For a self confessed lazy bones like myself, the idea of quick fix toning is just my kind of exercise.  Biannually I visit the gym, go for about three weeks, tend to eat more because i have ‘earned it’, and give up because I have a hang-over and cant be bothered to go.  As I am naturally thin, in my twenties this was fine, but now I have hit the big three-o, gravity (and vodka) has taken over and it is definitely a case of ‘now or never’.   If I choose the latter I will just wobble my way through life, so I decided to try the new exercise that has taken Hollywood by storm – Power Plates.

With a list of celebrities such as Madonna (who has one in her own house), Rachel Wiess and Courtney Cox Arquette as devotees, Power Plates uses high speed vibration training to give you a whole body work out in just 25 minutes.  So you can pop down in your lunch break, and have time for an M&S sarnie!

How does it work?
The Power Plate is a vibrating machine that stimulates the body’s muscles in a high-speed workout by making them relax and contract.  In normal life your muscles contract about once or twice a second, but when standing on the machine, the vibrations cause the muscles to contract 30-50 times a second.  The fact that many muscle groups are activated at the same time, it is claimed that a normal Power Plate session of 25 minutes will have the same results as 60 minutes heavy training in the gym.

Ive got the Power..
I visited The Power Plates Institute (previously Movers and Shapers) in Wyndham Street, Central for a trial session.  The studio has four machines, two changing cubicle and lockers.  There are no showers, but you wont need them, as generally you don’t sweat (well no more than the usual brow and top lip bead from pounding the streets of Hong Kong).  Because there are only four plates, it means that there is only ever a maximum of four people in a session.   Small classes are great for things like Power Plate as the exercises are simple but they need to be performed correctly to get the full benefit – as I have been told by the trainers – ‘It’s very easy to do some of these moves wrong, meaning it wont pull, stretch or hurt at the time, but it also means you don’t get any benefit.’

The Workout
I was told to stand on the machine, hold onto the bars, squat and stand still for 45 seconds to warm up.   It takes a few moments to adjust to the bone-rattling and teeth jarring. Not to mention the instantaneous desire to pee, but my body soon adjusted and I was ready for the workout.  For the first session the trainers are kind to you, but we still worked on a number of moves such as deep squats, reverse lunges, tricep dips, sit ups, planks, and also included medicine balls and weights in some exercises too.  Each exercise takes 30-60 seconds, but as your muscles are contracting at such high frequencies, you start to feel muscle fatigue far sooner than with regular exercise.  Now for the best bit, the ‘massage’.  After your ‘greuling’ 25 minute work out, you are treated to a vibrating massage.  This comprises of you lying on the floor, and placing various fatigued body parts on the vibrating pad, while your trainer gently applies pressure.  Its worth the workout just for the massage!

No pain. No Gain
We are used to the old saying, so in my mind I was still sceptical as to whether Power Plates can actually make a difference to a lard arse like myself.  I left the studio feeling surprisingly un-wobbly, but very ‘worked out’ and rosy.  The next morning I woke up with muscle pain in my entire body.  I was amazed that I had obviously subjected myself to a complete body workout, which I was generally too lazy to complete in the gym, and in only 25 minutes!   Parts of my body ached that I didn’t even know I had worked on.  In a word I was amazed.  The first session was free, as it is for all first time attendees, but I immediately signed up for a paid ten session blitz.

One month later
I have now used eight of my ten sessions.  Unfortunately I had the horror Hong Kong flu for 10 days in the middle, so I may not have had quite the result that I was looking for after ten sessions, but I can definitely feel the difference.  For one, my strength has increased.  Exercises that I found tough in the beginning are getting easier, and I can feel muscle for the first time since I was 18 under my flabby belly.  I also got commended for my slender toned arms the other day.  I burst out laughing, but then flexed and was astonished, there was a lump there, which could only be described as a muscle!

Pros and Cons
I am a complete convert to Power Plates.  It works for me, but it also has to be said I am not an energetic person.  I am also plagued with medical problems, for example I have broken both my knees, and I also have a rather severe curvature to my spine.  I laugh about my laziness, but there is also an element of truth that I am not able to do a lot of exercises that most people can.  That combined with the fact that I am naturally slim has made me tend to do nothing.  So a machine that I can use, that tones me, but does not harm me is a revelation.  I was told by the trainers that many of their clients are just like me, with some kind of medical condition that limits their exercise.  They have a lady with polio who comes in a wheelchair, who I was told has movement and some muscle tone for the first time in years.  They also have a 85 year old man that is a regular toner.   One thing that the Power Plates cannot do is a cardiovascular work out.  In some sessions, you definitely do raise your heart rate, but it cannot be compared to a regular cardio session in the gym such as spinning, or running.  So although the Power Plate is handy for those who want a quick workout, or for medical reasons or age cannot exercise normally, I would suggest it is better combined with other types of cardio workout for a complete exercise regime.

Power Plate pros

• Quick results
• Easy to fit into your day
• Good for people with some limiting medical conditions
• Suitable for some older, less energetic people
• Increased metabolism
• Increased muscle strength
• Reduced Cellulite
• Pain Dampening
• Improved Flexibility
• Improved fitness
• Activated circulation
• Improved co-ordination
• Increased bone density

Power Plate cons

• Not good for people who get queasy on moving surfaces
• There are better cardio machines available
• Cannot use when pregnant.

As always you must divulge any medical conditions as Power Plates may not be suitable for you.

How Much?
First sessions is FREE!  The normal price is as follows:
Group Sessions
Single session:    $300
12 sessions:         $3080
24 sessions:         $5880

Personal Training
Single session:    $500
12 sessions:         $6000

A consecutive 12 session course within 6 weeks is recommended to experience the benefits of vibration training.

The Power Plate® Institute
12th Floor,
The Centrium Building,
60 Wyndham Street, Central.

For your free trial session, telephone +852 3621 018