An Introduction to the

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

02 The Power-Plate

03 The History Of Whole Body Vibration
04 Case Studies
05 The Benefts
06 Research
It has recently been estimated that almost two-thirds of
new members joining health and ftness facilities were
previously members of another club. This fgure suggests
that if the trend continues, the health and ftness industry
will soon run out of genuine new members.
If you add to this the fact that 16% of the UK population
is over sixty-fve years of age and that this percentage
is increasing, you may wonder what can be done to slow
down the decline in membership levels.
When questioned, people stated the following as reasons
for either not joining a club or not taking part in regular,
structured physical activity:
Too physically demanding
Too complicated
Not enough time
Feeling uncomfortable in a social setting
Bad previous experiences
Not achieving goals or expectations not being reached
Feelings of lack of support.
From a psychological point of view, these beliefs can
be complicated and deep-rooted and should be simply
accepted rather than questioned. The challenge is then
to fnd a way to help them to change their beliefs about
physical activity.
For the frst time, the Power-Plate offers a form of exercise
that can help to achieve this goal. In doing so, it can
also help this group of people to achieve the effects and
changes that they actually desire deep down.
This presentation is designed to provide an overview of the
Power-Plate and how it works. It also provides case study
material and research information into the effects of Whole
Body Vibration training on various health conditions.
Introduction
The Power-Plate is one of the most exciting technological
advances in the felds of sports medicine, athletics, health
and ftness.
Using the principles of Whole Body Vibration (WBV)
training, the Power-Plate can help people to improve
sports performance, enhance ftness and wellness and
even accelerate recovery from injury.
The Health and Fitness and Sports Performance
industries are rife with fads and trends. Often, these
products or activities rely on unfounded claims with little
research or evidence to support them and results do not
justify the hype.
This is not the case with WBV training, which has more than
30 years of practical and scientifc research to support its
effcacy. It has become increasingly clear that this training
technique is valid, effective and will continue to grow.










