vol. 14(3), pp: CR112-116, 20082.Study 1 entitled “The effect of whole body vibration on lower extremity skin blood flow in normal subjects” by Everett B. Lohman, Jerrold Scott Petrofsky, Colleen Maloney-Hinds, Holly Betts-Schwab and Donna Thorpe. Study 2 entitled “The effect of 30 Hz vs. 50 Hz passive vibration and duration of vibration on skin blood flow in the arm” by Colleen Maloney-Hinds, Jerrold Scott Petrofsky and Grenith Zimmerman.

In the study of Maloney-Hinds et al. (2008) 18 subjects

were randomly divided into a 30 Hz high or 50 Hz high

vibration group. Both groups received 10 minutes massage

on their arms using the Power Plate® machine (see

figure 4). Skin blood flow was measured every minute

from baseline (pre vibration) up until 15 minutes after

massage.

As illustrated in figure 3 there is a marked increase in skin

blood flow after massage at both 30 and 50 Hz high with

the greatest peak after 5 minutes of massage in both

groups.

Although there is no significant difference between both

groups, the blood flow increased more rapidly and reached

a higher level amongst participants in the 50 Hz high group.

Another difference between both groups is the blood flow

during the recovery period, which remained higher amongst

the 50 Hz high group as illustrated in figure 3.

RegulaR massage on a

PoweR Plate® machine can helP

imPRove ciRculation

Study conclusions: The studies found that massage on a Power Plate® machine can significantly increase the circulation in arms and legs.

© coPyRight 2009 PoweR Plate inteRnationalThe “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

Squat Calf

Fig. 1

Fig. 2 Changes in skin blood flow between groups over time.Fig. 3 This figure illustrates the mean changes in skin blood flow as a percent of baseline skin blood flow, with standard deviations during baseline, 10 minutes of vibration and 15 minutes of recovery for both 30 Hz and 50 Hz vibration (baseline level).

This study concludes that five minutes of massage

on a Power Plate® machine at either 30 Hz or 50 Hz

significantly increases the skin blood flow and thus

circulation in the arms. Performing massage on the 50 Hz

setting on a Power Plate® machine has additional benefits

by increasing the blood flow more rapidly and retaining

the level during the recovery period, making the effects

longer lasting.

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Many people lead inactive lifestyles these days, travelling regularly by car and spending their working days seated at a computer workstation. This can result in decreased circulation and related complaints or even disorders. By providing short massage intervention with the Power Plate® machine local circula-tion can be improved, reducing the risk of dysfunction and pain, and improving skin quality and tone.

Clinical applications:

Circulation (blood flow) is essential to the human body.

Increasing the blood flow to the skin and the tissue

beneath it can improve the condition of the skin and firm

up skin tone thus helping to reduce the appearance of

cellulite.

Fig. 2

© 2009 coPyRight by PoweR Plate inteRnational www.PoweRPlate.com

Calf massage

Better circulation is also crucial for healing injured muscles,

improving oxygen supply and helping to get rid of waste

products, like lactic acid, from the muscles.

So, by increasing circulation, massage on a Power Plate®

machine can:

• help to improve skin tone

• reduce the appearance of cellulite

• encourage muscle recovery after injury

• help speed recovery after exercise

• offer an effective pre-workout warm-up

How long does the massage need to be?

Only a short massage is needed to get results. After three

minutes of massage on a Power Plate® machine, there’s

an increase in skin blood flow which lasts until at least 10

minutes after treatment. The greatest increase in blood flow

actually happens during the first five minutes of massage.

What setting should the Power Plate® machine be on?

Carrying out massage on a Power Plate® machine on

settings of both 30 Hz and 50 Hz high can increase blood

flow to the skin and thus improve circulation.

However massage carried out on a 50 Hz high setting

increases the blood flow more rapidly and keeps the level

higher du-ring the recovery period than that carried out on

a 30 Hz high setting.

Fig. 3

Fig. 4

Arm massage

Whole body vibration en-hances recovery after acl reconstruction

This is a summary of a study published in the German Magazine for Sportsmedicine - “Deutsche Zeitschrift für Sportmedizin”, Vol. 56,

No. 7/8 (special abstract issue), p. 228.

By J.D. Bastian, W. Franz, Lutrina Klinik, Department of Knee Surgery, Kaiserslautern, Germany

Empirical study of the effects of whole body vibration training after arthroscopic reconstruction of the ACL.

Conclusions:

The whole body vibration group experienced no

muscle atrophy or weakness after surgery, while

the control group suffered femoral muscular atro-

phy, weakness, and decreased coordination.

Twelve weeks after surgery, the whole body vibra-

tion group was more satisfied with the results of

the surgery; participants were stronger and felt

better.

The whole body vibration group reported less pain

than the control group.

Research evidence suggests that whole body

vibration training - executed on the “classic”

Power Plate® machine - is a significant resource

for patients wishing to enhance recovery and re-

gain strength in order to return to daily activities

of work and sport.

Weakness and atrophy in the muscles of the quadriceps

group is a common challenge for patients recovering from

reconstruction of the anterior cruciate ligament. The aim of

this study was to examine the effects of whole body vibra-

tion training on the healing process. This study sought to

build upon previously published research outcomes and in-

vestigate the hypothesis that whole body vibration training

leads to increased co-activation of the extensor and flexor

muscles of the lower extremities, causing positive effects

on joint stabilization, strength and circulation.

Method:

16 subjects were divided among two groups. Any contra-

indications to vibration training were considered. The whole

body vibration group used the Power Plate® machine com-

bined with conventional physiotherapy; The control group

used conventional physiotherapy only, 2-3 times per week,

including performing squats and lunges.

