POWER PLATE my5 Consumer and Commercial Fitness Instruction Manual

POWER PLATE my5 Consumer and Commercial Fitness

Product Information

Specifications

• Model: my5
• Designed for: Consumer & Commercial Fitness
• Operation: Vibration platform
• Surface Requirement: Hard, level surface free of obstructions
• Usage Area: Indoors, away from water sources

Product Usage Instructions

Important Safety Instructions

• Before starting any exercise program, consult a physician for clearance.

Setup and Environment

• The machine should be placed on a hard, level surface, indoors, away from water sources or extreme humidity. Unplug when not in use.

Proper Usage Techniques

• Always maintain balance on the machine. Do not hang on handles, use them only for stability. Balance your weight on the front of your feet. Do not lock joints while using the machine.

Clothing and Hydration

• Wear rubber-soled shoes or use provided contoured mats. Stay hydrated by drinking water before, during, and after exercise sessions.

Limits and Signs to Stop

• Avoid over-exertion or exhaustion. Stop exercising if experience dizziness, faintness, shortness of breath, or pain. Consult a physician if needed.

FAQ

Q: Can I use weights while using the machine?

A: Power Plate strongly recommends against using weights unless under professional guidance or with extensive weight training experience.

Q: Should I lean back on my heels while using the machine?

A: Avoid leaning back on heels or locking joints while using the machine to prevent injury.

Introduction

• Power Plate® my5 model is a consumer and commercial product that may be used by almost everyone for fitness and exercise purposes. Power Plate my5 allows you to adjust training to your level and reduce the burden on your joints, tendons, and ligaments. As with every form of training, the correct use of exercises, adjusted to your abilities, will determine the benefits and effects of completing a training session on Power Plate, while at the same time, reducing the risk of injury to the body.
• We recommend consulting your physician before beginning any new exercise program. For your safety, please review the product instructions before operating the Power Plate. If at any time you feel faint, dizzy, nauseous, short of breath, or in pain, stop exercising immediately and consult with your physician.
• Body posture, muscle stiffness, and muscle tension are important contributing factors in your training session. If muscles are tensed, or contracted, they will absorb vibrations to help strengthen and tone those muscles. Passive or active exercises, such as stretching and massage, can be performed on a more frequent basis.
• Exercise should be performed regularly, starting with low intensity, which means low frequency and amplitude settings for short sessions. The body should be gently simulated in a way that will allow you to adjust to vibration training but will not overload your body. Over time, the intensity and duration can be increased in the same manner as other progressive training programs. Once the body has adapted to vibration, training can be changed or intensified to keep improving performance.

Important Safety Instructions

• Before using the Power Plate® machine, you must read the entire user manual, including all warnings and safety instructions.
• You should also convey all such warnings and instructions to any other person who uses this Power Plate® machine.
• Retain this user manual for future reference.

Health warnings

• 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, 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 indications only and as part of an exercise program.
• The remainder of this “Important Safety Instructions” section includes directions for the proper set-up and use of the Power Plate® machine. Please follow all directions, instructions, and warnings carefully to ensure your safety, and that of those around you, when using the Power Plate® machine.

Set-up 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 properly 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-service-able parts.
• Thus, except for 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.
• The machine should be set up on a hard, level surface in an area free of obstructions within at least three feet of the vibration platform.
• The machine should not be used outdoors, near a pool, or any source of water or extreme humidity. Contact with water could cause a short circuit, which could cause personal injury or damage to the machine. Unplug the machine when not in use.
• Never attempt to lift or move the machine without assistance.
• Never operate the machine if it has been dropped, tipped over, damaged, or even partially immersed in water unless an authorized Power Plate® service professional has examined the machine and cleared it for use.
• Never insert objects into any opening on the machine. If an object falls into the machine, shut the machine off and remove the power plug before attempting to retrieve the object.
• If the object cannot be reached, contact an authorized Power Plate® service professional.

