my body, my time™
Contents
1. POWER PLATE gt 5 my body my time USER MANUAL e MY5 MODEL m a Saeed ae F Ja d ESS 2 POWER PLATE SS ONTENT INTRODUCTION CORRECT USE IS ESSENTIAL FOR OPTIMAL RESULTS 4 IMPORTANT SAFETY INSTRUCTIONS 5 HEALTH WARNINGS 5 SET UP AND HANDLING 5 USE OF THE POWER PLATE MACHINE 6 RFI WARNING 7 USING THE POWER PLATE MY5 MODEL 9 OPERATING THE POWER PLATE MY5 MACHINE VARYING THE INTENSITY 11 PERSONAL ADAPTATION 12 TECHNICAL SPECIFICATIONS 13 MAINTENANCE 13 TROUBLESHOOTING 13 HELP AND SUPPORT 15 WARRANTY 15 2008 Power Plate All rights reserved Power Plate the Power Plate device logo pro5 pro5 AlRdaptive pro5 HP my5 my3 Acceleration Training and my body my time are registered trademarks and or trademarks of Power Plate International Ltd Power Plate North America Inc and or their affiliates All other trademarks are the property of their respective owners Power Plate machines are protected under patents and design rights in numerous countries around the world Power Plate retains all rights including copyright trademark and all other intel lectual property rights in relation to all information provided in this manual You may not copy publish or distribute any of the information contained in this manual or in any other documents published by Power Plate without the prior written consent of Power Plate POW2. c PROPER HYDRATION e Power Plate recommends that the user stay well hydrated by drinking at least 300 ml 16 ounces of water before during and after each exercise session d PROPER LIMITATIONS ON EXERCISE WARNING IT IS IMPERATIVE THAT THE USER PAY CAREFUL ATTENTION TO HIS HER BODY S REACTION TO EXERCISE ON THE MACHINE AND THAT THE USER NOT OVER EXERT HIMSELF HERSELF OR WORK TO EXHAUSTION OR PERSONAL INJURY COULD RESULT IF AT ANY TIME THE USER EXPERIENCES DIZZINESS FAINTNESS SHORTNESS OF BREATH OR ANY PAIN THE USER SHOULD IMMEDIATELY STOP EXERCISING AND CONSULT A PHYSICIAN BEFORE CONTINUING WITH AN EXERCISE PROGRAM OR PERSONAL INJURY COULD RESULT FCC WARNING POSSIBLE RADIO TELEVISION INTERFERENCE NOTE This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to Part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the User Manual may cause harmful interference to radio communications There is no guarantee however that the interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to cor
3. button for 30 or 60 seconds e Low High button for intensity amplitude 4th Row Incremental adjustment for the frequency between 30 and 40 Hertz in 1 Hertz increments e decrease Hertz Time Power Plate my5 Model e increase Hertz Time 5th Row e Hertz Pre set options of 30 35 or 40 Hertz PES POWER PLATE USING THE REMOTE CONTROL In order to make your Power Plate machine more user friendly we have included a state of the art remote control The remote is designed to make your workout more streamlined and interruption free Your remote control is equipped with a standard 11 Amp 6V battery which may be replaced as needed Pre set options Each button on the remote control represents a pre set workout which matches the control panel on your machine Stretch Strength Massage Relax Q oj o o Push one of the pre set buttons once and the machine will start at the desired setting Push the same button again and the machine will turn off Changing your workout If for example you are in the middle of a Strength exercise and you push the Massage button your Power Plate machine will stop and re start according to the new setting POWER PLATE NE VARYING THE INTENSITY The correct step by step build up of intensity is extremely important for your training to be carried out both efficiently and responsibly
4. 5 Never insert objects into any opening on the machine If an object falls into the machine shut the machine off and remove the power plug before attempting to retrieve the object If the object cannot be reached contact an authorized Power Plate service professional USE OF THE POWER PLATE MACHINE D GENERAL HEALTH WARNINGS FOR USE Always follow the directions on the machine s console for proper operation Close supervision is required when the machine is used by or near children or disabled persons Always use care when getting on and off the machine Use the handles on the machine as needed to maintain stability when getting on and off the machine Never reach into or under the machine or tip the machine on its side while it is in operation Use the machine only for the purposes described in this User Manual and only with attachments or accessories that come with the machine or which Power Plate has specifically approved for use with the machine or personal injury could result SPECIFIC HEALTH WARNINGS FOR USE PROPER CLOTHING AND PADDING During exercises in which the user stands on the vibration platform the user should wear rubber soled shoes or if the user chooses to exercise in socks or bare feet the user should use one of the three contoured mats that are provided with the machine During exercises in which any part of the user s body is in contact with the vibration platform Power Plate
