Compex Full fitness Manual De Utilización Y Aplicaciones página 205

Specific applications
Preparation for a cyclist training three
times a week who wishes to improve
endurance performance
E ffort expended over a long period of
time makes demands on the aerobic meta-
bolism, for which the decisive factor is the
quantity of oxygen consumed by the mus-
cles. To progress in endurance, it is there-
fore necessary to increase as much as
possible the supply of oxygen to the mus-
cles stimulated by this type of effort. Be-
cause oxygen is conveyed by the blood, it
is essential to have an efficient cardiovas-
cular system, due to voluntary training
under certain conditions. However, a
muscle capacity to consume the oxygen it
receives (oxydative capacity) can also be
improved by following a specific work re-
gime.
T he Endurance programme of the Sport
category leads to a significant improve-
ment in the consumption of oxygen by
muscles. Combining this programme with
the Capillarization programme which deve-
lops the network of intramuscular capilla-
ries, is particularly beneficial and allows
endurance athletes to improve their per-
formance levels.
Cycle duration: 8 weeks, 5 x/week
Eg for 1 week
Mon: Rest
Tue: 1 x Endurance 8G
Wed: Cycle training 1h30 (moderate speed),
then 1 x Capillarization 8◊
Thu: 1 x Endurance 8G
Fri: Rest
Sat: Cycle training 60' (moderate speed),
then 1 x Endurance 8G
Sun: Cycling 2h30 (moderate speed), then 1
x Capillarization 8◊
Programmes: Endurance 8G
c
zation 8◊
Sport
c
c
c
c
c
c
and Capillari-
Preparation for a runner training three
times a week who wishes to progress in
endurance (half-marathon, marathon)
R unning as many miles as possible is es-
sential in order to improve performance
in endurance events. However, the strain
on tendons and joints this type of training
causes is today universally recognised. In-
tegrating Compex electrostimulation into
the training of the long-distance runner
offers an excellent alternative that can
help to overcome this problem. The
durance programme, which improves the
muscles' ability to absorb oxygen, and the
programme, which deve-
Capillarization
lops the capillaries in the muscles, allow
greater endurance to be achieved while li-
miting the weekly mileage and therefore
the risk of injury.
Cycle duration: 8 weeks, 5 x/week
Eg for 1 week
Mon: Rest
Tue: 1 x Endurance 8G
Wed: - Training: Warm up training 20', then
1-2 series of 6 x [30'' fast / 30'' slow]
- Slow jogging 10' at the end of the session,
then 1 x Capillarization 8◊
Thu: 1 x Endurance 8G
Fri: Rest
Sat: Loose jogging 60', then 1 x Endurance
c
8G
Sun: Extended run 1h30 (moderate speed),
then 1 x Capillarization 8◊
Programmes: Endurance 8G
c
Capillarization 8◊
En-
c
c
c
c
c
and
205