How long should I use the vibration plate to reap its maximum benefits while ensuring that I do not overextend my sessions and fatigue my muscles? Given the myriad of recommendations available, what duration is considered optimal for both beginners and seasoned users alike? Are there specific guidelines or protocols regarding the frequency and length of each session? Furthermore, how do factors such as individual fitness levels, intended goals, and age influence the ideal time spent on the vibrating platform? Should I incorporate rest days within my regimen, or can these plates be utilized on consecutive days without compromising recovery? What role does the intensity of the vibrations play in determining the duration of my workouts? Ultimately, how can I tailor my use of the vibration plate to align with my personal health objectives and physical condition, while also avoiding potential adverse effects from prolonged exposure?