Optimization of a Long Test: The training of muscular endurance with COMPEX

The stimulation with COMPEX contributes two interesting points: draining the muscles of all the toxins accumulated during the 2 hours of running, and thus promoting recovery, and also maintaining an important oxygen reserve for half an hour, contributing this to the training of muscular endurance.

 

 

Muscles and oxygen utilization

One of the primary capabilities for long-distance athletes is the ability of their muscles to consume a lot of oxygen over a long period of time.

This consumption of oxygen by the muscles, also called muscular oxidative capacity, depends on numerous complex mechanisms that develop themselves when the muscles are subjected to certain types of exercises.

The classic long 2 hours (see a little more) that is normally done on Sunday morning is a very effective way of training for this. The speed of the race is slow and the energy contribution is almost exclusively guaranteed for the aerobic route.

Prolong muscle strain thanks to electrostimulation

When returning from the long exit, the legs are a bit heavy and you feel the desire to recover. There is a very specific and non-tiring form of stimulation in which the main effect is to cause a significant increase in blood circulation in the stimulated region.

This stimulation provides two interesting points: draining the muscles of all the toxins accumulated during the 2 hours of running, and thus promoting recovery, and also maintaining a significant oxygen reserve for half an hour, contributing to the training of muscular endurance.

The preparation of the sessions

"Long exit optimization"

When?

In the 30 minutes that follow the end of the training session, the Compex session must be started.

You have to leave time to those who want to take a good shower!

 

 

What program?

Depending on the Compex model, the program may have a different name: Long outlet optimization or Capillarization or Oxygenation.

What muscles and how to place the electrodes?

This program should be applied at the same time to the calf muscles (triceps suraux) and the quadriceps. For this, you must use the 4 cables (or the 4 Compex Wireless modules) and 8 large electrodes that will be placed as in the drawings below:

What position?

Comfortable resting position, stretched out or sitting, and if possible with the legs raised.

Automatic control of intensity?

Thanks to Mi (Muscle Intelligence) technology, the intensity level required is indicated on the Compex screen in a small bracket. You simply have to control that the session maintains its intensity inside the bracket.

Frequency of sessions

The same as for long departures, therefore without exception: once a week.

The cherry of the cake!

For those who can have half an hour before Sunday breakfast, it is interesting to immediately carry out an active recovery session that will be done in the same position and placing the electrodes in the same place.

Further information:  http://www.compex.info/