Power Plate® My5™ Model 09 Operating the Power Plate® My5™ Machine 10 Varying the Intensity 12 Personal Adaptation 13

my5 Instructions For Use TM Model

English Contents

Introduction 03 Correct Use Is Essential For Optimal Results 03

Medical Indications 04

Important Safety Instructions 06 Health Warnings 06 Set-up And Handling 06 Operation 07 EMC Warning 07

Using The Power Plate® my5™ Model 09 Operating The Power Plate® my5™ Machine 10 Varying The Intensity 12 Personal Adaptation 13

Technical Specifications 14 Maintenance 15 Troubleshooting 15

Contact And Support 16 Warranty 16

© 2009 Power Plate. All rights reserved. Power Plate, the Power Plate device/logo, pro5, pro5 AIRdaptive, pro5 HP, 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. 02 Correct use is essentialgeneral healthfor andoptimal fitness levels. resultsto those simply wishing to improve theirhigh-performance athletes, to the elderly,are used by everybody from high-level, body and its joints. Power Plate extra weights, thus without overloadingcan the strength train without the need toPower add Plate possible for everyone to enjoy trainingbeen on adapted for the masses so it is nowSince then, Power Plate of the first Power Plate technology, resulting in the developmentexpert Guus van der Meer introduced thethe Iron Curtain, when the Dutch sportsin Western Europe until after the fallthis of new form of training was unknown helped reverse these effects. However,Acceleration Training™ exercise apparentlybone density from their time in space,considerable and loss of muscle strength andin space. Cosmonauts were faced with effects of the zero-gravity environmentfound to effectively combat the negativein the former Soviet Union, where it wasAcceleration Training™ was discoveredPower Plate release is what makes training with rapid cycle of muscle contraction and contract to stabilise the body. This a variety of muscles subconsciously these vibrations transmit waves of energy,cause instability throughout the body.Plate As body’s natural response to vibration.of PowerAcceleration Training™ to stimulatePower the Plate Introduction ® machines create vibrations that ® ® ® equipment so effective. machines use the principles machines. That means you ® model in 1999. ® technology has ® machines on a more frequent basis. vibration and can therefore be performed Plate as stretch and massage on the Power those muscles. Passive exercises, such vibrations to help strengthen and tone are tensed, or contracted, they will absorb factors in your training session. If muscles muscle is) are important contributing muscle tension (i.e. how contracted your Body posture, muscle stiffness and the body. time avoiding risks of injury or damage to Power Plate completing a training session on the determine the benefits and effects of adjusted to your personal abilities, will training, the correct use of exercises, and ligaments. As with every form of reduce any burden on your joints, tendons adjust training to your own level and be used by almost everyone. You can In theory, the Power Plate desired for sports or daily life goals. performance, whether this improvement is changed or intensified to keep improving adapted to vibration, the training can be training programs. Once the body has in the same manner as other progressive intensity and duration can be increased not overload your body. Over time, the to adjust to vibration training, but will stimulated in a way that will allow you sessions. The body should be gently means low frequency settings for short basis, starting with low intensity, which exercise should be used on a regular This is why Acceleration Training™ ® machine, don’t absorb as much ® machine, while at the same ® machine can 03

