I was so excited to add this vibration plate to our home gym. There are 10 pre-loaded programs (Low, Medium, and High) as well as increasing or decreasing the impact my moving your foot placement on the platform. Move out to increase and in to decrease. Here are some of the benefits from the manual : • Detoxification • Increased Bone Density • Improved Balance • Lymphatic Drainage • Joint Maintenance • Improved postural control • Fat Loss • Cellulite Removal My husband has back pain and this felt really good on his back after a day at work. LTKFind LTKover40 LTKfitness