The whole body vibration group performed a 10-minute

whole body vibration program two times per week for ten

weeks, beginning the third week after surgery, in addition

to performing conventional physiotherapy. They used the

Power Plate® machine to warm up with massage exercises

for the quadriceps and hamstrings, they then performed

squats and lunges, followed by hamstring stretches.

Measurements of leg circumference (10 cm and 20

cm above the knee, 15 cm below the knee) were

taken before surgery, and again after surgery at six and

12 weeks (see fig. 2). The objective findings of muscle

measurements were supplemented by subjective data

evaluating pain perception and wellbeing using a question-

naire.

Research evidence suggests that using the whole body vibration expedites and improves recovery of anterior cruciate ligament (ACL) rupture and subsequent arthroscopic recon-structive surgery.

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Squat Lunge Hamstring Stretch

Quadriceps Massage

© copyright 2008 poWer plate internationalThe “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

Recovery from a rupture of the ACL generally leads to atrophy of the thigh and calf muscles as well as dysfunction of the knee in terms of coordination, mobility and stability. Whole body vibration training leads to an increase in muscle girth, retention of strength, recovery of coordination, mobility and flexibility. This evidence suggests that whole body vibration therapy, performed on the Power Plate® machine, following surgery aids in stabilizing joints and preventing further trauma. It provides a significant resource for pa-tients wishing to recover quickly from ACL or joint surgery in order to return quickly to life activities, work and sport.

The whole body vibration group maintained size and

strength of leg musculature while the control group suf-

fered atrophy and loss of strength. (see fig. 1).

Circumference

Fig. 1 demonstrates maintenance of muscular size and

strength for the whole body vibration group. The control

group participants experienced average muscle atrophy

in the quadriceps group, and were not able to regain

strength in all muscle groups 12 weeks after surgery.

The whole body vibration group experienced no atrophy

and no strength loss.

Fig. 1: Circumference

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Fig. 3: QuestionnaireEffect on pain reduction (top) and well-being (bottom).

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Questionnaire

Several questions were asked before and after the sur-

gery and the rehabilitation program about pain reduction

and improvement of general well-being (see fig. 3). The

answers clearly indicated that the whole body vibration

group experienced less pain and improved at a faster rate

than the control group.

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© copyright 2008 poWer plate international WWW.poWerplate.com

Fig. 1. Change in bone mineral density in the hip after 24 weeks of whole body vibration training compared to conventional strength training and an untrained control group.

The whole body vibration group trained 3 times per

week on a Power Plate® machine, for no more than

30 minutes per session. They performed static and dy-

namic exercises for the upper leg and hip area, such

as squats (one of the movements that allows you to sit

down in a chair) and lunges (fig. 3).

The conventional weight training group trained 3 times

per week, for about one hour per session, including a

separate warm-up and cool-down.

The control group did no train at all.

Whole body vibration training builds bone

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Study conclusions:

Whole body vibration training - performed on a

“classic” Power Plate® machine - leads to a significant

increase in hip area bone density (1.5%), as well as

an increase in muscle strength and postural control in

postmenopausal women.

These research findings present an exciting solution for an

ever-worsening problem in our aging population: osteoporo-

sis, loss of postural control and balance, bone fractures from

falls often resulting in difficult and incomplete recovery.

As the average age of the western world’s population in-

creases, we are faced with an increasing epidemic of oste-

oporosis. Each year millions of people suffer from fractures

due to early bone loss. One in three women and one in

eight men will suffer from osteoporosis this year. In the

U.S., 2.8 million people (80% of whom are women) suf-

fer from bone loss; 1 million have been diagnosed, while

1.8 million aren’t even aware that they are suffering from

reduced bone mineral density (BMD).

Initial studies on whole body vibration training showed in-

creases in strength in test subjects. Whole body vibration

was shown to cause the body’s muscles to contract sub-

consciously at 30 to 50 times per second, which can bring

about a powerful training effect even while simply standing

on the plate.

Three groups were studied:

The 90 participants - postmenopausal women ranging in age

from 58 to 70 – were divided into three research groups.

Research shows that whole body vibration training may be the answer to osteoporosis: it increases bone mineral density, improves muscles strength and power, and encourages fat loss in postmenopausal women.

This is a summary of a study published in the Journal of Bone and Mineral Research (Vol. 19 (3), 2004)By Sabine Verschueren, Machteld Roelants, Christophe Delecluse, Stephan Swinnen, Dirk Vanderschueren & Steven Boonen, Katholieke Universiteit Leuven, Belgium.Effect of 6-Month Whole Body Vibration Training on Hip Density, Muscle Strength and Postural Control in Postmeno-pausal Women: A Randomized Controlled Pilot Study

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© Copyright 2008 poWer plate internationalThe “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

Fig. 2.Change in dynamic (fig. 2a) and isometric (fig. 2b) strength in upper leg muscles for the whole body vibration group, the conventional training group, and the control group.

The whole body vibration’s low-strain, comfortable, safe, short-duration protocols may allow all popu-lations to achieve strength and power training effects by just standing on the vibrating plate. In less than 30 minutes, three times per week, users can achieve more strength, fat loss, better balance and reflexes, improved bone density and, ultimately, greater health.

The results:

The whole body vibration group got positive results:

strength increased as much as 16% in upper leg mus-

cles, while bone density at the hip increased by 1.5%.

In addition, the whole body vibration group showed an

improvement in postural control and balance, increased

muscle strength and lean mass while losing body fat and

fat mass. The conventionally trained subjects were able

to slow the rate of bone loss, which is consistent with

previous published studies on weight training and bone

loss. The control group subjects continued to lose bone

mineral density at the average rate.

