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  1. HOW TO INTEGRATE COMPEX IN CYCLING TRAINING

    WHEN TO START THE PREPARATION AND WHAT PLAN TO CHOOSE

    This booklet shows you two 12 week training plans to prepare for a race or sporting event:

    • The first plan (Page 4) is for cyclists who train up to 3 times a week
    • The second plan (Page 8) is for cyclists who train 4+ times a week or match any of the following criteria:
      • at least 4 workouts per week
      • more than 3 years of regular road cycling training
      • Regularly rank in the top 50% in competition

    The pre-requisite for this training is good physical condition and regular practice of a physical activity or sport during the previous months. If you have never used electro-stimulation in training before, it is strongly advised that you have a 2-3 week initiation and familiarisation of the chosen plan and the implications before taking on the plan in full.

    ADJUSTING THE INTENSITY = THE KEY TO SUCCESS!
    For Development sessions(Endurance, Strength, Resistance, Core stabilization) maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable).

    Intensity determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable. The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

    Download the training guide

  2. HOW TO INTEGRATE COMPEX IN TRAIL PREPARATION

    WHEN TO START PREPARING

    • This booklet offers three training plans: a 23 km trail, a 42 km marathon and a 80 km trail. These 3 distances indicate 3 levels of difficulty: beginner, intermediate and advanced. Depending on the distance, the preparation will be from 8 to 12 weeks.
    • The prerequisite is an overall good physical condition with regular physical activity during the month previous to starting the training regime.
    • For trail runners who have never experienced electrostimulation, including qualitative sessions (strength), an initiation period of 2 to 3 weeks is strongly recommended.

    SIMILAR PROGRAMS ACROSS DIFFERENT COMPEX DEVICES
    Sometimes, Compex models will use different names to refer to the same program type. Below is a key so you can identify the correct program:

    • Capillarization = Oxygenation
    • Core stabilization = Muscle building
    • Training recovery = Active recovery
    • Ankle twist prevention = Explosive strength

    SETTING THE INTENSITY IS KEY
    For Development sessions (Strength, Core stabilization, Anke twist prevention)
    • Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity
    determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration
    is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.
    The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

    Download the training guide

  3. HOW TO INTEGRATE COMPEX INTO MARATHON PREPARATION

    WHEN TO START PREPARING
    • Each training plan lasts 10 weeks.
    • The prerequisite for this training is to be in overall good shape and to train on a regular basis for several months before the race.
    • For runners who are not used to muscle stimulation (especially with the strengthening Program) a 2-3 week initiation is highly recommended before starting with the 10 week training plan.

    marathon

    ADJUSTING STIMULATION INTENSITY IS THE KEY!
    For Programs inducing powerful muscular contractions (Endurance, Strength, Cross training, Core stabilization)
    Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity
    determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration
    is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.
    The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

    SEVERAL RULES TO HELP YOU ACHIEVE THIS:
    • Apply the electrodes according to the diagrams
    • Consider changing your electrodes on a regular basis. If the gel layer on the electrode deteriorates, it will be less conductive and you will not be
    able to achieve higher levels of stimulation.
    • Always look to progress:
    - Increase the intensity marginally every 3,4 or 5 contractions throughout a session.
    - In subsequent sessions aim to exceed the level of intensity reached in the previous session
    - It is often more comfortable to voluntarily contract the muscles, synchronised with the stimulation

    SIMILAR PROGRAMS ACROSS DIFFERENT COMPEX DEVICES
    Sometimes, Compex models will use different names to refer to the same program type. Below is a key so you can identify the correct program:
    • Capillarisation = Oxygenation
    • Core stabilization = Muscle building
    • Training recovery = Active recovery

    FOR TRAINING RECOVERY AND CAPILLARISATION PROGAMMES
    Increase the intensity gradually; it should produce visible muscular twitches

    DOWNLOAD THE TRAINING GUIDE

  4. HOW TO INTEGRATE COMPEX INTO TRIATHLON TRAINING

    HOW TO USE COMPEX IMPORTANT TIPS

    • This booklet offers three training plans: one for the short-distance triathlon, one for a Half-Ironman 70.3 triathlon (L) and a one for a Full-Ironman 140.6 triathlon (XL). The training plans outlined in this manual, incorporating the Compex sessions, are designed to run 10, 12 and 16 weeks respectively.
    • The prerequisite for this training is overall good physical condition with regular physical activity during the month previous to starting the training plan. It is recommended to have completed a shorter triathlon before preparing for the longer distance.
    • For triathletes who have never practiced electrostimulation, including qualitative sessions (endurance, strength, cross-training), an initiation period of 2 to 3 weeks is highly recommended before starting this full training regime.

