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INSTRUCTIONS FOR USEOWNERS MANUALWARMING UP & COOLING DOWNOWNERS MANUALSETTINGS AND USETurn the machine on by ensuring thesupplied power cord is plugged in to themachine first, then plugged in to asuitable power socket and turning thepower switch on the rear of the machineto the “I” position ensuring the switchilluminates. Then press the power buttonon either the display unit or remotecontrol.WARMING UP AND COOLING DOWN – IMPORTANTOne of the most important parts of your workout is to prepare your body for exerciseon the Vibrapower Slim.The speed display will read ‘00’ & timedisplay will read ‘10’.When in use the time display will showminutes left in the exercise and then show“88”. It will then go back to minutes leftin the exercise. This will occur until timehas elapsed.Warming up and cooling down exercises are identical and easy to remember. Bothwarming up and cooling down should be done slowly and accurately, there is nohurry to complete these exercises, it is more important to complete them. In addition,it is good practise to move around after the cool down exercises to further dissipatethe lactic acid.Warming up the muscles substantially decreases the chances of injury and onlytakes a few moments to do.Cooling down removes the lactic acid build-up in the muscles by oxygenating themuscles after your exercise routine. Lactic acid is what makes you ache after aworkout, cooling down should be undertaken soon after the last set of exercises youintend to complete.In addition, if you are tiring between your sets, you can use one or more of thefollowing routines to keep your body warm whilst you are recovering.TOP TIP - Use a chair or a wall to help keep your balance if you need to.MANUAL MODEPressorto select the desiredworkout time in minutes and then press(Maximum time is 10 minutes). TheVibrapower Slim will start to oscillate atspeed ‘01’. To increase or decrease thespeed, simply pressoraccordingto your abilities. To stop the machine atany time, press , and the machine willreturn to ready mode.To use one of these pre-set programswhen in the ready mode, presson theremote control or display unit until youreach the desired program. If you presssix times it will get you back to theManual Mode. Then press thebuttonto start the program.To stop the machine at any time, press, and the machine will return to readymode.PROGRAM MODEThere are five different programsautomatically set in the unit.At the end of your workout, to turn offthe machine press the power buttonon either the display unit or remotecontrol, then press the switch at theback of the machine and unplug fromthe mains supply.8QUADRICEPS STRETCHStand close to a wall, chair or other solidobject. Use one hand to assist your balance.Bend the opposite knee and lift your heeltowards your buttocks. Reach back and graspthe top of your foot with the same side hand.Keeping your inner thighs close together,slowly pull your foot towards your buttocksuntil you feel a gentle stretch in the front ofyour thigh. You do not have to touch yourbuttocks with your heel. Stop pulling when youfeel the stretch. Keep your kneecappointing straight down and keep your kneesclose together (Do not let the lifted knee swingoutward). Hold the stretch for 20 to 30seconds. Repeat for the other leg.9

WARMING UP & COOLING DOWNOWNERS MANUALWARMING UP & COOLING DOWNOWNERS MANUALCALF AND ACHILLES STRETCHBUTTOCKS, HIPS AND ABDOMINAL STRETCHStand approximately one arms-length awayfrom a wall or chair with your feet hip-widthapart. Keeping your toes pointed forward,move one leg in close to the chair whileextending the other leg behind you. Bendingthe leg closest to the chair and keeping theother leg straight, place your hands on thechair. Keep the heel of the back leg on theground and move your hips forward.Slowly lean forward from the ankle, keepingyour back leg straight until you feel a stretch inyour calf muscles. Hold for 20 to 30 seconds.Repeat for the opposite leg.Lay flat on your back with your hips relaxed against the floor. Bend one leg at theknee. Keeping both shoulders flat on the floor, gently grasp the bent knee withyour hands and pull it over your body and towards the ground. You should feel astretch in your hips, abdominal and lower back. Hold for 20 to 30 seconds andrelease. Repeat for opposite side.INNER THIGH STRETCHSTANDING HAMSTRINGS STRETCHSit on the floor and bend your legs so thatthe soles of your feet are together. Place yourhands on your ankles. Lean forward from thewaist and press down lightly on the inside ofyour knees. You should feel a stretch in themuscles of your inner thighs.Stand with your legs hip width apart. Extendone leg out in front of you and keep that footflat against the ground. With your hands resting lightly on your thighs, bend your back legand lean forward slightly from your hips untilyou feel a stretch in the back of your thigh. Besure to lean forward from the hip joint ratherthan bending at your waist. Hold for 20 to 30seconds. Repeat for the opposite leg.1011

