In these challenging times, many of our Compex Practitioners are still available to offer online or telephone appointments. To book a paid appointment please use the contacts below:
020 8372 5926
The Physio Clinic Bristol - Pete Tang
£25 an online session or FREE for any NHS employees
5 Valleys Physio
Contact: Geoff Twinning
Prime Performance Physiotherapy
Guy Rogers – 01949 485084
Whether you’re a die-hard or more of an enthusiast, CrossFit is not for the faint of heart. Intensity is the name of the game and the goal is to push your body as far as it can go; you’d be surprised at what you’re capable of!
With any intense workout program, proper form, training and conditioning is crucial to achieving results and preventing injury. First and foremost, make sure your CrossFit program, gym, and coach are the right fit for you.
Once you’ve solidified a good workout / rest routine and dialed in your diet it might be time to consider taking your training to the next level with Compex electric muscle stimulator. Compex is not only designed to help you recover, but also to build strength; strength you can use to lift more, to jump higher and to exceed your fitness goals.
If it sounds too good to be true, it isn’t. Here is how Compex can help you with CrossFit.
Recruiting More Muscle
Compex can help you to build strength by recruiting more muscle but how? What does that mean exactly?
Say you are looking to increase the amount of weight you can lift. To be able to lift more weight, you need to train your body to recruit more muscle to the task. By lifting progressively more weight in the same motion, you more develop pathways from your brain to recruit more muscle, which is essentially what building strength is. This takes time and even at your fittest, you’re probably only recruiting around 30% of the muscle.
With Compex, you can recruit more muscle because the stimulation is direct and does not involve weight increases. The device works as the signals telling your muscles to fire instead of your brain. Targeting of these muscles is also easier because you are placing the pads over the muscles you want to contract. This is also helpful for underutilized muscle groups like gluteals that are important for strength but not as easy to build.
You can either use Compex to build strength instead of weight training, in addition to your weight training program or while you lift.
Lifting with Compex muscle stim can help you build more strength by firing more muscle while you’re lifting, thus allowing you to lift more weight. If you’re working on your deadlifts or clean and jerks, this can help you reach new weight goals.
Typically, in order to build strength, you need to lift more weight. However, this can lead to soreness and recovery time, pressure on joints and connective tissue, and possible injury. Compex muscle stim can help you work passed some of those hang ups and still increase your strength.
Using Compex muscle stim while you are training helps you have more muscle contraction without adding more weight. This reduces the impact on joints without sacrificing performance. Because of the impact reduction, this can also lead to a shorter recovery time. Get the most from simple bodyweight exercises or make your lifting sessions count more.
We all have a stronger side. When you are doing CrossFit, even if you are aware of which side is weaker, you body will still automatically compensate as soon as you lift, land or run. If you’re not balanced, there is risk of injury. If you have a weaker side, you’re not truly maximizing your strength.
Compex muscle stim has 4 different channels; that means you can hook the device up to both sides of the body at the same time. Use Compex to either strengthen a weaker side or to keep both sides of the body balanced while building strength.
Speed of Contraction
How fast your muscles contract is not crucial, but it is important for quick movements like clean pulls or jumping. Training your muscle to fire a certain way every time is the best way to increase the speed of contraction. Practice makes perfect and the same is true for your muscles; the more times they fire a certain way, the faster they’ll do it.
For example, when you jump, your leg muscles need to fire right away in order to send your body upwards. Jumping repeatedly to increase your jump or using weights can have a negative impact on your knees, feet or ankles before you reach your goals. However, training with Compex muscle stim allows you to train those muscles to fire how you want and as fast as you want.
Early this year, we told you about how volleyball player Brandon Talbot used Compex to increase his vertical leap and potentially break three world records. Talbot didn’t want to use weights so he chose electric muscle stimulation to increase his explosive strength. By doing so, he increased his jump using just Compex and ultimately was able to leap onto a 61’’ platform from the ground.
As important as training is to reaching your fitness goals, so is giving your body time to recover. When you’re in the zone, it might be hard to a take a day or two off to rest your muscles but Compex can aid in recovery and help you get back on the floor faster.
Using an electric muscle stimulator like Compex helps increase blood flow up to 600%. This means you’re moving out waste products that build up from intense physical activity like lactic acid or debris from muscle fibers. This leaves more room for fresh blood to help your muscles heal.
