Power Plate my7
Contents
1. 12 These settings depend 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 improvements 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 GO 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 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 afte2. exercises performed on the my7 model will always communicate the recommended settings as G Factor Settings G factor e The my model offers a new way of setting the machine called the G Factor which simplifies how one sets the machine to operate at various levels of intensity The G Factor combines the frequencies and amplitudes as shown in the table below The term G factor is based on g forces as described in paragraph 1 2 Intensity Level a combination of frequency and amplitude Settings Intensity level e The intensity at which the machine operates can be determined by multiplying frequency and amplitude which shows how fast and how far the platform is accelerating Acceleration is exoressed in meters per second squared m s2 and can be converted to g forces An acceleration of 9 81 m s2 is equal to a g force of 1g e Stretch Readies your muscles and connecting tissues An excellent prep for any workout e Balance Activates your mind body connection and increases your stabilizing muscle strength e Core Engages and strengthens your central pillar including abs obliques and spinal erectors e Strength Builds lean muscle tones and burns fat with both dynamic and static Style exercises e Massage Stimulates blood flow and relaxes muscles while reducing post workout fatigue G factor 30 Hz Low 35 Hz Low 40 Hz Low 30 Hz High 35 Hz H
3. Cellulite e Claim Power Plate training can be a beneficial tool intervention to diminish the appearance of cellulite e Definition Cellulite describes a condition that occurs in men and women although much more common in women where the skin of the lower limbs abdomen and pelvic region becomes dimpled after puberty Weight Loss e Claim Power Plate training can be a beneficial tool intervention to lose weight and specifically lose body fat e Definition Weight loss in the context of medicine health or physical fitness is a reduction of the total body weight due to amean loss of fluid body fat or adioose tissue and or lean mass namely bone mineral deposits muscle tendon and other connective tissue Bone Density Bone Mineral Density e Claim Power Plate training can be a beneficial tool intervention to increase bone density and prevent bone mineral density loss related to aging e Definition Bone density or bone mineral density is a medical term referring to the amount of matter per cubic centimeter of bones Circulation and Cardiovascular e Claim Power Plate training can be a beneficial tool intervention to improve and increase circulation and improve the function of the cardiovascular system e Definition The circulatory system is an organ system that moves nutrients gases and wastes to and from cells helps fight diseases and helps stabilize body temperature and pH to maintain homeo
4. 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 Introduction Power Plate machines use the principles of Acceleration Training exercise to stimulate the body s natural response to vibration Power Plate machines create vibrations that cause 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 instability throughout the body As these vibrations transmit waves of energy a variety of muscles subconsciously contract throughout 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 Soace Cosmonauts were faced with considerable loss of muscle strength and bone density from their time in space and Acceleration Training exercise helped reverse these effects However this new form of training was unknown in Western Europe until after the fall of the lron Curtain when Dutch sports expert Guus van der Meer introduced the technology resulting in the develooment of the first Power Plate model in 1999 Since then Power Plate technology has been adapted for the masses so
5. 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 as though starting the entire exercise progression again 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 DVDs online learning and in some countries specialized academies For more information please visit our website www powerplate com 13 Technical Specifications Maintenance Power Plate my 7 Technical Specifications WARNING THE MACHINE e If the console display is illuminated but lt eoteeneae wchiecrGivesione 4 standard Graphite or Silverstone CONTAINS NO USER SERVICEABLE the platform will not vibrate unplug the Dimensions Wx D x H 876m x 80cm x 153cm 35 nx 32 inx 61 in PARTS PLEASE CONTACT AN machine wait at least one minute then AUTHORIZED POWER PLATE check the connection to the machine s Weight 179kg 394 63lb SERVICE PROFESSIONAL motor located under the base of NS eee ee cee een cet FOR ANY MAINTENANCE OR the machine Nominal Power GOSS TROUBLESHOOTING NOT e f the machine makes a rattling noise Maximum Load 0 136 4kg 300l0_ S OTHERWISE DESCRIBED BELOW unplug the machine wait at least on