WARMING UP & COOLING DOWNOWNERS MANUALTOTAL BODY WORKOUTOWNERS MANUALOVERHEAD/TRICEPS STRETCHSQUATStand with your feet shoulder width apart andyour knees slightly bent. Lift one arm overheadand bend your elbow, reaching down behindyour head with your hand toward the oppositeshoulder blade. Walk your fingertips downyour back as far as you can. Hold this position.Reach up with your opposite hand and graspyour flexed elbow. Gently assist the stretch bypulling on the elbow. Hold for 20 to 30seconds. Repeat for the opposite arm.Stand on the Vibrapower Slim withyour feet shoulder width apart. Keepyour back straight, knees bent andgently tense your leg muscles. Youshould then feel tension in yourquadriceps, buttocks and back. Toincrease the intensity of the exercisebend your knees more.Warming up and cooling down should take around ten minutes each. It issensible to adjust this timing according to your own situation. You would benefitfrom a longer warm-up session if you exercise soon after waking up than youwould after a walk to the shops and back for example.CALVESStand on tiptoe in the centre of theVibrapower Slim. Keep your backstraight, your abdominal musclestight and you will feel tension in yourcalf muscles. To vary this exercise,you could also bend your knees to90 .Take your time warming up and cooling down; enjoy the stretches as they willmake you feel better.TOP TIP - As you progress, you can create your own warm up and cool downexercise routine, you do not need to keep strictly to the above routine so long as youutilise all the basic muscle types included above.1213

TOTAL BODY WORKOUTOWNERS MANUAL14TOTAL BODY WORKOUTOWNERS MANUALOBLIQUE STRETCHTRICEPS DIPStand on the Vibrapower Slim withyour feet shoulder width apart. Placeyour hands down by your sides andlean to one side so your hand movesdown towards your knee. Hold thisposition for a few seconds and thenslowly rise back up. Repeat for otherside.Turn your back to the VibrapowerSlim and firmly grip the edge of theplatform. Bend your arms slightlyand bring your hip to the level ofthe platform, so that your shoulderblades come close to one another.You should then feel muscle tensionin your upper arms and shoulders.You can also perform the sameexercise with your legs stretched fora more intenseexercise.PELVIC BRIDGEABDOMINAL TWISTLie down with your shoulders on thefloor and your feet flat on theVibrapower Slim. Raise yourbuttocks with your knees slightlybent. Gently pull your heels towardsyour upper body by tensing the thighand buttock muscles. This willexercise your core and thighmuscles.Stand on the Vibrapower Slim withyour feet shoulder width apart andhands on your hips. Rotate yourtorso clockwise and hold for a fewseconds before returning to thecentre. Then repeat on the otherside. This exercise can also bedone using the resistance bands byholding them out in front of you atshoulder height and rotating. Thiswill work your abdominal and obliquemuscles.15

TOTAL BODY WORKOUTOWNERS MANUAL16TOTAL BODY WORKOUTOWNERS MANUALLUNGESIDE PLANKStep on the Vibrapower Slim withone foot on the middle of theplatform and the other on the floorbehind. Bend your knee about 90 .Keep your back straight, your kneesnot extending beyond toes andposition your bodyweight on the frontleg. You should then feel muscletension in the hamstrings, quadricepsand buttocks. This exercise canbe used in conjunction with otherexercises such as bicep curls usingthe resistance bands to enhance theworkout.Resting your forearm on to theVibrapower Slim, outstretch your legsand lift your hips up so all your bodyweight is being supported throughyour forearm. Hold this position for ashort period of time and then repeaton the other side. This will workyour core and oblique muscles. Thisexercise can also be performed byresting your hand on the plate ratherthan your forearm if you want toincrease the intensity of the exercise.PUSH UPBACK RELAXERPosition yourself in front of theVibrapower Slim; place your handson the platform, slightly pointinginwards, shoulder width apart andlegs outstretched behind you so youare on your toes. Keeping your backstraight and abdominal musclestight, push your chest up from theplatform. This exercise aims tostrengthen your chest, shouldermuscles and triceps. If this exerciseis too challenging you can performthis on your knees.Sit in the centre of the VibrapowerSlim. Allow your upper body to leanforward. In this position, the vibrationswill help to relax the muscles of yourback, hip and thighs. This should bedone at a lower setting (1-5).17