Whole Body Vibration training provides the following
advantages:
Shorter training time for similar results
Increased muscle strength
Improved fexibility
Intense stimulation and increase of
neurological system
Increased blood circulation
Aids in the reduction of pain
Increased bone mineral density
Increased levels of key hormones - Testosterone,
Human Growth Hormone, IGF-I and Serotonin
Massage applications
Decrease in Cortisol levels (stress hormones)
Increase in balance and coordination.
As research continues, we are learning even more about
the benefts of WBV training.
Although studies use different variables in vibration and
methodology, they all point to the benefts of using WBV.
As our understanding of this type of training increases,
the implications in terms of who could derive beneft from
it also become clearer. As a result of this, new research
is being conducted into the use of the Power-Plate in a
health and ftness environment.
So What is
the Power-Plate?
Whilst Whole Body Vibration (WBV) may seem like a brand
new technological innovation, the use of vibration for
therapeutic purposes actually dates back to the ancient
Greeks who utilised it to help heal injuries. The device
they used consisted of a sheet of fabric with one end
wrapped around the injured body part and the other end
tied to a fexible saw that provided the vibrations. Late in
the 19th Century, famed physician John Harvey Kellogg
used mechanical vibrations to treat patients at Battle
Creek Sanatorium.
WBV is based on Rhythmic Neuromuscular Stimulation
(RNS) which dates back to 1960 when Professor W.
Biermann, from the former East German Republic,
described cyclical vibrations capable of improving the
condition of the joints relatively quickly.
Russian scientist, Vladimir Nazarov, became the frst
person to utilise vibration training in its most modern
application - Biomechanical Stimulation (BMS). With this
technology he was able to investigate involuntary muscle
contractions and involuntary movement. This information,
coupled with the mounting knowledge of voluntary
movement, allowed them to answer many questions
regarding neuromuscular control.
The Russian Space Program utilized WBV to allow its
cosmonauts to stay in space longer without experiencing
adverse reactions. Later, ballet dancers with minor
muscle injuries such as Achilles Tendonitis discovered
that vibration aided the healing process. They also found
that their muscular strength and jump height increased
with only a quarter of the effort or time required by
traditional training methods. This led many of Russias
top Olympic athletes to incorporate WBV into their
training programmes. Since then, many other athletes
have discovered the benefts of vibration training.
In 1999, Guus van der Meer, a Dutch Olympic team
trainer, began to test the reaction of healthy, untrained
volunteers to WBV training. Based on positive results,
he developed the Power-Plate and set up special training
programs to meet the demands of the health and ftness
sector.
The Power-Plate is now used by a wide range of people
from athletes looking to improve their performance,
to individuals attempting to improve their ftness and
wellbeing and those who have a disability or illness that
can be relieved or alleviated by WBV training.
A selection of research studies providing an insight into
the successful use of the Power-Plate is included in the
Appendix. Below are some examples of how individuals
have benefted through their use of the Power-Plate.
The History of Whole
Body Vibration
Dorothy McCuller Sciatica
Dorothy McCuller developed severe Sciatica in 2001 from
lifting piles of leafets at work. She was barely able to
walk and was in constant pain.
She was treated by a Chiropractor, tried Bowen Therapy
and after years of unsuccessful alternative treatment, she
underwent hospital physiotherapy, which relieved the pain
temporarily. However, her lack of exercise contributed
to her gaining a substantial amount of weight and this
further impeded her progress.
In February 2005, she saw an advert for the Power-Plate in
the Evening Standard and attended a Power-Plate session
at the Studios in Crawford Street W1.
To begin with she was so stiff she could hardly move and
training was painful. After just fve months, she was able
to do all the exercises - albeit at advanced beginner level
- and she could even run a bit.
Dorothy cannot praise the Power-Plate enough. She has
seen a vast improvement in her condition and ftness
levels and has lost more than a stone in weight. She now
trains twice a week for 30 minutes.
The benefts have kept a constant smile on my face and
have given me hope for a slimmer and stronger body,
which I have not had since 2002.
Kay Smith Osteoporosis
Kay Smith discovered the benefts of the Power-Plate after
a bone density test at the age of 50 which showed that she
had lost 20% of her bone density in just two years.
She was prescribed the highest dose of Fosamax but
wasnt happy about having to take drugs to combat the
disease and researched a natural means of building bone.



She began using the Power-Plate three times a week in
December of 2004. Eight months later her bone density
had increased in the spine by 3.5%, in the neck of the
right hip by 2.5% and in the neck of the left hip by 0.4%
(the smaller increase was attributed to Scoliosis and the
fact that she puts more weight on her right side).
I was hoping to stop any more bone loss; but I actually
built bone whilst going through the Menopause, a time
when bone loss is particularly rapid for women. I also
completely avoided the use of drugs and hormones.
I am so grateful to Power-Plate for such a wonderful
machine. It really has changed my life!

Marian Harris Broken Back
Marian is 55 years old and almost lost her life in a horrifc
coach crash in Menorca fve years ago when she suffered
from a broken back and fractured skull and ribs. She
spent three weeks in intensive care on a life support
machine after a back operation before being air-lifted
back to England.
She spent six months in bed and then another month in a
wheelchair and experienced almost continual pain. Her
joints and muscles were so stiff and her back so painful
that it would take her two hours to get dressed.
Her frst experience of the Power-Plate 18 months ago
changed her life. She sat on it for one minute with it
in back relaxer mode and when she stood up, she was
pain-free for the frst time since the accident. She bought
her own Power-Plate in May 2004 and set up a studio
targeting those with Osteoporosis and Arthritis. She can
now dance again and although she still has to walk with a
stick, she rarely has to use a wheelchair.
I lost all muscle density and became very stiff after
the accident. The Power-Plate is helping me to build my
strength up and with it I get immediate pain relief. The
frst time I experienced it, I knew I had to have one.
Case Histories
Case Histories
Mike Skeletal Problems, Legs
Marian Harriss brother Mike has experienced a number of
physical problems due to having his leg lengthened when
he was 11 years old.
He suffers from continual pain, but is able to alleviate the
discomfort when he uses Marians Power-Plate. Using the
machine not only relieves the pain, it also gives him better
mobility in his ankle.
Mike doesnt use the Power-Plate as regularly as he
should because he is very busy. He always turns up on my
doorstep when it is giving him problems or when he knows
he will need to do a lot of walking during the day fve
minutes just for his legs, makes him pain-free.























