An Introduction to the

Benefts of Power-Plate
for a Healthier Population
Contents
01 Introduction

02 ThePower-Plate

03 TheHistoryOfWholeBodyVibration
04 CaseStudies
05 TheBenefts
06 Research
Ithasrecentlybeenestimatedthatalmosttwo-thirdsof
newmembersjoininghealthandftnessfacilitieswere
previouslymembersofanotherclub.Thisfguresuggests
thatifthetrendcontinues,thehealthandftnessindustry
willsoonrunoutofgenuinenewmembers.
Ifyouaddtothisthefactthat16%oftheUKpopulation
isoversixty-fveyearsofageandthatthispercentage
isincreasing,youmaywonderwhatcanbedonetoslow
downthedeclineinmembershiplevels.
Whenquestioned,peoplestatedthefollowingasreasons
foreithernotjoiningaclubornottakingpartinregular,
structuredphysicalactivity:
Toophysicallydemanding
Toocomplicated
Notenoughtime
Feelinguncomfortableinasocialsetting
Badpreviousexperiences
Notachievinggoalsorexpectationsnotbeingreached
Feelingsoflackofsupport.
Fromapsychologicalpointofview,thesebeliefscan
becomplicatedanddeep-rootedandshouldbesimply
acceptedratherthanquestioned.Thechallengeisthen
tofndawaytohelpthemtochangetheirbeliefsabout
physicalactivity.
Forthefrsttime,thePower-Plateoffersaformofexercise
thatcanhelptoachievethisgoal.Indoingso,itcan
alsohelpthisgroupofpeopletoachievetheeffectsand
changesthattheyactuallydesiredeepdown.
Thispresentationisdesignedtoprovideanoverviewofthe
Power-Plateandhowitworks.Italsoprovidescasestudy
materialandresearchinformationintotheeffectsofWhole
BodyVibrationtrainingonvarioushealthconditions.
Introduction
ThePower-Plateisoneofthemostexcitingtechnological
advancesinthefeldsofsportsmedicine,athletics,health
andftness.
UsingtheprinciplesofWholeBodyVibration(WBV)
training,thePower-Platecanhelppeopletoimprove
sportsperformance,enhanceftnessandwellnessand
evenacceleraterecoveryfrominjury.
TheHealthandFitnessandSportsPerformance
industriesarerifewithfadsandtrends.Often,these
productsoractivitiesrelyonunfoundedclaimswithlittle
researchorevidencetosupportthemandresultsdonot
justifythehype.
ThisisnotthecasewithWBVtraining,whichhasmorethan
30yearsofpracticalandscientifcresearchtosupportits
effcacy.Ithasbecomeincreasinglyclearthatthistraining
techniqueisvalid,effectiveandwillcontinuetogrow.