5. For the Power Plate my5 model there are several variables that can be used to vary the intensity e Length of time for each exercise e Rest time between exercises e Number of exercises e Frequency amount of vibrations per second measured in Hertz e Amplitude distance the plate moves vertically per vibration e Sessions per week between 2 and 3 is optimal e Muscle tension how tightly contracted the muscle is by changing the angle of the joint or for example performing the exercise on one leg only e Complexity of movement or additional movement i e active or dynamic movement versus only holding an exercise position e Additional weight or extra load i e using a weight vest or dumbbells The exact way of using the variables is complex and depends on the individual and training goals of the person involved Other factors that should be taken into account are injuries limitations specific demands and or any other circumstances influencing the body and mind In general the following progression steps can be taken Exercise time number of exercises and rest time These settings depend completely on your training goals If you are new to Acceleration Training sessions we recommend performing only a few exercises and resting for the same amount of time as is spent actively using the Power Plate machine After a while more exercises can be added When trying to accomplish weight loss cardiovascular or endurance improve
6. STRONGLY RECOMMENDS THAT THE USER CONTACT A LICENSED PROFESSIONAL ELECTRICIAN TO CONDUCT ANY EXAMINATION AND MAKE ANY NECESSARY REPAIRS OTHERWISE SERIOUS PERSONAL INJURY OR PROPERTY DAMAGE COULD RESULT PEN POWER PLATE HELP AND SUPPORT If you have any questions please visit our website www powerplate com Select your country for local contact details In the USA call toll free 877 87 PLATE In the UK call 44 0 20 7586 7200 WARRANTY PRODUCT REGISTRATION To register your Power Plate machine complete a warranty registration where applicable please visit us online at www powerplate com Copies of this manual and any other paperwork may be obtained by contacting Power Plate through the Contact Us page online or by writing to Power Plate POWER PLATE INTERNATIONAL LTD 9A UTOPIA VILLAGE 7 CHALCOT ROAD LONDON NW1 8LH UNITED KINGDOM POWER PLATE SN POWER PLATE NL my body my time CONTACT POWER PLATE INTERNATIONAL LTD 9A UTOPIA VILLAGE 7 CHALCOT ROAD LONDON NW1 8LH UNITED KINGDOM TI 44 207 586 7200 Fl 44 207 483 7660 INFO POWERPLATE CO UK POWER PLATE NORTH AMERICA INC 400 SKOKIE BOULEVARD SUITE 105 NORTHBROOK ILLINOIS USA 60062 TI 1 847 509 6000 Fl 1 847 509 6004 INFO POWERPLATE COM 877 87 PLATE WWW POWERPLATE COM Copyright 2008 Power Plate All Rights Reserved Rev 3 08 GMS
7. adjust them to your comfort level PES POWER PLATE SS Color Silver Black or White Maximum Load weight 136 kilograms 300 pounds Operation User friendly interactive display Frequency 30 to 40 Hertz 1 Hertz increments Pre set Frequencies 30 35 or 40 Hertz Time Selections 30 or 60 seconds Vibration Energy Output Low or High Dimensions 68 centimeters x 90 centimeters x 150 centimeters W x D x H 27 inches x 35 inches x 59 inches Surface Plate Dimensions 69 centimeters x 59 centimeters W x D 27 inches x 23 inches Weight 90 kilograms 200 pounds Power Supply 90 260 VAC 50 60 Hertz Universal Voltage Nominal Power 35 kw in operation Certifications MAINTENANCE CE and EMC TUV certified RoHS WEEE compliant IFI accredited 6 6 8 A 69 WARNING THE MACHINE CONTAINS NO USER SERVICEABLE PARTS PLEASE CONTACT AN AUTHORIZED POWER PLATE SERVICE PROFESSIONAL FOR ANY MAINTENANCE OR TROUBLESHOOTING NOT OTHERWISE DESCRIBED BELOW OR PERSONAL INJURY OR DAMAGE TO THE MACHINE COULD RESULT CAUTION Any changes modifications or unauthorized maintenance performed to or on the machine could void the product warranty Always unplug the machine and let stand for at least one minute before performing any maintenance Clean the machine only with a moist cloth Do not use sharp objects bristles scrubs or acid based
