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Power Plate® Blog

Preparing for the Snow Plough - A beginners guide to getting ready for the slopes

As a self-classified intermediate skier having discovered, and subsequently fell in love with the sport 5 years ago, I still vividly remember, as do my hips and knees, the first visit to the indoor ski center. Although I expected it to be challenging, what I hadn’t quite bargained for was the 'snow plough', and my distinct inability to access the required range of movement to be able to get into the position and to be able to stop. As the instructor patiently explained the need to go wider and then turn your feet in and push the inside of the skies into the snow. Although I knew exactly what he was asking, it was incredibly difficult from a mobility perspective. On the first attempt down a slight incline I decided to use the group of people in front waiting at the bottom as an alternative way to stop.

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Strengthening Your Client

In recent times, the use of Power Plate has shifted from that of performance training and weight loss to enhancing movement efficiency, preparation and activation. What I’d like to expose in this article though is something I strongly believe in and rationalize the use of vibration both for training and stretching as well as highlighting the benefits in a rehab setting.

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High Intensity Debate

One of the hottest topics of discussion among Power Plate trainers at the moment is the balance of intensity when using vibration. When should we use High Frequency and Amplitude vs Low Frequency and Amplitude? Should we workout at high intensity and if so how often?! The conversation usually poses more questions than answers.

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Which Power Plate Workout Is Best For You?

Power Plate training sessions are so varied, so numerous and so widespread that it can prove difficult to find the right one for you. Fitness trends are always shifting back and forth in a seemingly endless cycle and we've previously highlighted the need to map out your own individual aspirations and match them to a specific way of training. However, with so many options available in today's fitness market it's important to figure out which kind Power Plate workout is best for you.

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Break Barriers and Repeat

People can sometimes react to Power Plate with a fight or flight response to vibration. New movements coupled with a new environment can be tricky to adjust to. In certain settings people are used to certain movements. What’s normal in the gym isn’t normal in the supermarket and vice versa. Opening a program with complex or unfamiliar movements can amplify the uncertainty around this new environment. In previous articles we've highlighted the need for beginners to start slowly to help them get over any daunting feelings. That same approach applies to the trainer.

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Perform Better: Chain Reaction

The complexity of our bodies is mind blowing. Internally we have a universe full of cellular activity, miles of interconnected tissues and pathways that are working non-stop to keep us breathing. How we use all of the plumbing and electricity within our bodies to move our mass is equally impressive. At Power Plate we have a healthy obsession for movement. That dedication to understanding how we walk, run, jump, lift and land is the thread that runs through our education. The biggest question we look to answer is how do we get the most out of our movement on Power Plate?

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Retention

Health and fitness facility owners live by one thing. Retention. The ability to deliver the best possible service to members, clients or patients is the ultimate goal. Companies regularly send employees to seminars and online courses based upon that fundamental target of retaining customers.

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Ready To Ride

Indoor cycling is a fantastic way to stay healthy and push your body to the limit. Drawing out those last drops of effort by employing epic music, disco lights and an inspirational instructor, the experience of riding as a group is second to none for many people. One of those people is the renowned personal trainer, and Wattbike Master Trainer, Adam Daniel. Adam's skill as a PT has led him to becoming a Master Coach as well as owning his own facility in the UK. When it comes to indoor cycling, Adam takes a scientific approach in order to leave no stone unturned in terms of boosting performance.

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Run Injury Free

Running is a stressful process. There's no hiding from it. A strain on the mind, body and soul depending on how many miles you need to put in. Current figures show that up to 80% of runners experience injury when training and competing. These injuries are due to a range of factors from inappropriate footwear to overtraining. With so many runners experiencing problems, the team at Power Plate works closely with movement specialists such as Dr. Emily Splichal in order to help people reduce their risk of injury. Dr. Splichal is a huge proponent of vibration in her role as an educator and podiatrist. Thankfully, some of the vast knowledge brought to us by our contributing experts can be put into practice in the most simple and extremely practical ways.