WholeBodyVibrationtrainingprovidesthefollowing
advantages:
Shortertrainingtimeforsimilarresults
Increasedmusclestrength
Improvedfexibility
Intensestimulationandincreaseof
neurologicalsystem
Increasedbloodcirculation
Aidsinthereductionofpain
Increasedbonemineraldensity
Increasedlevelsofkeyhormones-Testosterone,
HumanGrowthHormone,IGF-IandSerotonin
Massageapplications
DecreaseinCortisollevels(stresshormones)
Increaseinbalanceandcoordination.
Asresearchcontinues,wearelearningevenmoreabout
thebeneftsofWBVtraining.
Althoughstudiesusedifferentvariablesinvibrationand
methodology,theyallpointtothebeneftsofusingWBV.
Asourunderstandingofthistypeoftrainingincreases,
theimplicationsintermsofwhocouldderivebeneftfrom
italsobecomeclearer.Asaresultofthis,newresearch
isbeingconductedintotheuseofthePower-Plateina
healthandftnessenvironment.
So What is
the Power-Plate?
WhilstWholeBodyVibration(WBV)mayseemlikeabrand
newtechnologicalinnovation,theuseofvibrationfor
therapeuticpurposesactuallydatesbacktotheancient
Greekswhoutilisedittohelphealinjuries.Thedevice
theyusedconsistedofasheetoffabricwithoneend
wrappedaroundtheinjuredbodypartandtheotherend
tiedtoafexiblesawthatprovidedthevibrations.Latein
the19thCentury,famedphysicianJohnHarveyKellogg
usedmechanicalvibrationstotreatpatientsatBattle
CreekSanatorium.
WBVisbasedonRhythmicNeuromuscularStimulation
(RNS)whichdatesbackto1960whenProfessorW.
Biermann,fromtheformerEastGermanRepublic,
describedcyclicalvibrationscapableofimprovingthe
conditionofthejointsrelativelyquickly.
Russianscientist,VladimirNazarov,becamethefrst
persontoutilisevibrationtraininginitsmostmodern
application-BiomechanicalStimulation(BMS).Withthis
technologyhewasabletoinvestigateinvoluntarymuscle
contractionsandinvoluntarymovement.Thisinformation,
coupledwiththemountingknowledgeofvoluntary
movement,allowedthemtoanswermanyquestions
regardingneuromuscularcontrol.
TheRussianSpaceProgramutilizedWBVtoallowits
cosmonautstostayinspacelongerwithoutexperiencing
adversereactions.Later,balletdancerswithminor
muscleinjuriessuchasAchillesTendonitisdiscovered
thatvibrationaidedthehealingprocess.Theyalsofound
thattheirmuscularstrengthandjumpheightincreased
withonlyaquarteroftheeffortortimerequiredby
traditionaltrainingmethods.ThisledmanyofRussias
topOlympicathletestoincorporateWBVintotheir
trainingprogrammes.Sincethen,manyotherathletes
havediscoveredthebeneftsofvibrationtraining.
In1999,GuusvanderMeer,aDutchOlympicteam
trainer,begantotestthereactionofhealthy,untrained
volunteerstoWBVtraining.Basedonpositiveresults,
hedevelopedthePower-Plateandsetupspecialtraining
programstomeetthedemandsofthehealthandftness
sector.
ThePower-Plateisnowusedbyawiderangeofpeople
fromathleteslookingtoimprovetheirperformance,
toindividualsattemptingtoimprovetheirftnessand
wellbeingandthosewhohaveadisabilityorillnessthat
canberelievedoralleviatedbyWBVtraining.
Aselectionofresearchstudiesprovidinganinsightinto
thesuccessfuluseofthePower-Plateisincludedinthe
Appendix.Belowaresomeexamplesofhowindividuals
havebeneftedthroughtheiruseofthePower-Plate.
The History of Whole
Body Vibration
DorothyMcCullerSciatica
DorothyMcCullerdevelopedsevereSciaticain2001from
liftingpilesofleafetsatwork.Shewasbarelyableto
walkandwasinconstantpain.
ShewastreatedbyaChiropractor,triedBowenTherapy
andafteryearsofunsuccessfulalternativetreatment,she
underwenthospitalphysiotherapy,whichrelievedthepain
temporarily.However,herlackofexercisecontributed
tohergainingasubstantialamountofweightandthis
furtherimpededherprogress.
InFebruary2005,shesawanadvertforthePower-Platein
theEveningStandardandattendedaPower-Platesession
attheStudiosinCrawfordStreetW1.
Tobeginwithshewassostiffshecouldhardlymoveand
trainingwaspainful.Afterjustfvemonths,shewasable
todoalltheexercises-albeitatadvancedbeginnerlevel
-andshecouldevenrunabit.
DorothycannotpraisethePower-Plateenough.Shehas
seenavastimprovementinherconditionandftness
levelsandhaslostmorethanastoneinweight.Shenow
trainstwiceaweekfor30minutes.
Thebeneftshavekeptaconstantsmileonmyfaceand
havegivenmehopeforaslimmerandstrongerbody,
whichIhavenothadsince2002.
KaySmithOsteoporosis
KaySmithdiscoveredthebeneftsofthePower-Plateafter
abonedensitytestattheageof50whichshowedthatshe
hadlost20%ofherbonedensityinjusttwoyears.
ShewasprescribedthehighestdoseofFosamaxbut
wasnthappyabouthavingtotakedrugstocombatthe
diseaseandresearchedanaturalmeansofbuildingbone.

ShebeganusingthePower-Platethreetimesaweekin
Decemberof2004.Eightmonthslaterherbonedensity
hadincreasedinthespineby3.5%,intheneckofthe
righthipby2.5%andintheneckofthelefthipby0.4%
(thesmallerincreasewasattributedtoScoliosisandthe
factthatsheputsmoreweightonherrightside).
Iwashopingtostopanymoreboneloss;butIactually
builtbonewhilstgoingthroughtheMenopause,atime
whenbonelossisparticularlyrapidforwomen.Ialso
completelyavoidedtheuseofdrugsandhormones.
IamsogratefultoPower-Plateforsuchawonderful
machine.Itreallyhaschangedmylife!

