Compex Full fitness Manual De Utilización Y Aplicaciones página 184

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
Tue: 1 x Jogging 8G
Wed: 45'-1 h of physical activity in a fitness
facility
Thu: 1 x Jogging 8G
Fri: Rest
Sat: physical activity (jogging, swimming, cy-
cling, etc.), then 1 x Jogging 8G
Sun: Rest
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
limited only to muscles that are well pre-
pared:
1) either through active stepping exercises
and the Muscle starter
the first application of the Fitness cate-
gory);
2) or through the use of the
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
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Step programme should be
programme (see
Jogging
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
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
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
Mon:1 x Anaerobic 8G
Tue: Normal training in a fitness facility
Wed:1 x Anaerobic 8G
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Anaerobic programme pro-
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