TOTAL BODY WORKOUTOWNERS MANUAL18TOTAL BODY WORKOUTOWNERS MANUALSHOULDER & NECK RELAXATIONBICEPS CURLKneel down in front of theVibrapower Slim and place yourhands on the platform with yourarms outstretched. Keep your backand neck straight. Swing your upperbody backwards while resting yourarms on the platform. This exercisehelps to relax muscles of your neckand shoulders. This should be doneat a lower setting (1-5).Carefully stand on the VibrapowerSlim. Grip the resistance bandhandles, and then extend arms downwith palms facing up. Lift one arm uptowards your chest and down again,then repeat with the other arm.Continue to lift your arms alternatelyup and down in a controlled manner.You can do this exercise with orwithout the vibration plate active.This exercise can be done withboth arms at the same time also. Toadvance this exercise it can also bedone in the lunge or squat position.CALF MASSAGESIDE DELTOID RAISESLie down in front of the VibrapowerSlim, with your back on the floor.Rest your calves on the platform withyour toes pointing upwards. Simplyrelax and enjoy an invigorating calfmassage. This should be done at alower setting (1-5).Carefully stand on the VibrapowerSlim. Grip the resistance bandhandles and extend arms down towaist height at the side of your body.With palms facing down and armsslightly bent at the elbow, raise botharms sideways from your shoulderand down again. Continue to raiseand lower both arms at the sametime in a controlled manner. You cando this exercise with or without thevibration plate active.19

TOTAL BODY WORKOUTOWNERS MANUALHIGH PULLStand on the Vibrapower Slim withyour feet shoulder width apart. Graspthe resistance bands so the palmsof your hands are facing the body.Keeping your back straight raise thehandles of the resistance bands uptowards your chin and then lower.This will work your shoulders, backand triceps. To advance the exerciseyou could bend your knees whenlowering the resistance bands.TRICEPS EXTENSIONCarefully stand on the VibrapowerSlim. Hold the resistance bands infront of your chest so that palmsare facing each other. Lower armsslowly behind you so that they areoutstretched and straight, then bringthem back into the starting position.This can be done either alternatelyor at the same time. To advance thisexercise, it can be done either inthe squat or lunge position. You cando this exercise with or without thevibration plate active.CARE & TROUBLE SHOOTINGOWNERS MANUALSTORAGE & CLEANING Clean the Vibrapower Slim with adamp cloth and mild detergent only,immediately after use. Ensure theVibrapower Slim is unplugged fromthe mains before cleaning isundertaken.TROUBLESHOOTINGNo lights; does not respond to ControlPanel or Remote ControlCheck Vibrapower Slim is plugged inand switched on at the mains. Checksocket works with an alternativeelectrical product. Replace fuse in plug. Regularly check the cord/cable fordamage before storing. Should thecord/cable be damaged in any way itmust ONLY be replaced by themanufacturer or a similar qualifiedperson in order to avoid a hazard.Remote Control does not operateVibrapower Slim, but unit doesrespond to Control Panel.Point Remote Control transmitter directlyat the Control Panel’s sensor. Replacebatteries in remote control (2 x AAAalkaline batteries are required). Regularly check the Vibrapower Slimbut do not switch on if it appears tobe damaged or operating incorrectly.Do NOT attempt to carry out anyrepair to the Vibrapower Slim in anyway as this must in all cases bereferred to a suitably qualifiedtechnician.Speed is too fast?Adjust speed using the speed buttonson the Remote Control or the ControlPanel.Vibrapower Slim making unusualnoises or smells.Immediately turn off Vibrapower Slimand call service centre or Ideal World forassistance. Never pull the cord/cable todisconnect from the power outlet.Always grasp the plug and pull todisconnect.Turned power on but display doesn’tlight up.Machine may have been turned off usingthe remote control. In this case press thepower button on the display or remotecontrol to turn it on. Remove the plug when not in use. Should you need to store yourVibrapower Slim between uses, it isadvisable to seek help with moving it.Store on its feet at all times.TOP TIP: Use a weak solution ofanti-bacterial washing up liquid in warmwater and a microfibre cloth to cleanyour Vibrapower Slim; be sure to wringout the cloth so that it is just damp.Do ensure your Vibrapower Slim isunplugged before attempting cleaning.TOP TIP - Don’t forget your COOLING DOWN exercises!2021