MarianHarrisBrokenBack
Marianis55yearsoldandalmostlostherlifeinahorrifc
coachcrashinMenorcafveyearsagowhenshesuffered
fromabrokenbackandfracturedskullandribs.She
spentthreeweeksinintensivecareonalifesupport
machineafterabackoperationbeforebeingair-lifted
backtoEngland.
Shespentsixmonthsinbedandthenanothermonthina
wheelchairandexperiencedalmostcontinualpain.Her
jointsandmusclesweresostiffandherbacksopainful
thatitwouldtakehertwohourstogetdressed.
HerfrstexperienceofthePower-Plate18monthsago
changedherlife.Shesatonitforoneminutewithit
inbackrelaxermodeandwhenshestoodup,shewas
pain-freeforthefrsttimesincetheaccident.Shebought
herownPower-PlateinMay2004andsetupastudio
targetingthosewithOsteoporosisandArthritis.Shecan
nowdanceagainandalthoughshestillhastowalkwitha
stick,sherarelyhastouseawheelchair.
Ilostallmuscledensityandbecameverystiffafter
theaccident.ThePower-Plateishelpingmetobuildmy
strengthupandwithitIgetimmediatepainrelief.The
frsttimeIexperiencedit,IknewIhadtohaveone.
Case Histories
Case Histories
MikeSkeletalProblems,Legs
MarianHarrissbrotherMikehasexperiencedanumberof
physicalproblemsduetohavinghisleglengthenedwhen
hewas11yearsold.
Hesuffersfromcontinualpain,butisabletoalleviatethe
discomfortwhenheusesMariansPower-Plate.Usingthe
machinenotonlyrelievesthepain,italsogiveshimbetter
mobilityinhisankle.
MikedoesntusethePower-Plateasregularlyashe
shouldbecauseheisverybusy.Healwaysturnsuponmy
doorstepwhenitisgivinghimproblemsorwhenheknows
hewillneedtodoalotofwalkingduringthedayfve
minutesjustforhislegs,makeshimpain-free.

Russ-Spondilitis
Russ,aSpondilitissuffererfor12years(stiffeningofthe
spine),waspreviouslyanon-exerciser.
InSeptember2005,hejoinedFitnessFirstandwas
advisedbythepersonaltrainertousethePower-Plate.
Withherhelponthemachine,hehassucceededin
relaxinghisbodyproperlyforthefrsttimein12years.
ThePower-Platehasbecomemynewbestfriend.Its
vibrationsrelaxallthosetensemusclesgivingmesuch
afeelingofwellbeing.Itmakesmesmileandmakes
mymusclesdowhattheyaresupposedtodo.Whata
wonderfulpieceoftechnology,ithascompletelychanged
mylife!
The Power-Plate
in Practice
ThePower-PlateinPractice

ThewaythebodyreactstoWholeBodyVibrationtraining
hasasignifcanteffectontheresultsitproduces.Themost
importantandprobableexplanationsarediscussedbelow.
IncreasedStrength
Ineverydaylife,gravityhasthegreatesteffectonmuscular
development.Specifctrainingprogrammesthatare
designedtoimprovemusclestrengthutilisefastandabrupt
changesingravity,whichincreaseitsinfuenceonmuscle
structure.Weightsandotherformsofresistanceareused
toachievethis.
Musclestrengthincreasesthroughresistancetrainingwhen
properprogressionandprotocolareemployed.Thisis
calledsupercompensation
Applicationofvibrationtrainingfollowsthesameprinciples
asconventionalpowertraining-theincreasedinfuenceof
gravityiscausedbyincreasedgravityacceleration.Inother
words,WBVcreatesachangeingravitywithoutexcessive
loadsbeingplacedonthemusculo-skeletalstructure.
Thephysiologicalevidenceofthisimprovedmusclestrength
canbeseenthroughNeurologicalandMyogenicAdaptation.

NeurologicalAdaptation
NeurologicalAdaptationoccursasaresultofexerciseand
isthereforeoftenreferredtoasthefastadaptation.The
processcanbesummarisedasafasteraccessibilityofthe
motorunitsandmoreeffectiveexecutionofthemuscle
contraction.Thisisachievedthrough:
1. Improvedsynchronizationoftheimpulses
2. Improvedco-contractionofthesynergists
3. Inhibitionoftheantagonists
4.Recruitingnumberofmotorunits
5. Recruitingtypesofmotorunits.
Thebodylearnstousetheneurologicalpossibilities
availableinanoptimalway.ThisiscalledMotorLearning.