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Preventative Exercise - Prehab

Every year the fitness world builds toward what's going to be fresh and on trend in the next 12 months. One of this years top fitness trends is preventative exercise or 'Prehab'. As people are becoming more aware of their daily stresses and the effects of intense exercise we see a shift in attitude. Relaxation is more valuable and allowing our bodies to recover seems to be finally taking priority.

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Programming For Success Part 2: Specify

After reading the previous article (part one on programming) and becoming more familiar with Power Plate, it's time to ask yourself a couple of questions: (1) How do we know when to move up to the next level of programming? (2) At what point do we move from a beginner to an intermediate Power Plate user?

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Programming For Success Part 1: Beginning

After every live education course taught by the Power Plate Master Trainer team, we all ask ourselves the same question: will that help the end user?

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Leg-Daze

At this time of year social media is full of advice, some good, some bad and some pretty ugly. A recurring theme is 'leg day', a hashtag that gets millions of shares and likes everyday. With such a flood of information the question is where to start? So many people pumping out so many posts fuel confusion and misconception. Let's answer some simple questions in order to give some clarity on leg day and the relationship with Power Plate.

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Prepare Faster: Chest Day

The ability to push is one of our fundamental movements. For some it forms part of a daily routine aimed at improving our everyday lives. For others, it's the focus of a specific gym session based upon improving strength or physical appearance. Chest day is a big part of that weekly gym grind. And in our latest series with Tom Eastham over at powerplate.tv, preparation for pushing takes center stage. With that in mind we wanted to share just two quick pointers to consider before watching the video on preparing to push.

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Power TV

For almost 20 years, Power Plate has been at the forefront of whole body vibration technology. In that time the fitness industry has evolved greatly. The ways in which people receive and perceive health related content has changed dramatically. With the advent of the Internet and social media there are now millions of options when it comes to consuming this content. The Master Trainer team at Power Plate believes in providing you with information from the most reliable and respected sources we can find.

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Perform Better: Are You Burning Fat?

Monitoring heart rate during exercise used to be reserved for people at extreme ends of the spectrum. From those who suffer from cardiovascular conditions in need of careful attention right through to the elite athletes in the world of sports. These were the two group represented when it came to tracking heart rate and defining programming around their needs.

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Iron Endurance: The Competitor

Transforming the human body into a swimming, cycling and running machine is a perilous quest. Tackling the unforgiving environments of the pool and the road takes a huge commitment as well as precious time. Power Plate Master Trainer Matt Gleed knows what it takes to complete this monumental task. We caught up with Matt to gain some insights into the role of whole body vibration in his endurance journey

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Iron Endurance

On October 14th in Kailua-Kona, Hawaii, some of the toughest athletes on Earth will gather to compete in this year’s Ironman World Championship™. Over eight grueling hours of intense competition isn't everyone's idea of the dream trip to a paradise island. Swim in open water for 2.4 miles. Cycle for 112 miles. Then finish it off by running 26.22 miles to the finish line. You might be exhausted already just thinking about it. Or you may be one of the thousands of budding triathletes making the pilgrimage to watch the elite go head to head.

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Comfortably Done

Picture a young personal trainer, no more than 23 years old, hopping around the gym floor from customer to customer with an energy level beyond compare. Full of enthusiasm but without experience. He comes across one gym member whose aspirations are served perfectly by Power Plate. The participant is game. Our trainer is exuding confidence “this will help your bad hip' and “you'll be relaxed and energized” he proclaims. The gym member is set up, primed and ready to go. Start. In an instant the user scrambles off the Power Plate in a hurry. A buzzing head. An itching nose. A strange sensation they never want to repeat.

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Perform Better

Power Plate and our education partners have been extremely busy lately. Hosting our friends from EXOS and Gray Institute during seminars in the UK in recent weeks has allowed some of the world's leading coaches to come together. With so much brain power in one room there has been the inevitable mix of discussion, exploration and adulation! During our session with EXOS, the focus was on sports performance but it also brought up some questions on how our methods effect the general population.