    SETTING THE INTENSITY IS THE KEY TO SUCCEED

    For Development sessions (Endurance, Strength, Resistance, Core stabilization)
    Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.
    The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.
    Some general rules to help you train:

    • Observe the electrode placements indicated and note their polarity (+ and - ). For wireless devices: the + polarity is located on the electrodes where there is an on / off button; for wired models, the + polarity comes from the color wire (*for older generation devices, the + polarity is located alongside the red connector. 
    • Consider changing your electrodes on a regular basis. If the gel layer on the electrode deteriorates, it will be less conductive and you will not be able to achieve higher levels of stimulation.
    • Always look to progress:
      • Increase the intensity marginally every 3,4 or 5 contractions throughout a session.
      • In subsequent sessions aim to exceed the level of intensity reached in the previous session
      • It is often more comfortable to voluntarily contract the muscles, synchronised with the stimulation

    For Training recovery and Capillarization sessions:
    Increase the intensity gradually; it should produce visible muscular twitches.

    DOWNLOAD THE TRAINING GUIDE

  5. HOW TO IMPROVE YOUR WOD WITH COMPEX

    Functional training combines gymnastics, weights and endurance sports.

    Functional training athletes have to be proficient in a huge variety of disciplines. They run, row, climb rope, jump, move objects and practice Olympic weightlifting movements using dumbbells, gymnastic rings, boxes, kettlebells, bags and other items which serve as training aids.

    Functional training focuses on the development of ten athletic skills:cardiovascular and respiratory endurance, muscular endurance, strength, flexibility, power,speed, agility, psychomotor, balance and accuracy. The aim is to develop the capacity totrain with greater intensity for extended periods, utilising a variety of muscle groups.

     

    The WOD (Workout of the Day) is built around three principles:

    1. The movements are functional, or in other words, natural and easily transferable to everyday life: pushing, pulling, jumping, running or lifting a heavy object.
    2. The training is constantly varied. Rather than allowing the body to sink into a familiar routine or rhythm, and thus lessening the benefit received from the workout, functional training means you never know what to expect; training might include circuits one day (a sequence of exercises in a given time or for a set number of repetitions) and a singular activity the next: running or pure strength (such as deadlifting, backsquat or shoulder pressing).
    3. Training is always at high intensity; flirt with your own limitations: run as fast as possible, raise the bar with more weight, push yourself.

    Compex can be an the ideal partner to help you warm up the muscles, prevent injuries, recover better and faster, and even develop strength.

    In the next few pages you’ll see outlined the Compex programs recommended for functional training athletes...

    READ MORE

  6. INTEGRATING COMPEX INTO FITNESS TRAINING

    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.

    In order to get the best out of her programmes, you have to follow 3 basic rules:

    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 fibresas 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!

    Read more (English version)

    Read more (Spanish version)

  7. VANESSA GONCALVES TALKS TRAINING WITH COMPEX

    We caught up with our Latin American Compex ambassador, model, triathlete and real-estate agent Vanessa Goncalves to talk about training and how Compex helps her to reach her full potential. 

    ¿Cuál es la motivación que te ayuda a superar cualquier reto?

    Mi mayor motivación en la vida es Dios y mi familia. Todos los días enfrentamos retos, adversidades, momentos difíciles, decisiones cruciales... Pero cuando tenemos a Dios cerca, cuando creemos en el, dejamos de agobiarnos en la preocupación, pues confiamos plenamente que lo que sucedes es los mejor para beneficio de quienes el ama y no tengamos duda nunca, pues "No se mueve la hoja de un árbol sin que el así lo quiera".

    Partiendo de esa expresión de fe con la cual muevo mi vida entera y con el apoyo incondicional que me brinda mi familia es que he podido salir adelante en superar cada reto que se presenta.

    What has been your credo in life that helps you overcome each challenge?

    My greatest motivation in life is God and my family. Every day we face challenges, adversity, tough times, crucial decisions... But when we have God close, when we believe in him, we stop being overwhelmed by the concern, because we fully trust that whatever happens to you is the best for those who love without a doubt, because "a leaf from a tree doesn’t move without his willing."

    With this expression of faith and with the unconditional support given by my family, I can overcome any challenge I face.

    ¿Puedes compartir algunos de tus consejos de entrenamiento para un mejor rendimiento?