MyogenicAdaptation
MyogenicAdaptationisthebodysabilitytoadapttoa
stimulusoveranextendedperiodoftime.Therearefour
mainfactorsthatareinvolvedinthisspecialisedtypeof
adaptation:
1. Hypertrophy-anincreaseinsizebroughtaboutbythe
bodysabilitytocreatemoreproteins,thusmakingthe
musclesbiggerandstronger.
2. Intra-muscularcoordination-thisiswhenthemuscle
fbreswithinthesamemusclestartworkingtogether
inasmootherandfasterway,resultinginastronger,
moretonedmuscle.
3. Hyperplasiaanincreaseinmusclecellnumbers,
resultinginanincreaseinmusclesizeandstrength.
4. Infuencesonfbretypifcation-Thisallowsthebody
tomaintainitsfasttwitchmusclefbresforlonger,thus
improvinganddevelopingitscapacitytodeveloppower
andagility.
Atfrst,increasesinstrengthstemfromaNeurological
Adaptationandarecharacterisedbyanimproved
neurologicalsystem.Theseneurologicaladjustmentscan
setinafteronlyafewdayswhenusingWBV,ratherthan
upto10weeks,asisthecasewithconventionalexercise.
MyogenicAdaptation,whichusuallytakesafewmonths,
cantakejustafewweeks.ThewayinwhichWholeBody
Vibrationtrainingstimulatestheneurologicalsystemis
responsibleforthisacceleratedreaction.
Itisoftenassumedthatonlyathletesoradvancedtrainers
requiretheeffectsofMyogenicAdaptation.However,
everyoneespeciallytheelderly-requiresthesameability
fortheirbodiestodevelopinordertomaintainbalance,
strengthandtheabilitytoadapttoasurfacethatthey
wouldotherwisebeunstableupon.

BloodCirculation
WholeBodyVibrationtrainingalsoincreasesblood
circulationinthemuscles.Duringcontractionofamuscle
groupthecapillariesaresqueezedshut.Theyopentolet
bloodthroughwhenthemusclesrelax.Whenyoualternate
contractingandrelaxingamuscle,anaturalmuscle-
pumpmechanismiscreated,causinganincreaseinblood
circulation.
InWBVtraining,dependingontheselectedfrequency,
muscles(andthereforecapillaries)contractthirtytoffty
timespersecond.Themuscle-pumpmechanismisthereby
utilisedatanoptimumlevelandbloodcirculationimproves.
Thisoptimisationofbloodcirculationcouldbeextremely
benefcialtoanyonesufferingfromacirculatoryor
peripheralvascularcondition.
InfuenceonBoneDensity
ThenegativeeffectsofspacetravelandZeroGravity
havebeenwelldocumentedanditisgenerallyknownthat
movementfavourablyinfuencestheboneremodelling
process.Thelevelofresistance(load)infuencesthe
reconstructionandqualityofthebone.
Bonerespondsbettertodynamicratherthantostatic
exercises.Ifload-inducedlocalstrainsexceedthe
MinimalEffectiveStrain(MES)theminimalamountof
stimulusnecessarytoinitiatenewboneformationthen
remodellingwillbeinducedandbonemassisincreased.
However,ifcustomaryboneloadingisdecreased,or
boneissubjectedtodisuse,itspeakstrainsfallandthe
remodellingprocesswillcease.

Toavoidlowbonemineraldensityinoldage,itis
recommendedthatpeopletraintoelevatetheirPeakBone
Mass-themaximumbonemassachievedduringearly
adulthood-whilethemechanismsforoptimalbonegrowth
arefunctioningatpeaklevels.Thisisaccomplishedby
trainingvariationandmechanicalloading.

Mechanicalloadingisessentialtothestimulationofbone
mineralgrowthandconsistsof:
Loadmagnitude-intensity
Loadrate-speed
Loadforce-direction
Loadvolume-setandrepetitionnumber.
Asbonemineralcontentbeginstodiminish,theriskoffall-
inducedfracturesincreases.Osteopenia,theprecursorto
Osteoporosis,isdefnedasabonemineraldensitybetween
1and2.5standarddeviations(SD);whereasOsteoporosis
isabonemineraldensitybelow2.5SD.
Severalkeyfactorshavebeenlinkedtothelossofbone
mineraldensity:
Lackofphysicalactivity
Hormonalchanges
Dietaryornutritionalintake
Geneticpredisposition
Inmostcases,itisverydiffcult-orevendangerous
-totraintheelderlywiththerequiredmechanicalloads
necessaryforboneremodellingtooccur.However,as
researchhasshown(seeappendix),thePower-Platecan
safelyachievetheloadsnecessaryforboneremodelling.
Flexibility/Mobility
Nazarov,thefrstresearchertoexperimentextensively
withWBVasatrainingmethod,wasprimarilyconcerned
withitseffectonfexibility.Hefoundthatstretchexercises
withvibrationgaveagreaterincreaseinfexibilitythan
stretchexercisesalone.
Theunderlyingmechanismaffectingfexibilitywas
targetedthroughashiftofthepainthresholdandthe
stimulationofGolgiTendonOrgans(GTOs).Thiscauses
theinhibitionofthestretchrefexthatweallfeelwhen
westretchamuscle,therebyenablingustoincreasethe
stretch.
JointMobility
Themobilityofajointisexpressedbythenumberof
degreesinitsrangeofmotion(ROM).
Theimportanceoffexibilityandmobilityisoften
understated.However,itisestimatedthatasmuchas
99%oftheadultpopulationisalreadysufferingfroma
muscleimbalancesomewhereinthebody,thusleadingto
thepossibilityofpainortightnessifleftuntreated.