Use Of The Power Plate® Machine

1. General health warnings for use 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 use 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 tip 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.
2. Specific health warnings for use

Proper clothing and padding

• During exercises in which the user stands on the vibration platform, the user should wear rubber-soled shoes or, if the user chooses to exercise in socks or bare feet, the user should use one of the three contoured mats that are provided with the machine.
• During exercises in which any part of the user’s body is in contact with the vibration platform, the Power Plate recommends the use of at least one contoured mat.

Proper position and balance

• To avoid possible injury from the machine’s vibrations, Power Plate recommends that the user not lean back on his/her heels to “lock” his/her joints, or straighten his/her legs when standing upright on the machine.
• It is important at all times to maintain balance while on the machine. The user, however, should not “hang” on the machine’s handles to maintain balance but should (unless the directions for a particular exercise state otherwise) keep his/her knees directly above the toes.
• Proper position and balance are especially important if the user employs weights during any exercise on the machine. Power Plate strongly recommends that users not employ weights while using the machine, unless they are being coached by an exercise professional or unless the user has extensive experience with weight training or with the Power Plate® machine.
• The three illustrations on the left demonstrate improper ways to stand on the machine.
• A 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.
• B Don’t lean on your heels too much. Balance your weight predominantly on the front of your feet.
• C When training with the Power Plate® machine, do not “lock” any joints, such as your knees and elbows, but keep them slightly bent.

Proper hydration

• Power Plate recommends that the user stay well-hydrated by drinking at least 300 ml (16 ounces) of water before, during, and after each exercise session.
• Proper limitations on exercise Warning: it is imperative that the user pay careful attention to his/her body’s reaction to exercise on the machine and that the user not over-exert himself/herself or work to exhaustion, or personal injury could result.
• If, at any time, the user experiences dizziness, faintness, shortness of breath, or any pain, the user should immediately stop exercising and consult a physician before continuing with an exercise program, or personal injury could result.

Health and Safety Warnings

• Electromagnetic Compatibility (EMC) Precautions
• The my5™ 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.
• The my5™ model must emit electromagnetic energy to perform its intended function. Nearby electronic equipment may be affected by this emission. Similarly, the my5™ model may itself be affected by electromagnetic emissions from other equipment in the vicinity.
• The my5™ model is intended for use in the electromagnetic environment specified below.

The customer or user of the my5™ 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%.
• Mains power quality should be that of a typical domestic, commercial environment as appropriate.
• The my5™ model should not be used during power mains interruptions.
• Power frequency magnetic fields should be at levels characteristic of a typical location in a typical commercial or domestic environment.
• The my5™ model is intended for use in an electronic environment in which radiated radio-frequency (RF) disturbances are controlled.
• The customer or user of the my5™ model can help prevent electromagnetic interference by maintaining a minimum distance between portable and mobile RF communications equipment (transmitters) and the my5™ model as recommended below, according to the maximum output power of the communications equipment: The adequate separation distance to provide base immunity to RF disturbances is 1.0 meters.
• Retain this user manual for your future reference.

Environmental Requirements

OPERATING CONDITIONS

• Temperature: 10ºC to 40ºC
• Humidity: 10% to 95% RH
• Pressure altitude: Normal atmospheric conditions/ 860-1060hPa

STORAGE AND SHIPPING CONDITIONS

• Temperature: 10ºC to 40ºC
• Humidity: 10% to 95% RH
  Pressure altitude: Normal atmospheric conditions/ 860-1060hPa

WARNING

• The device is not suitable for use in the presence of flammable anesthetic mixtures with air or with oxygen or nitrous oxide.
• The device requires no calibration.
• The device is not repairable and contains no user-serviceable parts.
• The user must check that the equipment functions safely and see that it is in proper working condition before being used.
• Permissible environmental conditions of use including conditions for transport and storage
• The manufacturer does not require such preventive inspections by other persons.
• The plug is used to disconnect from the main supply. Do not position the machine so that it is difficult to disconnect the main plug.
  Warning: To avoid the risk of electric shock, this equipment must only be connected to a supply main with protective earth grounding.

