I was so excited to get my VT 007 vibration plate used it the first day on a lower vibration for six minutes and the rest of the week at 10 for six minutes, now I’ve raced it up a little bit and use some 5 pound weightswhen When I’m on it and do squats, the more I am on it the more I like it. Try to use it twice a day. But the best experience that I had was with Jay, the owner of the company I really appreciated his kindness and all the questions he answered for me. Such a great company, that is very hard to find nowadays. Have showed it to many family members and friends, and they all seem to like it they will probably be getting their own, or maybe they’ll just want to come over and use mine lol thanks again Jay for a wonderful product.