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'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's trends of change over time, or in comparison to other user's trends down to the granularity of extremities and not just overall body metrics.