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In addition to the possible training goals, you can view the following tables to better understand the
frequency range per level:
P1: Oscillation
Level
Hz
Level
Hz
1
6,4
31
8,2
2
6,5
32
8,3
4
6,6
34
8,4
6
6,7
36
8,5
8
6,8
38
8,7
10
7,0
40
8,8
12
7,1
42
8,9
14
7,2
44
9,0
16
7,3
46
9,1
18
7,4
48
9,3
20
7,6
50
9,4
22
7,7
52
9,5
24
7,8
54
9,6
26
7,9
56
9,8
28
8,1
58
9,9
30
8,2
60
10,0
These are only guide values
Energy Consumption
The calorie consumption that takes place during training with the vibration plate depends on a number of factors. Fac-
tors such as your gender, age, muscle mass, height and other genetic or environmental factors can have a significant
influence on actual calorie consumption, but also on the type of exercise done on the vibration plate during training.
A dynamic workout or aerobic workout on the vibration plate will generally burn more calories and build more muscle
than just sitting or standing on the plate.
A person weighing 70 kg who performs aerobic exercises on a vibration plate may use the following guidelines:
Duration of training session
5 Minutes
10 Minutes
15 Minutes
30 Minutes
Train according to the following principle:
„From light to heavy, from simple to complex and from known to unknown."
Standing basic position on the vibration plate
• The feet are parallel to each other (if necessary the toes point slightly outwards, according to the chosen foot .....
position to choose the intensity).
• Keep your legs slightly flexed
• Hold a light hollow back in the area of the lower back.
• Tighten your abdominal muscles
• Position your hands on your hips.
• Keep your head in extension of the spine
P2: Vibration
Level
Hz
Level
Hz
1
22,4
31
31,4
2
22,7
32
31,7
4
23,3
34
32,3
6
23,9
36
32,9
8
24,5
38
33,5
10
25,1
40
34,1
12
25,7
42
34,7
14
26,3
44
35,3
16
26,9
46
35,9
18
27,5
48
36,5
20
28,1
50
37,1
22
28,7
52
37,7
24
29,3
54
38,3
26
29,9
56
38,9
28
30,5
58
39,5
30
31,1
60
40,1
Energy Consumption
~ 50 Calories
~ 100 Calories
~ 150 Calories
~ 290 Calories
43
P3: 4D Mode (combination oscillation + vibration)
Level
4D (Hz)
Level
1
12
2
12,4
4
13,2
6
14
8
14,8
10
15,6
12
16,4
14
17,2
16
18
18
18,8
20
19,6
22
20,4
24
21,2
26
22
28
22,8
30
23,6
These are only estimated
values.
4D (Hz)
31
24
32
24,4
34
25,2
36
26
38
26,8
40
27,6
42
28,4
44
29,2
46
30
48
30,8
50
31,6
52
32,4
54
33,2
56
34
58
34,8
60
35,6
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