Time. It’s the one thing that many of us never seem to have enough of. We’re always busy taking care of our families, friends, jobs, homes, and ourselves. As members of AFAC gym, we all do our best to squeeze workouts into our schedules, but even that can be difficult sometimes.

Thankfully, our Thornton gym offers many ways for members to get the most effective workouts, as quickly as possible. One of the top exercise timesavers at AFAC gym is our Power Plates. The flat surface of each Power Plate can vibrate up to 50 times per second. By performing typical bodyweight exercises on a Power Plate platform, your body will not only fight against regular gravity, but also against the micro vibrations. Independent studies have shown that working out on a Power Plate activates up to 138% more muscle fibers than a standard workout. This, in turn, burns up to 50% more calories. That means getting stronger and burning more calories doesn’t have to mean more hours at the gym! It can be as simple as doing your regular workout on a Power Plate. As a matter of fact, it’s claimed that 10 minutes of Power Plate training can provide the same results as 60 minutes of conventional strenuous training.

Read this blog to learn more about our Power Plate Classes with Jamie, as well as the benefits of using a Power Plate and exercises you can try at AFAC gym.

Power Plate and More Classes with Jamie at AFAC Gym

If you’ve never tried the Power Plates at AFAC gym, the best way to learn all about them is at our regular Power Plate and More Classes with Jamie. These classes are free for AFAC gym members and are held on the following days and times:

Tuesdays – 3:30 to 4:30 and 4:30 to 5:15 pm

Thursdays – 3:30 to 4:30 and 4:30 to 5:15 pm

Saturdays – 9:00 to 9:45 am

During these classes, you’ll perform a range of exercise movements on a Power Plate machine to engage and activate more muscles, more often than traditional exercises. The use of Power Plates under the instruction of our Certified Power Plate instructor, Jamie McGehee, will accelerate your training and give you high-performance results. This allows you to achieve maximum workout potential faster and more efficiently. Jamie can also show you how to use Power Plates for stretching, massage, recovery, injury prevention, and pain reduction.

What Kinds of Training Can I Use Power Plate for at the Gym?

One of the greatest benefits of Power Plates is that you can use them in so many ways at the gym. Here are a few examples to get you started.

Standing on a Power Plate

Simply standing on a Power Plate is the ideal way to work out without actually working out. The plate’s vibrations make your muscles flex and stretch while you’re just standing there, without lifting weights or doing bodyweight exercises.

Standing on a Power Plate provides several benefits as your body works to maintain your balance on an unstable platform, such as:

Improving flexibility and stretching tight muscles
Improving balance
Improving your athletic potential to use other exercise equipment
Improving posture which is important for enhancing your appearance, keeping your body fit, and preventing back problems
Improving your mind-body connection, which goes a long way in promoting fitness because it trains your arms, legs, and midriff to work in harmony with each other

Exercising on a Power Plate

Standing on a Power Plate is just the beginning! By doing various exercises on a Power Plate, you’ll find that your workouts are suddenly much more challenging.

When the Power Plate sends vibrations through your muscles during exercise, it causes them to contract 30-50 times per second. This boosts your exercise exertion by up to 300% compared to doing the same exercises on the floor. The result is leaner, longer muscles in a third to half the time. And that’s not only your stabilizing muscles or prime moving muscles, but all muscles and muscle fibers.

By activating more muscles and working them harder, Power Plate helps you burn more calories during exercise. According to independent studies, completing the exact same workout on a Power Plate burns as much as 50% more calories.

There are also many different exercises you can perform on a Power Plate. In addition to common exercises like squats and planks, other workouts like battle ropes, lifting dumbbells or kettlebells, step-ups, resistance band training, and suspension training can be integrated with Power Plates.

Other Ways to Use Power Plates

On top of boosting the effectiveness of your strength training regimen, Power Plates can also be used for balance training. Or, by using a Power Plate for a few minutes after a workout, you can promote muscular recovery and regeneration. The massaging action of the vibrating Power Plate surface improves blood flow, boosts lymphatic drainage, increases the release of important hormones, reduces muscle soreness, speeds recovery, and relaxes the nervous system.

Can Power Plate Training at the Gym Help Me Lose Weight?

Studies have shown that vibration plate machines like Power Plates can help people lose weight. In one study, obese women who followed a weight loss diet and regularly used vibration plate machines were more successful at losing weight than those who combined diet with a conventional exercise routine. Overall, the group of women who exercised with vibration plates lost an average of 11% of their body weight in the first six months of the study and maintained a 10.5% loss after a year. The conventional exercise group had an initial loss of 7% of their body weight and maintained a 6.9% loss after a year.

What Vibration Frequency Should I Use on Power Plates at the Gym?

Power Plates can be set at frequencies from 25 to 50 vibrations per second. Knowing which frequency to set your Power Plate on will help you get the most out of your session. It all depends on whether you want to relax your muscles or strengthen them. There is a Power Plate app that will give you info on the optimum setting to use for your training, and you can always ask one of our personal trainers for assistance, but here are some general guidelines:

Frequency of 30 Hz or less – For relaxation
Frequency of 31 Hz to 45 Hz – For strengthening muscles
Frequency of 46 Hz to 50 Hz – For intense stimulation and massage

A Few More Tips for Using Power Plates at the Gym

Follow these tips to get the results you’re hoping for with your Power Plate workouts.

