Handleiding Power Plate MY3 (pagina 12 van 16) (Engels)

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English

Instructions For Use

my3

Model

Contents

Introduction

Correct Use Is Essential For Optimal Results

Medical Indications

Important Safety Instructions

Health Warnings

Set-up And Handling

Operation

EMC Warning

Using The Power Plate

my3™ Model

Operating The Power Plate

my3™ Machine

Varying The Intensity

Personal Adaptation

Technical Speciﬁcations

Maintenance

Troubleshooting

Contact And Support

Warranty

my5, my3, Acceleration Training, and my body, my time 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 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.

English

Introduction

Power Plate

machines use the principles

of Acceleration Training™ to stimulate the

body’s natural response to vibration. Power

Plate

machines create vibrations that

cause instability throughout the body. As

these vibrations transmit waves of energy,

a variety of muscles subconsciously

contract to stabilise 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 space. Cosmonauts were faced with

considerable loss of muscle strength and

bone density from their time in space, and

Acceleration Training™ exercise apparently

helped reverse these effects. However,

this new form of training was unknown

in Western Europe until after the fall of

the Iron Curtain, when the Dutch sports

expert Guus van der Meer introduced the

technology, resulting in the development

of the ﬁrst Power Plate

model in 1999.

Since then, Power Plate

technology has

been adapted for the masses and 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 everybody from high-level,

high-performance athletes, to the elderly,

to those simply wishing to improve their

general health and ﬁtness levels.

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 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 avoiding risks 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 to your training session. If muscles

are tensed, or contracted, they will absorb

vibrations to help 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.

This is why Acceleration Training™

exercise should be used on a regular

basis, starting with low intensity, which

means low frequency 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

intensity 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.

Medical Indications

Fall Prevention

Claim: Power Plate

training can be a

beneﬁcial tool/intervention for the elderly

population to prevent falls.

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

Claim: Power Plate

training can be

a beneﬁcial tool/intervention to help

increase strength and power to improve

daily life performance, both acute

and structural.

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

Claim: Power Plate

training can be a

beneﬁcial tool/intervention to reduce

and/or alleviate (chronic) pain.

Deﬁnition: Pain is an unpleasant sensory

and emotional experience associated

with actual or potential tissue damage, or

described in terms of such damage.

Cellulite

Claim: Power Plate

training can be a

beneﬁcial tool/intervention to diminish the

appearance of cellulite.

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

Claim: Power Plate

training can be a

beneﬁcial tool/intervention to lose weight

and speciﬁcally lose body fat.

Deﬁnition: Weight loss, in the context of

medicine, health or physical ﬁtness, is a

reduction of the total body weight, due to

a mean loss of ﬂuid, body fat or adipose

tissue and/or lean mass, namely bone

mineral deposits, muscle, tendon and

other connective tissue.

Bone Density/Bone Mineral Density

Claim: Power Plate

training can be a

beneﬁcial tool/intervention to increase

bone density and prevent bone mineral

density loss related to ageing.

Deﬁnition: Bone density (or bone mineral

density) is a medical term referring to the

amount of matter per cubic centimetre

of bones.

Circulation and Cardiovascular

Claim: Power Plate

training can be a

beneﬁcial tool/intervention to improve

and increase circulation and improve the

function of the cardiovascular system.

Deﬁnition: The circulatory system is

an organ system that moves nutrients,

gases and wastes to and from cells,

helps ﬁght diseases and helps stabilise

body temperature and pH to maintain

homeostasis. 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.

Claimed medical

indications include

use in relation to the

prevention, treatment

and/or alleviation

of disease.

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Flexibility/Range of Motion

Claim: Power Plate

training can be a

beneﬁcial tool/intervention to improve

ﬂexibility and range of motion.

Deﬁnition: Flexibility is the absolute

range of movement in a joint or series of

joints and muscles that is attainable in a

momentary effort that could involve the

help of a partner or 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

Claim: Power Plate

training can be a

beneﬁcial tool/intervention to improve

general wellbeing, ﬁtness and daily life

functioning in patient populations. The

Power Plate

training will (probably)

not have any inﬂuence on the state of

disease or injury but it will have a positive

effect on general ﬁtness, muscle strength,

daily life performance and wellbeing

that can improve the quality of life of

these patients.

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 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, 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 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 in order to ensure your personal

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 ma-

chine, however, contains no user-service-

able parts. Thus, with the exception of the

maintenance tasks described later in this

manual, the owner/user should always

retain an authorised 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 obstruc-

tions within at least three feet of the

vibration platform.

