Compex Fitness Manual De Instrucciones página 54

Specific applications
At the end of a cycle, you may start a
new cycle at the next level up or do
some maintenance at the rate of 1 session
a week at the last level reached
You want to start muscle training with
electrostimulation
I f you are a sedentary person, a sudden
increase of muscular activity often triggers
off severe and very uncomfortable muscle
sores. It frequently entails major disrup-
tions of the normal movements associated
with everyday life, for instance, climbing
up and, above all, going down stairs.
T o avoid this kind of inconvenience, the
Muscle starter programme controls very
progressive work specially suited to the
muscles of a beginner which have never
been stimulated by a Compex device.
Cycle duration: 3 weeks, 2 x/week
c
Programme: Muscle starter 8
G
You want to develop harmonious arm
muscles with a moderate increase in
muscle volume
M ost voluntary physical activities, such
as jogging and cycling, require the arm
muscles to do only limited work. That is
why it is particularly important to com-
pensate this under-utilisation with
electrostimulation sessions.
T he Muscle building programme allows to
impose a lot of specific work to the mus-
cles of the upper part of your body and
thus ensures the harmonious develop-
ment of your arms, with firm and well
shaped muscles.
Cycle duration: 5 weeks, 4 x/week
Eg for 1 week
Mon: 45'-1h of voluntary physical activity
(jogging, swimming, cycling, fitness activity,
etc.), then 1 x Muscle building 19 D
e
or 21
D
Tue: Rest
Wed: 1 x Muscle building 19 D , 20
e
or 21
D
Thu: 45'-1h of voluntary physical activity (jog-
104
ging, swimming, cycling, fitness activity, etc.)
Fri: 1 x Muscle building 19 , 20
D
e
or 21
D
Sat: Rest
Sun: 1 x Muscle building 19 , 20
D
e
or 21
D
You want to develop your pectoral
muscles
T o obtain well developed pectoral mus-
cles, these muscles must be subjected to
intensive work. In voluntary training, this
type of work involves exercises with
heavy loads (eg: bench-press). But this
kind of work can be traumatic for the
joints and tendons involved.
T he Body building programme is the per-
fect solution for effectively increasing
muscular volume of the pectoral muscles,
without the stress related to voluntary
exercises.
Current international standards
require that a warning be given
concerning the application of
electrodes to the thorax (increased risk
of cardiac fibrillation).
Cycle duration: 5 weeks, 3 x/week
Eg for 1 week
Mon: Rest
Tue: Voluntary training focused on the pectoral
muscles, then 1 x Body building 43
Wed: Rest
Thu: Voluntary training focused on the pectoral
muscles, then 1 x Body building 43
Fri: Rest
Sat: Voluntary training focused on the pectoral
muscles, then 1 x Body building 43
Sun: Rest
, 20 D
D
You wish to progress in endurance during
D
your jogging sessions
T hanks to the
will feel more comfortable when running
D
and will be capable of doing long runs
more easily.
M oreover, this programme is very useful
for you if you jog regularly for recreation
and cannot do a training session: you can
usefully replace the voluntary training
with a stimulation session.
Cycle duration: 8 weeks, 2-3 x/week
Eg for 1 week
Mon: 30'-1h of jogging or physical activity in a
fitness centre
Tue: 1 x Jogging 8
Wed: 45'-1h of physical activity in a fitness
centre
Thu: 1 x Jogging 8
Fri: Rest
Sat: 1h of voluntary physical activity (jogging,
swimming, cycling, etc.), then 1 x Jogging
-
8 G (optional)
Sun: Rest
You want to use a varied muscle training
approach
T hrough these eight sequences that auto-
matically follow each other, the
workout programme imposes various
t
C
kinds of stimulation during the same ses-
sion. It does not emphasise any particular
kind of muscular performance, but rather
t
C
allow you to reach the right level in all
kinds of muscular work (endurance,
resistance, strength).
t
C
Cycle duration: 6 weeks, 2-3 x/week
Eg for 1 week
Jogging programme, you
Mon: 1 x Combined workout 8
1 x Active recovery 8
Tue: Normal training
Wed: 1 x Combined workout 8
1 x Active recovery 8
Thu: Normal training
Fri: 1 x Combined workout 8
1 x Active recovery 8
Sat: Normal training or other outdoor physical
activity
Sun: Rest
-
G
-
G
You want to recover better and faster
after an effort
A session with the
gramme, which accelerates the drainage
of toxins, will help you to relax your mus-
cles and to restore your muscular balance
faster, whatever type of activity you
practice.
T he programme is usually used between
15 minutes and 3 hours after a physical ef-
fort. If the result is insufficient, the session
can be repeated immediately a second
Combined
time. It is also possible to repeat a session
the following day, if it is found that aches
and/or spasms persist.
A n example of how to use this pro-
gramme is suggested above under the ap-
plication "You want to use a varied
muscle training approach".
c
G , then
c
◊
c
G , then
c
◊
c
G , then
c
(optional)
◊
Active recovery pro-
105