8. detergents because this will damage the lacquer finish Do not spray any cleaning solution directly onto the machine Instead moisten a cloth then apply to the machine On plastic components use only polishes specifically designed for plastic Use a soft brush not a cloth to clean the platform including the contoured mat Clean electrical components only with a dry cloth in order to avoid the risk of shock or damage to the components TROUBLESHOOTING Always unplug the machine and let stand for at least one minute before performing any troubleshooting If the machine is not operational and the console display is not illuminated check the power connections to the machine If all power connections are proper please check the circuit breaker or fuse for the electrical outlet that is supplying power to the machine in order to ensure that the outlet is receiving electrical power If the console display is illuminated but the platform will not vibrate unplug the machine wait at least one minute then check the connection to the machine s motor located under the base of the machine POWER PLATE e fthe machine makes a rattling noise unplug the machine wait at least one minute then check to make sure that the feet are properly tightened DANGER POWER PLATE STRONGLY RECOMMENDS THAT THE USER NOT TRY TO RESOLVE ANY ELECTRICAL ISSUES REGARDING THE POWER SOURCE TO THE MACHINE BY ONESELF INSTEAD POWER PLATE
9. setting should be LOW progressing to HIGH e Massage setting can be HIGH e Relaxation setting should be LOW When amplitude is increased from Low to High frequency and volume of exercise should be temporarily decreased and the rest period increased proportionally Mat The mat dampens the vibrations Always use the mat when you have a body part in contact with the plate surface or if you are exercising in socks or bare feet POWER PLATE NE Sessions per week In general we recommend performing 2 to 3 sessions per week Stretches massages relaxation and preparation programs can be performed more often Execution Changing your exercises by using more movements of your body and that also correspond to your specific goals will help increase performance even more You can think of increasing the angle of the joint which increases the contraction of the muscle or varying the exercises by performing them with a variety of still static active dynamic or jumping plyometric movements Extra load Extra load i e adding weights should only be used to increase intensity by well trained people or users who are being coached by a professional All of the above parameters can be varied with the extra load When external load is added to your exercises on the Power Plate machine amplitude and volume of the exercises should be decreased and the rest period should be increased proportionally a
10. ER PLATE NTRWODUC TON Power Platee machines use the principles of Acceleration Training to stimulate the body s natural response to vibration Power Plate machines create vibrations that cause instability throughout the body As these vibrations transmit waves of energy a variety of muscles subconsciously contract to stabilize the body This rapid cycle of muscle contraction and release is what makes training with Power Plate equipment so effective Acceleration Training was discovered in the former Soviet Union where it was found to effectively combat the negative effects of the zero gravity environment in space Cosmonauts were faced with considerable loss of muscle strength and bone density from their time in space and Acceleration Training exercise apparently helped reverse these effects However this new form of training was unknown in Western Europe until after the fall of the Iron Curtain when the Dutch sports expert Guus van der Meer introduced the technology resulting in the development of the first Power Plate model in 1999 Since then Power Plate technology has been adapted for the masses so it is now possible for everyone to enjoy training on Power Plate machines That means you can strength train without the need to add extra weights thus without overloading the body and its joints Power Plate machines are used by everybody from high level high performance athletes to the elderly to those sim