Russ - Spondilitis
Russ, a Spondilitis sufferer for 12 years (stiffening of the
spine), was previously a non-exerciser.
In September 2005, he joined Fitness First and was
advised by the personal trainer to use the Power-Plate.
With her help on the machine, he has succeeded in
relaxing his body properly for the frst time in 12 years.
The Power-Plate has become my new best friend. Its
vibrations relax all those tense muscles giving me such
a feeling of well being. It makes me smile and makes
my muscles do what they are supposed to do. What a
wonderful piece of technology, it has completely changed
my life!
The Power-Plate
in Practice
The Power-Plate in Practice

The way the body reacts to Whole Body Vibration training
has a signifcant effect on the results it produces. The most
important and probable explanations are discussed below.
Increased Strength
In everyday life, gravity has the greatest effect on muscular
development. Specifc training programmes that are
designed to improve muscle strength utilise fast and abrupt
changes in gravity, which increase its infuence on muscle
structure. Weights and other forms of resistance are used
to achieve this.
Muscle strength increases through resistance training when
proper progression and protocol are employed. This is
called super compensation
Application of vibration training follows the same principles
as conventional power training - the increased infuence of
gravity is caused by increased gravity acceleration. In other
words, WBV creates a change in gravity without excessive
loads being placed on the musculo-skeletal structure.
The physiological evidence of this improved muscle strength
can be seen through Neurological and Myogenic Adaptation.


















Neurological Adaptation
Neurological Adaptation occurs as a result of exercise and
is therefore often referred to as the fast adaptation. The
process can be summarised as a faster accessibility of the
motor units and more effective execution of the muscle
contraction. This is achieved through:
1. Improved synchronization of the impulses
2. Improved co-contraction of the synergists
3. Inhibition of the antagonists
4. Recruiting number of motor units
5. Recruiting types of motor units.
The body learns to use the neurological possibilities
available in an optimal way. This is called Motor Learning.

Myogenic Adaptation
Myogenic Adaptation is the bodys ability to adapt to a
stimulus over an extended period of time. There are four
main factors that are involved in this specialised type of
adaptation:
1. Hypertrophy - an increase in size brought about by the
bodys ability to create more proteins, thus making the
muscles bigger and stronger.
2. Intra-muscular coordination - this is when the muscle
fbres within the same muscle start working together
in a smoother and faster way, resulting in a stronger,
more toned muscle.
3. Hyperplasia an increase in muscle cell numbers,
resulting in an increase in muscle size and strength.
4. Infuences on fbre typifcation - This allows the body
to maintain its fast twitch muscle fbres for longer, thus
improving and developing its capacity to develop power
and agility.
At frst, increases in strength stem from a Neurological
Adaptation and are characterised by an improved
neurological system. These neurological adjustments can
set in after only a few days when using WBV, rather than
up to 10 weeks, as is the case with conventional exercise.
Myogenic Adaptation, which usually takes a few months,
can take just a few weeks. The way in which Whole Body
Vibration training stimulates the neurological system is
responsible for this accelerated reaction.
It is often assumed that only athletes or advanced trainers
require the effects of Myogenic Adaptation. However,
everyone especially the elderly - requires the same ability
for their bodies to develop in order to maintain balance,
strength and the ability to adapt to a surface that they
would otherwise be unstable upon.

