Integracja elektrostymulatory i rowery

• This booklet shows you two 12 week training plans to prepare for a race or sporting event.
The first plan (Page 4) is for cyclists who train up to 3 times a week
The second plan (Page 8) is for cyclists who train 4+ times a week or match any of the following criteria:
– at least 4 workouts per week.
– more than 3 years of regular road cycling training.
– Regularly rank in the top 50% in competition.
• The pre-requisite for this training is good physical condition and regular practice of a physical activity or sport during the previous months.

If you have never used electro-stimulation in training before, it is strongly advised that you have a 2-3 week initiation and familiarisation of the
chosen plan and the implications before taking on the plan in full

Sometimes, Compex models will use different names to refer to the same program type. Below is a key so you can identify the correct program:
• CAPILLARIZATION = OXYGENATION = OVERCOMPENSATION = LONG RUN OPTIMISATION
• CORE STABILIZATION = MUSCLE BUILDING
• TRAINING RECOVERY = ACTIVE RECOVERY

For Development sessions (Endurance, Strength, Resistance, Core stabilization)
Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity
determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration is
simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.

The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.
Some general rules to help you train:
• Observe the electrode placements indicated and note their polarity (+ and – ). For wireless devices: the + polarity is located on the electrodes
where there is an on / off button; for wired models, the + polarity comes from the color wire.*
• Consider changing your electrodes on a regular basis. If the gel layer on the electrode deteriorates, it will be less conductive and you will not be
able to achieve higher levels of stimulation.
• Always look to progress:
– Increase the intensity marginally every 3,4 or 5 contractions throughout a session.
– In subsequent sessions aim to exceed the level of intensity reached in the previous session
– It is often more comfortable to voluntarily contract the muscles, synchronised with the stimulation

For Training recovery and Capillarization sessions:
Increase the intensity gradually; it should produce visible muscular twitches.

*For older generation devices, the + polarity is located alongside the red connector.