English Medical Indications

Claimed medical Fall Prevention Weight Loss indications include Claim: Power Plate® training can be a Claim: Power Plate® training can be a use in relation to the beneficial tool/intervention for the elderly beneficial tool/intervention to lose weight prevention, treatment population to prevent falls. and specifically lose body fat. and/or alleviation of Definition: Fall prevention is defined as Definition: Weight loss, in the context of disease. a variety of actions to help reduce the medicine, health or physical fitness, is a number of accidental falls suffered by reduction of the total body weight, due to older people. a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone Muscular Strength and Power mineral deposits, muscle, tendon and Claim: Power Plate® training can be other connective tissue. a beneficial tool/intervention to help increase strength and power to improve Bone Density/Bone Mineral Density daily life performance, both acute and Claim: Power Plate® training can be a structural. beneficial tool/intervention to increase Definition: Physical strength is the ability bone density and prevent bone mineral of a person or animal to exert force density loss related to ageing. on physical objects using muscles. Definition: Bone density (or bone mineral Increasing physical strength is the goal of density) is a medical term referring to the strength training. Power is the amount of amount of matter per cubic centimetre work done or energy transferred per unit of bones. of time. Circulation and Cardiovascular Pain Claim: Power Plate® training can be a Claim: Power Plate® training can be a beneficial tool/intervention to improve beneficial tool/intervention to reduce and increase circulation and improve the and/or alleviate (chronic) pain. function of the cardiovascular system. Definition: Pain is an unpleasant sensory Definition: The circulatory system is and emotional experience associated an organ system that moves nutrients, with actual or potential tissue damage, or gases and wastes to and from cells, described in terms of such damage. helps fight diseases and helps stabilise body temperature and pH to maintain Cellulite homeostasis. Two types of fluids move Claim: Power Plate® training can be a through the circulatory system: blood and beneficial tool/intervention to diminish the lymph. The blood, heart and blood vessels appearance of cellulite. form the cardiovascular system. The lymph, Definition: Cellulite describes a condition lymph nodes and lymph vessels form the that occurs in men and women (although lymphatic system. The cardiovascular much more common in women) where system and the lymphatic system the skin of the lower limbs, abdomen collectively make up the circulatory system. and pelvic region becomes dimpled Pulmonary circulation is the portion of the after puberty. cardiovascular system which transports oxygen-depleted blood away from the heart, to the lungs, and returns oxygenated blood back to the heart. 04 looseness of the muscles and ligaments many factors, particularly the length and The flexibility of a joint depends on help of a partner or piece of equipment. momentary effort that could involve the joints and muscles that is attainable in a range of movement in a joint or series of Definition: Flexibility is the absolute flexibility and range of motion. beneficial tool/intervention to improve Claim: Power Plate Flexibility/Range of Motion Cardiac Rehabilitation. Palsy, Spinal Cord Injury, Diabetes, Fibromyalgia, Cerebral Multiple Sclerosis, Parkinson’s Disease, very diverse group. Examples of patients: Definition: No definition possible for this these patients. that can improve the quality of life of daily life performance and wellbeing on general fitness, muscle strength, or injury but it will have a positive effect have any influence on the state of disease Power Plate functioning in patient populations. The general wellbeing, fitness and daily life beneficial tool/intervention to improve Claim: Power Plate Pathology Studies make up the joint. shape of the bones and cartilage that due to normal human variation, and the ® training will (probably) not ® ® training can be a training can be a