    El rendimiento físico es sin duda una de las labores más difíciles que como atleta amateur me ha tocado aprender.
    Pues el rendimiento viene vinculado a muchas cosas, no solo a tu condición física y resistencia, está íntimamente vinculado con tu preparación mental, en toda disciplina deportiva existen a mi parecer 3 factores sumamente importantes:
    ·         Alimentación
    ·         Preparación física
    ·         Resistencia mental
    Esos 3 factores juegan un papel importante en mi como atleta. Mantener disciplina en estas 3 áreas, ser constante con el entrenamiento, comer saludable (NO ES HACER DIETA), y controlar tus emociones y pensamiento en los puntos claves cuando te encuentras sometido a tu mayor desgaste físico.
    Es por eso que mi mayor consejo para entrenar es tener dominio de tu MENTE, nuestra mente nos puede llevar a rendirnos en una carrera, a exigirnos por alcanzar la meta o a elevar nuestro ego y en ocasiones continuar una carrera aun sabiendo cuanto nos estamos lesionando. Aprender que al igual que entrenas tu cuerpo, entrena tu mente.

    Can you share some of your training tips to perform better?

    Physical performance is undoubtedly one of the most difficult tasks that an amateur athlete faces, as the performance is linked to many things, not only to your physical condition and endurance, but also to your mental preparation. In all sport I think there are three very important factors:
    ·         Nutrition
    ·         Physical preparation
    ·         Mental preparation
    These three factors play an important role for me as an athlete. Maintain discipline in these three areas: be consistent with your training, eat healthy (this doesn’t mean dieting), and control your emotions and thoughts in key moments when you are subjected to your greatest physical wear.
    That's why my main advice for training is to control your mind; our mind can lead us to give up on a competition, to reach the goal or elevate our ego - and don’t give up even if you are injured. Learn that you train your body but you need to train your mind as well.

    ¿Qué ventajas o beneficios ha aportado COMPEX Wireless a tu rendimiento?

    La recuperación post entrenamiento es fundamental, no debemos subestimar esta fase, y desde que conocí Compex ha sido para mi un aliado incondicional.
    Compex me ha brindado todo lo necesario para recuperarme post entrenamiento, permitiendo que mis fases de recuperación sean mucho mas rápidas, que mis lesiones hayan disminuido ya que la gran mayoría de mis lesiones venían a causa de no hacer una adecuada recuperación con estiramiento.
    La versión Wirelees es sensacional, esa es la palabra que lo describe, comodidad para transportar, sencillo de usar y sobre todo cómodo... Dando un brinco agigantado a todo los demás equipos competencia que terminan siendo aparatosos y complejos, trayendo como consecuencia que nos fastidiamos de usarlos.

    What advantages or benefits has the COMPEX Wireless brought to your performance?

    Post-training recovery is critical. We should not underestimate this phase, and since I’ve gotten to know Compex, it has been my staunchest ally.
    Compex has given me everything I need to recover after training allowing a much faster recovery, and my injuries have decreased since the vast majority of my injuries came as a result of not doing adequate recovery stretching.
    The word that describes the Wireless versions is sensational - it is convenient to transport, simple to use and above all comfortable... giving a gigantic leap versus competitors’ devices that end up being cumbersome, complex and difficult to use.

    ¿Cuales son tus programas preferidos y cuando los utilizes?

    En línea general uso todos, los que más uso son RECUPERACIÓN POST-COMPETICIÓN  y MASAJE RELAJANTE.

    What are your preferred programmes and when do you use them?

    I use all the programmes, but the ones I use the most are POST-COMPETITION RECOVERY and RELAXING MASSAGE.

    ¿Cuál es la máxima meta deportiva a la que aspiras en tu carrera?

    Mi máxima meta deportiva es sin duda hacer algún Ironman 70.3. Soy una atleta amateur, disfruto del deporte mas allá de verlo como una competencia. Mi competencia es a diario conmigo misma, en superar mis marcas y hacer de mi una mejor versión.

    What is your ultimate goal in your career?

    My ultimate goal is to do an Ironman 70.3. I’m an amateur athlete and I enjoy the sport beyond seeing it as a competition. My competition is everyday with myself, to overcome my boundaries and to become a better version of myself.

