Compex performance Manual Del Usuario página 281

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
metabolism, for which the decisive factor
is the quantity of oxygen consumed by
the muscles. To progress in endurance, it
is therefore necessary to increase as much
as possible the supply of oxygen to the
muscles stimulated by this type of effort.
Because oxygen is conveyed by the blood,
it is essential to have an efficient
cardiovascular 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 regime.
he Endurance programme of the Sport
T
category leads to a significant
improvement in the consumption of
oxygen by muscles. Combining this
programme with the
programme (of the Warm-up category),
which develops the network of
intramuscular capillaries, is particularly
beneficial and allows endurance athletes
to improve their performance levels.
Duration of the cycle: 8 weeks, 3 x/week
Eg for 1 week
Mon.: Rest
Endurance
Tue.: 1 x
Wed.: Cycling workout at 1.5 hours
(moderate speed), then 1 x
Capillarization
8◊
Endurance
Thu.: 1 x
Fri.: Rest
Sat.: 60' cycle training (moderate speed), Endurance
then 1 x
Sun.: Cycle trip for 2.5 hours (moderate
Capillarization
speed), then 1 x
Endurance
Programmes:
c
Capillarization
8◊
Capillarization
c
8G
c
c
8G
c
8G
c
8◊
8G and
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
essential in order to improve
performance in endurance events.
However, the strain on tendons and
joints this type of training causes is
today universally recognised. Integrating
Compex electrostimulation into the
training of the long-distance runner
offers an excellent alternative that can
help to overcome this problem.
he Endurance programme, which
T
results in improving the capacity of
muscles to consume oxygen, and the
Capillarization programme (of the
Warm-up category), which develops the
capillaries in the muscles, allow greater
endurance to be achieved while limiting
the weekly mileage and therefore the risk
of injury.
Duration of the cycle: 8 weeks, 3 x/week
Eg for 1 week
Mon.: Rest
Endurance
Tue.: 1 x
Wed.:
• Voluntary training: warm-up 20', then
1-2 series of 6 x [30'' fast / 30'' slow]
• Slow jogging at the end of the session,
Capillarization
then 1 x
Endurance
Thu.: 1 x
Fri.: Rest
Sat.: Loose 60' jogging, then
Endurance
1 x 8G
Sun.: Extended 1.5 hour run (moderate
Capillarization
speed), then 1 x
Endurance
Programmes:
c
Capillarization
8◊
c
8G
c
8◊
c
8G
c
c
8◊
8G and
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