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Location, Location, Location

The answer should always be 'it depends'. Primarily, the physical location of Power Plate is driven by the needs of the end user as well as the atmosphere of the facility. When digging into the question at hand it is often easier to consider poor positioning of Power Plate.

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Active Aging

We aren’t getting any younger. The world's population of adults over 65 years old has grown steadily over the past century. At present there are more people living in the aforementioned age group than ever before. This is presenting politicians with challenges both economically and ethically with regards to care. Ensuring the wellbeing of those residing in retirement homes or assisted living accommodations has become a priority in many cases. We at Power Plate are also facing up to the task of shaping the wellness of our aging population.

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Power Past Plateau

We've all been there, no matter what we try to do with training, nutrition or lifestyle that last few pounds won't shift, you can't run any faster or lift any heavier. With any routine it's typical for the body to hit a ceiling. Several factors can contribute to levelling out in training such as lack of recovery, overtraining, poor guidance or simply that our genetic make-up won't allow our system to progress any further.

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Glute Activation

Followers of the fitness world are obsessed with a body part that gets sat on, squeezed and even shaken on a daily basis…the butt! This big muscle group is as powerful as it is complex. Ten years ago all of my clients wanted to make their glutes smaller. Today, for some, bigger is better. But strengthening the glutes should be more than a trend led by self-proclaimed social media gurus.

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Power Plate Blog: Reflex Action

When was the last time your Power Plate trainer, coach or instructor said ‘today we are working on firing up the nervous system’? It might be a pretty rare occurrence to hear that phrase but every time you come into contact with Power Plate your nervous system rapidly responds. To understand this response we are going to play a game and share a few pointers on how to get the most bang for your neurological buck.

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Power Plate Blog: Fluid Motion

When teaching others using vibration my advice is always drink, drink, drink. Consume as much water as you think necessary, double that amount and drink some more is my mantra. That may sound somewhat excessive but the importance of hydration can never be underestimated when it comes to our wellbeing. But this insistence is about much more than just fighting thirst or staving off the headaches associated with dehydration.

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Power Yoga Part 2

Building a full yoga program on Power Plate can be a challenging process. Thankfully, our Master Trainer team recognized the need for a structured session and created a workout to help guide you. As with all of our programs, shaping the exercises to suit your own movement is a must. By using your existing poses and applying them to Power Plate, creating your own workout will be simple. Adding Power Plate to your yoga routine will hopefully become a positive habit as using familiar exercises forms consistent use.

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Power Yoga Part 1

In the past few months we’ve written a lot about how Power Plate and movement are intrinsically linked. One without the other is like a cocktail without an umbrella, bacon without eggs, Cagney without Lacey! With combinations and movement in mind, bringing traditional floor based activities to Power Plate can be extremely powerful. Building vibration into your daily workout routine is simple when we apply it to familiar forms of exercise. In this post we are dipping into the wonderful world of Yoga.

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Fat or Fiction?

The Power Plate Master Trainer community is hit with questions every day regarding all things vibration. We love to speak with users and other trainers from around the world and explain the vast benefits of Power Plate. UK Master Trainer Matt Cottle wanted to answer a particular question he hears regularly regarding weight and fat loss.

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Shoulder Strategies

The 2017 Masters Golf Tournament is underway in Augusta, Georgia, and for the world’s elite the winner’s green jacket is the ultimate prize. What about us mere mortals? Those who are looking to reduce your handicap develop your short game or just want to get the ball flying in a straight line? Improving the numerous facets of your golf game can be daunting especially without an experienced coach. The same applies for those who don’t play but are looking to start. And for many people, the task of improving movement for life in general is a challenging prospect without a skill or sports based action.

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Spinning Recovery With Power Plate

Prior to the UK 2017 Spinning Showcase we explored strategies to use Power Plate to prepare the body to cycle indoor. The event was phenomenal. Power Plate took along our Master Trainer team and 10 Personal Power Plate units in order to put those strategies into practice with the attendees. Hundreds of people crossed our paths over three days with most enjoying the sound of the two best words in the history of humanity…FREE MASSAGE.