IncreasedHormoneProduction
InWBVtraining,thebodyisstimulatedtoproduce
increasedquantitiesofGrowthHormones(GH),Insulin-
likeGrowthFactor-I(IGF-I)andTestosteroneinavery
shortspaceoftime(eightto12minutes).Thereisalsoa
dramaticdecreaseinCortisol,thestresshormone,aswell
asanincreaseintheproductionofNeurotransmittersand
EndorphinssuchasSerotoninandNeurotrophin.These
changesaregreaterthanthoseachievedthrough
aconventional,intensepowertrainingsession.
DuetothedecreaseinCortisollevels,thishormonal
responsetoWBVtraininghasnotbeenfoundtocause
eitherageneralstressreaction,oraresponsethatis
commonforhigh-intensityexercise.
Massage
Theheartandskeletalmuscles,whichmakeup40%of
totalbodyweight,ensurearhythmiccirculationofthe
blood.Microcirculationthroughtheorgansisalsoachieved
throughthemusclesabilitytopumpbloodandthelatest
researchstudiesshowthathealthyskeletalmuscles
oscillateatspecifcfrequenciesandamplitudes.
Thissynchronizationoftheskeletalmusclefbres,which
arenotvisibletothenakedeye,causesapumpandsuction
effect,supportingtheheartandplayingadeterminingrole
inthebloodsupplyoftheentireconnectivetissue.
Wherethebodyisnotfunctioningatanoptimum
level,WBVnormalizesprocessesthatarelinkedtothe
biochemicalandphysicalrhythms,therebyinitiatingand
stimulatingthebodysnaturalabilitytohealitself.
Disease
Itiswellknownthatindividualssufferingfromconditions
suchasArthritis,Parkinsons,MultipleSclerosis,Diabetes,
Osteoporosisandobesity,aswellasmanyotherconditions,
benefttremendouslyfromphysicalactivity.
Unfortunately,sufferersoftheseconditionsareoften
unabletoexerciseduetolossofmuscularstrength,
coordinationorbalance,jointpainandpoorcirculation.
Inmanycases,theyarealsohinderedbyfearof
embarrassment.
BecauseusingaPower-Plateissoeasy,thebeneftsof
physicalactivityarenowwithinreachformanyofthosenot
abletopartakeinconventionalexercisesuchaswalking,
weightliftingorcycling.Bystimulatingthebodysnatural
abilitytoincreasemuscularstrength,balance,blood
circulation,lymphsystemdrainage,endocrinesystem
responseandbonemineraldensity,individualsarenow
abletofghttheaffectsofmanydebilitatingdiseases.
Although,therearenocuresformanyoftheconditions,
thePower-Platecanproviderelieffrommanyofthe
symptomssufferedandhopefullyabetterqualityoflife.
Gfn\i$GcXk\gifm\j\]]\Zk`m\]fi
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Fi. 1.
PercenLaqe chanqe in muscle sLrenqLh ol Lhe leqs alLer 2^
weeks lor Lhe PowerPlaLe Lraininq qroup and convenLional
resisLance Lraininq qroup.
WhcIe-Bcdy-Vibraticn Trainin !ncreases Knee-Extensicn Strenth and Speed cf
Mcvement in 0Ider Wcman.
MachLeld RoelanLs, Sabine Verschueren & ChrisLophe Delecluse
KaLholieke UniversiLeiL Leuven, Belqium
Published in Lhe lnLernaLional ScienLilc Journal: JcurnaI cf the American Ceriatrics Scciety (June 200^)

