The Theory
1. How does Power Plate work?
2. Where did Power Plate come from?
The Benefits
3. What can it do for me?4. How long before I see a difference?
5. Will I lose weight?
6. How many calories will I burn in an average session?
7. What’s the Body MOT all about and how do I book in for one?
I’ve tried it - I didn’t like it!
8. I’ve tried Power Plate before and didn’t ‘get it’ - what’s the difference at STUDIO EH1?
9. It rattled my teeth and gave me a fuzzy head – was I doing it wrong?
The Training
10. What’s involved in a typical Power Plate session?
11. How long are your sessions?
12. How many sessions SHOULD I do a week?
13. How many sessions CAN I do a week?
14. What’s the difference between ONE:ONE PT and GROUP PT?
15. Who will benefit from FKPRO Suspension Training?
16. Is FKPRO Suspension Training appropriate for people who are out of shape or just beginning an exercise program?
17. How is FKPRO Suspension Training different from other types of resistance training, and how does the combination with Power Plate work?
Specific Training & Concerns
18. What’s involved in Power Plate Golf sessions?
19. Tell me about your Post Natal Course?
20. I’ve got a bad knee; will this be suitable for me?
21. Am I too old or too unfit to start Power Plate training?
22. When should I NOT do it?
Getting Started
23. What do I wear?
24. How do I book in?
25. Do you have shower and changing facilities?
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The Theory
1. How does Power Plate work? (top)
Power Plate uses something called Advanced Vibration Technology to deliver all the benefits of a ‘hard’ one hour resistance based gym session in only 25 minutes. Through the vibrations your muscles will contract between 30-50 times per second, ensuring you use 95% muscle fibre whilst you are training on the Plate, as opposed to 65% via traditional training. Power Plate is predominately resistance training but we can make it seriously cardio too!
OK, here’s the science bit. Oscillating in 3 planes, just like the human body, the machine employs the principles of acceleration training, creating instability in your body which forces you to perform reflexive muscle actions, multiple times per second. This leads to you achieving a tighter, more toned body, as your muscles have no choice but to constantly contract as you perform a series of exercises on the moving platform. Essentially acceleration training means that you work against a far greater “load” which results in super efficient workouts, which is great news for those of us with too few hours in the day. By ensuring that all the major muscle groups are continuously “switched on,” a 25 minute session including stretching and massage leaves you basking in the knowledge that you’ve had a full body workout in a fraction of the time.
2. Where did Power Plate come from? (top)
The technology behind Power Plate i.e. Whole Body Vibration (WBV) was first used by Russian cosmonauts and then NASA to allow cosmonauts and astronauts landing back on Earth to regenerate the muscle mass lost in space (due to zero gravity the muscles don't need to work as hard and so consequently they lose their size, strength and tone) quickly. The actual Power Plate machine was first launched in 1999.
For more info click here (PDF):
The Benefits
3. What can it do for me? (top)
Make you feel fantastic! You’re taking action and you’re committing to a change of lifestyle. Remember it’s all about STUDIO EH1’s Personal Training, so we’re here to motivate, encourage...and make you laugh! You’ll be working hard but you WILL reap the benefits!
Power Plate training improves:
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Muscle strength
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Flexibility, stretching – injury prevention
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Muscle tone
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Metabolism – reducing body fat (long term)
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Circulation
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Lymphatic system – reducing cellulite
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Bone density
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Posture
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Balance and co-ordination
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Recovery time (post-training and injury rehab)
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Stress levels – decreases Cortisol (stress hormones)
Is it for you?
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Short of time?
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Hate the gym?
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Want to get stronger?
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Want to be more flexible?
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Need help losing weight?
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Looking for that competitive edge?
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Sitting at a desk all day – DVT (Deep Vein Thrombosis)?
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Worried about injuries – prevention, protection & recovery?
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Concerned about osteoporosis?
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Seen one of these machines in the gym – no idea what to do on it?
Power Plate at STUDIO EH1 is suitable for ALL AGES AND ALL ABILITIES. From professional athletes looking for that competitive edge to elderly individuals looking to relieve the aches and pains!
4. How long before I see a difference? (top)
By the end of your first month (i.e. 10 – 13 sessions), we guarantee you’ll be seeing and feeling a difference. Your body will start changing shape and your strength will increase. This will not however happen, if you’re having a takeaway and a glass of red every evening – it’s a holistic approach remember!! We’re looking for a change of ‘attitude’ here – we’re not selling ‘Quick Fixes.’
5. Will I lose weight? (top)
Yes! Power Plate resistance training means you build lean muscle, which in turn burns off excess fat. You DO NOT simply wobble off the fat – you have to work at it! If you came and did our training with the Power Plate switched off, you would still lose weight – switching on, simply means you’ll lose it much quicker!