English Important Safety Instructions

Before using the Power Plate® machine, Set-up and handling it is essential that you read the entire user ! Danger: to reduce the risk of electrical manual, including all warnings and safety shock, always unplug the Power Plate® instructions. You should also convey all machine before cleaning or servicing it. such warnings and instructions to any other person who uses this Power Plate® ! Warning: to reduce the risk of electrical machine. Retain this user manual for shock, fire, burns, or other injury, always future reference. plug the Power Plate® machine into a properly-grounded electrical outlet. Health warnings ! Warning: before beginning any exercise ! Warning: to ensure safe use of the Power program, you should consult a physician Plate® machine, it must be regularly for a physical examination and clearance examined for damage and wear. The ma- to engage in the program, or personal chine, however, contains no user-service- injury could result. able parts. Thus, with the exception of the maintenance tasks described later in this If you have any known medical condition, manual, the owner/user should always or any physical limitation on your ability retain an authorised Power Plate® service to exercise, Power Plate strongly professional to perform maintenance recommends that you seek the advice and/or service on the machine. of a physician before using the Power Plate® machine, in order to avoid possible The machine should be set-up on a hard, personal injury. • level surface in an area free of obstruc- tions within at least three feet of the If, while using the Power Plate® machine, vibration platform. you experience any dizziness, faintness, The machine should not be used out- shortness of breath, or pain, you must • doors, near a pool, or near any source of stop using the machine immediately and water or extreme humidity. Contact with consult a physician. Failure to do so could water could cause a short-circuit, which result in personal injury. could cause personal injury or damage the machine. Unplug the machine when The Power Plate® machine is a medical not in use. device and is designed for therapeutic purposes within specific indications only • Never attempt to lift or move the machine and as part of an exercise program. without assistance. • Never operate the machine if it has been The remainder of this “Important Safety dropped, tipped over, damaged, or even Instructions” section includes directions partially immersed in water, unless an aut- for the proper set-up and use of the horised Power Plate® service professional Power Plate® machine. Please follow all has examined the machine and cleared directions, instructions, and warnings it for use. carefully in order to ensure your personal • Never insert objects into any opening safety, and that of those around you, on the machine. If an object falls into when using the Power Plate® machine. the machine, shut the machine off and

06 C B A • • • • • • • • •

Plate has specifically approved for use come with the machine or which Power with attachments or accessories that described in this user manual and only Use the machine only for the purposes in operation. or tip the machine on its side, while it is Never reach into or under the machine, when getting on and off the machine. machine, as needed, to maintain stability off the machine. Use the handles on the Always use care when getting on and disabled persons. machine is used by, or near, children or Close supervision is required when the machine’s console for proper operation. Always follow the directions on the 1.0 General healthUse warnings Of The for Power use Plate Plate be reached, contact an authorised Power to retrieve the object. If the object cannot remove the power plug before attempting keep his/her knees directly above the fortoes. a particular exercise state otherwise)balance but should (unless the directionsmachine’s handles in order to maintain user, however, should not “hang” onbalance the while on the machine. The It is important at all times to maintain upright on the machine. or straighten his/her legs when standingon his/her heels or “lock” his/her jointsrecommends that the user not lean backthe machine’s vibrations, Power Plate In order to avoid possible injury from 2.2 use of at least one contoured mat. platform, Power Plate recommends the user’s body is in contact with the vibration During exercises in which any part of the the machine. contoured mats that are provided with feet, the user should use one of the three chooses to exercise in socks or bare wear rubber-soled shoes or, if the user on the vibration platform, the user should During exercises in which the user stands 2.1 2. could result. with the machine, or personal injury

Proper position and balance Proper clothing and padding Specific health warnings for use ® service professional.

® Machine

! • C B A • • • ! • When training with the Power Plate the front of your feet. Balance your weight predominantly on Don’t lean on your heels too much. only to maintain balance. Never hang on to the handles, use them standing on the Power Plate You always need to be balanced when the machine. demonstrate improper ways to stand on The three illustrations on the left or with the Power Plate extensive experience with weight training professional or unless the user has they are being coached by an exercise weights while using the machine, unless recommends that users not employ machine. Power Plate strongly weights during any exercise on the especially important if the user employs Proper position and balance are careful attention to his/her body’s reaction Warning: it is imperative that the user pay 2.4 during, and after each exercise session. 300 ml (16 ounces) of water before, stay well-hydrated by drinking at least Power Plate recommends that the user 2.3 slightly bent. your knees and elbows, but keep them machine, do not “lock” any joints, such as has been tested against, and has passed buildings used for domestic purposes. It power supply network that supplies connected to the public low-voltage establishments and those directly all establishments, including domestic The my5™ model is suitable for use in Precautions Electromagnetic Compatibility (EMC) program, or personal injury could result. before continuing with an exercise stop exercising and consult a physician or any pain, the user should immediately dizziness, faintness, shortness of breath, If, at any time, the user experiences result. to exhaustion, or personal injury could user not over-exert himself/herself or work to exercise on the machine and that the

Proper limitations on exercise Proper hydration ® machine. ® machine. ®

English the applicable requirements of relevant electromedical standards, including EN 60601-1-2:2007.

