Compex Vitality Manuel D'utilisation Et D'applications page 25

Specific applications
Preparing the thighs prior to a week
skiing for a sedentary person
S easonal physical activity, such as skiing,
even if practised as a leisure activity, will
subject the organism of sedentary subjects
to unusual stresses. The thigh muscles
(quadriceps) are the muscles that are most
used, and these play an essential role in
protecting the knee joints. It is for this
reason that the pleasure of the first few
days' skiing is frequently spoilt by severe
muscle sores, and even knee trauma,
which can sometimes be serious.
The Compex Muscle starter and Muscle
building programs offer ideal muscular
preparation for the thigh muscles. You
can then go skiing without fear of over-
doing things, with enhanced pleasure and
safety.
Cycle duration: 6-8 weeks
Weeks 1-3: 2 x Muscle starter 8G
Weeks 3-6: 3 x Muscle building 8G
Progression in the levels
Weeks 1-3: Muscle starter step to the
next level every session
Weeks 4-6/8: Muscle building step to the
next level every week
Programs: Muscle starter and Muscle
c
building 8G
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Fitness
Shaping and developing the shoulders for
an active person
M ost voluntary physical activities, such as
jogging or cycling, do not make intensive
use of the shoulder muscles. That is why
it is particularly beneficial to offset this
under-utilisation by combining Compex
sessions with your voluntary training
program. The Muscle building
imposes a very large quantity of work
specifically on muscles of the upper body,
bringing about an increase in volume and
harmonious development of the shoulders.
As opposed to voluntary exercises carried
out with heavy weights, that are liable to
damage joints and tendons, stimulation
with the Compex causes few, if any, strains
to joints and tendons.
Cycle duration: 4 weeks minimum
Eg for 1 week
c
/week
Mon: 45'-1h of of voluntary physical activity
c
/week
(jogging, swimming, cycling, fitness activity,
etc.), then 1 x Muscle building 17H
Tue: Rest
Wed: 1 x Muscle building 18C
Thu: 45'-1h of voluntary physical activity (jog-
ging, swimming, cycling, fitness activity, etc.)
Fri: 1 x Muscle building 17H
Sat: Rest
Sun: 1 x Muscle building 18C
Program: Muscle building 17H and 18C
Improve physical comfort and pleasure
during long-lasting activity (eg: jogging,
biking, leisure swimming)
M any people, even on a non-competitive
basis, regularly practice an aerobic type
physical activity involving moderate
intensity but long-lasting effort. This
method is today unanimously considered
to be the healthiest approach: it enables
the person to improve and maintain cardio-
vascular and muscle qualities. Using the
Aerobic program (possibly combined
program
with the Capillarization
enthusiasts can develop the ability of their
muscles to use efficiently the
oxygen provided by the organism. More
pleasure, a better physical comfort during
leisure activities and the supplementary
benefit of achieving objectives are thus
obtained.
Cycle duration: 8 weeks 4 x/week
Eg for 1 week
Mon: Rest
Tue: 1 x Aerobic 8G
Wed: 45'-1 h of voluntary activity of aerobic
e
type (footing, cycling, swimming, etc.), then
according to your possibilities and optionally,
1 x Capillarization 8◊
e
Thu: 1 x Aerobic 8G
Fri: Rest
Sat: 45'-1 h of voluntary activity of aerobic
e
type (footing, cycling, swimming, etc.)
Sun: If possible, 1 h-1h15 of voluntary activity
e
of aerobic type (footing, cycling, swimming,
etc.), then, according to your possibilities and
e
optionally, 1 x Capillarization 8◊
Programs: Aerobic 8G and Capillarization
c
8◊
Fitness
Resuming activity after a break in
training: varied muscle preparation
I n this example, the fitness enthusiast
wants to work above all on the latissimus
dorsi. It is of course possible to stimulate
other muscles as well. Also this stimulation
routine can be applied to several muscular
groups at the same time (e.g. latissimus
dorsi then thighs).
A n increasing number of people empha-
sise a diversified training carried on in a
natural setting. During training, different
work-out routines are alternated and
program), these
different muscles are stimulated. For
example, after a few minutes of slow
jogging, the trainee does a series of
accelerations followed by some jumps,
before resuming a slower jog, and so on.
The objective is to work on different
muscular qualities without however
emphasising any one in particular.
This kind of activity is frequently done
either at the beginning of the season, for
general muscular reactivation, or done
regularly by leisure-time sports enthusiasts
c
who do not want to emphasise any
particular kind of muscular performance,
but rather want to stay fit and reach the
right level in all kinds of muscular work.
A t the beginning of the season or after a
c
significant break in training, the resumption
c
of physical and/or sports activity should
be done progressively and become
increasingly specific. It is thus normal to
perform a few initial sessions with the aim
of making the muscles do all kinds of
work to prepare them for later training
that will be more intensive and more
oriented towards a specific kind of
c
performance.
T hrough these 8 sequences that automati-
cally follow each other, the
workout program imposes different kinds
of work to the stimulated muscles and
thus makes them used to all kinds of effort.
Cycle duration: 3-6 weeks, 3 x/week
Program: Combined workout 18C
Combined
e
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