Blood Circulation
Whole Body Vibration training also increases blood
circulation in the muscles. During contraction of a muscle
group the capillaries are squeezed shut. They open to let
blood through when the muscles relax. When you alternate
contracting and relaxing a muscle, a natural muscle-
pump mechanism is created, causing an increase in blood
circulation.
In WBV training, depending on the selected frequency,
muscles (and therefore capillaries) contract thirty to ffty
times per second. The muscle-pump mechanism is thereby
utilised at an optimum level and blood circulation improves.
This optimisation of blood circulation could be extremely
benefcial to anyone suffering from a circulatory or
peripheral vascular condition.
Infuence on Bone Density
The negative effects of space travel and Zero Gravity
have been well documented and it is generally known that
movement favourably infuences the bone remodelling
process. The level of resistance (load) infuences the
reconstruction and quality of the bone.
Bone responds better to dynamic rather than to static
exercises. If load-induced local strains exceed the
Minimal Effective Strain (MES) the minimal amount of
stimulus necessary to initiate new bone formation then
remodelling will be induced and bone mass is increased.
However, if customary bone loading is decreased, or
bone is subjected to disuse, its peak strains fall and the
remodelling process will cease.




To avoid low bone mineral density in old age, it is
recommended that people train to elevate their Peak Bone
Mass - the maximum bone mass achieved during early
adulthood - while the mechanisms for optimal bone growth
are functioning at peak levels. This is accomplished by
training variation and mechanical loading.

Mechanical loading is essential to the stimulation of bone
mineral growth and consists of:
Load magnitude - intensity
Load rate - speed
Load force - direction
Load volume - set and repetition number.
As bone mineral content begins to diminish, the risk of fall-
induced fractures increases. Osteopenia, the precursor to
Osteoporosis, is defned as a bone mineral density between
1 and 2.5 standard deviations (SD); whereas Osteoporosis
is a bone mineral density below 2.5 SD.
Several key factors have been linked to the loss of bone
mineral density:
Lack of physical activity
Hormonal changes
Dietary or nutritional intake
Genetic predisposition
In most cases, it is very diffcult - or even dangerous
- to train the elderly with the required mechanical loads
necessary for bone remodelling to occur. However, as
research has shown (see appendix), the Power-Plate can
safely achieve the loads necessary for bone remodelling.
Flexibility/Mobility
Nazarov, the frst researcher to experiment extensively
with WBV as a training method, was primarily concerned
with its effect on fexibility. He found that stretch exercises
with vibration gave a greater increase in fexibility than
stretch exercises alone.
The underlying mechanism affecting fexibility was
targeted through a shift of the pain threshold and the
stimulation of Golgi Tendon Organs (GTOs). This causes
the inhibition of the stretch refex that we all feel when
we stretch a muscle, thereby enabling us to increase the
stretch.
Joint Mobility
The mobility of a joint is expressed by the number of
degrees in its range of motion (ROM).
The importance of fexibility and mobility is often
understated. However, it is estimated that as much as
99% of the adult population is already suffering from a
muscle imbalance somewhere in the body, thus leading to
the possibility of pain or tightness if left untreated.