How the Power Plate® machine was used:

The whole body vibration group performed workouts of

30 minutes or less, including static and dynamic exer-

cises for the upper leg and hip area.

The whole body vibration training variables started at a

low level, which was gradually intensified by:

* increasing duration (exercise time)

* increasing the number of exercises performed

* shortening the rest periods between exercises

* increasing frequency from 35Hz to 40Hz

* increasing amplitude from low to high

The weight training group performed conventional weight

training exercises for a total of one hour per session, inclu-

ding a separate warm-up and cool-down.

Conclusion:

Whole body vibration training :

increases bone mineral density

is a viable solution to reverse bone loss and to eliminate

osteoporosis

is an accessible training tool to help many populations

prevent falls and fractures

increases strength

improves balance and equilibrium

improves posture

stimulates fat loss

improves health

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© Copyright 2008 poWer plate international WWW.poWerplate.Com

Whole body vibration proves effective for the elderly

Fig. 1. Change in muscle strength of the legs after 24 weeks in the whole body vibration group and conventional resistance training group.

Whole body vibration training increases knee-extension strength and speed of move-ment in older women.

This is a summary of a study published in the international scientific Journal of the American Geriatrics Society (June 2004)By Machteld Roelants, Sabine Verschueren & Christophe Delecluse, Katholieke Universiteit Leuven, BelgiumWhole body vibration training increases knee-extension strength and speed of movement in older women.

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Results:The first long-term study on the effects of whole body vibration training - performed on the “classic” Power Plate® machine - in older women clearly demonstrates that strength and speed of movement increases after 24 weeks of whole body vibration.Whole body vibration training proves to be a safe, suitable, and efficient strength-training method for the aging population. The findings of this study show that whole body vibration training has great potential for application in geriatric and therapeutic settings as a safe, low-impact strength training method. The low exertion and safety of loading elderly subjects may indicate whole body vibration for weakened populations, as well as for people who are not attracted to, or physically able to perform conventional resistance training.

The hypothesis of this study was the potential of whole

body vibration, performed on the Power Plate® machine, in

a therapeutic context, where it may enhance muscular per-

formance in patients and older adults for whom standard

exercise programs are not an option. Maintaining muscle

mass, functional strength and cardiovascular performance

is a challenge for the elderly due to the risk of potential

overload and the diminished ability of the aging body to

adapt to high levels of loading. Whole body vibration pro-

vides a safe and easy opportunity to train these systems

without excessive overload.

Muscle strength and peak muscle power have a great in-

fluence on the function of older adults in activities of daily

life such as walking, climbing stairs, and rising from a chair.

Common risk factors leading to falls and hip fractures in

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older adults are muscle weakness and the inability of lower

extremity muscles to produce rapid force. Older adults lose

muscle mass with an age-related decrease in physical ac-

tivity. Therefore, the prevention of age-related strength loss

and muscle atrophy is a public health issue.

The “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

© copyright 2008 poWer plate international

Whole body vibration training minimizes the need for conscious exertion and stress on the musculoske-letal, respiratory, and cardiovascular systems. Most subjects enjoyed the whole body vibration sessions, did not consider the workouts to be difficult and reported only a moderate degree of muscle fatigue at the end of the session.

The research included 89 postmenopausal women be-

tween the ages of 58 and 74. Participants were ran-

domly assigned to three groups: the whole body vibra-

tion group trained three times per week on a Power

Plate® machine; they performed a progressive program

of static and dynamic knee extensor exercises such as

squats and lunges. The conventional training group also

trained three times per week; they performed dynamic

leg press and leg extension exercises on conventional

fitness equipment, increasing intensity from low to high

resistance. The control group did not participate in any

training for the entire duration of the study, which was

24 weeks.

The results prove that both whole body vibration and

conventional training increases muscle strength of the

legs (fig. 1). Both groups also showed an improvement

in performing the counter movement jump (fig. 2). The

speed of movement increased only for the group that

trained on the Power Plate® machine (fig. 3).

The counter movement jump is an accurate method for

measuring the stretch shortening of the muscles, a sys-

tem used in daily life in acitivities such as rising from a

chair, climbing a stair or maintaining balance. Speed of

movement is a very important measure of reaction and

balance, and plays a part in reducing the risk of falling.

Exercise variables

Training volume and training intensity of the whole body

vibration training program:

start week 12 end

Duration (minutes) 3 20 30

Number of different

exercises

2 6 9

Longest duration of vibration

without rest (sec)

30 60 60

Rest between exercises 60 5 5

Amplitude (low/high) low high high

Frequency (Hz) 35 40 40

Squat Deep squat

Fig. 2 + 3.Change in performing the counter movement jump (fig. 2). The speed of movement increased only for the group that trained using whole body vibration (fig. 3).

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Whole body vibration Conventional

+ 19,4%

+ 12,9%

Counter movement jump

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Wide squat Lunge

Whole body vibration exercises performed:

© copyright 2008 poWer plate international WWW.poWerplate.com

The effecTs of Power PlaTe® Training on fall PrevenTion in The elderly

This is a summary of a study published in ‘Gait & Posture’ no. 26, pp. 309–316, 2007. By An Bogaerts, Sabine Verschueren, Christophe Delecluse, Albrecht L. Claessens, Steven Boonen. Katholieke Universiteit Leuven, Belgium.Effects of whole body vibration training on postural control in older individuals: A 1 year randomized controlled trial.