Users

• The machine is intended for use by a diverse user population including.
• Adult men and women who are medically cleared and able to undertake physical exercises such as weight bearing and ground reaction force type exercise programs. In general, this applies to healthy grownups (16+ years old).
• All other users should be cleared by their physician and only use the Power Plate under medical supervision.

Performance

• The machine is intended to be used in the following environments.
• Domestic
• Hotels, Spas, Resorts
• Schools and Universities
• Commercial Studios
• Fitness Centers

Operation

my5 Control Panel

Operation

Once you become familiar with the basic operation of the Power Plate® machine, you can begin your training. The Power Plate® machine is very easy to operate, as you can tell from a brief review of the primary buttons on the face plate .

Varying the Intensity

• The correct step-by-step build-up of intensity is extremely important for your training to be carried out both efficiently and responsibly.
• For the Power Plate® my5™ model, several variables can be used to vary the intensity:
• Length of time for each exercise
• Rest time between exercises
• Number of exercises
• Frequency (amount of vibrations per second, measured in Hertz)
• Amplitude (distance the plate moves vertically per vibration)
• Sessions per week (between 2 and 3 is optimal)
• 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.
• Complexity of movement or additional movement (i.e., active or dynamic movement versus only holding an exercise position).
• Additional weight or extra load, i.e., using a weight vest or dumbbells.
• The exact way of using the variables is complex and 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 body (and mind).

In general, the following progression steps can be taken:

• Exercise time, number of exercises, and rest time.
• These settings depend completely 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, and 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 60 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.

Frequency

• For each type of exercise, we recommend the following frequency settings:
• Stretch settings should stay between 30 Hertz and 35 Hertz
• Strength settings should not exceed 40 Hertz Massage settings can be the maximum, at 40 Hertz
• Relaxation settings should not exceed 35 Hertz
• When the frequency is increased, the volume of the exercises should be decreased (duration, number of sets) and the rest period should be increased proportionally.

Amplitude

• For each type of exercise, we recommend the following amplitude settings:
• Stretch setting should be LOW
• The strength setting should be LOW, progressing to HIGH
• Massage setting can be HIGH
• The relaxation setting should be LOW
• When the amplitude is increased from Low to High, frequency, and volume of exercise should be (temporarily) decreased and the rest period increased proportionally.

Varying the Intensity

• The correct step-by-step build-up of intensity is extremely important for your training to be carried out both efficiently and responsibly.
• For the Power Plate® pro-series models, several variables can be used to vary the intensity:
• Length of time for each exercise
• Rest time between exercises
• Number of exercises
• Frequency (amount of vibrations per second, measured in Hertz)
• Amplitude (distance the plate moves vertically per vibration)
• Sessions per week (between 2 and 3 is optimal)
• 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
• Complexity of movement or additional movement (i.e., active or dynamic movement versus only holding an exercise position)
• Additional weight or extra load, i.e., using a weight vest or dumbbells
• The exact way of using the variables is complex and 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 body (and mind).

In general, the following progression steps can be taken:

• Exercise time, number of exercises, and rest time
• These settings depend completely 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, and 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 60 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.

Frequency

• For each type of exercise, we recommend the following frequency settings:
• Stretch settings should stay between 30 Hertz and 40 Hertz
• Strength settings should not exceed 40 Hertz Massage settings can be the maximum, up to 50 Hertz
• Relaxation settings should not exceed 40 Hertz
• When the frequency is increased, the volume of the exercises should be decreased (duration, number of sets) and the rest period should be increased proportionally.

Amplitude

• For each type of exercise, we recommend the following amplitude settings.
• Stretch setting should be LOW
• The strength setting should be LOW, progressing to HIGH
• Massage setting can be HIGH
• The relaxation setting should be LOW
• When the amplitude is increased from Low to High, frequency, and volume of exercise should be (temporarily) decreased and the rest period 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 2 to 3 sessions per week. Stretches, massages, relaxation, and preparation programs can be performed more often.

Extra load

• Extra load, i.e., adding weights, should only be used to increase intensity by well-trained people or users who are being coached by a professional. All of the above parameters can be varied with the extra load.
• When external load is added to your exercises on the Power Plate® machine, the 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.