Increased Hormone Production
In WBV training, the body is stimulated to produce
increased quantities of Growth Hormones (GH), Insulin-
like Growth Factor-I (IGF-I) and Testosterone in a very
short space of time (eight to 12 minutes). There is also a
dramatic decrease in Cortisol, the stress hormone, as well
as an increase in the production of Neurotransmitters and
Endorphins such as Serotonin and Neurotrophin. These
changes are greater than those achieved through
a conventional, intense power training session.
Due to the decrease in Cortisol levels, this hormonal
response to WBV training has not been found to cause
either a general stress reaction, or a response that is
common for high-intensity exercise.
Massage
The heart and skeletal muscles, which make up 40 % of
total body weight, ensure a rhythmic circulation of the
blood. Microcirculation through the organs is also achieved
through the muscles ability to pump blood and the latest
research studies show that healthy skeletal muscles
oscillate at specifc frequencies and amplitudes.
This synchronization of the skeletal muscle fbres, which
are not visible to the naked eye, causes a pump and suction
effect, supporting the heart and playing a determining role
in the blood supply of the entire connective tissue.
Where the body is not functioning at an optimum
level, WBV normalizes processes that are linked to the
biochemical and physical rhythms, thereby initiating and
stimulating the bodys natural ability to heal itself.
Disease
It is well known that individuals suffering from conditions
such as Arthritis, Parkinsons, Multiple Sclerosis, Diabetes,
Osteoporosis and obesity, as well as many other conditions,
beneft tremendously from physical activity.
Unfortunately, sufferers of these conditions are often
unable to exercise due to loss of muscular strength,
coordination or balance, joint pain and poor circulation.
In many cases, they are also hindered by fear of
embarrassment.
Because using a Power-Plate is so easy, the benefts of
physical activity are now within reach for many of those not
able to partake in conventional exercise such as walking,
weight lifting or cycling. By stimulating the bodys natural
ability to increase muscular strength, balance, blood
circulation, lymph system drainage, endocrine system
response and bone mineral density, individuals are now
able to fght the affects of many debilitating diseases.
Although, there are no cures for many of the conditions,
the Power-Plate can provide relief from many of the
symptoms suffered and hopefully a better quality of life.
Research study shows that exercising on the Power-Plate helps eliminate cellulite:
Power-Plate decreases fat stores, improves skin structure, and decreases the size of
the subjects buttocks, upper legs, calves, ankles and upper arms, in sessions of 8-13
minutes.
These research ndings reveal a new and exciting so-
lution for fat loss and collagen remodeling. Finally,
cellulite loss can be healthy, holistic, efcient, time-
saving and fun, allowing Power-Plate users to maintain
a youthful and lean, healthy look in a relatively short
time, in just a few sessions per week.
What is cellulite?
That dreaded orange peel or cottage cheese skin
is a condition many women suffer from. The subcuta-
neous (under skin) tissues are made of a web of con-
nective tissue, where much of a womans body fat is
stored. The bumpy, puckered look of cellulite is caused
by enlarged fat cells adhering to the upper layers of
skin and shriveling under certain conditions. Contri-
buting to the mattress effect is uid 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 this act of
Fig. 1.
Percentage change in cellulite levels after six months for
two Power-Plate groups. Cellulite is measured by evalua-
ting the deposits of subcutaneous dimpled fat deposits.