Study conclusions: The present study, performed on a Power Plate® Next Generation (2004), shows that 1 year Power Plate® training in elderly persons resulted in reduced fall frequency and improvement of the response to surface rotations.

The aim of the study was to assess the effect of Power Plate® training on postural control and the prevention of falls in the elderly. The Power Plate® generates vibrations that activate sensory receptors in the body, in turn provoking re-flexive muscle contractions in leg and trunk muscles (tonic vibration reflex). As both sensory and motor pathways are strongly stimulated during Power-Plate® training, it is hypothesised that 12 months of training might result in improved postural control.

A total of 220 healthy older individuals between 60 and

80 years of age participated in this study. The Power Plate

group performed static and dynamic exercises (see fig 1)

on the Power Plate® for a period of 47 weeks, 3 times a

week. Training load increased gradually according to the

overload principle. The duration of one Power Plate® train-

ing sessions was maximum 40 min, including warming up

and cooling down. The fitness group program consisted

of cardiovascular, resistance, balance and flexibility excer-

cises and lasted for approximately 1,5 hours.

The control group did not participate in any training during

this period and were requested not to change their lifestyle.

Postural control was evaluated before, after 6, and after

12 months. Using different test with moving platforms, dis-

turbed vision and a moving visual surrounding.

Results:

This is the first randomized controlled study investigating

Fig. 1. Exercises from the Power-Plate training program - squat (left) and lunge (right). Initially, balance was trained indirectly by exercising on one leg, after 3 months by exercising as often as possible with-out using the handrail and after 6 months additionally the eyes were closed.

Deep squat Lunge

© coPyrighT by Power PlaTe inTernaTional

Power Plate® Training results in reduced fall frequency and improvement of the response to surface rotations.

55

60

65

70

85

75

80

Power Plate® Fitness

% NON FALLERS IN THE MOST DIFFICULT CONDITION

pre

6 months

12 months

% W

ITH

OU

T A

FA

LL

90

Control

Fig. 2.

Percentage of subjects without a fall in the most challenging condition of

the sensory test. In this condition the support surface and visual surround

moved in phase with the subject’s sway resulting in inaccurate information

delivered to eyes, feet and joints.

As the present study shows that Power Plate® training in elderly women resulted in an improved (antici-patory) postural control, and previous studies have shown a strength and power increase, Power Plate®

training seems to be a useful tool in fall prevention training for the elderly population.

control. The results suggest that Power Plate® training

may contribute to improvements in some aspects of pos-

tural control in community dwelling individuals over 60

years of age.

Some of the test didn’t show results or only in the most

challenging condition (see fig. 2). It is possible that some

test were not challenging enough for healthy older per-

sons to detect effects of training on postural sway with

the healthy volunteers without any balance problems

participated in this study.

The response to rotations improves in the toes up and

toes down condition. In the toes up condition the sway

energy scores (SES) were not different between the

three groups although they were significant different in

the toes down condition, with a significant improvement

in the Power Plate® group between pre and 6 month test

and pre and 12 month test. The SES of the fitness and

control group showed no significant changes over time

(see fig. 3).

Discussion and conclusions:

After one year of Power Plate® training fall frequency re-

duced on a moving platform in the most challenging condi-

tion. Also the response to surface rotations was improved.

The positive effects of Power Plate® training on muscle

strength seen in previous studies, its short training time and

the encouraging trends seen in the present study, support

the usage of the Power Plate® by older individuals to stay

fit, healthy and prevent falls.

This suggests that Power Plate® training – which reduces

falls and because of that risk of injuries, broken bones or

other physical problems - result in better anticipatory pos-

tural control.

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Power Plate® Fitness

SWAY ENERGY SCORE TABLE

pre

6 months

12 months

SW

AY E

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Y S

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Control

35

40

Fig. 3.

Sway Energy Scores (SES) in the toes down condition for the Power

Plate®, Fitness and Control Group at pre, 6 months and 12 months test.

* significant effect between pre and 6 months test ** significant effect between pre and 12 months test

© 2008 coPyrighT by Power PlaTe inTernaTional www.PowerPlaTe.com

Power Plate® increases strength and muscle mass in older men

This is a summary of a study published in: Journal of Gerontology: Medical Sciences 2007, Vol. 62A, No. 6, 630–635. By An Bogaerts, Christophe Delecluse, Albreacht L. Claessens, Walter Coudyzer, Steven Boonen en Sabine M. P. Verschueren.Impact of whole body vibration training versus fitness training on muscle strength and muscle mass in older men; a 1-year randomized controlled trial.

Study conclusions: Power Plate® training, performed on a Power Plate® Next Generation (2004), is at least as effective as a conventional fitness program in order to enhance isometric and explosive knee extension strength, as well as to increase muscle mass of the upper leg in community-dwelling older man. These findings sug-gest that Power Plate® training has the potential to prevent or even reverse the age-related loss of skel-etal muscle mass, referred to as sarcopenia.

The number of elderly people in Western populations is

increasing every year. Because of the fact that the popu-

lation is aging, more people will be confronted with age-

related conditions. Maintaining the best possible health and

fitness level is very important in order to prevent or cope

with any of these conditions. And there are many ways

in which people can contribute to sustain that level - for

example, a healthy diet, or staying in shape by adopting an

active lifestyle.

Aging is associated with a decline in muscle mass and

muscle strength, also known as sarcopenia. This condition

is directly linked to decreased mobility, loss of indepen-

dence, increased fall risk and a diminished quality of life

and may contribute to many other age-related disorders.

At this time, an estimated 30% of the population over 60

suffers from sarcopenia, but this number is expected to

grow exponentially.

