Compex vitality Manual De Utilización Y Aplicaciones página 47

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
intensity 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 program (possibly combined
with the Capillarization
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 supplementary
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
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◊
Thu: 1 x Aerobic 8G
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◊
Programs: Aerobic 8G and Capillarization
c
8◊
Fitness
program), these
c
c
c
c
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 stimulation
routine can be applied to several muscular
groups at the same time (e.g. latissimus
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
different muscles are stimulated. For
example, 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 frequently done
either at the beginning of the season, for
general muscular reactivation, 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 resumption
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
performance.
T hrough these 8 sequences that automati-
cally follow each other, the
workout program imposes different kinds
of work to the stimulated muscles and
thus makes them used to all kinds of effort.
Cycle duration: 3-6 weeks, 3 x/week
Program: Combined workout 18C
Combined
e
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