11. afety and that of those around you when using the Power Plate machine SET UP AND HANDLING DANGER TO REDUCE THE RISK OF ELECTRICAL SHOCK ALWAYS UNPLUG THE POWER PLATE MACHINE BEFORE CLEANING OR SERVICING IT WARNING TO REDUCE THE RISK OF ELECTRICAL SHOCK FIRE BURNS OR OTHER INJURY ALWAYS PLUG THE POWER PLATE MACHINE INTO A PROPERLY GROUNDED ELECTRICAL OUTLET WARNING TO ENSURE SAFE USE OF THE POWER PLATE MACHINE IT MUST BE REGULARLY EXAMINED FOR DAMAGE AND WEAR THE MACHINE HOWEVER CONTAINS NO USER SERVICEABLE PARTS THUS WITH THE EXCEPTION OF THE MAINTENANCE TASKS DESCRIBED LATER IN THIS MANUAL THE OWNER USER SHOULD ALWAYS RETAIN AN AUTHORIZED POWER PLATE SERVICE PROFESSIONAL TO PERFORM MAINTENANCE AND OR SERVICE ON THE MACHINE e The machine should be set up on a hard level surface in an area free of obstructions within at least three feet of the vibration platform e The machine should not be used outdoors near a pool or near any source of water or extreme humidity Contact with water could cause a short circuit which could cause personal injury or damage the machine Unplug the machine when not in use e Never attempt to lift or move the machine without assistance e Never operate the machine if it has been dropped tipped over damaged or even partially immersed in water unless an authorized Power Plate service professional has examined the machine and cleared it for use POWER PLATE
12. ep improving performance whether this improvement is desired for sports or daily life goals PES POWER PLATE SS Before using the Power Plate machine it is essential that you read the ENTIRE User Manual including all warnings and safety instructions You should also convey all such warnings and instructions to any other person who uses this Power Plate machine Retain this User Manual for future reference HEALTH WARNINGS WARNING BEFORE BEGINNING ANY EXERCISE PROGRAM YOU SHOULD CONSULT A PHYSICIAN FOR A PHYSICAL EXAMINATION AND CLEARANCE TO ENGAGE IN THE PROGRAM OR PERSONAL INJURY COULD RESULT IF YOU HAVE ANY KNOWN MEDICAL CONDITION OR ANY PHYSICAL LIMITATION ON YOUR ABILITY TO EXERCISE POWER PLATE STRONGLY RECOMMENDS THAT YOU SEEK THE ADVICE OF A PHYSICIAN BEFORE USING THE POWER PLATE MACHINE IN ORDER TO AVOID POSSIBLE PERSONAL INJURY IF WHILE USING THE POWER PLATE MACHINE YOU EXPERIENCE ANY DIZZINESS FAINTNESS SHORTNESS OF BREATH OR PAIN YOU MUST STOP USING THE MACHINE IMMEDIATELY AND CONSULT A PHYSICIAN FAILURE TO DO SO COULD RESULT IN PERSONAL INJURY THE POWER PLATE MACHINE IS NOT A MEDICAL DEVICE AND IS NOT DESIGNED FOR THERAPEUTIC PURPOSES The remainder of this Important Safety Instructions section includes directions for the proper set up and use of the Power Plate machine Please follow all directions instructions and warnings carefully in order to ensure your personal s
13. ments rest time can be reduced exercise time can be extended and the number of exercises can be increased to add to the total volume of training For recovery flexibility and preparation it is better to perform specific exercises and keep the total volume low with enough rest between exercises For strength power and speed the intensity i e Hertz settings per exercise can be increased but the total volume should be kept low Example If you are training for endurance or weight loss goals you should progressively extend the duration of training to multiple sets of 60 seconds each and cut the rest period to 30 seconds or less between subsequent sets If your goal is to achieve maximum strength or power you should do multiple sets of short duration on high amplitude and take long rest periods from 1 to 4 minutes PES POWER PLATE SS Frequency For each type of exercise we recommend the following frequency settings e Stretch settings should stay between 30 Hertz and 35 Hertz e Strength settings should not exceed 40 Hertz e Massage settings can be the maximum at 40 Hertz e Relaxation settings should not exceed 35 Hertz When frequency is increased the volume of the exercises should be decreased duration number of sets and the rest period should be increased proportionally Amplitude e For each type of exercise we recommend the following amplitude settings e Stretch setting should be LOW e Strength
14. ply wishing to improve their general health and fitness levels CORRECT USE IS ESSENTIAL FOR OPTIMAL RESULTS In theory the Power Plate machine can be used by almost everyone You can adjust training to your own level and reduce any burden on your joints tendons and ligaments As with every form of training the correct use of exercises adjusted to your personal abilities will determine the benefits and effects of completing a training session on the Power Plate machine while at the same time avoiding risks of injury or damage to the body Body posture muscle stiffness and muscle tension i e how contracted your muscle is are important contributing factors in your training session If muscles are tensed or contracted they will absorb vibrations to help strengthen and tone those muscles Passive exercises such as stretch and massage on the Power Plate machine don t absorb as much vibration and can therefore be performed on a more frequent basis This is why Acceleration Training exercise should be used on a regular basis starting with low intensity which means low frequency settings for short sessions The body should be gently stimulated in a way that will allow you to adjust to vibration training but will not overload your body Over time the intensity and duration can be increased in the same manner as other progressive training programs Once the body has adapted to vibration the training can be changed or intensified to ke
