Could watercress be the key to exercise injury prevention?

The benefits of regular exercise are well documented, but the effects of intense training can often take their toll on your body, leaving you with niggling injuries and feeling fatigued.

Highly energetic exercise increases the demand on our body to produce energy to sustain activity. This increased demand can create a build-up of free radicals which may damage our DNA and contribute to ageing. New research by scientists at Edinburgh Napier University and Ulster University has found that watercress can help to prevent DNA damage caused by intense bouts of exercise.

Dr Mark Fogarty, from Edinburgh Napier’s School of Life, Sport and Social Sciences says, “Although we are all aware of how good exercise can be for our bodies, pounding the treadmill, lifting weights, or doing high levels of training can take its toll. What we’ve found is that consuming a relatively small amount of watercress each day can help raise the levels of important antioxidant vitamins which may help to protect our bodies, and allow us to enjoy the rewards of keeping fit.”

For eight weeks, ten healthy men, were given 85 grams of watercress and asked to participate in high level exercise on the treadmill. The results were then compared to an eight-week study that was conducted without watercress consumption. Findings indicate that participants who had taken part in intensive exercise, but had not consumed watercress, were found to have more DNA damage than those who had consumed watercress.

Additionally, the effect of eating watercress was not reliant on an accumulative build-up in our bodies, those that ate the vegetable just two hours before exercise experienced the same benefits as those who had consumed the vegetable for eight weeks.

In order to help our bodies prepare for the increased demand of intense training, it’s vitally important to warm up and cool down after each session and make sure that your body has enough time to recover.

Power Plate is an excellent tool to help you warm up and cool down and it’s also perfect for injury rehabilitation. Vibration training helps to increase your flexibility by allowing your muscles to contract and relax multiple times a second, increasing the blood circulation to your joints and muscles to enhance stretches and prevent injury.

Check out Power TV for all the latest Power Plate warm up and cool down exercises as well as new stretches and exercise programmes.


Exercise of the week! Med Ball Slam

This explosive vibration training exercise will target both your upper and lower body.


Keep active to reduce the risk of Diabetes

A new study published in the Archives of Internal Medicine Journal has found that the more exercise men do, the less at risk they are from developing Type Two Diabetes.

Researchers focused their study on more than 32,000 men and found that regular weight-training – 30 minutes a day, five times a week – reduces the risk of developing diabetes by up to a third. If weight training isn’t for you, the study also found that even less regular exercise – up to an hour a week – still had an impact, cutting the risk of developing the disease by 12%.

Regular aerobic exercise was found to be slightly better with regular activity halving the risk. For those who want to eliminate the risk of developing diabetes as much as possible; combining aerobic exercise with weight-training was seen to have the greatest effect; reducing the risk up to 59%.

Although it is already well-known that regular exercise can prevent the risk of developing diabetes, the report’s insight into the positive effects of weight-training will come as welcome news to those with mobility issues.

“Many people have difficulty engaging in or adhering to aerobic exercise,” says Anders Grontved, lead author of the study. “These new results suggest that weight-training, to a large extent, can serve as an alternative.”

Power Plate® training could also help to reduce the risk of diabetes. A study produced by the European Journal of Obesity in 2010 reported that Whole Body Vibration Training can help to reduce visceral fat round the mid section; which is often an early indicator of diabetes.

So whether it’s vibration training, weight-lifting or running that gets you going; now there’s an even better reason to keep fit and stay healthy.


Exercise of the Week! Plank with Opposite Knee to Elbow Weighted Reach

This core stabilizing exercise incorporates mass and whole body vibration on the Power Plate machine to provide an added challenge.


Exercise of the week: Seated weight twist


This Pilates-based exercise on a Power Plate machine is great for the entire core.


The elderly power up

Think Power Plate is just for the young and fit? Think again. A care scheme for the elderly in Evesham Worcestershire has turned to Power Plate to help its residents stay active and mobile.

In 2010, a Power Plate pro5™ machine was installed at Yates Court, a scheme owned by Extracare Charitable Trust and now, around one third of its residents are using it regularly.

Yates Court Wellbeing Nurse, Tessa McDonald, recognised the benefits of Power Plate after it helped with her daughter’s rehabilitation following an accident. Since installing the pro5, there have been similar success stories at Yates Court, with one wheelchair-bound patient now being able to walk short distances after regular sessions on the vibration training device.

Power Plate technology is suitable for all levels of ability and can therefore benefit any care scheme resident – whether they are able to use the machine independently, or need assistance from trained staff.
Such success stories further support scientific studies which focus on improving Balance and Mobility.
These studies have found that whole body vibration training can help with postural control in healthy older adults; making this an effective and accessible option for nursing home residents.


Exercise Programme of the week! Power Plate Myofasical workout

Your 3 major Myofasical lines are found at the back (superficial back line), front (superficial front line) and side (lateral line) of the body. Did you know, the vibrations from a Power Plate causes the reflexive stimulation of our tissue – so when tissues are ‘loaded’ or ‘stressed’- the vibration seeks them out. Releasing any blocked part along the line can have an effect on the whole line, and therefore on how the body moves.

Louise Dear, Master Trainer, talks and demonstrates about how to use Power Plate to gently load and help to release these three major fascial planes.


Exercise Programme of the Week! Basketball Workout

Want to improve your performance on the basket ball court? Try these Power Plate exercises and you could become a pro in no time!


Power Plate launches Power TV!

We’re delighted to introduce you all to the launch of Power TV!

We’ve been very busy recently at Power Plate HQ, working hard to develop Power TV, the ultimate online portal for exclusive Power Plate exercise videos. It’s the most comprehensive source of video training, education, workouts, product and testimonials to date.

This exclusive television channel gives you access to more than 90 video workouts, weekly programme uploads and a host of training tips from professionals at the touch of a button.

Designed to educate, enlighten and inspire, PowerTV videos are ready to take your Power Plate experience to a whole new level with a searchable database, full-length programmes and training tips that will keep you moving toward your goals. It’s never been easier to use your Power Plate machine or discover the benefits of whole body vibration.

Follow this link and discover the benefits of Power TV, we also welcome your feedback and suggestions to improve – so don’t be shy let us know your thoughts.



Exercise Programme of the week! Golf Program

Improve your golf game with these five movements that will increase your mobility, stability and core strength.