Change up your postures — Adopt different static postures that will challenge all of your muscle groups and provide a complete whole-body workout.
Alternate effort and rest — Each posture should be followed by an equivalent rest period. For example, alternate 30 seconds of effort with 30 seconds of rest. You can vary the rhythm of your Power Plate sequences, as well. An example might be to complete a chain of 10 postures for one minute each, rest for 10 minutes, and then start again.
Try to keep a static position — With each posture you try to hold on the Power Plate, keep a static position to maintain stress on the muscles you’re trying to work.
Muscle fatigue means it’s working — Muscles must be completely fatigued to gain toned muscle mass. Muscle fatigue and failure is a good measure of intensity. It means micro-tears have been created in the muscle. When these are repaired by the body, the muscles grow back stronger. Thankfully, muscle fatigue only takes a few minutes to achieve on the Power Plate.
Dress properly — Wear a light and comfortable sports outfit with closed sports shoes or gym shoes.

Exercises You Can Try on the Power Plates at AFAC Gym

Virtually any exercise you perform on the floor can be done on a Power Plate. Just be prepared to tire a lot faster on that vibrating surface!

Squats

Squats are an easy and effective exercise to perform on a Power Plate. Start by standing in the center of the plate with both feet firmly planted. Once the vibration starts, make sure you won’t fall of easily before squatting. Then, begin your squats as you would do on the floor. If you’re a first timer, you might need to hold onto the Power Plate’s handles for balance until you get used to it. You can perform a static squat by holding the squatting position, or dynamic squats by moving up and down. More advanced users can increase the intensity of the exercise by holding a kettlebell with both hands in front of them. Squat down as you press the kettlebell overhead, and then return the kettlebell to the starting position as you stand up.

Planks

Planks on a Power Plate will enhance the exercise’s ability to strengthen your core, but people with previous back injuries should use extra caution to prevent further harm, especially to their lower back. To perform high planks on a Power Plate, place your hands firmly on the plate and keep your arms straight. Extend your legs behind you, using the balls of your feet to hold your body in a straight line, as if you’re about to do a pushup. Balance your body’s weight between your hands and toes and hold this position for 30-60 seconds. Hold the position without raising or dropping your hips. You can also do low planks on a Power Plate by placing your elbows and forearms on the vibrating surface instead of your hands.

Lunges

Performing lunges on a Power Plate will strengthen your leg muscles and improve your flexibility. There are multiple ways to lunge on a Power Plate. Beginners usually start by standing on the floor facing the Power Plate and place one foot on the center of the vibrating surface. Step back with the other foot, planting it firmly on the ground. Your front knee should be directly above your ankle. Keeping your shoulders back and head up, bend the back knee to about 90 degrees to lower your body, and then raise back up again. Imagine you’re pushing your front foot through the plate. You can also perform this exercise with your back foot on the Power Plate surface and your front foot on the floor. Or, you can begin the exercise with both feet on the Power Plate and lunge one foot forward onto the floor or onto a BOSU ball.

Push-Ups

Push-ups are ideal for targeting muscles in the upper body. Begin by placing your hands on the vibrating plate with your arms straight and your feet or knees on the ground. Bend your elbows to lower your upper body toward the plate and then straighten your arms to raise your body back up again. You can also reverse the exercise by placing your feet on the vibrating plate and your hands flat on the ground.

Glute Bridge

Lie down on the floor on your back and put your feet flat on the Power Plate platform. Keeping your shoulders on the ground and arms beside your body, raise your pelvis and hold your body in a bridge position. You can also raise and lower your pelvis (without touching the floor) to increase the intensity of the exercise.

Abdominal Crunches

Crunches on a Power Plate will bring your abs to new levels. Lie down with your back on the vibration plate and your legs in the air, bent at the knees 90 degrees. Your head will be suspended off the other end of the vibration plate. Place your hands behind your head for support. Keep your elbows back and crunch your upper body toward your legs.

Benefits of Whole Body Power Plate Training at AFAC Gym

Training on a Power Plate provides a host of benefits for people of all fitness levels. Whether you’re trying to tone your muscles, lose weight, improve your range of motion, or recover from injury, Power Plates can be part of your solution!

Increase physical strength and endurance via repeated contractions of your muscles
Improve balance and coordination by challenging your muscles and joints to keep you steady
Increase bone density by putting mechanical stress on the skeletal system
Reduce joint inflammation and pain
Release tension throughout the body
Speed recovery from surgery or trauma by stimulating blood flow and lymphatic circulation
Prevent loss of muscular strength after surgery due to lack of exercise
Promote circulation if you’re inactive or just starting to get active
Stimulate the release of hormones like human growth hormone, serotonin, and testosterone
Decrease stress levels and improve psychological wellbeing

Unlock the Power of Vibration Training at AFAC Gym

The best gym in the Thornton, Colorado, area to get Power Plate training is AFAC gym. We have several Power Plate machines for our members to use and our Power Plate and More Classes with Jamie ensure that you have all the support you need to add these incredible devices to your fitness adventure.

If you’re not a member of AFAC gym, stop by or give us a call today to learn more about Power Plates and our full collection of professional workout equipment. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

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