Читать книгу Whole Body Vibration. Professional vibration training with 250 Exercises. - Siegfried Schmidt - Страница 10

Please refer to the manufacturer’s instructions as they can vary between machines. For amateurs I use sports plates with a total lift of about 4-8 mm (2x the amplitude, usually referred to as low or high. The exception was a previous plate with 12mm lift / 6 mm amplitude).

The latter is not suitable for beginners in my opinion, because it is too intense! For advanced users, this plate is quite suitable.

The most important thing in the quality of the plate is the number of vibrations (Hz number), set at the console, travels down continuously to the plate.

The amplitude set on the console, is slightly smaller on the vibrating plate.

The muscles need a clean contraction.

The fastest setting should be at a maximum of 33Hz in order to ensure a clean contraction (maximum speed strength).

We achieve the best results with a reduction in the number of Hertz, which should not be less than 25Hz.

Below this range (25Hz) should only be used by therapists with special machines with small amplitudes who work in the field of rehabilitation. The risk to internal organs, damage to the eyes or brain is difficult to assess from a personal trainer or private stakeholders. For your own protection omit frequencies below 25Hz.

Sport plate manufacturers who have gained around 10 years of experience have locked this frequency range, as sports plates can deliver in low amplitude 1.5G (gravitational acceleration) and up to 4G (depending on the Hertz frequency setting).

We have the best experience with Hertz settings between 25-33 Hertz.

The muscle is no longer able to guarantee a clean contraction at higher settings.