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Pcwer-PIate research - Pcwer-PIate prcves effective fcr the eIderIy CopyriqhL by PowerPlaLe lnLernaLional B.V.
ResuIts:
The hrst Icn-term study cn the effects cf
Pcwer-PIate trainin in cIder wcmen cIearIy
demcnstrates that strenth and speed cf
mcvement increases after 24 weeks cf train-
in cn the Pcwer-PIate.
Pcwer-PIate trainin prcves tc be a safe,
suitabIe, and efhcient strenth-trainin
methcd fcr the ain pcpuIaticn. The hnd-
ins cf this study shcw that Pcwer-PIate
trainin has reat pctentiaI fcr appIicaticn
in eriatric and therapeutic settins as a
safe, Icw-impact strenth trainin methcd.
The Icw exerticn and safety cf Icadin eI-
derIy subjects may indicate Pcwer-PIate fcr
weakened pcpuIaticns, fcr thcse whc are nct
attracted tc cr abIe tc perfcrm ccnventicnaI
resistance trainin.
1he hypoLhesis ol Lhis sLudy was Lhe qreaL poLen
Lial ol PowerPlaLe in a LherapeuLic conLexL, where iL
may enhance muscular perlormance in paLienLs and
older adulLs who are noL aLLracLed Lo or are noL able
Lo perlorm sLandard exercise proqrams. MainLaininq
muscle mass, luncLional sLrenqLh and cardiovascu
lar perlormance is a challenqe lor Lhe elderly due Lo
risk ol poLenLial overload and Lhe diminished abiliLy
ol Lhe aqinq body Lo adapL Lo hiqh levels ol loadinq.
PowerPlaLe provides a sale and easy opporLuniLy Lo
Lrain Lhese sysLems wiLhouL excessive overload.
Muscle sLrenqLh and peak muscle power have a qreaL
inluence on Lhe luncLion ol older adulLs in acLiviLies
ol daily livinq such as walkinq, climbinq sLairs, and ris
inq lrom a chair. Common risk lacLors leadinq Lo lalls
and hip lracLures in older adulLs are muscle weak
1.
2.
ness and Lhe inabiliLy ol lower exLremiLy muscles Lo
produce rapid lorce. Older adulLs lose muscle mass
wiLh an aqerelaLed decrease in physical acLi
viLy. 1herelore, Lhe prevenLion ol aqerelaLed sLrenqLh
loss and muscle aLrophy is a public healLh issue.
Pcwer-PIate trainin minimizes the need fcr ccnscicus exerticn and stress cn the muscuIcskeIetaI,
respiratcry, and cardicvascuIar systems. Mcst subjects enjcyed the Pcwer-PIate sessicns, and did
nct ccnsider it tc be a difhcuIt wcrkcut, and repcrted a mcderate deree cf muscIe fatiue at the
end cf the sessicn.
Pcwer-PIate !nternaticnaI B.V. www.powerplaLe.com
1he research included 89 posLmenopausal women
beLween Lhe aqes ol 58 7^ years old. ParLicipanLs
were randomly assiqned Lo Lhree qroups: Lhe Po
werPlaLe qroup Lrained Lhree Limes per week lor
2^ weeks, Lhey perlormed a proqressive proqram
ol sLaLic and dynamic knee exLensor exercises such
as squaLs and lunqes. 1he convenLional Lraininq
qroup Lrained Lhree Limes per week lor 2^ weeks,
Lhey perlormed dynamic leq press and leq exLen
sion exercises on convenLional lLness equipmenL,
increasinq lrom low Lo hiqh resisLance.
1he conLrol qroup did noL parLicipaLe in any Lrain
inq.
1he resulLs prove LhaL boLh PowerPlaLe and con
venLional Lraininq increases muscle sLrenqLh ol Lhe
leqs (lq. ). BoLh qroups also showed an improve
menL in perlorminq Lhe counLer movemenL |ump
(lq. 2). 1he speed ol movemenL increased only lor
Lhe qroup LhaL Lrained on Lhe PowerPlaLe (lq. 3).
1he counLer movemenL |ump is an accuraLe me
Lhod lor measurinq (Lhe sLreLch shorLeninq) ol Lhe
muscles, a sysLem used in daily lile such as risinq
lrom a chair, climbinq sLair or mainLaininq balance.
Speed ol movemenL is a very imporLanL measure
ol reacLion and balance, and reduces Lhe risk ol
lallinq .
Exercise VariabIes
1raininq volume and Lraininq inLensiLy ol Lhe Power
PlaLe Lraininq proqram:
sLarL week 2 end
DuraLion (minuLes) 3 20 30
Number ol dillerenL
exercises
2 6 9
LonqesL duraLion ol vibra
Lion wiLhouL resL (sec)
30 60 60
ResL beLween exercises 60 5 5
AmpliLude (low/hiqh) low hiqh hiqh
Frequency (Hz) 35 ^0 ^0
SquaL Deep squaL
Fi. 2 + 3.
Chanqe in perlorminq Lhe counLer movemenL |ump (lq. 2). 1he speed ol movemenL increased only lor Lhe qroup LhaL Lrained on Lhe
PowerPlaLe (lq. 3).

