Compex Sport Elite - Manual (Page 206)

English
206
Fitness
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 rea-
son that the pleasure of the first few days’
skiing is frequently spoilt by severe mus-
cle sores, and even knee trauma, which
can sometimes be serious. The Compex
Muscle starter and Muscle building pro-
grammes offer ideal muscular preparation
for the thigh muscles. You can then go
skiing without fear of overdoing things,
with enhanced pleasure and safety.
Cycle duration: 6-8 weeks
Week 1-3: 2 x Muscle starter 8G c / week
Week 3-6: 3 x Muscle building 8G c / week
Progression in the levels
Weeks 1-3: Muscle starter step to the
next level every session
Weeks 1-3: Muscle building step to the
next level every week
Programmes: Muscle starter and Muscle
building 8G
c
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 pro-
gramme. The Muscle building programme
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 shoul-
ders. As opposed to voluntary exercises
carried out with heavy weights, that are
liable to damage joints and tendons, sti-
mulation with the Compex causes few, if
any, strains to joints and tendons
Cycle duration: 4 weeks minimum
Eg for 1 week
Mon: 45’-1h of of voluntary physical activity
(jogging, swimming, cycling, fitness activity,
etc.), then 1 x Muscle building 17H e
Tue: Rest
Wed: 1 x Muscle building 18C
e
Thu: 45’-1h of voluntary physical activity (jog-
ging, swimming, cycling, fitness activity, etc.)
Fri: 1 x Muscle building 17H
e
Sat: Rest
Sun: 1 x Muscle building 18C
e
Programmes: Muscle building 18C and 17H e
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 inten-
sity 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
programme (possibly combined with the
Capillarization programme of Vasclular ca-
tegory), these 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 supple-
mentary 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
c
Wed: 45’-1 h of voluntary activity of aerobic
type (footing, cycling, swimming, etc.), then
according to your possibilities and optionally,
1 x Capillarization 8◊ c
Thu: 1 x Aerobic 8G c
Fri: Rest
Sat: 45’-1 h of voluntary activity of aerobic
type (footing, cycling, swimming, etc.)
Sun: If possible, 1 h-1h15 of voluntary activity
of aerobic type (footing, cycling, swimming,
etc.), then, according to your possibilities and
optionally, 1 x Capillarization 8◊ c
Programmes: Aerobic 8G and Capillarization
8◊ c
Specific applications
Manuel Sport Elite:Sport Elite 0706 31/01/08 15:16 Page 206