Power Plate is a new form of vibration training that puts its users into shape, promising greater strength and flexibility with a decidedly non-traditional workout. Embraced by athletes, celebrities and fitness experts, it works through a science called "acceleration training" that was pioneered by soviet scientists in the 1960s and used to keep cosmonauts in shape while in space. The concept behind it is that standing on the machine's vibrating plate makes the muscles work harder, as the effort to maintain balance is added to the exercise. The minor instability causes muscles to act in reflex up to 50 times a second, resulting in a more rigorous workout in a smaller amount of time. The machine is simple looking, absent of pedals, stairs and moving treads. It is composed of a large black platform facing a control panel in the center of wide, tall handles. When the plate is activated, the platform starts to vibrate. Frequency and intensity of vibration can be programmed from the panel interface. The user then performs typical exercises such as squats, lunges, and push-ups. The effects of doing the typical exercises on the vibrating platform intensify the workout.

The machine comes with straps that attach to the platform to get the arms involved for exercises such as pulls or curls. The vibrations are subtle, but users feel a buzz. Other advantages of the plate include muscle relaxation, increased flexibility, strength and bone density and even improved circulation. Workouts typically can go from 10-15 minutes to half an hour or so and can be done three times a week. The workout chosen varies depending on the results desired. For instance, someone who is working on increasing stamina will do a different workout routine than someone who is working on weight loss. The "accelerated training" program offered by Power Plate is carefully designed to increase the intensity of the workout while introducing the benefit of the device from the very beginning. All workouts begin with a warm up and end with a cool down. The hamstrings and quads can be massaged by laying them on the machine and laying the rest of the body on the support pad. This should be done at the beginning and end of a workout. Also, typical stretching exercises can be done with the plate, for added benefit of the vibrations.

The vibration motion is in all directions simultaneously. The plate causes involuntary muscle contractions in the muscles at a rate that's equal to its frequency. When exercising on the plate, the muscles are actually being turned on and off at a rate of 30-50 times per second. The plate's vibrations help increase blood flow, muscle fatigue, lymphatic circulation, and anaerobic performance. The skeleton also reacts to the vibrations, therefore, making the plate a great tool to increase bone density. Use of the plate also multiplies the effectiveness of training, where just 15 minutes on the plate can produce effects similar to 1 hour of conventional training. Users will also experience increased flexibility, increased range of motion, and typically a sense of relaxation after each session.


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When putting together a multi-station gym, you want to be able to target individual muscles with effective resistance rather than just providing a quick workout. The goal is to build strength while also improving endurance and range of motion beyond what is typical with basic exercises. Body-Solid's line of freeweight machines are an excellent choice for creating this type of gym.

Body-Solid offers a wide choice of freeweight machines - leg press, leg curl, bicep curls, triceps extension, ab, arm curl, pectoral, squat and row machines are all available. These machines provide resistance by adding plates rather than a regular weight stack, so users can put the weight exactly where they want it. This also allows for better tracking of progress, providing a more accurate sense from week to week on how muscle strength is improving. Set up your gym with one of each of these and you'll have a place for serious toning or bulking up through targeted exercise.

Body-Solid also offers an inner- and outer-thigh machine and a weight assisted chin-dip machine. These machines feature the more traditional weight stacks and can build muscle in more troublesome and difficult to strengthen spots of the body.

Machines, however, can't cover every muscle, making toning exercise stations just as important in building stabilizing muscles. Add a knee raise and dip station for toning upper body and abs. Get a Roman chair and back hyperextension for toning abs, lower back, and legs.

Free weight stations using barbells, like the Body-Solid Pro Power Rack or the Multi-Press Rack, will also help build muscles and balance. Perform a variety of power building exercises, such as squats, calf raises, lunges and rows, safely and effectively with these stations. The Pro Power Rack and Multi-Press Rack are designed for heavy duty weightlifting and work with all types of free weight benches.

With Body-Solid's line of multi-station equipment you will be getting a lifetime guarantee on the frame, welds, and rods. The DuraFirm pads that come with these stations are tear resistant and durable, but you'll also have a one-year guarantee on these as well.



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There are many pilates machines on the market today but the two most popular are the Malibu Pilates chair and the Pilates Performer. These are two completely different machines and offer different benefits. Below is a review of each machine and its pros and cons.

Malibu Pilates - this a relatively new machine for the public. Joseph Pilate (the designer of pilates) used a chair to do his exercises on years ago but this is the first main stream, easily available to the public chair. This machine comes with two videos (another video is offered with an upgrade). Both videos focus on strength training and the added benefit of cardio.

Pilates is typically known for its strength and flexibility workouts so to add in cardio is almost unheard of. The exercises are simple to do yet extremely effective. The workouts are typical of all pilates workouts because they focus on the core but the way the exercises are performed is very different than any standard pilates workout. Using the chair you reach muscles you wouldn't be able to reach otherwise. The chair is very stable but some exercises take a little time to get used to.

Pros - easy to assemble, comes with a 20 minute video and a more advanced 45 minute video. Exercises target the core but also the legs and arms. Includes a good cardio workout. Folds easily for storage. If you're bored with normal pilates this is a fun alternative.

Cons - some exercises look a little intimidating. Several have you almost standing on the chair, bending over. The chair is stable but it can still take a little while to feel comfortable performing the exercises.

Pilates Performer - this is a more traditional machine. It's a lay down machine that focuses on doing exercises slowly. There isn't any cardio involved and is a more laid back approach.

Pros - You can purchase videos that you show you how to use your machine and get the most out of it. This is a great machine to use if you need to strengthen your back and stretch out your lower back muscles. The pilates performer is easy to use and strengthens and tones your body quickly. It easily slides under a bed out of the way when you are finished using it.

Cons - it doesn't offer any cardio workout.

Depending on your style and personality one of these machines will make a perfect addition to your normal routine. Both offer strength training and flexibility exercises and both are easily put away out of sight when you're finished using them.



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Vibration plate fitness machines have many benefits and work by producing fast and controlled vibrations which cause the body's muscles to rapidly contract and release. The muscles do this involuntarily on a vibration plate fitness machine which means a larger proportion of the muscle fibres are used.

The accuracy of this vibration means the contractions and releases are equal and safer. This rapid contraction and release burns more calories in a shorter space of time, develops the core muscle strength and improves the blood circulation. It also helps strengthen the bones as bone development is governed by the shape of the muscle around it and the muscle activity that is generated increases the diameter of the bones and their strength.

As well as increasing fitness, the subtlety of the vibrations make these fitness machines a key element in rehabilitation therapy. They can be used to strengthen and build up damaged muscles by improving the core strength without the need for weight bearing exercise. This makes them suitable for users with back problems and sports injuries who are looking to increase their muscle strength without putting unnecessary strain on rehabilitating injuries.

Through the different programs vibration fitness machines offer, the benefits are suitable for the most elite athlete, through the fitness enthusiast, to the occasional user. The effects they have in toning the muscle and developing core strength are suitable for all regardless of fitness level.

With the short workouts recommended these machines benefit people who find long periods of activity difficult, such as overweight people, people with breathing trouble and people who find extensive weight training difficult. Combined with a suitable cardiovascular program they are ideal in increasing weight loss, suppleness and all round well-being.

You can perform static or dynamic movements including standing, sitting, kneeling, lying, and placing your hands on it and almost any exercise performed during a typical gym workout can be done on vibration platform thus creating an all over body fitness workout.



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