Integrating electromuscle stimulation into fitness training

5/5 - (4 votes)

I work in a gym, but also at home. My clientele is varied and interested in everything from health, returning to sports, aesthetics, self confidence, and weight loss, to more specific objectives related to weight training, running, cycling, and preparing for police or fireman contests.

I began using Compex® in my own workouts to improve recovery. Once I had discovered its other features I used it for pain management, massage, and physical preparation. Then I used it with my clients in their personal training sessions, which gave them added value and improved my coaching.

I use Compex® a lot in combined sessions; I combine voluntary exercises with Electro Muscle Stimulation (EMS) contraction to boost and energize my sessions and get results more quickly, and with both beginners and experienced athletes. It is the choice of the exercise associated with Compex® that will enable maximum muscle fibres, optimized training and help achieve better results.

In terms of results for my clients, I have noticed a real gain in recovery, which is faster and allows for better quality sessions. In the treatment of muscle and tendinitis, Compex® relieves pain and promotes healing. On the physical preparation of runners or cyclists I have also seen real progress in terms of gaining strength while keeping the muscle mass gain. Gain in muscle tone is also much faster for users looking to lose weight or tone up.

Compex® boosts and optimizes its sessions by targeting a specific work goal. Thanks to the good recovery it enables, it makes it easier to chain drives and prevent injuries. Best of all, Compex® allows you to complete your training and planning at home, meaning you can reach your goals much faster.

Mevenig Rio
French Personal Trainer

It seems that electrostimulation has suddenly become fashionable, but the reality is that high level athletes and physiotherapists have been using Compex® for long enough to be able to attest to its success.

Compex® is not a fad, it is a reality taken to the highest level. It enables users to recover and improve their muscle condition, muscle gain, movement, and quality of life, be it in sport or during their daily life challenges.

As a personal trainer, I believe Compex® is best used to train for specific goals. My clients must trust that I am fully committed to helping them reach their goals, and I must be able to trust my tools.

When explaining the training process to my clients, I make sure they understand that without the high-end technology of Compex®, certain goals will take a lot longer to achieve, and in some cases may be impossible.

While I’ve used the Compex® Fit 5.0 to achieve a lot of different results, I find it most effective in helping my clients compensate their weaker muscle groups, and to strengthen and recover muscle structures compromised during sport or daily activities.

One such client is Sara Lobla, a wedding photographer who suffers from back, shoulder and knee pain due to the physical demands of her job. When Sara is preparing for a wedding, I can take these demands into account when planning her training routine with Compex®. This helps me to know exactly what programmes to use during her training sessions.

And just as athletes have down time, so Sara has periods with less work. This gives me a window to really focus on muscle training to give her more strength and resistance, allowing her to focus on her job.

Working with 2 channels simplifies any type of workout and lets me focus on individual muscle groups without the need to deactivate additional channels that would be present on other devices.

Sara has now successfully relieved her back, shoulder, and knee pain. Besides using the Compex® Fit 5.0 to improve her muscle condition, helping her to keep taking impressive photos, we also use this device to help her get in shape and tone her buttocks and abs.

Ultimately, nothing escapes from the Compex® Fit 5.0!

David Navarro
Spanish personal trainer

REGULARITY: THE KEY TO SUCCESS!

You have a wonderful tool… the best training partner to sculpt your body and tone and shape your muscles. Patricia Soave, our expert trainer in Compex®, will help you to get visible results the same way she does for her customers.

1. Regularity => A muscle that is not stimulated regularly will not adapt. You have to train minimum 3 times a week by muscle group for 4 to 6 weeks in order to get visible results.

2. Intensity => To the maximum bearable intensity in order to stimulate as many muscle fibres as possible. At the beginning, the contractions might surprise you and you may ache in the days following. This is normal, because EMS will enable you to develop an important quantity of muscle fibres, more than during a normal bodybuilding training session.

3. Combination of proposed exercises during contraction phase => Will enable you to shorten your training sessions with maximum efficiency, without putting any strain on your joints, but with heavier loads. The strength of EMS combined with voluntary contractions will multiply the benefits of your session. You will get a real muscular benefit!

WHERE TO PLACE THE ELECTRODES?

SCULPT YOUR ABS’ PROGRAMME
GET STRONGER BICEPS’ PROGRAMME
FIRM YOUR ARMS’ PROGRAMME
BUILD YOUR PECS’ PROGRAMME

SHAPE YOUR BUTTOCKS’ PROGRAMME
TONE YOUR THIGHS (ADDUCTORS)’ PROGRAMME
TONE YOUR THIGHS’ PROGRAMME

LOWER BODY PROGRAMME

FOR WOMEN IN 6 WEEKS THIS PROGRAMME INTEGRATES SOME COMPEX PROGRAMMES EXPLAINED IN THE FOLLOWING PAGES.

AWAKENING MUSCLE – Weeks 1, 3 and 5
During Weeks 3 and 5, it is important to increase the intensity.

TONIFICATION – Weeks 2, 4 and 6
During Weeks 4 and 6, it is important to increase the intensity.

OVERALL MUSCLE RECONDITIONING PROGRAMME IN 6 WEEKS

THIS PROGRAMME INTEGRATES SOME COMPEX® PROGRAMMES EXPLAINED IN THE FOLLOWING PAGES.

AWAKENING MUSCLE – Weeks 1, 3 and 5
During Weeks 3 and 5, it is important to increase the intensity.

TONIFICATION – Weeks 2, 4 and 6
During Weeks 4 and 6, it is important to increase the intensity.

EXERCICE N°1 : STATIC CRUNCH

Tips from the coach:

Before starting the exercise, breathe out and pull your stomach in
During the contraction, breathe without swelling your stomach
Maintain the final position during the full length of the contraction
Keep your head straight in natural extension of your neck and back

EXERCICE N°2 : STATIC CRUNCH WITH ALTERNATED LATERAL BEND

Tips from the coach:

Before starting the exercise, breathe out and pull your stomach in
During the contraction, breathe without swelling your stomach
Maintain the final position during the full length of the contraction
Keep your head straight in natural extension of your neck and back

EXERCICE N°3 : CRUNCH WITH ONE LEG EXTENDED

Tips from the coach

Before starting the exercise, breathe out and pull your stomach in
During the contraction, breathe without swelling your stomach
Maintain the final position during the full length of the contraction
Try not to pull on the neck

EXERCICE N°4 : FRONT PLANK

Tips from the coach:

Before starting the exercise, breathe out and pull your stomach in
During the contraction, breathe regularly at clavicular or thoracic level without swelling your stomach
Keep your head in line with your back
If you feel too much tension in your lower back, keep your knees on the floor

EXERCICE N°1 : ISOMETRIC CHEST SQUEEZE WITH ELECTRODES ON THE BICEPS