6. POWER S77 Discover the Difference Instructions for Use my Model Contents Introduction Ot Correct Use is Essential for Optimal Results 01 Medical Indications 02 Important Safety Instructions 04 Health Warnings 04 Setup and Handling 04 Hydration 05 Clothing and Padding 05 Position and Balance 05 EMC Precautions 06 Touchscreen Controls 07 Settings 08 Service Menu 09 proMOTION Dynamic Vibration Technology 10 How Does it Work 10 Usage and Guidelines 11 Varying the Intensity 12 Exercise Time Number of Exercises and Rest Time 12 Frequency and Amplitude 13 Mat 13 Sessions per Week 13 Extra Load 13 Technical Specifications 14 Maintenance 15 Troubleshooting 15 Contact and Support 16 Warranty 16 2011 Power Plate All rights reserved Power Plate the Power Plate device logo pro6 prod prod AlRdaptive pro5 HP my7 my5 my3 proWOTION powerBIKE and Acceleration Training 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 intellectual property rights in relation to all information provided in this manual You may not
7. al commercial or hospital environment e The my7 model is intended for use in an electronic environment in which radiated radio frequency RF disturbances are controlled e he customer or user of the my7 model can helo prevent electromagnetic interference by maintaining a minimum distance between portable and mobile RF communications equioment transmitters and the my7 model as recommended in this user manual according to the maximum output power of the communications equipment The adequate separation distance to provide base Immunity to RF disturbances is 1 0m Retain this user manual for your future reference My7 Touchscreen controls The my7 software is organized in three modules MANAGE EXERCISE USERS Home page Settings A POWER PLATE POWER PLATE The home page allows a quick access This button takes you to the setting to SETTINGS USERS and EXERCISE module The settings are broken down as well as educational videos about our into 4 areas company and the my7 e Machine Cont e Feel Better e Education Helo e Look Better e Service Menu e Play Better e Contact Exercise Users Pa oN D POWE R PLATE This button takes you to the exercise This button takes you to the users module module The exercise are broken down It is broken down into 2 areas into 3 areas e New Users e Programs e Existing Users e Single Exercises e Manual Mode Programs and
8. art of an exercise program 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 take 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 tio 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 Setup 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 oroperly 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
9. commends that the user above the toes stay well hydrated by drinking at least Proper position and balance are 300 ml 16 ounces of water before especially important if the user employs during and after each exercise session weights during any exercise on the Incorrect machine Power Plate strongly recommends that users not employ weights while using the machine unless they are being coached by an user Should wear rubber soled shoes exercise professional or unless the user or if the user chooses to exercise In has extensive experience with weight socks or bare feet the user should use training or with the Power Plate machine one of the three contoured mats that e he three illustrations on the right are provided with the machine demonstrate the incorrect ways to stand e During exercises in which any part on the machine of the user s body is in contact with e he illustration below demonstrates the the vibration platform Power Plate correct way to stand on the machine recommends the use of at least one 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 Clothing and Padding e During exercises in which the user stands on the vibration platform the Don t lean on your heels too much Balance your weight predominantly on the front of your feet contoured mat Correct Incorrect When tra
10. damage the lacquer finish arator G 40Fiz high amplitude e Do not spray any cleaning solution Certifications MDD CE and EMC TUV certified ROHS WEEE compliant directly onto the machine Instead moisten a cloth then apply to the machine e On plastic components use only polishes specifically designed for plastic Use a soft brush not a cloth Computer amp Software Specifications to clean the platform including the EP ee eee aCe aneae 7 9 contoured mat Operating System Windows CE 6 0 Professional Clean electrical componcntscoy with Software Power Plate proprietary My7 software v1 0 a dry cloth in order to avoid the risk of Graphics Built in Graphic Card shock or damage to the components Total Memor Mobile DDR SDRAM 133Hz 256MB Hard Drive Storage 16GB micro SD card Troubleshooting Screen Monitor 10 1 LCD Display 800 x 480 pixel e Always unplug the machine and then USB Port Hub USB 1 0 Port x2 wait for at least one minute before LAN port 10 100M Ethernet performing any troubleshooting Audio 2x 2W e f the machine is not operational and the console display is not illuminated check proMOTION Dynamic Vibration Technology Specifications the power connections to the machine P e f all power Connections are working Resistance Levels 6 resistance levels Pull toward front of the machine to increase please check the circuit breaker or fuse Push toward back of the machine to decrease for the elec