In this study, 97 participants were divided into three groups:

a Power Plate® group, a fitness group and a control group.

Both the Power Plate® and fitness group trained three

times a week for one year. The Power Plate® group ex-

ercised for a maximum of 40 minutes (see fig 1), whereas

the fitness group trained for about 90 minutes, performing

cardiovascular, resistance, balance and flexibility exercises.

The control group was advised not to change their lifestyle

or physical activity during the project.

Results:

© 2008 coPyright by Power Plate international

One year of Acceleration Training™ showed a significant increase in muscle mass, isometric and explosive strength in older men.

Deep squat

Calves

Wide squat

Lunge

Fig. 2.

Examples of Power Plate Exercises

Fig. 2.

Overview of the Power Plate® program

© 2008 coPyright by Power Plate international

This study once again shows that Power Plate® Acceleration Training™ is a very effective training method. It enables elderly subjects to gain muscle mass and strength in less than half the time conventional fitness training would take.

Participants of both training groups showed an increase

in isometric and explosive strength. Muscle mass in-

creased as well. There was no significant difference in

results between these groups, whereas the parameters

for the control group showed that their situation had not

changed at all.

The conclusion the researchers reached was that Power

Plate® training is at least equivalent to regular fitness

training. The participants achieved the same results with

both kinds of training, however, training time of the Pow-

er Plate® group was less than half that of the conven-

tional fitness group. Participants considered the training

more pleasant and showed greater compliance.

Week Duration

set (sec)

Frequency

(Hz)

Amplitude Rest (sec) Modalities Number

of sets

1 - 4 30 35 Low 60 Static 4

5 - 9 45 40 High 60 Static & Dynamic 7

10 - 14 60 40 High 45 Dynamic 12

15 - 19 60 40 High 45 8s principle 12

20 - 24 60 30 High 30 8s principle 12

Midtest 30 30 -35 Low 30 Static & Dynamic 12

25 - 29 30 - 45 35 High 30 Dynamic 12

30 - 34 45 - 60 35 High 15 Dynamic 14

35 - 39 60 35 High 15 8s principle 15

40 - 44 60 35 High 15 8s principle & Dynamic 15

Posttest 60 35 - 40 High 15 8s principle & Dynamic 11

This study shows that using Power Plate® equipment can

be beneficial to fight age-related problems such as sarco-

penia. It is thought that this loss of muscle mass, strength

and function may contribute to several other disorders,

such as osteoporosis, type 2 diabetes, insulin resistance

and arthritis. Previous research has shown Acceleration

Training™ to have a positive effect on osteoporosis, bal-

ance and postural control. It is an effective tool in helping

to prevent some of the negative effects of aging, and may

assist the growing number of elderly in maintaining their

health and independence.

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Power Plate® Group Fitness Group Conventional Group

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7,5%

12,5%

17,5%

15%

10,9%9,8%

Isometric strength CMJ

- 5%

- 2,5%-0,6%

1,8%3,4%

3,8%

-0,7%

Muscle mass

Muscle mass and Strength

*

*

**

**

* Sig. difference

Fig. 4.

Both Power Plate® and fitness group shows a significant increase

in muscle mass and strength.

Power Plate® Group

Fitness Group

40

90

Total training time (min.)

Fig. 1.

Total training time

www.PowerPlate.com

Power Plate® traINING use-ful after aNterIor CruCIate lIGameNt reCoNstruCtIoN

This is a summary of a study published in the British Journal of Sports and Medicine, online 8 Jan. 2008. By Azar Moezy, Gholamreza Olyaei, Mohammadreza Hadian, Mohammad Razi and Soghrat Faghihzadeh - Tehran University of Medical Sciences, Iran. A comparative study of whole body vibration training and conventional training on knee pro-prioception and pos-tural stability after anterior cruciate ligament reconstruction

Study conclusions:The improvement of postural stability in the Power Plate® training group, performed on a Power Plate® Next Generation (2004), was significantly greater than that of the conventional training group. There was a significant improvement in all knee reposi-tion tests of the Power Plate® training group in both knees, except in one condition. The issue most pa-tients have trouble with after ACL reconstruction is the decreased anterior-posterior stability. The Power Plate® group showed a great improvement in anterior-posterior stability, causing the research-ers to conclude that Power Plate® training may be a very useful tool to expedite rehabilitation after ACL reconstruction.

Proprioception is the conscious perception of limb position

in space. There are many proprioceptors (sensory nerve

receptors) located in the anterior cruciate ligament (ACL).

ACL injuries reduce proprioceptive ability and postural sta-

bility. The aim of this study was to compare the effects of

a Power Plate® training program and that of conventional

therapy treatments on knee proprioception and postural

stability in ACL reconstructed subjects.

A total of 20 male athletes who underwent ACL recon-

struction surgery participated in this study. The participants

were randomly allocated to a Power Plate® group (10 sub-

jects) or a conventional therapy group (10 subjects). Both

groups participated in 12 training sessions within one month

(3 times a week). The Power Plate® group performed

Accleration Training™ exercises (see fig. 2+3), the con-

ventional therapy group performed conventional strength

exercises (hip abductors, adductors, flexors, extensors, leg

press, leg curl and squat). Both groups performed a pro-

gressive schedule.

© 2008 CoPyrIGht by Power Plate INterNatIoNal

Power Plate® training improves proprioception and balance more than conventional training in athletes who have undergone ACL reconstruction.

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Conventional Therapy Group

Power Plate® Group

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45,9%

2,1%5%

15%

25%

20%

30%

40%

35%

45%

50%

31,2%

2,9%

Eyes open Eyes closed

Fig. 1.