• The my5™ model must emit electromagnetic energy in order 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 assure 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 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 hospital 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 metres.

Retain this user manual for your future reference.

08 my5™ face plate Operation 09

English 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.

Row 1st Start/Stop Repeat Main Controls

2nd Strength Stretch Massage Relax Pre-sets

3rd Time (30/60 secs) Low/High intensity

4th Decrease Hertz/Time Increase Hertz/Time Incremental adjustment for the frequency (between 30 and 40 Hertz in 1 Hertz increments) 5th 30Hz 35Hz 40Hz Pre-set options

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. 10 Stretch Strength Massage Relax Presets as needed. 6V battery, which may be replaced is equipped with a standard 11 Amp interruption-free. Your remote control workout more streamlined and The remote is designed to make your to the new setting. machine will stop and re-start according Massage button, your Power Plate a Strength exercise and you push the If, for example, you are in the middle of Changing your workout the machine will turn off. setting. Push the same button again and and the machine will start at the desired Push one of the pre-set buttons once your machine. which matches the control panel on represents a pre-set workout, Each button on the remote control Pre-set options a remote control. friendly, we have included Plate In order to make your Power Using the remote control ® machine more user

English Varying the Intensity For recovery, flexibility and preparation, it The correct step-by-step build up of is better to perform specific exercises and intensity is extremely important for your keep the total volume low, with enough rest training to be carried out both efficiently between exercises. and responsibly. For strength, power and speed, the For the Power Plate® my5™ model, there intensity (i.e., Hertz settings) per exercise are several variables that can be used to can be increased, but the total volume vary the intensity: should be kept low. • Length of time for each exercise • Rest time between exercises Example: If you are training for endurance • Number of exercises or weight loss goals, you should • Frequency (amount of vibrations per progressively extend the duration of training second, measured in Hertz) to multiple sets of 60 seconds each and • Amplitude (distance the plate moves cut the rest period to 30 seconds or less vertically per vibration) between subsequent sets. If your goal is to • Sessions per week (between 2 and 3 achieve maximum strength or power, you is optimal) should do multiple sets of short duration on • Muscle tension (how tightly contracted high amplitude, and take long rest periods, the muscle is) by changing the angle of from 1 to 4 minutes. the joint or, for example, performing the exercise on one leg only. Frequency • Complexity of movement or additional For each type of exercise, we recommend the movement (i.e., active or dynamic following frequency settings: movement versus only holding an • Stretch settings should stay between 30 exercise position). Hertz and 35 Hertz • Additional weight or extra load, i.e., using a • Strength settings should not exceed 40 Hertz weight vest or dumbbells. • Massage settings can be the maximum, at 40 Hertz The exact way of using the variables is • Relaxation settings should not exceed complex and depends on the individual and 35 Hertz training goals of the person involved. Other factors that should be taken into account When frequency is increased, the volume are injuries, limitations, specific demands of the exercises should be decreased and/or any other circumstances influencing (duration, number of sets) and the rest the body (and mind). period should be increased proportionally.

In general the following progression steps Amplitude can be taken: For each type of exercise, we recommend the following amplitude settings: Exercise time, number of exercises and • Stretch setting should be LOW rest time • Strength setting should be LOW, These settings depend completely on progressing to HIGH your training goals. If you are new to • Massage setting can be HIGH Acceleration Training™ sessions, we • Relaxation setting should be LOW recommend performing only a few exercises and resting for the same amount When amplitude is increased from Low to of time as is spent actively using the High, frequency and volume of exercise Power Plate® machine. After a while, more should be (temporarily) decreased and the exercises can be added. rest period increased proportionally.