FREQUENTLY ASKED QUESTIONSFREQUENTLY ASKED QUESTIONS“I’m new to this, how would I knowwhich settings are right for me?”OWNERS MANUALthe above guidelines for heart rate. Asyour fitness level increases, you canincrease the intensity of the vibrations.It is far better to increase the vibrationintensity than it is the length of theworkout FACT: Your body begins to burn fatat around 65% of your maximumrecommended heart rate.“How does Vibrapower Slim work?” Originally invented for the RussianSpace Programme, vibration trainingwas created to help astronauts stay fitin space where weight training wouldnot work due to the lack of gravity. Your heart rate is the key to successfultraining. You should work out yourown suggested heart rate which iseasy. The key figure for heart rateis 220. Subtract your age from thisfigure and this will be your maximumheart rate aim for your workout. Whereas between 40 and 60% ofthe muscles fibres are recruited toperform free-weight or resistancemachine exercising, performingsimilar exercises on the vibration plate,almost 100% of the target musclesfibres are used. This is achieved bycreating an almost constant stateof reflex in the muscles, known as atonic stretch/reflex. This means thatthe muscles are flexing and contractingat a very high frequency producingfaster increases in muscular strength.E.g.: If your age is 35, then 220 minus35 (your age) means your maximumheart rate should not exceed 185BPM (Beats Per Minute) duringexercise. BUT, IF YOU ARE NEW TO THISOR ANY OTHER EXERCISING, youshould aim for approximately 65% ofthis figure to start with and slowlyincrease as the weeks, and yourfitness, progress. If you exercisedaily, you should see your heart ratedecrease over time, and then you canlook to increase the intensity of thevibration when you feel able to do so.Due to our Policy of continuousdevelopment, the actual product maydiffer slightly from the one illustratedin these instructions and on thepackaging. THE GOLDEN RULE is to stopexercising if you feel dizzy, faint orexhausted. LISTEN TO YOUR BODY!SPECIFICATIONSMODEL NO.: JF-B-01SIZE: 76cm x 44cm x 13.5cmWEIGHT: 16.2kg approx. (unit only)VOLTAGE: 230V FREQUENCY: 50/60HzINPUT POWER: 200WMAXIMUM USER WEIGHT: 120kg“How often should I use theVibrapower Slim?” The key is to use the Vibrapower Slimevery day! Use the Vibrapower Slim up to threetimes a day for 10 minutes followingMade in China22SPECIFICATIONSOWNERS MANUALWIRING SAFETY FOR UK USE ONLYImportantAlways ensure that the cord grip isfastened correctly.As the colours in the mains lead of thisappliance may not correspond withthe coloured markings identifying theterminals in your plug, please proceed asfollows:The wires in the mains lead are colouredin accordance with the following code:The plug must be fitted with a fuse of thesame rating already fitted and conformingto BS 1362 and be ASTA approved.Plug fitting details (where applicable).If your appliance is supplied with anon-rewireable plug fitted to the mainslead and should the fuse need replacing,you must use an ASTA approved oneThe wire coloured blue is the neutraland must be connected to the terminalmarked [N] or coloured black.The wire coloured brown is the live wireand must be connected to the terminalmarked [L] or coloured red.The wire coloured green/yellow must beconnected to the terminal marked withthe letter [E] or marked .On no account must either the brownor the blue wire be connected to the[EARTH] terminal.If in doubt consult a qualified electricianwho will be pleased to do this for you.Non-rewireable mains plug(conforming to BS 1362 of the same rating).If in doubt, consult a qualified electricianwho will be pleased to do this for you.If you need to remove the plug - disconnectit from the mains – and then cut off themains lead and immediately dispose of itsafely. Never attempt to reuse the plug orinsert it into a socket outlet as there is adanger of an electric shock.Warning: This appliance must beearthed.Disposal of Old Electrical & ElectronicEquipment (Applicable in the EuropeanUnion and other European countrieswith separate collection systems).For more detailed information aboutrecycling of this product, pleasecontact your local Council, yourhousehold waste disposal service orthe shop or source where youpurchased the product.Appliances bearing the symbol shown here may not be disposed of in domestic rubbish. Youare required to dispose of old electrical and electronic appliances like this separately.Please visit www.recycle-more.co.uk or www.recyclenow.co.uk for access to information aboutthe recycling of electrical items. Please visit www.weeeireland.ie for access to informationabout the recycling of electrical items purchased in Ireland.The WEEE directive, introduced in August 2006, states that all electrical items must berecycled, rather than taken to landfill.Please arrange to take this appliance to your local Civic Amenity site for recycling, once it hasreached the end of its life.23

E&OE 1115 v3.1Due to our ongoing improvements programme, the images of the machine inthis manual may differ slightly to the machine you have received. 2014 Ideal Sourcing

workout. RESISTANCE BANDS To use the resistance bands as part of your workout firstof all attach the resistance bands to your Vibrapower Slim. To do this take the loop at the end of the resistance band and thread this through the fixedhoop located on the underside of the Vibra