Improvement of anterior-posterior stability index in Power Plate®

and Conventional Therapy group with eyes open or closed.

Fig. 2.

Overview of the Power Plate® program

This study shows that Power Plate® training resulted in a greater improvement of joint stability and balance than conventional strength training. Power Plate® training also has the advantage of shorter training time. It should therefore be considered a useful addition to rehabilitation interventions after ACL reconstruction.

Results:

Both groups were tested pre and post intervention. The

subjects performed postural stability tests (with eyes

open and closed) and a knee joint reposition test. These

are standard tests, used to measure postural control

and balance. The improvements found were significantly

greater in the Power Plate® group than in the conven-

tional therapy group.

Most patients suffer from anterior-posterior instability af-

ter ACL reconstruction. The Power Plate® group shows

a 22 times greater improvement in this anterior-posterior

stability than the conventional group (fig. 1). This means

that Power Plate® training may be a valuable contribu-

tion to the rehabilitation of the anterior-posterior stability,

which is very important for the recovery of the patient.

Social relevants

With Power Plate® training, better results are obtained in

a much shorter time (24 min. vs ±60 min.) which greatly

enhances compliance and ensures subjects enjoy the

sessions more.

Session Duration

set (sec)

Frequency

(Hz)

Amplitude Rest (sec) Modalities Duration (min.

without rest)

Number

of sets

1 30 30 Low 60 Static 4 8

2 30 30 Low 60 Static 5.5 11

3 30 30 Low 60 Static & Dynamic 6.5 13

4 30 35 Low 50 Static & Dynamic 8 16



7 45 40 High 40 Static & Dynamic 13.5 18

8 45 40 High 40 Static & Dynamic 15 20





Squat Calves

Wide squat Lunge

Fig. 3.

The Power Plate® group performed the following exercises plus

the deep squat. For progression, subjects were eventually asked

to perform the exercises on one leg.

© 2008 CoPyrIGht by Power Plate INterNatIoNal www.PowerPlate.Com

Whole body vibration training iMProveS SPrint PerForManCe

This is a summary of a study published in the international scientific journal “Journal of Sports Science and Medicine” (2007) 6, 44 – 49.By Giorgos Paradisis and Elias Zacharogiannis.Track and Field Unit, Department of Sport and Exercise science, University of Athens, Greece

Study Conclusions:

Performance on the 10 m, 20 m, 40 m, 50 m and 60 m sprint improved significantly after 6 weeks of whole body vibration training, with an overall improvement of 2.7%. Step length and running speed improved by 5.1% and 3.6% respectively.Countermovement jump height increased by 3.3%, and explosive strength endurance im-proved by 7.8% overall.

The whole body vibration training period of 6 weeks - performed on the “classic” Power Plate® machine - produced significant changes in sprint running kinematics and explosive strength performance.

Introduction

Sprint performance is determined by the ability to attain

maximum running speed as fast as possible, achieving the

highest running speed and by maintaining this speed for

the required time or distance. By improving specific kine-

matics such as step length, step rate and running speed,

as well as increasing explosive strength, sprint performance

can be improved. These kinematics can be trained by im-

proving optimal motor neuron excitability and fast twitch

fiber recruitment.

Previous studies suggest that whole body vibration training

causes length changes in the muscle which stimulates recep-

tors, most likely muscle spindles, eliciting the ‘tonic vibration

reflex’. This reflex plays a part in making movements more ef-

ficient. Additionally, there are indications that the recruitment

thresholds of motor units of muscles during vibration are

lower, compared to voluntary contractions. This means your

muscles will contract with a smaller stimulus, resulting in

faster reactions. As whole body vibration training is also

reported to improve fast twitch recruitment, it was hypoth-

esized that whole body vibration training would result in a

significant increase in sprint running kinematics and ex-

plosive strength/jumping performance in non-experienced

athletes.

Method

Twenty-four volunteers were randomized into two groups.

One group performed a 6-week training program on the

Power Plate® machine; the control group did not participate

in any training. The training group performed a warming up

followed by a session on the Power Plate® machine for 16

Effects of whole body vibration training on sprint running kinematics and explosive strength performance.

1.

2.

3.

Fig. 1.

Wide squatSquat

© CoPyright 2008 PoWer Plate internationalThe “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

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6%

10%

12%

2,7%3,6%

Explosive strength endurance

CMJ- 4%

- 2%

-3,9%

5,6%

Step Rate

Time

Running Speed Step Length

Fig. 2

A whole body vibration training period of 6 weeks produced significant positive changes in kinematical characteristics of sprint running. The results of

the present study indicate that the gain of the step length was greater than the decrease of step rate (5.6% vs. - 3.9 %), so the net effect was an

improvement of running speed, resulting in enhanced sprint performance.

Overall, the conclusion of the researchers is that whole body vibration stimulates the sensory recep-tors and the afferent pathways, leading to a more efficient use of the stretch reflex. It allows for specific training of the fast-twitch fibers, contributing significantly to high-speed movements. In everyday life, im-proving these qualities will allow people to increase efficiency of movement and to prevent injuries.

to 36 minutes, three times per week. They performed 4

static exercises (squat, wide squat, one-legged squat for

both legs, see fig. 1). For the first weeks, all of the ex-

ercises were performed at 30 Hz low and an acceleration

of 2.28 g. During the course of their training, the program

was intensified according to the overload principle:

Week Exercises Time (sec)

Repe-titions

Rest betweenexercises

(min)

Sets Rest between

sets (min)

1-3 4 40 2 1 3 2

4-6 4 60 3 1 3 2

Results and conclusion

It can be argued that increasing step length could pro-

duce more velocity. However, if step length increases

and muscle force remains the same, step rate should de-

crease. Accordingly producing a slower step rate should

lose the gain from a greater step length. The results of

the present study indicate that the gain of step length

was greater than the decrease of step rate (5.6% vs. -

3.9 %), so the net effect was an improvement of running

velocity (see fig. 2).