You can have regular body MOTs (Body Composition Analysis) so we can set you realistic goals and advise you on the nutritional side of things. To lose the weight long-term you have to find something you will stick to and something you enjoy. Our emphasis at STUDIO EH1 is on the Personal Training and the personal touch. You’ll be working hard, you’ll be doing it on a vibrating surface which means you can do it in half the time PLUS you’ll have fun!
6. How many calories will I burn in an average session? (top)
The intensity of your workout will be dependent on the effort you put in and also whether you are training ONE:ONE (more intense/advanced) or GROUP PT, therefore it’s difficult to accurately count calories burned. What’s also important to note in relation to fat-burning, as with any form of resistance training, it’s the after-burn i.e. the energy that is burned off after the session that counts too.
During a Power Plate session at STUDIO EH1 your heart rate percentage will get up to between 40 – 60 percent of your maximum heart rate. In this training band our bodies are using our fat stores as energy therefore, while exercising on the Plate we are burning fat and promoting lean muscle.
Taking all these factors into account, the science of Power Plate increases body temperature, circulation and muscle activation through the mechanism of vibration; combine this with the Personal Training we deliver, you could be looking at burning anything between 200 – 500 calories in a 25min session and thereafter.
7. What’s the Body MOT all about and how do I book in for one? (top)
This will tell you exactly as it is – so there is NO HIDING! Instant print out of results to shock you into action:
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Muscle Mass %
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Fat %
- Fat Mass
- Fat Free Mass
- Visceral Fat
- BMR (Basic Metabolic Rate)
- BMI (Body Mass Index)
- Total Body Water
- Desirable Body Fat % Ranges
- Goal Setter which calculates the amount of fat mass to be lost in order to achieve your target – this focuses attention on ACTUAL FAT MASS RATHER THAN WEIGHT.
- You may know your age – but do you know your Metabolic age!? We can even tell you this!
STUDIO EH1’s MOT is a complimentary service for all clients. For monitoring progress, we recommend doing MOTs on a bi-monthly basis.
Please avoid eating and exercising two hours before your MOT.
The MOT takes approx 5mins and most clients tend to book in prior to their session.
To book in for your MOT, simply speak to one of our Trainers.
I’ve tried it - I didn’t like it!
8. I’ve tried Power Plate before and didn’t ‘get it’ – what’s the difference at STUDIO EH1? (top)
There is no way you would push yourself on your own, the way we’ll push you! To ‘get’ Power Plate it’s all about the quality of your Personal Training – that’s where we come in! We truly believe we have a unique environment to which you’ll actually WANT to come. You’ll work hard, you’ll have fun doing it and you WILL get results.
9. It rattled my teeth and gave me a fuzzy head – was I doing it wrong? (top)
Yes! You were standing/sitting in the wrong position and you were quite possibly training at the wrong frequency.
The Training
10. What’s involved in a typical Power Plate session at STUDIO EH1? (top)
The word ‘typical’ does not exist at STUDIO EH1! You will be doing a vast array of exercises including squats, lunges, press ups, chest flies, tricep dips and kickbacks, planks, rows...the list is endless. Our emphasis is very much on FUNCTIONAL TRAINING. You will be using a wide range of accessories including dumbbells, kettlebells, swiss balls, dynabands, twist boards...and to ensure boredom is not an option – you’ll be doing a mix of circuits, endurance, super sets etc.
11. How long are your sessions? (top)
All sessions at STUDIO EH1 are 25mins.
12. How many sessions SHOULD I do a week? (top)
For best results we recommend, three 25min sessions per week. Great results are still achieved through two per week. If you’re doing a whole body work out on the Plate, leave a day’s rest in between sessions to allow your muscles to rest and rebuild. ‘Rest’ days are perfect for your interval training cardio burst.
For more info click here (PDF)
13. How many sessions CAN I do a week? (top)
If you are doing GROUP Personal Training we recommend leaving one day’s rest in between sessions to allow your muscles to rest and rebuild. Saying, that we will not stop you coming more often! If you are doing ONE:ONE Personal Training, you can come every day! You can work on different muscle groups, you can do full-on cardio sessions with your Trainer and you can use days in between to simply stretch and massage on the Plate.
14. What’s the difference between ONE:ONE PT and GROUP PT? (top)
For ONE:ONE you will be training in our exclusive PT studio. Faster results are achieved. You will have your own Personal Trainer and a programme will be designed just for you. Your progress will be monitored closely and your programme will be updated after each session.