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Prepare for Spinning

Indoor group cycling has been booming for well over a decade and continues to grow in fitness facilities all over the world. Whether it's in a huge health club surrounded by 30 sweaty people or in a more intimate boutique setting, we gym users are likely to have experienced at least a class or two involving a static bike. As a former teacher in the discipline I know how great a group cycling workout can be, but I also know that it can be tough on the body. Nobody has an easy time in their first session!

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Ease Travel Stress With The Personal Power Plate

The daily commute is an unavoidable part of working life for many of us. For those travelling beyond a daily commute, we know that the airport rush, the flight or the three-hour drive to a hotel all have negative effects on the body. Next, add the post workout aches and pains the morning or two after a distant travel. These are the "gifts that keep on giving", as they never seem to fully leave you. For many people, travelling is a necessary evil, but how do we fight the effects?

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Season’s Greetings

2016 has been a phenomenal year for Power Plate and our elite sports community. In baseball, our hometown team The Chicago Cubs won the World Series after 108 years of what we'll call bad luck! Serena Williams dominated in London to win her 7th Wimbledon Championship and a 22nd Grand Slam Title overall. Portuguese soccer superstar Cristiano Ronaldo led his country to victory at Euro 2016, won the Champions League trophy with Real Madrid, and was voted World Player of the Year. These elite athletes and avid Power Plate users had a record-breaking year thanks to their natural talent, dedication and whole body vibration training.

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Cold Air, Warm Core

It's that time of year again! The wonderfully brisk season where those of us in the Northern Hemisphere are exposed to the ice and snow of the chilly winter months. Along with the cold comes the sudden urge to hibernate, eat lots of turkey with cranberry sauce, drink and be merry, leading to the inevitable bloated/guilty feeling in our stomach. Luckily we have some tips to see you through the festive season that will help keep your core in shape and raise your temperature above freezing.

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Project Personal Recovery Part Two

Part one of our look into personal recovery provided a solid foundation for building a recovery strategy that works for you. To get even more out of the massage experience, let's now share some dynamic movements in order to increase mobility as well as hydrate and lubricate your tissues. Remaining passive during massage is natural, as we want to relax, unwind, and let the vibration flow. Readers of previous blogs will appreciate that we at Power Plate® always take a 3D approach in all that we do. The Gray Institute® of Applied Functional Science® founded the 3D approach and refer to the primary 'big rocks' of the body. Within this philosophy and spirit of motion, we can help you take your recovery to the next level.

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Project Personal Recovery Part One

With a decade of experience utilizing whole body vibration, I have seen just about every application: yoga, weight lifting, boxing, Tai Chi, Pilates, postnatal, MMA and a dozen other disciplines in which Power Plate is the participants' #1 tool of choice. In whichever form you allow whole body vibration to enhance your wellbeing, a few constant threads can be seen throughout. One of these constant factors is a magical word, a word that makes us all smile and turn to goo at the very thought of it...massage. What a wonderful thing, a luxury which few people have access to but each and every one of us deserves - a little comfort, restoration and relaxation in our lives. To guide your journey toward personal recovery using vibration, I've put together a list of my top 5 tips to get the most out of your Power Plate massage

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The Art of Recovery

Using Power Plate® for recovery and massage can be extremely rewarding and beneficial, as well as simply feeling nice and relaxing. As a personal trainer, I believe there is no better product than Power Plate that can provide so many holistic physiological benefits for your clients or athletes alike. Please allow me just 5 minutes out of your busy schedules to articulate these multi-faceted benefits with you.

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Flexibility Hacks - Posterior Predicament

The world of health and fitness is an ever changing atmosphere of new equipment, new ideas and new ways of approaching the challenges presented to our bodies by modern life. One of the bigger challenges we face in modern life, which strikes fear into millions of people across the globe, a silent killer that the western world has yet to confront, a terrifying and inescapable monster…THE CHAIR! "Sitting disease" is common among those who lead an office bound existence and is only going to grow and grow as our daily lives become more automated and less labor intensive. In order to combat the evils of being in a chair, for up to eight hours a day, many people join a gym. Sound strategy right?