The whole body vibration training period of 6 weeks pro-

duced significant positive changes in kinematical charac-

teristics of sprint running and explosive strength character-

istics in non experienced sprinters, most likely due to the

improved muscle contractions it provokes. The whole body

vibration group showed improvement in all of the param-

eters that were tested: running time, running speed, step

length, step rate and counter movement jump. The explo-

sive strength endurance improved by 7.8 % (see fig. 2).

Sprint performance was enhanced, with a net effect of im-

provement of running velocity and decreased time interval

over 60 meters. Jump height and explosive strength en-

durance also improved in the group that used the Power

Plate® machine.

© 2008 CoPyright by PoWer Plate international WWW.PoWerPlate.CoM

Strength gainS and higher JumpS with whole body vibration

Fig. 1. Change in strength of upper leg muscles (M. rectus femoris) after 12 weeks in both groups.

Research shows whole body vibration results in strength gains and improved vertical jump height in 12 weeks.

This is a summary of a study published in Medicine & Science in Sports & Exercise, Vol. 35, No. 6, pp. 1033-1041, © 2003, the Official Journal of the American College of Sports Medicine. By Christophe Delecluse, Machteld Roelants & Sabine Verschueren, Katholieke Universiteit Leuven, Belgium. Strength Increase after Whole Body Vibration Training Compared with Resistance Training

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Change in strength of upper legmuscles after 12 weeks

+7,0%

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+16,6%

Resistance training Whole body vibration training

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Study conclusions: Whole body vibration - performed on the “classic” Power Plate® machine - increases strength at least as effectively as conventional resistance training. The whole body vibration’s strength increases are not due to the placebo effect. Whole body vibration enhances the body’s sensory awareness and function, force produc-tion and vertical jump height.Previous studies with untrained subjects proved that whole body vibration workouts had no ad-verse side effects. In general, workouts were considered enjoyable and not exhausting. The positive results suggest the indication of whole body vibration training for therapeutic uses in populations who are not attracted to or physically able to perform conventional strength training. This may provide safe, proactive, effec-tive interventions to enhance wellness in many environments.

These research findings reveal exceptionally positive out-

comes for many populations who wish to enhance their

strength for all activities in daily life. Benefits of whole body

vibration training are not exclusive to healthy, untrained sub-

jects, like those studied here. Benefits can be seen by anyone

who wants to become or remain strong and perform better in

life. Many populations, including the elderly, post-injury and

rehabilitation patients and high-performance athletes will

benefit from the simple, effective exercises performed in

whole body vibration training.

Four groups were studied:

Sixty-seven untrained subjects were divided into four groups,

and exercised three times per week for 12 weeks.

The whole body vibration group used the Power Plate®

1.

2.

3.

4.

5.

machine. They performed standing knee extensor exer-

cises at a frequency of 35-40 Hz, such as lunges and

squats (see fig. 3).

The placebo group also used a Power Plate® machine,

which was adapted so that it did not generate vertical

sinusoidal vibration. They felt a vibration, but it was too

subtle to elicit a training effect. They performed the

2.

© Copyright 2008 power plate international

1.

The “classic” Power Plate® was manufactured by LATAM b.v. for PPI between 2000 and 2004

Fig. 2.Change in vertical jump force after 12 weeks training for the four experimental groups.

This research suggests that whole body vibration has great potential in therapeutic environments. It can enhance muscle performance in rehabilitation patients and the elderly, as well as in populations who may not be attracted to, or physically able to, perform strength training. Whole body vibration can also enhance the performance of athletes, as suggested by improved strength and vertical jump height as achieved by the subjects in this study.

Before training

After training

Whole body vibration group Conventional group Placebo group Control group

+7.6%

Change in vertical jump force after 12 week training

same exercises as the whole body vibration group.

The resistance training group performed a cardio

warm-up and knee extensor exercises on two con-

ventional strength training machines.

The control group did not participate in any training.

Tests: The contractile properties of the knee extensors

were evaluated at the start (pretest) and after 12 weeks

(posttest). A dynamometer was used both times to

measure isometric, dynamic and ballistic knee extensor

strength on all subjects.

The results:

The whole body vibration group achieved a 16.6% gain

in isometric strength of knee extensors, a 9% increase

in dynamic strength of the quadriceps muscles, and a

7.6% increase in vertical jump height. There were no

reports of adverse side effects. Most subjects found the

vibration training enjoyable and fatiguing, but did not

consider it a hard or exhausting workout.

The placebo group, using a non-functional vibration ma-

chine, did not achieve strength or power gains, although

they performed the same standing knee extensor exer-

cises.

The resistance training group achieved strength gains of

14.4% in isometric and 7.0% dynamic strength respec-

tively; there was no significant improvement in power and

vertical jump height.

The control group showed no improvement in any of the

properties measured.

Conclusions:

Training on a whole body vibration platform is an efficient

training stimulus to increase muscle strength.

In addition, it is likely that while whole body vibration training

requires little exertion and is considerd enjoyable, it does

elicit a biological adaptation that is similar to that produced

by conventional resistance training.