For more info
For GROUP PT you will be training in our main PT studio with a maximum of six clients, you’ll be doing a whole body workout delivered by one of our Personal Trainers. We have no set sessions, so you won’t know who or what’s going to hit you each time!
15. Who will benefit from FKPRO Suspension Training? (top)
Everyone can benefit from Suspension Training. Because the client under the instruction of their expert Personal Trainer can effortlessly control the resistance and level of difficulty by simply shifting the position of their body, FKPRO is perfect for gentle rehabilitation, hardcore athletic training, and everything in between.
16. Is FKPRO Suspension Training appropriate for people who are out of shape or just beginning an exercise program? (top)
Yes, because the client has control over the amount of bodyweight resistance, control of the angle in which they place their body, and can control their stability by their foot placement (wide stance, narrow stance, single leg) which means it can very well be used for people that are not professional or performance athletes nor regularly active. Suspension Training can also be used to assist a number of movements that are too difficult for many deconditioned users.
17. How is FKPRO Suspension Training different from other types of resistance training, and how does the combination with Power Plate work? (top)
Traditional weight training often only works one muscle at a time which is contradictory to the normal coordinated muscle effort used to complete most activities. Focusing on only one muscle at a time is more likely to lead to overuse injuries and muscular imbalances, as well as potentially limit strength and movement gains. Both Power Plate and Suspension Training allow for the use of multiple planes of motion and works multiple muscles and joints simultaneously. THE RESULT IS AWESOME!
Specific Training & Concerns
18. What’s involved in Power Plate Golf sessions? (top)
This is ONE:ONE Personal Training whereby Ian, our ex-Golf Pro will focus on:
- Movement preparation
- Co-ordination
- Core & pillar
- Hypertrophy & strength
- Power
- Recovery & regeneration
Click here for more info (PDF)
19. Tell me about your Post Natal Course? (top)
This is a ONE:ONE Personal Training Course that comes in Blocks of 12 or 24 sessions. We recommend 2 sessions per week, starting off gently and building up. The sessions focus on:
- Restoring your optimal posture
- Restoring your core with the emphasis on Pelvic Floor rehab
- Restoring and improving your functional strength to deal with the demands of being a Mum
- Achieving Post Natal fat loss and that all important flattened MummyTummy!
- You’re good to go once you’ve had the all clear at your 6-week Post Natal check up.
20. I’ve got a bad knee; will this be suitable for me? (top)
Power Plate Personal Training is excellent for both prehab and rehab. The Plate speeds up muscle re-growth through the vibrations. Training on the Plate induces a stretch reflex muscle action, which stretches your muscles as opposed to tighten them. Owing to the minimal impact, there is no stress on joints and ligaments. All injuries are obviously individual, so an assessment will be made with your Personal Trainer at your Complimentary Trial.
Power Plate is medically approved. MDD certificate Number CE 539959.
For more info on how Power Plate can significantly help the Prehab/Rehab process click here (PDF)
21. Am I too old or too unfit to start Power Plate training? (top)
It’s NEVER too late!
For clients who want to focus on:
- taking it a bit slower and building confidence
- improving fitness, health and wellbeing with minimal impact on joints and tendons
- balance and stability work to aid fall prevention
- improving range of movement with intense stretching stimulated by vibration
- strengthening the Pelvic Floor muscles
- and last but by no means least, to do all this in a safe, supportive and FUN environment!
…we recommend the ONE:ONE Personal Training sessions. Your sessions will be a mix of movement preparation; exercises; stretches; balance and co-ordination work – ending with the best bit, Relaxation and Massage!
22. When should I NOT do it? (top)
Below is a list of contra-indications i.e. conditions for which Power Plate should either NOT be used, or medical advice should be sought in advance.
Absolute Contra-indications: NO NO! |
Non-absolute Contra-indications |
Acute diseases/inflammation processes |
Migraine |
Wearing a pacemaker |
Acute hernia, discopathy |
Acute thrombosis conditions |
Cardiovascular disease |
Fresh wounds resulting from operation or surgical intervention |
Wearing recently fitted IUDs, coils, metal pins, bolts or plates |
Pregnancy |
Gall and kidney stones |
Osteoporosis in an advanced stage |
Synthetic joints |
Getting Started
23. What do I wear? (top)
Whatever you’re comfortable in, but most clients wear leggings, joggers, yoga pants or shorts; T-shirt and Trainers. You can train in bare feet or socks with grips if you wish, but we do advise Training shoes for that additional support.
24. How do I book in? (top)
All sessions are by appointment only. Call, email or book when you’re in. Recurring bookings can be made if you’re really organised. GROUP PT clients can book and cancel sessions online. We have a 6 hour notice cancellation policy.
25. Do you have shower and changing facilities? (top)
Yes.
