Next, press the Select Frequency button repeated- ly to select a vibration frequency of 20Hz, 25Hz, 30Hz, 35Hz, 40Hz, 45Hz, or 50Hz. An indicator will light to show which vibration frequency you have selected.
Note: When the session is about to end, a tone will sound to alert you. When the session ends, the vibration platform will automatically stop. To stop the vibration session at any time, press the On/Off button.
4.Start additional vibration sessions as desired. Repeat steps 2 and 3 for as many additional vibra- tion sessions as desired. IMPORTANT: It is rec- ommended that you use the vibration platform for no more than 15 minutes per day and no more than 3 times per week.
When you are finished, switch the on/off switch to the “off” position and unplug the power cord.
HOW TO USE THE PROGRAMS
1.Select the desired program.
Turn on the power (see page 7). Next, press the Select Programs button repeatedly to select one of the four programs. An indicator will light to show which program you have selected.
2.Start the program.
Press the On/Off button to start the program.
Each program includes seven exercises. While you perform the first exercise, the lowest indicator on the left side of the console will light. While you perform the second exer- cise, the next higher indicator will light, and so forth, until the highest indicator is lit.
The tables at the right and on page 9 show the exercises that you will perform and the vibration time and frequency settings for each program.
The vibration platform will automatically stop for 20 seconds after each exercise to allow you to rest. To stop the program at any time, press the On/Off button. When you are finished, switch the on/off switch to the “off” position and unplug the power cord.
Total Body Program
The Total Body program will exercise the major mus- cles of the entire body. During the program, you will perform the exercises shown in the table below. Make sure to rest for 20 seconds after each exercise.
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| Exercise | Time | Frequency |
| (Seconds) | (Hz) | |
1. | Calves | 45 | 35 |
2. | Left Single Leg Squat | 30 | 40 |
3. | Right Single Leg Squat | 30 | 40 |
4. | Lateral Side Raise | 45 | 45 |
5. | Biceps Curl | 45 | 45 |
6. | Crunch Sit | 30 | 35 |
7. | Massage Calf | 45 | 40 |
Upper Body Program
The Upper Body program will focus on exercising the upper body muscles. During the program, you will per- form the exercises shown in the table below. Make sure to rest for 20 seconds after each exercise.
| Exercise | Time | Frequency |
1. | (Seconds) | (Hz) | |
Front Raise | 60 | 45 | |
2. | Biceps Curl | 30 | 45 |
3. | Lateral Side Raise | 45 | 45 |
4. | Press Up | 30 | 35 |
5. | Triceps Dip | 30 | 35 |
6. | Bent Knee Press Up | 60 | 45 |
7. | Stretch Shoulder | 30 | 50 |
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