11. e _ Operation User friendly interactive display _ _ _ _ _ OR PERSONAL INJURY OR DAMAGE minute then check to make sure that DualSync Twin Motor System DualSync Twin Motor System maintains precise balance at any TO THE MACHINE COULD RESULT the feet are properly tightened frequency and amplitude level allowing perfect synchronization of vibration for maximum muscle response and efficiency CAUTION Any changes modifications PrecisionWave Technology High fidelity harmonic vibration system that provides or unauthorized maintenance performed DANGER The user not try to resolve uncompromising performance for unsurpassed results to or on the machine could void the any electrical issues regarding the power Frequencies 30 40 Hertz 1Hertz increments product warranty source to the machine Instead Power Time Selections O 9 minutes 15second increments Plate requests that the user contact Vibration Eneray Output High or Low e Always unplug the machine and then a licensed professional electrician to G Factor 1 30Hz low amplitude wait for at least one minute before conduct any examination and make any G Factor 2 35Hz low amplitude performing any maintenance necessary repairs Otherwise serious CrS 40Hz low amplitude e Clean the machine only with a moist personal injury or property damage GEA 30Hz high amplitude cloth Do not use sharp objects bristles could result G Factor 5 35Hz high amplitude scrubs or acid based detergents which l will
12. ensity 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 keep improving performance whether this improvement is desired for sports or daily life goals Claimed medical indications include use in relation to the prevention treatment and or alleviation of disease Medical Indications Fall Prevention e Claim Power Plate training can be a beneficial tool intervention for the elderly population to prevent falls e Definition Fall prevention is defined as a variety of actions to help reduce the number of accidental falls suffered by older people Muscular Strength and Power e Claim Power Plate training can be a beneficial tool intervention to helo increase strength and power to improve daily life performance both acute and structural e Definition Physical strength is the ability of a person or animal to exert force on physical objects using muscles Increasing physical strength is the goal of strength training Power is the amount of work done or energy transferred per unit of time Pain e Claim Power Plate training can be a beneficial tool intervention to reduce and or alleviate chronic pain e Definition Pain is an unpleasant sensory and emotional experience associated with actual or potential tissue damage or described in terms of Such damage
13. frequency rates between 30 and 40 times per second Vectran is a registered trademark of Hoechst Celanese Corpo Each cable extends to more than two meters allowing for movement in all planes and directions So you can enjoy full range of movement and infinite dynamic exercise options Not only does the proMOTION optimize the transmission of vibrations to the targeted muscle but it also offers variable resistance Changing the resistance puts more load on the muscles during the most intense part of the movement offering another way to progress your workouts by increasing the intensity of your training The unique gel dampening system also increases the resistance as you work harder Usage and Guidelines As with any form of exercise cease your session immediately if you feel faint dizzy or ill while working out on the Power Plate machine Always consult a doctor or specialist before restarting your training As with any training routine It is important to start using the proMMOTION on the lowest level of resistance and with the Power Plate machine on a low setting Establish a good technique before increasing the setting on the proMOTION from low to high Always pay special attention to your posture especially the position of your wrists and back and how close you are to the Power Plate machine Dynamic exercises should be performed mainly in vertical movements Shift lever towards you to increa
