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Compex Performance 3.0 Handleiding

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A: EMS TRAINING PROGRAMS
Note: For the 4 basic workout programs: Endurance, Resistance, Strength, Explosive Strength,
we advise you to consult the training planner on our website compex.com. An interactive
question and answer system takes you to a personalized training plan.The Compex® Wired 3.0
provides four muscle stimulation training programs. They correspond to the type of muscle
performance the athlete wishes to improve or maintain. These training programs are:
The Compex® Wired 3.0 provides four muscle stimulation training programs. They correspond
to the type of muscle performance the athlete wishes to improve or maintain. These training
programs are:
Endurance | Strength | Resistance | Explosive Strength
Each of these four training programs offers five different working levels that enable the amount
of work to be gradually increased.
STRENGTH: The Compex Strength program imposes a high and instantaneous power working
level on muscle fibers during tetanic contractions. These contractions are separated by long
periods of rest. The result is an average medium power working level. This program is intended
to increase the maximum strength of muscle contraction, which is carried out isometrically or
dynamically. It is specifically designed for sports characterized by a need for maximum but
very brief strength contractions. Weight lifting is a typical sport of this kind. This program is
also appropriate for any type of sports requiring a gain in strength on a specific muscle (cycling,
short distance running, soccer, etc.).
ENDURANCE: The Compex Endurance program imposes an average medium working level on
muscle fibers. This working level is maintained over a long period (40 minutes per session).
The Endurance program particularly activates the aerobic metabolism of the fibers during the
stimulation session. The purpose is to increase the time the muscle is able to maintain a medium
level of working power or the average power level the muscle is able to maintain for extended
periods of time. The program may be used in most physical preparations to establish or improve
basic muscle endurance. It is designed to increase the average intensity of muscle effort that
must be maintained over a long period. It is most appropriate for athletes engaged in endurance
sports such as marathon, triathlon, cycling, etc.
RESISTANCE: The Compex® Resistance program imposes an average high power working
level on muscle fibers. This working level is maintained over a short period (12 minutes per
session). The Resistance program activates the anaerobic metabolism of muscle fibers during
the stimulation session and induces the production of lactic acid. It is intended to increase the
time the muscle is able to maintain a high power working level (close to its maximum) or the
average power working level the muscle is able to maintain for a short duration. It is designed
for sporting activities, which are characterized by a need for intense (close to the maximum)
efforts to be maintained or repeated to approach the limit of muscle exhaustion. Sports requiring
this type of effort are, for example, the 400 and 800 meters, one-kilometer cycle races and 100
meters swimming. It is appropriate for many other sports based on duration, such as cycling,
which makes repeated demands on muscle resistance.
EXPLOSIVE STRENGTH: The purpose of the Compex Explosive Strength program is to increase
the speed with which maximum muscle strength can be supplied. It is designed to improve
performance in sporting activities of very brief duration such as jumps, sprints and throwing.
To ensure a progressive approach in the muscle stimulation training, you are strongly advised
not to use this program without having previously worked through a cycle of sessions using the
Strength program.
MUSCLE RELAXATION: The Compex Muscle Relaxation program produces gentle muscle
twitches, like a massage, to facilitate recovery from muscle fatigue and to help recover muscle
strength after training sessions and competitions.
POTENTIATION: The Compex Potentiation program produces the physiological muscular
phenomenon known as “Twitch potentiation”. A specific system of stimulation increases the
amplitude and the speed of the elementary muscle twitch response of muscle fibers, more
particularly of fast fibers. A potentiated muscle gains in velocity and reaches its maximum
strength more easily and rapidly. This program is recommended before performing a sprint,
a jump or a throw. Applied briefly just before the beginning of a competition, it offers immediate,
well potentiated muscle fibers and an optimal level of performance to basketball, soccer or
volleyball players.
B: SPECIALIZED EMS TRAINING PROGRAMS
The
Compex® Wired 3.0
also offers six special muscle training programs. Their objective is to
prepare muscles for explosive motions or to facilitate recovery after active muscle training
and competition:
• Muscle relaxation
• Potentiation
• Training Recovery
• Competition Recovery
• Pre-warm up
• Pain Relief TENS
C: TENS PROGRAMS
TRAINING RECOVERY: The Compex Training Recovery cool-down program produces muscle
twitches at a very low frequency. Those twitches act like a massage and induce an increase in
blood flow. They are responsible for a faster reduction of the lactic acid blood level (much better
than mere rest) and accelerate the exchanges between muscle fibers and blood. Consequently,
the stimulated muscles recuperate better from fatigue and the athlete has a feeling of relaxation
and muscle lightness. This type of cool- down program is recommended after hard training
sessions and competitions. It is particularly useful after sports requiring long duration efforts,
combining endurance and resistance (cycling, marathon, triathlon, mountain-bike, etc.). The same
is applicable to sports that require shorter efforts (basketball, soccer, football).
PAIN RELIEF TENS: The Pain Relief TENS program is used to alleviate localized pain
COMPETITION RECOVERY: The Compex Competition Recovery program is a sub-set of the
Training Recovery program that produces a very low constant frequency to induce a gentle
muscle contraction and vibration to increase in blood flow. This program should be used after
training sessions and competitions.
PRE-WARMUP: The Compex Pre-Warmup program helps muscles to get ready and should be
used before training sessions and before competitions.
… 14 …

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