Are you hard pressed on time and are unable to get a good workout? Or is lifting weights something that you are not too fond of or struggle with? Accelerated training then is the solution for you.
This type of training not only allows you to reap the benefits of strength-training but also solves the problem of time-crunch.
With acceleration training, your body’s muscles contract between 25 and 50 times a second as you make frequent gentle body movements. It’s this constant muscle tension that increases your muscle strength. And it only takes three 15-minute sessions per week to start building up lean muscles.
Power workout: Power Plate is a machine that gives the muscles a high-speed workout by using vibrations to stimulate the muscles to contract and relax, about 30 to 35 times a second. Compared to the muscle’s normal contraction speed of once or twice a second, this is what makes this training so effective.
Power Plate is a great time saver due to the effectiveness of training and because of the fact that many muscle groups are activated at the same time. It’s claimed that 10 minutes on the Power Plate will yield the same results as 60 minutes of conventional strenuous training.
Other benefits:
Improvement in blood circulation, increased muscle strength and flexibility, improved range of motion, increase in balance, decreased cellulite, reduced pain, soreness and faster recovery after workouts
Engagement of 95 per cent of the body’s muscle fibres, including the fast and super-fast muscle fibres.
A complete, full-body workout including stretching, balance, core, strength-building and massage.
Tips to get started:
Start gradually: The best way to train is by increasing the frequency gradually. Beginners are advised to start with nine minutes of resistance programme, followed by nine minutes of stretch, massage and relaxation programme, both on low frequency and amplitude settings.
Stand correct: In order to develop strength, power, muscle tone and definition, it is essential to adopt a position that puts tension on the muscles. For example, if you’re doing the squat position, have your knees bent and lean from the hips, as if you are about to sit on
a chair.
Keep the workout short: Although everyone is different, it’s usually enough to start with no more than 30 to 60 seconds on each exercise. This will reduce the duration of the workout, which is really beneficial for people who don’t have the time but want results.
Combine exercises: Try to choose a combination of compound exercises (such as squats and push-ups, which use more than one muscle group) and isolation exercises (biceps curls and front raises). You’ll get a better training response, as well as increase potential calorie burn.
Keep your knees bent: Vibration training stimulates the contraction of muscle spindles. So it’s important to keep your knees slightly bent to avoid jarring through the joints.
Drink enough water to stay hydrated: Your muscles will be contracting 30-50 times quicker, thereby generating a lot of internal heat. So even if you don’t feel thirsty, always drink water while you’re working out.
The exercises:
Power push ups:
Target muscles: Chest, triceps, shoulders, abs.
Assume a press-up position with your hands shoulder-width apart on the plate. Now do a press-up. Do four sets of eight reps each. This will make your chest and its supporting muscles contract 25-50 times, thereby making them work harder.
Shoulder press:
Target muscles: Shoulders, abs
Start with dumb-bells on either side of your head. Then press the weights up. Do four sets of eight reps.
Disadvantage:
No cardiovascular benefits: Though the routine has some great results with regard the body’s tone and flexibility, very little cardiovascular benefits can be reaped to improve the stamina of heart and lungs.
Cost: The cost of Power Plate is quite high.
Space requirement: The Power Plate cannot be brought out each time you want to use it. It needs a separate space assigned for it. Not an all-round solution: Although the Power-Plate is handy for those who want a quick workout, it works best when combined with other exercises.
