Compex Full Fitness Manuel D'utilisation Et D'applications page 94

Cycle duration: 3-6 weeks, 2-3 x/week
Eg for 1 week
Mon: 30'-1 h of jogging or physical activity in
a fitness facility
c
Tue: 1 x Jogging 8G
Wed: 45'-1 h of physical activity in a fitness
facility
c
Thu: 1 x Jogging 8G
Fri: Rest
Sat: physical activity (jogging, swimming, cy-
c
cling, etc.), then 1 x Jogging 8G
Sun: Rest
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Programme: Jogging 8G
Preparation for a well trained person
who wants to improve the tone of
his/her quadriceps using the Step
programme
T he Step programme imposes on the qua-
driceps do the same kind of work as vo-
luntary exercises on a stepping machine.
The contractions occur at a very fast rate,
which accelerates from level to level, thus
progressively increasing the difficulty of
the sessions. This kind of very tonic work
improves the firmness of the muscle tissue
and helps the user to develop well shaped
and very resistant thighs
T he use of the Step programme should be
limited only to muscles that are well pre-
pared:
1) either through active stepping exercises
and the Muscle starter programme (see
the first application of the Fitness cate-
gory);
2) or through the use of the Jogging
gramme up to level 3 inclusive (see the
following application)..
T he Step programme can be used in two
ways:
Mode n° 1: The classic approach with pro-
gress from one level to the next with cy-
cles lasting several weeks each;
Mode n° 2: : During the same session, the
five levels are used for a few minutes
each in increasing order.
Cycle duration:
Mode n° 1: 3-6 weeks, 3 x/week
184
Fitness
Mode n°2: 6 weeks., 3 x/week.
Week 1: 1 session = 6 minutes with each
session of 5 levels
Week 2: 1 session = 7 minutes with each
session of 5 levels
Week 3: 1 session = 8 minutes with each
session of 5 levels
Week 4: 1 session = 9 minutes with each
session of 5 levels
Week 5: 1 session = 10 minutes with each
session of 5 levels
Week 6: 1 session = 12 minutes with each
session of 5 levels
c
Programme: Step 8G
Preparation for a fitness enthusiast who
wants to develop his/her capacity to
sustain an intense effort
I n this example, the fitness enthusiast
wants to work above all on his/her qua-
driceps. It is of course possible to stimu-
late other muscles as well. Also this
stimulation routine can be applied to se-
veral muscular groups at the same time
(e.g. thighs then buttocks).
R esistance efforts are characterised by
high levels of work intensity sustained for
as long as possible, often up to the point
of exhaustion. During such efforts, it is
mainly the lactic anaerobic metabolism
that comes under stress. The factor that li-
mits performance is muscular fatigue lin-
ked, among other things, to the
accumulation of lactic acid and the capa-
city of the muscle to tolerate a high
concentration of this acid.
T he specific routine of muscular fibre acti-
pro-
vation of the Anaerobic programme pro-
duces a major improvement in the
tolerance of the muscle for high concen-
trations of lactic acid. The user thus im-
proves his/her resistance: an effort can be
sustained for a longer time at the same
level of intensity or for the same time at a
higher level of intensity.
Cycle duration: 3-6 weeks, 2-3 x/week
Eg for 1 week
c
Mon:1 x Anaerobic 8G
Tue: Normal training in a fitness facility
c
Wed:1 x Anaerobic 8G
Fitness
Thu:Normal training in a fitness facility
c
Fri: 1 x Anaerobie 8G (optional)
Sat: Normal training in a fitness facility or
other outdoor physical activity
Sun:Rest
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Programme: Anaerobic 8G
Preparation for a well trained fitness
enthusiast who wants to develop his/her
muscle explosive power
I n this example, the fitness enthusiast
wants to work above all on his/her calves.
It is of course possible to stimulate other
muscles as well. Also this stimulation rou-
tine can be applied to several muscular
groups at the same time (e.g. calves then
biceps).
B y doing fitness exercises, anyone who
already has well trained muscles may
want to improve the strength and speed
of muscular contraction. This depends on
muscle explosive power that is defined as
the capacity of a muscle to reach its maxi-
mum contraction strength as quickly as
possible. This quality is an essential factor
for gestural effectiveness for movements
done with strength and speed: springing,
jumping, pulling, throwing, etc
T he special muscle contraction routines of
the Sprint programme and the great
quantity of specific work to which the
muscles are subjected enable you to in-
crease your muscle explosive power signi-
ficantly.
Cycle duration: 3-6 weeks, 3 x/week
Eg for 1 week.
j
Mon: 1 x Sprint 4A
Tue: Normal training in a fitness facility
j
Wed: 1 x Sprint 4A
Thu: Normal training in a fitness facility
j
Fri: 1 x Sprint 4A
Sat: Normal training in a fitness facility or
other outdoor physical activity
Sun: Rest
j
Programme: Sprint 4A
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 stimula-
tion routine can be applied to several
muscular groups at the same time (e.g. la-
tissimus 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 dif-
ferent muscles are stimulated. For exam-
ple, 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 fre-
quently done either at the beginning of
the season, for general muscular reactiva-
tion, or done regularly by leisure-time
sports enthusiasts 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
significant break in training, the resump-
tion 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 perfor-
mance.
T hrough these 8 sequences that automati-
cally follow each other, the Combined wor-
kout programme imposes different kinds
of work to the stimulated muscles and
thus makes them used to all kinds of ef-
fort.
Cycle duration: 3-6 weeks, 3 x/week
e
Programme: Combined workout 18 C
185