Power Plate Conventional

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PowerPlaLe exercises perlormed:
Fig. 1.
Change in bone mineral density in the hip after 24 weeks
of Power-Plate training compared to conventional strength
training and the untrained control group.
The Power-Plate group trained 3 times per week,
maximum 30 minutes per session, containing stat-
ic and dynamic exercises for the upper leg and hip
area, such as squats (the movement that allows
you to sit down in a chair) and lunges.
The conventional weight training group trained
3 times per week, about one hour per session,
including a separate warm-up and cool-down.
The control group did no training.
Power-Plate training builds bone
-0,6
-0,4
-0,2
0,0
0,2
0,4
0,6
0,8
1,0
-0,8
Power-Plate Conventional Control
Bone mineral
density
+ 0,93%
- 0,62%
- 0,51%
P
E
R
C
E
N
T
A
G
E

C
H
A
N
G
E
Study Conclusions:
Power-Plate training leads to a signicant (1.5%)
increase in hip area bone density, also muscle
strength and postural control increases in post-
menopausal women.
These research ndings present an exciting solution
for an ever-worsening problem in our aging popula-
tion: osteoporosis, loss of postural control and bal-
ance, bone fractures from falls, and difcult and in-
complete recovery from traumatic falls.
As the average age of the worlds population increas-
es, we are faced with the increasing epidemic of oste-
oporosis. Each year in the U.S. more than 1.5 million
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
men and women suffer from bone loss, 1 million have
been diagnosed, while 1.8 million arent even aware
that they are losing integrity in the remodeling of their
bones.
Initial studies on Power-Plate training showed increas-
es in strength in test subjects. The Power-Plate causes
the bodys muscles to contract subconsciously at 30x
to 50x per second, which can stimulate a power train-
ing effect while simply standing on the plate.
Three groups were studied:
The 90 participants - postmenopausal women ranging
in age from 58 to 70 were divided in three research
groups.
Power-Plate research - Power-Plate training builds bone Copyright by Power-Plate International B.V.
Research study shows that exercising on the Power-Plate may be the answer to
osteoporosis: Power-Plate increases bone mineral density, improves strength, power
and encourages fat loss in postmenopausal women.
This is a summary of a study published in Journal of Bone and Mineral Research (Vol. 19 (3), 2004)
Effect of 6-Month Whole Body Vibration Training on Hip Density, Muscle Strength and Postural Control in Post-
menopausal Women: A Randomized Controlled Pilot Study
By Sabine Verscheuren, Machteld Roelants, Christophe Delecluse, Stephan Swinnen, Dirk Vanderscheuren & Steven
Boonen, Katholieke Universiteit Leuven, Belgium.
1.
2.
3.
Fig. 2.
Change in dynamic (g. 2a) and isometric (g. 2b) strength in upper leg muscles for the Power-Plate group, the conventional training
group, and the control group.
The Power-Plates low-strain, comfortable, safe, short-duration protocols may allow all popula-
tions to achieve strength and power training effects by just standing on the vibrating plate. In
less than 30 minutes, three times per week, patients and exercisers can achieve strength, fat
loss, better balance and reexes, improved bone density and ultimately, greater health.
The Results:
The Power-Plate group got positive results: strength
increased as much as 16% in upper leg muscles,
while bone density at the hip increased 1.5%. And,
as a bonus, the Power-Plate group showed an im-
provement in postural control and balance, they in-
creased their muscle strength and lean mass while
they lost body fat and fat mass.
The conventionally trained subjects were able to
slow bone loss, which is consistent with 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 was used:
The Power-Plate group performed workouts in 30
minutes or less, including static (still) and dynamic
(moving) exercises for the upper leg and hip area.
The Power-Plate training variables started at the
lowest (easiest) levels, and progressed with:
* increased duration (exercise time)
* increased number of exercises performed
* shortened rest periods between exercises
* increased frequency from 35Hz to 40Hz
* increased amplitude from low to high
The conventional weight training group performed
conventional weight training for a total of one hour
per session, including a separate warm-up and cool-
down.
Conclusion:
The Power-Plate training:
* increases bone mineral density
* is a viable solution to reverse bone loss and to elimi-
nate osteoporosis
* is an accessible training tool to help many popula-
tions prevent falls and fractures
* increases strength
* improves balance and equilibrium
* improves posture
* allows fat loss
* improves health
-5
0
5
10
15
20
Dynamic muscles
strength in the
knee extensors
Power Plate Conventional Control
+ 16%
+ 10%
+ 2%
P
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R
C
E
N
T
A
G
E

C
H
A
N
G
E
-5
0
5
10
15
20
Isometric muscles
strength in the
knee extensors
+ 15%
+ 16%
- 2%
P
E
R
C
E
N
T
A
G
E

C
H
A
N
G
E
Power-Plate Conventional Control
A B
Power-Plate International B.V. www.power-plate.com
Lunge Deep squat
Strength Gains and Higher Jumps
with Power-Plate
Fig. 1.
Percentage change in strength of upper leg muscles (M.
rectus femoris) after 12 weeks for the Power-Plate training
group and conventional resistance training group.
Research study shows Power-Plate brings strength gains and improved vertical
jump height in 12 weeks compared to conventional strength training and to placebo.
This is a summary of a study published in Medicine & Science in Sports & Exercise