14. igh 40 Hz High O al RI Ww Settings Service Menu Service Menu has three Main Categories Diagnostics u Usage Statistics m Technical Support Diagnostics a VVill allow the user to run a self diagnostics check on the system This diagnostic check will produce error codes if the system has an internal software problem Usage Statistics a Will display the total machine hours of use u Technical Support a Software Information amp Updates i Provide current software application version number i Install software updates b Hardware Information i Embedded hardware information c Hardware Touchscreen Calibration i To recalibrate touchscreen d Troubleshooting amp Support i Touchscreen support 1 Touchscreen non responsive actions a Reboot the my b Recalibrate touchscreen c Contact support at www powerplate com gt Choose your Country gt Click on Support i Touchscreen support 1 Touchscreen freezes or hangs actions a Reboot the my b Recalibrate touchscreen c Contact support at www powerplate com gt Choose your Country gt Click on Support ii Touchscreen support 1 How do clean the touchscreen a urn touchscreen off Use a piece of dry lint free soft cloth First wipe down monitor to remove dust Please use deionized or distilled water or iso propyl alcohol Don t use tap water or mineral water as they could leave white marks on the sc
15. ining with the Power Plate machine do not lock any joints such as your knees and elbows but keep them slightly bent Legs slightly bent Electromagnetic Compatibility EMC Precautions e The my7 model is Suitable for use in all establishments including domestic establishments and those directly connected to the public low voltage power supply network that Supplies buildings used for domestic purposes Both models have been tested against and have passed the applicable requirements of relevant electromedical standards including EN 60601 1 2 2007 e he my7 model emits electromagnetic energy to perform its intended function Nearby electronic equipment may be affected by this emission Similarly the my7 model may be affected by electromagnetic emissions from other equipment in the vicinity e The my7 model is intended for use in the electromagnetic environment specified below The customer or user of the my7 model should ensure that it is used in such an environment Floors should be wood concrete or ceramic tile If the floor is covered with synthetic material the relative humidity in the room should be at least 30 Power quality should be that of a typical domestic commercial or hospital environment as appropriate The my7 model should not be used during power interruptions Power frequency magnetic fields should be at levels characteristic of a typical location in a typic
16. 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 everyone from high performance athletes to the elderly and anyone wishing to improve their general health and fitness levels 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 reducing the risk 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 helo 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 Acceleration Training exercise should be used on a regular basis starting with low intensity which means low frequency and amplitude 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 int
17. 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 tioped over damaged or even partially immersed in water unless Position and Balance Incorrect an authorized Power Plate service e In order to avoid possible injury from professional has examined the machine the machine s vibrations Power Plate and cleared it for use recommends that the user not lean back e Never insert objects into any opening on his her heels or lock his her joints on the machine If an object falls into or straighten his her legs when standing the machine shut the machine off upright on the machine and remove the power plug before e t is important at all times to maintain attempting to retrieve the object balance while on the machine If the object cannot be reached The user however should not hang contact an authorized Power Plate on the machine s handles in order to service professional maintain balance but should unless the directions for a particular exercise state Hydration otherwise keep his her knees directly e Power Plate re
18. r 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 adjust them to your comfort level G Factor Exercise which is selected manually has its own preset setting and G factor range For each type of exercise we recommend the following g factor settings e Stretch settings should be performed on g factor level 1 e Balance settings should be performed between g factor level 1 and 2 e Core Strength and Massage exercises should be performed between g factor level 1 and 6 When the G factor level is increased the volume of exercises should be decreased duration number of sets and the rest period should be 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 Sessions per Week In general we recommend performing two to three sessions per week Stretches massages relaxation and preparation programs can be performed more often Extra Load We recommend only adding external load Such as using weights if you are an experienced Power Plate user or if your professional coach or trainer iS Supervising your training All of the above parameters can be varied