The machine should not be used out-

doors, 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.

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 aut-

horised 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

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remove the power plug before attempting

to retrieve the object. If the object cannot

be reached, contact an authorised Power

Plate

service professional.

Use Of The Power Plate

Machine

1.0 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

2.1 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, Power Plate recommends the

use of at least one contoured mat.

2.2 Proper position and balance

In order to avoid possible injury from

the machine’s vibrations, Power Plate

recommends that the user not lean back

on his/her heels or “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 in order 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.

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.

Don’t lean on your heels too much.

Balance your weight predominantly on

the front of your feet.

When training with the Power Plate

machine, do not “lock” any joints, such as

your knees and elbows, but keep them

slightly bent.

2.3 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.

2.4 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.

Electromagnetic Compatibility (EMC)

Precautions

The my3™ 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. It

has been tested against, and has passed

the applicable requirements of relevant

electromedical standards, including EN

60601-1-2:2007.

The my3™ model must emit

electromagnetic energy in order to

perform its intended function. Nearby

electronic equipment may be affected

by this emission. Similarly the my3™

model may itself be affected by

electromagnetic emissions from other

equipment in the vicinity.

The my3™ model is intended for use

in the electromagnetic environment

speciﬁed below. The customer or user of

the my3™ 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 or

hospital environment as appropriate.

– The my3™ 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 hospital environment.

The my3™ model is intended for use in

an electronic environment in which

radiated radio-frequency (RF)

disturbances are controlled.

The customer or user of the my3™

model can help prevent electromagnetic

interference by maintaining a minimum

distance between portable and mobile RF

communications equipment (transmitters)

and the my3™ 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 metres.

Retain this user manual for your future

reference.

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Operation

my3™ face plate

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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.

You should consult a physician before beginning any exercise program, including a program involving the use of the

Power Plate

machine. If you have any known medical condition, or any physical limitations on your ability to exercise,

Power Plate strongly recommends that you seek the advice of a physician before using the Power Plate

machine. If,

while using the Power Plate

machine, you feel dizzy, faint, short of breath, or any pain, stop using the Power Plate

machine immediately, and consult a physician.

Main Controls Start/Stop Time Low/High Repeat

Time button for

30-60 seconds

Low/High button

for intensity

Repeat button for

selecting the same

settings again

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

my3™ model, there

are several variables that 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,

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.

Amplitude

For each type of exercise, we recommend

the following amplitude settings:

Stretch setting should be LOW

Strength setting should be LOW,

progressing to HIGH

Massage setting can be HIGH

Relaxation setting should be LOW

When amplitude is increased from Low to

High, frequency and volume of exercise

should be (temporarily) decreased and the

rest period increased proportionally.

Mats

The mats dampen the vibrations. The

thinner the mat, the more vibrations are

transmitted to the body, so the more

intense the vibrations will be. When using

the mats, always begin with the thickest

option. Always use a mat when you have a

body part in contact with the plate surface,

or if you are exercising in socks or bare feet.

Mat number

1 = thick

2 = medium

3 = thin

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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, 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.

Specialised 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,

specialised 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 and 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

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.

30 or 60 seconds

Time Selections

Vibration Energy

Output

Low or High

Dimensions

W x D x H

65 x 82 x 150 cm

(26 x 32 x 59”)

Surface Plate

Dimensions W x D

69 x 39 cm

(27 x 15”)

Weight

57 kilograms (126 pounds)

Power Supply

90–260 VAC, 50 / 60 Hertz,

Universal Voltage

Nominal Power

.35 kw (in operation)

Certiﬁcations

CE and EMC (TUV certiﬁed);

RoHS / WEEE compliant

0086

Technical Speciﬁcations

Colour

Silver

Maximum Load

Weight

120 kilograms (264 pounds)

Operation

User-friendly interactive display

35 Hertz

Frequency

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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 unauthorised 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 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, in order 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 in order

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,

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.

•

Contact and Support

If you have 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 /

complete a warranty registration (where

applicable), 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

9A Utopia Village, 7 Chalcot Road

London NW1 8LH United Kingdom

+44 207 586 7200

+44 207 483 7660

info@powerplate.co.uk

Power Plate North America Inc

17900 Von Karman, Suite 125

Irvine, CA USA 92614

+1 949 863 1737

+1 949 863 1216

info@powerplate.com

877.87.plate

www.powerplate.com

Power Plate MY3 Handleiding

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