, Vol. 35, No. 6, pp. 1033-1041,

2003, the Ofcial Journal of the American College of Sports Medicine.
Strength Increase after Whole Body Vibration Training Compared with Resistance Training
By Christophe Delecleuse, Machteld Roelantts & Sabine Verscheure, Katholieke University of Leuven, Leuven, Belgium.
0
5
10
15
20
D
y
n
a
m
i
c
I
s
o
m
e
t
r
i
c
D
y
n
a
m
i
c
I
s
o
m
e
t
r
i
c
t
t
Change in strength of upper leg
muscles after 12 weeks
+7,0%
+14,4%
+9,0%
+16,6%
Resistance training Power-Plate training
P
E
R
C
E
N
T
A
G
E

C
H
A
N
G
E

Power-Plate research - Strength Gains and Higher Jumps with Power-Plate Copyright by Power-Plate International B.V.
Study Conclusions:
The Power-Plate increases strength at least
as effectively as conventional resistance
training.
Proof that the Power-Plates strength in-
creases are not due to the placebo effect.
The Power-Plate enhances the bodys sensory
awareness and function, force production and
vertical jump height (a measure of power).
The studys previously untrained subjects
found the Power-Plate workouts to create no
adverse side effects. They found the work-
outs were enjoyable and not exhausting.
The positive results suggest the indication
of Power-Plate training for therapeutic uses
with populations who may not be able to per-
form or are not attracted to strength training.
This may provide safe, proactive, effective in-
terventions to enhance wellness in many en-
vironments.
These research ndings reveal exceptionally positive
outcomes for many populations who wish to enhance
their strength for activities of daily living. Benets
of Power-Plates training are not exclusive to healthy
untrained subjects, like those studied here. Benets
can be seen by anyone who wants to become or re-
main strong and perform better in life. Many popula-
tions such as geriatric, post-injury, rehabilitation, and
performance athletes will benet from the simple,
effective exercises performed while standing on the
Power-Plate.
Four groups were studied:
Sixty-seven untrained subjects were divided into four
groups, and exercised three times per week for 12
weeks.
a.
b.
c.
d.
e.
The Power-Plate group used Power-Plate exclu-
sively. They performed standing knee extensor
exercises at a frequency of 35-40 Hz, such as
lunges and squats (see pictures)
The placebo group also used the Power-Plate, on
a setting that did not generate vertical sinusoidal
vibration. They felt a vibration, but it was too
1.

2.
Fig. 2.
Percentage change in vertical jump force after 12 weeks training for the four experimental groups.
This research suggests that Power-Plate has great potential in therapeutic environments where
it can enhance muscle performance in rehabilitation patients and in the elderly, and in populations
who may not be able to perform or be attracted to strength training. The Power-Plate can also en-
hance performance of athletes, as suggested by improved strength and vertical jump height.
Power-Plate group Conventional group Placebo group Control group
Before training
After training
+7.6%
Change in vertical jump
force after 12 week training
Power-Plate International B.V. www.power-plate.com
subtle to elicit a training effect. They performed
the same exercises as the Power-Plate group.
The resistance training group performed a car-
dio warm-up and knee extensor exercises on
two conventional strength training machines.
The control group did not participate in a trai-
ning program.
Tests: The contractile properties of the knee ex-
tensors were evaluated at the start (pretest) and
after 12 weeks (posttest). A dynamometer was
used both pretest and posttest to measure isomet-
ric, dynamic and ballistic knee extensor strength
on all subjects.
The Results:
The Power-Plate group achieved a 16.6% gain
in isometric strength of knee extensors, a 9% in-
crease in dynamic strength of the quadriceps mus-
cles, and a 7.6% increase in vertical jump height.
There were no reports of adverse side effects.
Most subjects found the vibration loading as enjoy-
able and fatiguing, but did not consider it a hard or
exhausting workout.
The placebo group, using a placebo Power-Plate,
did not achieve strength or power gains; they per-
formed the same standing knee extensor exercises
on a Power-Plate that created no vertical vibration
loading.
The resistance training group achieved strength
gains of 14.4% in isometric and 7.0% dynamic
strength were achieved, while there was no improve-
ment in power and vertical jump height.
The control group did not increase in any of the
measurements.
Conclusions:
Training on the Power-Plate has proven to be an ef-
cient training stimulus to increase muscle strength.
In addition, it is likely that while Power-Plates Whole
Body Vibration requires little exertion and is enjoy-
able, it elicits a biological adaptation that is similar to
that produced by resistance and explosive strength
training.
The Power-Plate provides all the benets of strength
and power training, without the dangers of heavy
loading, particularly for special populations who
would not tolerate loading but will benet from
strength gains. The Power-Plate may be indicated
for use in all strength training environments, and for
varied populations.
3.
4.
Lunge Squat