As society continually grows in technology and increases its focus on health, more exercise devices are being developed to make achieving one’s fitness goals faster, easier and more effective.  One of these tools, known as the Power Plate, was first marketed in 1999 after studies done by Russian scientist, Vladimir Nazarov.  The Power Plate is a muscle-activation technique consisting of a vibrating platform that accelerates in a vertical direction, causing involuntary reflex contractions 25-50 times per second (compared to 1-2 times per second normally).  Producers claim that exercise for 10 minutes on the Power Plate is equivalent to 60 minutes of conventional exercise due to the Plate’s ability to activate many muscle groups simultaneously.

Sound like a typical marketing gimmick? Maybe.

Originally, the Plate was used in the Russian space program to prevent astronauts’ muscles and bones from wasting in space.  Later on, it was tested by celebrities including Madonna, Jonathan Ross, Donatella Versace and Natalie Imbruglia. It is commonly used in sport specific training for targeted muscle stimulus to key areas.  The proposed benefits include increased circulation, improved stability and inhibition of bone density loss.  The website uses numerous research studies to support the use of the Power Plate.  For instance, researchers at the University of Hull found that use of the machine by soccer players during half time prevented a decrease in performance during the start of the second half – they had decreased fatigue in their hamstrings and improved lower limb stability.  Another study suggested that vibration technology between resistance training sets may lead to increased recruitment and synchronization of motor units, minimize fatigue, and facilitate improvement in power and force. According to The European Journal of Obesity, Power Plate exercise, combined with a calorie-controlled diet, has potential to help overweight people lose weight and to maintain weight loss.  It was concluded that this combination can help achieve a sustained long-term weight loss of 5-10% and reduce visceral adipose tissue more than aerobic exercise in obese adults.

As a natural skeptic, I decided to learn more by trying out a session for myself (which I also did at Vasper. Email me for details!).  My session was around 40 minutes for a total of $35.  In a typical session, people perform exercises such as squats and push-ups on the vibrating base in a series of 30-60 seconds each, with rests of similar duration.  Training is done through gradual increases in frequency.  Beginners start with 9 minutes of resistance work, followed by 9 minutes of stretch, massage and relaxation, both on lower frequency and amplitude settings.  In order to develop strength, power, muscle tone and definition, it is key that a person stand in a position that puts tension on the muscles.  By doing compound exercises that use more than one muscle group and isolation exercises, caloric burn is increased.

Conclusion? The Power Plate is not designed to replace traditional exercise; it is designed to be an addition to an exercise program.  It is definitely a fun and unique way to exercise but was a little slow for me, made my head fuzzy, and I still worked out afterwards.  In regards to the expense, I’d prefer a monthly gym membership.  For older adults, unconditioned or obese individuals, the Power Plate provides a less threatening, simplified method of exercise with a trained coach to guide them according to their ability and fitness level.  For the conditioned athlete, the Power Plate may be beneficial in terms of improving local muscle blood flow, increasing recruitment of motor units, and breaking up muscle tension through massage.  If I was willing to pay, I would use the device for relaxation, warm-ups and cool downs.  However, in terms of real health benefits, I question the “research:” most of the studies are flawed or incomplete in their findings.  If standing on a vibrating platform produced such dramatic health benefits, one would think every sports team, celebrity and person out there would know about it, use it and be extremely fit.

Be Knowledgeable.  Be the Difference.