Power Trainer Instructions

Written by natalie chandler
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Power Trainer Instructions
Power Trainer exercises can be held for up to two minutes (hard exercise image by Paul Moore from Fotolia.com)

Power Trainer vibrating-plate equipment is designed to improve muscle strength, bone density, range of motion, balance and flexibility, as well as stimulate blood circulation. For those experiencing discomfort or injury, it's also helps fast-track the recovery of muscles, ligaments and tendons. Individual exercises typically last for 60, 90 or 120 seconds, while a complete session lasts between 10 and 25 minutes.

Skill level:

Things you need

  • Towel
  • Water bottle

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  1. 1

    Set the Power Trainer on a hard, unobstructed surface. Make sure your movements won't be restricted by furniture or walls.

  2. 2

    Secure the Power Trainer mat on the vibrating plate. The mat is prone to slipping throughout the session due to the vibrations, so take care to reposition it between exercises.

  3. 3

    Adjust the vibration speed level to suit your level of fitness--the faster the vibrations, the more intense the workout.

  4. 4

    Set the individual exercise time. They typically last between 60 and 120 seconds.

  1. 1

    Begin the workout by laying the hamstrings and quadriceps on the vibrating plate support pad and pressing the "Start" button. This will create a powerful massaging effect. All subsequent exercises should begin by pressing the "Restart" button to ensure the continuity of exercise length and vibration intensity.

  2. 2

    Grasp the Power Trainer support handles. Warm-up exercises typically involve movement both on and off the plate to ensure the heartbeat is raised.

  3. 3

    Alternate between aerobic and anaerobic exercises. Power Trainer aerobic exercises commonly include squats, lunges, press-ups and crunches that incorporate the vibration plate to increase intensity. Anaerobic exercises are largely static and are intended to build and tone muscle. The only body movement typically results from the plate vibrations. Weights and resistance bands can be incorporated into all exercises to raise their level of difficulty.

  4. 4

    Finish the Power Trainer workout by once again massaging the hamstrings and quadriceps as in Step 1.

Tips and warnings

  • For those using the Power Trainer to tone muscles and lose weight, a calorie-controlled diet will aid the effectiveness of the workout regime.
  • Some websites claim that the Power Trainer can cause back pain, cartilage damage, or headaches due to the nerves' exposure to intense vibrations.
  • Pregnant women, those in poor health and the elderly should not use the Power Trainer.

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