Research into the Effects of Vibration Training on Cellulite
By Dr. Horst Frank and Dr. Birgit Moos
This Research was conducted at the SANADERM Professional Clinic for Skin Illnesses and Allergologie,
Bad Mergentheim, Germany (May-November, 2004)
shriveling, dimpling and adherence of the skin to the
fat and connective tissue.
Specic areas that concern many women are the but-
tocks, thighs, calves, ankles and upper arms. Healthy
solutions for defeating cellulite have been elusive
prior to the solution of the Power-Plates whole-body
vibration training.
The German Sanaderm Clinic took on this six-month
research project to investigate the effects of whole-
body vibration training on cellulite.
Defeating cellulite
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Change in
cellulite
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Power-Plate Power-Plate + cardio
Power-Plate research - Defeating cellulite Copyright by Power-Plate International B.V.
Study Conclusions:
In six months the Power-Plate group achieved a
25.7% reduction of cellulite on thighs and but-
tocks, exercising two to three times per week, in
sessions of 8-13 minutes.
The Power-Plate + Cardio group achieved a 32.3%
reduction of cellulite on thighs and buttocks, exer-
cising two to three times per week in sessions of
8-13 minutes Power-Plate, plus 24-48 minutes of
cardio training.
Fig. 2A Change in circumference of the buttocks of the Power-Plate group and the Power-Plate + Cardio group.
Fig. 2B Training time of Power-Plate group and Power-Plate + Cardio group
Two groups were studied:
Fifty-five subjects were divided into two groups.
The rst group used Power-Plate exclusively, two to
three times per week, for sessions of 8-13 minutes.
The second group also used Power-Plate, and sup-
plemented their 8-13 minute Power-Plate workouts
with 24-48 minutes of cardio training.
Baseline measurements and tests were completed
at the beginning of the study, and repeated in six
months at the conclusion. The data collected con-
sisted of:
Skin condition (the measure of cellulite, or evalua-
tion of the deposits of dimpled fat under the skin)
Circumference of calf muscles, buttocks, and up-
per thigh
Body composition: body fat percentage, lean
mass percentage
How the Power-Plate was used:
Participants did four exercises on the Power-Plate,
using a workout of 8-13 minutes.
The Results proved a signicant reduction in cel-
lulite in both the Power-Plate group and the Power-
Plate + cardio group. Each variable improved signi-
cantly for each group.
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Power-Plate Power-Plate + cardio Control
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Power-Plate Power-Plate + cardio
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Power-Plate International B.V. www.power-plate.com
This proves that Power-Plate training is extremely effective and time efcient: the cardio group
took four times longer to improve 32.3%, while the Power-Plate group improved 25.7% in an
average of 10-minute sessions, two or three times a week, over six months.
Conclusions:
This research study proves that easy, simple and
efcient Power-Plate training can defeat cellulite;
it can speed and enhance youthful collagen remod-
eling, improve circulation, increase lean tissue, lose
fat and lose excess size on the buttocks, thighs and
calves.
1.
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3.
Calf massage
Lunge
Deep squat
Thigh massage
FoWerF|ete proves effect|ve for
the e|der|y
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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MuscIe strenth
+1B,4%
+16,1%
+15,0%
Pesistance training PowerPlate training
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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