Whole body vibration provides people with all of the ben-

efits of strength and power training without the possible

negative effects of heavy loading, which is particularly im-

portant for populations who would not tolerate loading but

could truly benefit from gaining muscle strength and power.

Whole body vibration may be indicated for use in all strength

training environments, and for a variety of populations.

3.

4.

Lunge Squat

Fig. 3.

© 2008 Copyright by power plate international www.powerplate.Com

This is a summary of a study conducted at the University of Antwerp in Belgium. Presented at the European Congress on Obesity, May 2009 in Amsterdam.Submitted for publication.

One of the biggest health issues for obese people is visceral

(or abdominal) fat. Visceral fat is the fat tissue between the

organs in the abdomen. It is a major health concern because

there is a strong correlation between high levels of visceral

fat and the incidence of cardiovascular diseases, such as

heart disease, hypertension and diabetes.

The study of Vissers et al. (2009) involved 79 obese adults

(61 of whom completed the study), who were randomly

divided into 4 groups:

Group 1 received a hypocaloric (low in calories) diet only

program (DIET).

Group 2 received a hypocaloric diet plus fitness program

(cardio and weights exercises) (FITNESS).

Group 3 received a hypocaloric diet and progressive

Power Plate® machine program (see figure 1)

(POWER PLATE)

Group 4 made no changes to their lifestyle

(CONTROL).

Each group followed the intervention for six months and had

a six month ‘no intervention’ follow up. The anthropometric

data, body composition and metabolic features were

measured at three, six and 12 months. One measurement

performed was the determination of visceral fat tissue.

In all three intervention groups (DIET, FITNESS and POWER

PLATE) bodyweight decreased significantly, by 5-10%,

which is the international standard for a real impact on health,

in measurements taken after the 6 intervention months.

Only the FITNESS and POWER PLATE groups managed

to maintain their weight loss of 5% or more in the six ‘no

intervention’ months (see figure 1). The POWER PLATE

group even maintained a weight loss of over 10 %. The

mean weight in the POWER PLATE group was 95.2 kg, in

which case 10% means that they lost 9.5 kg of their body

weight, which is a considerable amount and is regarded to

be significant enough to improve health.

The main difference between the POWER PLATE group

and other groups is in the decrease of visceral fat that

occurred. As illustrated in figure 2, the POWER PLATE

group lost twice as much visceral fat after six months,

when compared to the FITNESS and DIET groups. The

decrease in visceral fat also remained at the same level

in the POWER PLATE group after 12 months, while the

DIET and FITNESS groups returned to their baseline values

after 12 months.

Figure 1. There was a significant difference in weight loss,

expressed as a percentage of initial weight, between the 4

study groups (p<0.001).

Whole body vibration can

reduce abdominal fat in

overWeight and obese adults.

•

•

•

•

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5

0 months 3 months 6 months 12 months

Control

Diet

Fitness

Power Plate

ch

an

ge

in

We

igh

t (%

)

-10

-15

TIME

Figure 2. There was a significant difference in visceral

adipose tissue between the 4 study groups (p<0.001).

One possible explanation for why the POWER PLATE group

did not return to baseline values as the other groups did after

12 months may be related to the hormonal changes that

Power Plate® training may cause. An animal study (Rubin

et al. 2007) showed that vibration caused the adipogenesis

(creation of fat cells) in mice to drop by 27%. Therefore

the vibration prevented the creation of new fat cells. The

underlying principles of these possible changes in humans

aren’t exactly clear yet, but research is currently being

conducted into this.

Why did the DIET group lose more visceral fat than the

FITNESS group?

The FITNESS group use more calories than the DIET group,

because of their extra fitness training. During and up to 24

hours after fitness training, the human body needs energy,

which is called the ‘after-burning’ effect. To get that energy,

the human body will burn the ‘easy’ fat tissue (such as the

subcutaneous fat) first. This means more subcutaneous fat

is burned, rather than visceral fat. The results which showed

that the FITNESS group lost more body weight than the

DIET group is caused by this reduction in subcutaneous fat

tissue.

Why did the CONTROL group lose visceral fat tissue

during the first six months and then gain visceral fat

tissue over the next six months?

This is most likely due to the fact that the CONTROL group

knew they were involved in a study which would involve

their weight and fat tissue being measured after the first

six months. This may cause them to change their lifestyle,

such as eating more healthily or eating smaller meals,

which would result in a minor decrease in visceral fat tissue,

although not of any great significance. In the second six

month phase of the study, the group could be aware that

the others being tested were not doing any interventions,

so they would feel comfortable in adopting their previous

lifestyle, or perhaps adopting even more unhealthy habits,

resulting in an increase in visceral fat tissue.

Practical Applications

Many obese or overweight people find it difficult to start an

exercise routine, as the common fitness options, such as

the gym, are too difficult or demanding, or they may feel

embarrassed by their own bodies and their low fitness level.

For obese or overweight people, the Power Plate® machine

could be the ideal introduction to exercise.

The Power Plate® machine offers several advantages.

Acceleration Training™ exercise is low-impact; reducing

strain on the joints, especially while doing static exercises.

Also the time needed to complete a workout is much shorter

on a Power Plate® machine. The average time for traditional

fitness training is approximately 60 minutes or more, while

the average time for a Power Plate® session in this particular

study was 30 minutes. This shows that exercising on the

Power Plate® machine is very time-efficient.

Study Conclusion:

Adding Whole Body Vibration training to a hypocaloric

diet can help to achieve a SUSTAINED LONG TERM

WEIGHT LOSS and can reduce visceral adipose tissue

in obese adults MORE than aerobic exercise.

© 2009 copyright by poWer plate international

WWW.poWerplate.com

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