     

    Images and content exclusive to Latin America

  8. Compex Fitness & Sport range - List of programs

    Full list of programs per device in the Compex Fitness & Sport range:

     

    LIST OF PROGRAMS FITNESS RANGE SPORT RANGE
    FIT 1.0 (wire) FIT 3.0 (wire) FIT 5.0 (wireless) SP 2.0  (wire) SP 4.0  (wire) SP 6.0  (wireless) SP 8.0 (wireless)
                                 CONDITIONING 0 0 0 7 10 10 13
    Endurance To improve performance for endurance sports      
    Resistance To improve ability to provide sustained effort      
    Strength To increase maximum strength and speed of muscle contraction      
    Explosive Strength To improve explosivity      
    Muscle building To increase muscle tone and volume      
    Warm-up To prepare muscles before a competition      
    Capillarisation To increase blood flow      
    Cross-training To train different muscle work through different working sequences        
    Core stabilisation To strengthen the abs and lower back        
    Hypertrophy To increase significantly muscle volume        
    Overcompensation To improve endurance or muscle resistance in precompetitive phase            
    Ankle twist prevention To improve ankle strength            
    Potentiation To prepare muscle before competition (short distance)            
                                     FITNESS 8 9 14 4 5 5 10
    Firm your arms To recover muscle firmness
    Tone your thighs To work on toning thighs
    Firm your stomach To regain a slimmer waist
    Shape you buttocks To tone and firm buttocks
    Get a 6-pack To strengthen and tone the abs  
    Build your pecs To increase pecs muscle volume      
    Get stronger biceps To increase biceps muscle volume        
    Lymphatic drainage To treat swelling of the feet and ankles        
    Build your shoulders To increase shoulders muscle volumec          
    Body power To improve muscle strength with a slight increase in volume          
    Muscle building To increase muscle tone and volume          
    Capillarisation To increase blood flow          
    Cross-training To train different muscle work through different working sequences            
    Warm-up To prepare muscles before a competition            
    Strengthen quads To improve quads strength            
                        RECOVERY / MASSAGE 1 2 4 3 5 5 5
    Relaxing massage To generate a relaxing effect
    Training recovery To recover after a physical effort    
    Reduce muscle soreness To reduce duration and intensity of muscle soreness    
    Reviving massage To relieve feelings of tiredness    
    Competition recovery To recover after an intense muscle fatigue        
                            PAIN MANAGEMENT 1 8 10 6 8 8 10
    Pain management TENS  To alleviate all types of localised pain
    Reduce muscle tension To decrease muscle tension  
    Muscle pain To create analgesic actions to block pain  
    Back pain To reduce pains in the back  
    Heavy legs To eliminate heavy legs sensation  
    Cramp prevention To prevent cramp  
    Neck pain To reduce pains in the neck    
    Tendinitis To decrease persistent tendinitis pains    
    Lumbago To block the transmission of acute lower back pain          
    Epicondilitis To decrease persistent elbow pains          
                             REHABILITATION 0 1 2 0 2 2 2
    Muscle atrophy To regain muscle volume on a muscle that has been inactive for a long period    
    Reinforcement To complete rehabilitation once the muscles have reached their normal volume      
                     
    TOTAL PROGRAMS 10 20 30 20 30 30 40

     

  9. WHAT IS COMPEX?

    What is Compex (muscle-stim) and how it works?

    Muscle stim is now an integral part of physiotherapy and pain management protocols. It has been a technique used by physical therapists for many years. Today, many leading athletes use electrostimulation in their training programme to optimise results. It is a perfect solution to prevent injuries and give the muscles the exact treatment they need at a certain point of time in a training schedule.

    Electrostimulation is not a miraculous technique; it respects how your body works.
    The principle of electrostimulation is very simple. It precisely reproduces the processes that occur when our brain orders muscles to contract. When we decide to contract a muscle, our brain sends a signal in the form of an electric current that travels at high speed along the nerve fibres up to the muscle, which reacts by contracting.

    In the case of electrostimulation, excitation occurs directly on the motor nerve using electrical pulses perfectly controlled to guarantee effectiveness, safety and comfort in use. In fact, muscles cannot tell the difference between a voluntary contraction (triggered by the brain) and an electrically induced contraction: the work done is exactly the same. It's completely natural!

  10. Compex Athlete Josh Amberger’s Favorite Program

    We caught up with Compex triathlete Josh Amberger to talk about his favorite Compex program he uses and how he incorporates it into his weekly workout routine. Here’s what Josh had to say:

    "I love the strength mode on my Compex and I use it twice weekly to compliment my strength sessions on the bike. We can only stress the heart and lungs to a certain point before fatigue, but I find I can use the Compex in strength mode to get a little bit more from the muscles without stressing the heart and lungs beyond the bike ride. Once I get in the door from a key bike ride, I prepare a meal and then sit down to eat whilst dialing the Compex into a strength program. The strength program has different levels of operation, which I can adjust depending on how hard and low I pushed on the bike, what training I have tomorrow, and how far away from a key event I am. It’s the perfect mode for going one step further in my training."

    Connect with Josh and follow him on Facebook.com/Josh.Amberger and Twitter.com/JoshAmberger

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