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. 12 a professional. All of the above parameters people or users who are being coached by be used to increase intensity by well-trained Extra load, i.e., adding weights, should only Extra load performed more often. relaxation and preparation programs can be 3 sessions per week. Stretches, massages, In general, we recommend performing 2 to Sessions per week exercising in socks or bare feet. contact with the plate surface, or if you are use the mat when you have a body part in The mat dampens the vibrations. Always Mat You can think of increasing the angle of help increase performance even more. correspond to your specific goals will movements of your body and that also Changing your exercises by using more telling you. to always listen to what your own body is However, our most important advice is begin to gradually intensify your program. accustomed to the vibrations, you can light and short training sessions, and once like any other type of training: start with Training on the Power Plate Personal Adaptation www.powerplate.com. information please visit our website, specialised academies. For more online learning and in some countries, and training materials, including DVDs, Power Plate offers a variety of educational certified Power Plate should be drawn up by educated and progression steps for individual users Specialised programs and additional the entire exercise progression again. increased proportionally as though starting decreased and the rest period should be and volume of the exercises should be on the Power Plate external load is added to your exercises can be varied with the extra load. When

® machine, amplitude ® trainers. ® machine is

your comfort level. training method, you can adjust them to once you have become accustomed to this the schedules are too easy or too intense to find what works best for you. If you feel every body is different and you will have Plate one day’s rest after training with Power training session. It is our experience that recommend two days of rest after each long enough to fully recover. We normally that between training sessions, you rest Another important aspect is ensuring (plyometric) movements. still (static), active (dynamic) or jumping by performing them with a variety of of the muscle), or varying the exercises the joint (which increases the contraction ® equipment is often enough, but 13

English Technical Specifications

Colour Silver Maximum Load 136 kilograms (300 pounds) Weight 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 Low or High Output Dimensions 68 x 90 x 150 cm W x D x H (27 x 35 x 59”) Surface Plate 69 x 59 cm Dimensions W x D (27 x 23”) Weight 90 kilograms (200 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

14 • • • • • • • • • • • ! !

feet are properly tightened. minute, then check to make sure that the unplug the machine, wait at least one If the machine makes a rattling noise, base of the machine. machine’s motor, located under the then check the connection to the the machine, wait at least one minute, the platform will not vibrate, unplug If the console display is illuminated, but electrical power. to ensure that the outlet is receiving supplying power to the machine in order fuse for the electrical outlet that is please check the circuit breaker or If all power connections are proper, the power connections to the machine. console display is not illuminated, check If the machine is not operational and the any troubleshooting. for at least one minute before performing Always unplug the machine and let stand Troubleshooting shock or damage to the components. a dry cloth, in order to avoid the risk of Clean electrical components only with platform, including the contoured mat. Use a soft brush, not a cloth, to clean the specifically designed for plastic. On plastic components, use only polishes then apply to the machine. onto the machine. Instead, moisten a Docloth, not spray any cleaning solution directlywill damage the lacquer finish. or acid-based detergents, because this Do not use sharp objects, bristles, scrubs, Clean the machine only with a moist cloth. any maintenance. for at least one minute before performing Always unplug the machine and let stand product warranty. to or on the machine could void the or unauthorised maintenance performed CAUTION: Any changes, modifications, to or otherwise troubleshooting for service authorised parts contains W Maintenance arning

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, . ! could result. personal injury or property damage necessary repairs. Otherwise, serious conduct any examination and make any licensed, professional electrician to recommends that the user contact a oneself. Instead, Power Plate strongly the power source to the machine by resolve any electrical issues regarding recommends that the user not try to Danger: Power Plate strongly 15

English 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 T | +44 207 586 7200 F | +44 207 483 7660 [email protected]

Power Plate North America Inc 17900 Von Karman, Suite 125 Irvine, CA USA 92614 T | +1 949 863 1737 F | +1 949 863 1216 [email protected] 877.87.plate www.powerplate.com