a high intensity preparation , physical exercise and recovery system configured to prepare muscles for workout through vibration , accept muscular input of high intensity , recover muscles through vibration . embodiments provide an exercise system that enables a user to obtain a high intensity workout in a small amount of time , for example 15 minutes , and yet increase the user &# 39 ; s metabolic rate for hours . embodiments of the invention may further perform an initial and / or ongoing analysis in terms of body composition analysis and / or extremity composition analysis / score in order to target particular muscles , fat and / or skeletal areas . in one or more embodiments the system may provide outputs including suggested alterations in physical activity and / or food to consume in order to achieve targeted goals for example as compared to the user &# 39 ; s trends of change over time , or in comparison to other user &# 39 ; s trends down to the granularity of extremities and not just overall body metrics .