Personal Adaptation

• Training on the Power Plate® machine is like any other type of training: start with light and short training sessions, and once accustomed to the vibrations, you can begin to gradually intensify your program.
• However, our most important advice is to always listen to what your own body is telling you.
• Changing your exercises by using more movements of your body that also correspond to your specific goals will help increase performance even more.
• You can think of increasing the angle of the joint (which increases the contraction of the muscle) or varying the exercises by performing them with a variety of still (static), active (dynamic), or jumping (plyometric) movements.
• 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 after training with Power Plate® equipment is often enough, but everybody 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.

Technical Specifications

• Colour Silver

• Maximum Load Weight 136 kilograms (300 pounds)

• Operation User-friendly interactive display

• Frequency 30 to 40 Hertz (1 Hertz increments)
  Pre-set Frequencies 30, 35, or 40 Hertz

• Time Selections 30 or 60 seconds

• Vibration Energy Output Low or High

• Dimensions W x D x H 27 in x 35 in x 58 in 69 cm x 89 cm x 147 cm

• Surface Plate Dimensions W x D 27 in x 22 in 68 cm x 56 cm

• Weight 69 kilograms / 151.8 pounds

• Power Supply 100–240 VAC, 50 / 60 Hertz, Universal Voltage

• Nominal Power 160-320VA

• Certifications CE, PSE

Maintenance

• WARNING: THE MACHINE  CONTAINS NO USER-SERVICEABLE PARTS. PLEASE CONTACT AN AUTHORISED POWER PLATE®  SERVICE PROFESSIONAL FOR ANY MAINTENANCE OR TROUBLESHOOTING NOT  OTHERWISE DESCRIBED BELOW,  OR PERSONAL INJURY OR DAMAGE  TO THE MACHINE COULD RESULT.

• CAUTION: Any changes, modifications, or unauthorized maintenance performed to or on the machine could void the product warranty.

• Always unplug the machine and let stand for at least one minute before performing any maintenance.

• Clean the machine only with a moist cloth. Do not use sharp objects, bristles, scrubs, or acid-based detergents, because this will damage the lacquer finish.

• Do not spray any cleaning solution directly onto the machine. Instead, moisten a cloth, then apply it to the machine.

• On plastic components, use only polishes specifically designed for plastic.

• Use a soft brush, not a cloth, to clean the platform, including the contoured mat. Clean electrical components only with a dry cloth, to avoid the risk of shock or damage to the components.

Troubleshooting

• Always unplug the machine and let stand for at least one minute before performing any troubleshooting.

• If the machine is not operational and the console display is not illuminated, check the power connections to the machine.

• If all power connections are proper, please check the circuit breaker or fuse for the electrical outlet that is supplying power to the machine to ensure that the outlet is receiving electrical power.

• If the console display is illuminated, but the platform will not vibrate, unplug the machine, wait at least one minute, and then check the connection to the machine’s motor, located under the base of the machine.

• If the machine makes a rattling noise, unplug the machine, wait at least one minute, then check to make sure that the feet are properly tightened.

• Danger: Power Plate strongly recommends that the user not try to resolve any electrical issues regarding the power source to the machine by oneself.

• Instead, Power Plate strongly recommends that the user contact a licensed, professional electrician to conduct any examination and make any necessary repairs. Otherwise, serious personal injury or property damage could result.

• APPLIED PARTS: The applied parts are not intended to deliver heat during normal use. The maximum temperature for the applied part may be up to 43 degrees Celsius / 109.4 degrees Fahrenheit.

Applied Parts:

• Platform
• Handlebars

Power On / Off:

• To Power On the Machine: Press the rocker switch located on the lower back of the column to indicate the “I” position.
• To Power Off the Machine: Press the rocker switch located on the lower back of the column to indicate the “0” position.

Accessories

• my5 Accessories
• Straps Set (2pcs)
• Exercise Mat
• Power Cord
• Step Deck (option)
• Foam Deck (option)
• Power shield (option)

References

• Vibration Plate Machines & Exercise Platforms | Power Plate

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