+ !9,4
+ !2,9
P
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a
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2
4

w
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k
s
Ccunter mcvement jump

P
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2
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w
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s
Speed cf mcvement
+ 7,4
Power Plate Conventional
0,0
2 3
Wide squaL Lunqe
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
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G
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C
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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%
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C
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-5
0
5
10
15
20
Isometric muscles
strength in the
knee extensors
+ 15%
+ 16%
- 2%
P
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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
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m
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D
y
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s
o
m
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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
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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
Power-Plate stimulates recovery after
anterior cruciate ligament (ACL) rupture
By J.D. Bastian, W. Franz
Lutrina Klinik, Department of Knee Surgery, Kaiserslautern, Germany
This is a summary of a study published in the German Magazine for Sportsmedicine - Deutsche Zeitschrift fr Sport-
medizin

, Vol. 56, No. 7/8 (special abstract issue), p. 228: Empirical study of the effects of whole body vibration after
arthroscopic reconstruction of the ACL - Erfahrungen mit Ganzkrpervibrationstraining nach arthroskopischer
Rekonstruktion des Vorderen Kreuzbandes .
Power-Plate research - Power-Plate stimulates recovery after ACL rupture Copyright by Power-Plate International B.V.
Conclusions:
Six weeks after the operation, the group that per-
formed additional WBV training did not show signi-
cant reduction of the muscle thickness 10 and 20 cm
proximal to the patella, as the control group did.
Twelve weeks after surgery the WBV group was more
satised with the results of the operation.
The answers they provided on their questionnaires
also indicated that they were experiencing less pain
than the control group.
We conclude that additional Power-Plate therapy is
signicant for anyone wanting to recover as quick-
ly as possible from this kind of surgery in order to
get back to normal daily activities such as work and
sports.
In general, a major problem after reconstruction of
the ACL of the knee is the weakness of the m. quad-
riceps femoris. The aim of this study was to examine
the effects of additional whole body vibration (WBV)
on an oscillating platform (Power-Plate). In this study
we built on the succesfull outcomes of previously
published work: WBV leads to an increased co-activa-
tion of the extensor and exor muscles of the lower
extremities, it has positive effects on joint stabiliza-
tion and it improves circulation.
Methods:
16 subjects were divided between a vibration group
(n=7, physiotherapy and vibration) and one control/
conventional group (n = 9, physiotherapy only). Any
contraindications for vibration training were taken
into consideration.
The training program for the conventional group fol-
lowed the routine schedule after ACL rupture (2 3
times per week, squats and lunges). The WBV group
performed a ten-minute schedule twice a week for ten
weeks, beginning in the third week after surgery, in
addition to normal physiotherapy. After warming up
by doing a massage for quadriceps and hamstrings,
the schedule consisted of a squat and a lunge, fol-
lowed by a stretching exercise for the hamstrings.
Research shows using the Power-Plate expedites recovery of muscle performance after
ACL rupture. Combination with conventional physiotherapy, exercises on the Power-
Plate lead to improved muscular power, enhanced proprioceptive abilities and stabiliza-
tion of the knee joint (articulatio genu).
Squat Lunge
Measurements of the leg circumference (10 and 20
cm proximal, as well as 15 cm distal of the patella)
(g. 1) were taken pre-operative, immediately after
surgery and after 6 and 12 weeks. To estimate the
success of the therapy, subjective evaluations of
pain perception and health were assessed by having
all subjects lling in a questionnaire (SFA = Flandry
score).
a.
b.
c.
d.
The rupture of the ACL generally leads to atrophy of the femoral muscular, coordinative dysfunction
and a decrease in mobility of the affected knee. Training by using Power-Plate can lead to an accel-
erated increase of muscle thickness, recovery of the coordinative abilities and improvement of the
muscular exibility. As a result, this special kind of therapy can be used for stabilizing joints and
preventing additional trauma. Power-Plate therapy is signicant for anyone wanting to recover as
quickly as possible from this kind of surgery in order to get back to normal daily activities such as
work and sports.
Power-Plate International B.V. www.power-plate.com
Circumference
As can be seen from g. 2 the upperleg did not
reduce in size after surgery for the Power-Plate
group in contrary to the physio group.
No signicant differences were expected in the
circumference of the calves, as the exercises on
the vibrating platform were designed to target the
muscles of the upper leg. No specic calves exer-
cises were performed.
Fig. 2: Circumference
No signicant differences were expected in the circumference of the calves, as the exercises on the vibrating platform were designed
to target the muscles of the upper leg. No specic calves exercises were performed.
0
2
4
6
Pain Sitting Moving Walking
down a stair
Control Power-Plate training
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Health
1
3
5
1 2 3 4 5
0,4
3,1
0,8
4,6
3,2
1,2 1,1
1,6
5,1
4,5
Questionnaire
Fig. 3: Questionnaire
In this case, improvement is greater when there is more dif-
ference between initial and nal data.
2
1
3
0
50
60
Pre-op 6 weeks
post-op
12 weeks
post-op
Circumference quadriceps 20 cm proximal
Physio only Power-Plate and physio
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(
c
m
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45
55
54,8
55,8
50,5
55,4 55,3
56,5
44,9
46,3
41,8
45,9
41,8
47,3
0
40
50
35
45
Pre-op 6 weeks
post-op
12 weeks
post-op
Circumference quadriceps 10 cm proximal
Physio only Power-Plate and physio
C
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S
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(
c
m
)

38,9
39,9
37,6
39,0
40,3 40,5
0
35
45
30
40
Pre-op 6 weeks
post-op
12 weeks
post-op
Circumference gastrocnemius 15cm distal
Physio only Power-Plate and physio
C
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(
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m
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Fig. 1: Measurements of the leg circumference:
1 - 10 cm above the patella
2 - 20 cm above the patella
3 - 15 cm below the patella
Questionnaire
The following questions were asked before and after
surgery and rehabilation program:
How often does your knee feel painful?
Is your knee painful while sitting?
Do you have problems standing up and sitting down?
Do you have problems walking down stairs?
How would you judge your general health?
1
2
3
4
5