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Connect With The Calf - A Runner's Guide to Movement Prep

At the Gray Institute of Applied Functional Science, its founder Dr. Gary Gray has spent over 40-years developing a three-dimensional understanding of the human body and the forces that act upon it. His fascination with biomechanics, natural forces and human function have allowed for some ground-breaking insights, spawning strategies to help people move that little bit extra, perform that little bit better and for some, hopefully live that little bit longer. To the layperson, running can be described as merely falling with control; a simple yet powerful summary of one of our most basic and necessary movements. However, thanks to the education provided by Dr. Gray and his colleagues, Power Plate “die-hards” now have a greater understanding of the role vibration plays in this controlled falling task. Applied Functional Science shows us the muscles of the calf, like all tissues in our bodies, will allow and control motion in all three different planes, therefore we need to build a strategy to help the calf prepare for movement in those planes.

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Prepare for the Court

Congratulations to the 2016 US Open winners, Stan Wawrinka and Angelique Kerber. The US Open is one of the most eagerly anticipated and highly prestigious sporting events in the sporting calendar. All across the world, children and adults alike are inspired to dust off their tennis rackets, soak up a little sun, and take the first steps on the path to becoming the next Williams, Federer or Murray. Here at Power Plate® we want to preserve that enthusiastic momentum all year round. Hence, we devised some pre-game programming to help you prepare to play at your best.

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Prepare to Rotate and Rotate to Prepare

When thinking of a list of things I loved for an icebreaker on a training day, I came up with a pretty extensive catalogue of activities, types of music and sports, all of which could be utilised to drive engagement through the roof. Naturally, at the top of my list was food (specifically a certain American brand of double stuffed cookie…but only as a treat). There are very few things in our world that the human body enjoys more than food, in fact, we can’t live without it. When it comes to creating movement in our physical world, the body has another necessity - functional feeding in the form of rotation…again, we can’t live without it. We are built in spirals that are apparent in everything we do, from how we move to the very structure of our DNA. If every fibre of our being involves coils, curves and corkscrews, it’s no surprise that our greatest efficiency in movement lies in the rotational or transverse plane of motion. Despite this knowledge, we often see a limited amount of rotational movement during warm-ups, stretches or preparatory activities in standard exercise programs. If I asked you to perform a twisting motion through your ankle, knee or hip you might cringe at the mere thought of it!

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Prep Your Game: Football

"To develop true skill and acquire the ability to adapt and function in multiple environments, an athlete must develop multiple movement strategies, enabled by subconscious motor learning."
- Steve Powell, PHS Director of UK Training

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Integration with Vibration

In its infancy as a health and fitness tool, Power Plate® was seen as an alternative solution for those who wanted to lose weight and gain muscle tone; the new hope for those who dread entering a weight room, or had grown tired of the monotony of using fixed motion machines. When labelled as such, the public began to view vibration training as a competitor to the traditional modes of resistance training, which set Power Plate up against dumbbells, barbells and kettlebells. For me, this set off alarm bells! Ten years ago I asked the same question that I get asked daily by coaches and trainers: “Why would I throw away my iron plates for a vibrating one?” The simple answer is...you wouldn’t, and shouldn’t! If you have access to amazing traditional tools as well as Power Plate, why not use both?

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Movement is Essential

My grandmother always used the same phrase every time I acted up, misbehaved or had my hand in the biscuit tin without permission; "Move it or lose it!" still rings in my ears to this day. Those words were a warning signal, which, if unnoticed, would be swiftly followed by a low flying object, usually a slipper that was soft, yet hurled with intent. When I became a health and fitness professional it became apparent this phrase applies to every one of us in relation to our wellbeing, not as an alarm bell, but a motto to live by when approaching exercise. How do we rehabilitate a broken hip? Movement. How do we build strength? Movement. How do we attain possession of the football or maintain our best lap time in the pool? Movement.

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