19. reen because of the dissolved salts Spray this liquid on the cloth Never spray liquid directly onto the touchscreen Moisten the cloth with the cleaner and gently move the wet cloth in just one direction from top to bottom Completely dry the touchscreen with a second cloth Do not use any solutions that contain Acetone ethyl alcohol toluene ethyl acid ammonia or methyl chloride b Do not use excessive force when cleaning to avoid damaging the touchscreen The touchscreen is not a rigid hard surface and can be damaged if too much pressure is applied i my7 Machine support 1 My7 power is intermittent follow the actions below a Reboot the my a Check to ensure the power cord is inserted fully into the power inlet just above the on off switch b Contact Power Plate representative for local service provider information v Software support 1 my software support c Contact support at www powerplate com gt Choose your Country gt Click on Support 10 proMOTION Dynamic Vibration Technology How Does it Work oroMOTION Dynamic Vibration Technology uses high strength Vectran cables which have been specifically chosen for their unique ability to optimize the transfer of vibrations generated by the platform directly to the targeted muscle Specifically upper body muscles The Vectran cables which pound by pound are five times stronger than steel transfer vibration to the upper body at high speed
20. se shift away from you to decrease Varying the Intensity Training on the Power Plate machine is like any other type of training start with Exercise Time Number of Exercises and Rest Time light and short training sessions and once accustomed to the vibrations one can begin to gradually intensify the program We strongly recommend that you always listen to what your own body is telling you The step by step build up of intensity is extremely important for your training so that it is both efficiently and responsibly The exercise intensity can be varied simply by using the following variables e Length of time for each exercise e Rest time between exercises e Number of exercises e G Factor 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 How these variables are applied 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 training regimen In general the following progression steps can be taken
21. stasis Two types of fluids move through the circulatory system blood and lymph The blood heart and blood vessels form the cardiovascular system The lymph lymph nodes and lymph vessels form the lymphatic system The cardiovascular system and the lymphatic system collectively make up the circulatory system Pulmonary circulation is the portion of the cardiovascular system which transports oxygen depleted blood away from the heart to the lungs and returns oxygenated blood back to the heart Flexibility Range of Motion e Claim Power Plate training can be a beneficial tool intervention to improve flexibility and range of motion e Definition Flexibility is the absolute range of movement in a joint or series of joints and muscles that is attainable in a momentary effort involving a partner or a piece of equipment The flexibility of a joint depends on many factors particularly the length and looseness of the muscles and ligaments due to normal human variation and the shape of the bones and cartilage that make up the joint Pathology Studies e Claim Power Plate training can be a beneficial tool intervention to improve general well being fitness and daily life functioning in patient populations Power Plate might have a positive impact on general fitness muscle strength daily life performance and well being but does not have a direct impact on the state of the disease or injury It will improve patien
22. t s life quality e Definition No definition possible for this very diverse group Examples of patients Multiple Sclerosis Parkinson s Disease Fibromyalgia Cerebral Palsy Spinal Cord Injury Diabetes Cardiac Rehabilitation Important Safety Instructions 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 using the Power Plate machine Retain this user manual for future reference Health 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 a medical device and is designed for therapeutic purposes within specific medical indications and supervision integrated into an closely monitored exercise rogram only and as p
23. trical outlet that is supplying Cable Maximum 2 2m 98 4in power to the machine in order to ensure that the outlet is receiving electrical power 15 Contact and Support If you Nave any questions please visit our website www powerplate com select your country for local contact details Warranty Product Registration To register your Power Plate machine 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 13 George Street London W1U 3QJ United Kingdom T 4420 7317 5000 F 4420 7317 5001 info powerplate co uk Power Plate North America Inc 17900 Von Karman Suite 125 Irvine CA 92614 USA T 1 949 868 1737 F 1 949 863 1216 info powerplate com 877 87 PLATE www powerplate com Copyright 2011 Power Plate All Rights Reserved Rev 3 0 25 MAR 2011
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