15. recommends the use of at least one contoured mat PROPER POSITION AND BALANCE In order to avoid possible injury from the machine s vibrations Power Plate recommends that the user not lean back on his her heels or lock his her joints or straighten his her legs when standing upright on the machine It is important at all times to maintain balance while on the machine The user however should not hang on the machine s handles in order to maintain balance but should unless the directions for a particular exercise state otherwise keep his her knees directly above the toes Proper position and balance are especially important if the user employs weights during any exercise on the machine Power Plate strongly recommends that users not employ weights while using the machine unless they are being coached by an exercise professional or unless the user has extensive experience with weight training or with the Power Plate machine The following three illustrations demonstrate improper ways to stand on the machine You always need to be balanced when standing on the Power Plate machine Never hang on to the handles use them only to maintain balance POWER PLATE SS Don t lean on your heels too much Balance your weight predominantly on the front of your feet When training with the Power Plate machine do not lock any joints such as your knees and elbows but keep them slightly bent
16. rect the interference by one or more of the following measures e Re orient or relocate the receiving antenna e Increase the separation between the equipment and the receiver e Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio television technician for assistance RETAIN THIS USER MANUAL FOR YOUR FUTURE REFERENCE LES POWER PLATE NS YOU SHOULD CONSULT A PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM INCLUDING A PROGRAM INVOLVING THE USE OF THE POWER PLATE MACHINE IF YOU HAVE ANY KNOWN MEDICAL CONDITION OR ANY PHYSICAL LIMITATIONS ON YOUR ABILITY TO EXERCISE POWER PLATE STRONGLY RECOMMENDS THAT YOU SEEK THE ADVICE OF A PHYSICIAN BEFORE USING THE POWER PLATE MACHINE IF WHILE USING THE POWER PLATE MACHINE YOU FEEL DIZZY FAINT SHORT OF BREATH OR ANY PAIN STOP USING THE POWER PLATE MACHINE IMMEDIATELY AND CONSULT A PHYSICIAN OPERATING THE POWER PLATE MY5 MACHINE Once you become familiar with the basic operation of the Power Plate machine you can begin your training The Power Plate machine is very easy to operate as you can tell from a brief review of the primary buttons on the face plate 1st Row Main Controls e Start Stop button e Repeat button 2nd Row e Pre set buttons for Strength Stretch Massage and Relax 3rd Row e Time
17. s though starting the entire exercise progression again The programs in this booklet are basic standard programs that will suit most people without specific limitations or needs Specialized programs and additional progression steps for individual users should be drawn up by educated and certified Power Plate trainers Power Plate offers a variety of educational and training materials including DVD s online learning and in some countries specialized academies For more information please visit our website www powerplate com PERSONAL ADAPTATION Training on the Power Plate machine is like any other type of training start with light and short training sessions and once accustomed to the vibrations you can begin to gradually intensify your program In the schedules we provide in this manual we describe a buildup in exercise routine appropriate to the majority of people However our most important advice is to always listen to what your own body is telling you Another important aspect is ensuring that between training sessions you rest long enough to fully recover We normally recommend two days of rest after each training session It is our experience that one day s rest after training with Power Plate equipment is often enough but every body is different and you will have to find what works best for you If you feel the schedules are too easy or too intense once you have become accustomed to this training method you can
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