Maria Hambly-Allen Dip.Shi. FwSS. FNTP
Liskeard, Cornwall.

What is Power Plate?

I offer one to one training using a Pro 5 Power Plate. Vibration training has become very popular as it drastically decreases the amount of time needed to work-out and yet still achieve the desired effects of a much longer work out in a gym. However, in addition to fitness training, it also has many health benefits for the body. The four main areas of benefit are seen in: Stretch, Balance, Core Stability and Strength. By improving these areas, the health potential of the body is maximised. Circulation and flexibility are improved and the use of these machines also contribute to stronger bones and muscles and support weight loss in the long run.

Power Plate is the global leader in whole body vibration technology and their machines are very different to the majority of vibration machines on the market, which is why I decided to train with Power Plate to become qualified to offer Power Plate sessions. This is the vibration machine that many of the top athletes, sports-persons and other famous people are using. Power Plate has more than 15 years of experience in whole body vibration training. Unlike many other vibration machines, Power Plate is a medically endorsed, clinically proven machine.

Engineered to activate the body's natural reflexive response to vibration, Power Plate's vibrating platform moves 25 to 50 times per second to engage muscles in a consistent, and controlled manner (The vibrations move in three directions: up/down, forwards/backwards, and side-to-side). Power Plate is a machine that gives the body's muscles a high-speed workout by using vibrations to stimulate them to contract and relax. Muscles generally contract once or twice a second, but by standing on the Power Plate, its vibrations cause an automatic reflex muscle contraction of 25-50 a second. As a result, Power Plate is able to accelerate training with high performance results, enabling anyone seeking greater fitness levels to achieve their maximum physical potential faster and more efficiently.

These machines have also had remarkable impact for Multiple Sclerosis, Fibromyalgia and Cerebral Palsy sufferers, giving pain relief. There have been various studies done on the effects of vibration training for these problems, and if you suffer from a condition like this, I would suggest that you research it for yourself to see how much benefit can be had by using these machines (there are some downloads available at the end). Often fibromyalgia sufferers can find exercise difficult due to the pain they experience, so it is far easier to use a Power Plate rather than conventional exercise.

How Does The Power Plate Help?


When carrying out stretches on the machine, it increases flexibility much more than a standard stretch. It increases blood flow to passive and active structures. It increases muscle temperature. It increases mobility both acutely and chronically. It causes excitement of the neuromuscular system.


Stability and coordination throughout the whole body is essential to achieve maximum results in other goals. Balance requires tremendous neuromuscular system function and integration. Power Plate training recruits more motor units. It improves firing rates and synchronization (intra-muscular coordination). It is a destabilising stimulus which provides notable afferent overload to proprioceptors. Performing exercises on the Power Plate with a reduced base support, i.e. single leg or arm, has the potential to offer benefits to balance and stability in two ways:-

    • Increased strength training focus on stabiliser muscles around joints (e.g. ankle, knee, hip, wrist, elbow, shoulder)
  • Destabilising effect on a 3 dimensional moving surface

Core Stability

A strong and stable core is the foundation of all strength and condition programs. It creates stability and efficiency for all other movements throughout the kinetic chain. It also helps prevent injury and movement imbalances. Power Plate creates whole chain spinal reflex actions, ensuring that all movements engage the core. It conditions the core safely in all planes, making it an excellent tool for achieving stability, strength and power.


Evidence suggests that Power Plate strength training can have a comparable effect upon strength improvement to conventional resistance training. Where may Power Plate strength training play a key role?

  • Variety
  • Research suggests that Power Plate training may be at least as effective at increasing strength as conventional strength training methods.
  • Potentially less intimidating that conventional resistance training.
  • May enhance exercise adherence in certain target groups to whom Conventional resistance methods do not appeal.
  • No requirement to use additional equipment such as barbells and dumbbells.
  • Evidence suggests increased recruitment of muscle fibres when compared to conventional resistance training.
  • Research has shown that exercise on a vibration platform has the potential to enhance motor skill learning and improvement in coordination more rapidly than conventional methods.
  • Strength training on the Power Plate has been shown to have greater impact upon bone density in high risk groups than conventional resistance training.
  • Increases in circulation during strength training on the Power Plate have been shown to be highly significant.


Please note that there are some contraindications for Power Plate use:

1) Severe Osteoporosis (T-Score of -4 or worse)
2) Severe Cardiovascular diseases
3) Pregnancy (12 weeks post OK)
4) Acute Thrombosis conditions
5) Pace Maker
6) Cancer
7) Epilepsy
8) Detached Retina (retinal problems)


Vibration Training was originally developed by Russia to rehabilitate astronauts after they returned from space and to help astronauts stay in space longer. One of the problems with space travel was muscle atrophy (or severe muscle wasting) of cosmonauts' bodies. This, along with bone loss, typically occurred when cosmonauts spent extended time in a zero-gravity environment. The Russian cosmonauts who used vibration training as part of their training set a staggering record of 420 days in space, compared to America who returned home after just 120 days. After their space mission, the Russian cosmonauts, who ordinarily would have suffered severe loss of strength and bone density, noticed considerably fewer side effects and were also able to recover more quickly. From this experience, the Soviets discovered the secret of Whole Body Vibration Training – or the ability to make gravity work for them.

Power Plate International and its distributors around the world aspire to set and maintain the gold standard in the whole body vibration category. The multi-directional Advanced Vibration Technology that the Power Plate machine uses is grounded in years of extensive academic and independent scientific research. Further scientific studies are being conducted in the US, Europe and Asia, which indicate significant positive benefits as a result of vibration training.

Please see the following links for more information    

 Power Plate Healthcare Logo
Power Plate Pro5

Pro 5 Bbicep Curl

Pro 5 Leg Lunge