Foam rolling is a great way to break up adhesions that can cause muscle pain and soreness. However, foam rolling is a very mechanical process where you physically roll out your muscles like you would with a rolling pin and dough. While this is very effective, it can be painful. Using the Active Recovery program helps break up some of the adhesions, but it only targets the muscle, not any connective tissue, making it less painful. At the same time, it helps to release endorphins, making you feel better and want to get back out there.
Compex is excited to announce and welcome the newest members of our family, BarSparta a leading Calisthenics and street workout organisation from UK.
We are proud to support these incredible athletes on their worldwide competitions and workshops. We had a chance to catch up with them in London where they were explaining more about their passion and their experience with Compex.
To learn more about Calisthenics and the BarSparta team, checkout their website http://barsparta.co.uk/ or their social media channels:
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!
Compex will be at the 2017 BodyPower (may 12th- 14th ) at the NEC in Birmingham. Started in 2009, BodyPower UK has grown into the most celebrated and comprehensive fitness event in the UK, attracting, inspiring and motivating 90,000 plus health and fitness enthusiasts over three days.
Compex will be in hall 20 at the BodyPower Expo, performing demonstrations and providing free recovery to all athletes competing at the event. Looking forward to see you all there!
A look back at the Bodypower 2016:
Full list of programs per device in the Compex Fitness & Sport range below or download PDF
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 volume • • 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
What is electrostimulation and how it works?
Electrostimulation 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!
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
Compex Interview with Andy Potts (Professional triathlete and 2007 IRONMAN 70.3 World Champion)
After finishing in the top 5 last year have you done anything different for your preparation this time? Every year, I am always trying to introduce different things, so we are constantly improving. Contrary to most triathlon advice, I try something new every race too. Sometimes it works and sometimes it’s a flop but it helps me learn and get better. In preparation for Kona, one year, we tried to do more moto-pacing, another year I spent a month out on Big Island before the race. This year, my focus has been on a few key things- A specific focus on the bike, given how important it has been to the race in recent years, and recovery. My recovery routine has developed extensively and is as important to my racing success as any other element. Some of the key things I am doing include active stretching for about 30 minutes each day, weekly massage, daily use of my Compex Muscle Stimulator and a renewed focus on nutrition pre and post workout.
What’s your pre-race meal?
I try to keep it really simple and fairly light pre-race. I will eat what’s available but typically stay away from foods high in fiber as that could be dangerous on race day.
How do you include Compex in your daily routine?
I typically use Compex during and after my stretching routine. With that, I sometimes use Compex at the beginning of the day as a way to activate my muscles and also provide a little bit of ‘work’ before I head out for the day. [andy-potts-compex-athlete]
What’s one piece of advice you would give some who wants to do an Ironman?
First thing is listen to your heart. If Ironman is something that you will both enjoy and challenge you, jump right in. I highly recommend racing all types of events and distances, not just Ironman. There is an amazing network of local races at varying distances that provide a great opportunity to race locally, connect with your community, make friends and learn a lot about racing and yourself. In addition, it’s important to to make a commitment to yourself by eating right, gaining strength, and learning about your new pursuit. The last step would be to reach out to trusted people to find out how you can get more engaged and dive in. What’s the one thing you look forward to most after swimming 2.4 miles, biking 112 miles and running a marathon? I love the finish chute. There is so much energy and excitement. Whether you are first or 50th, there is a real energy that gets me pumped. A big part of the finishing chute for me is seeing my wife and family. There is nothing more important to me in the world than them and being able to see them after a hard fought day is truly special.
What’s one thing people may be surprised you eat out on the race course?
My race day diet has really refined itself over time. I am almost exclusively on Powerbar products, so nothing too earth shattering there. It wasn’t always that way and I have experimented with everything from muffins in my bento box(btw- they get really crumby) to skittles in my special needs bag. WATCH LIVE footage of the IRONMAN Kona World Championships here: IronMan.com To learn more about integrating Compex electric muscle stimulation into your workouts visit our Compex Training page, and to discover more information about electric muscle stimulation visit our page on How Electric Muscle Stimulation Works.
Stay Connect with Andy Potts by following him on his social media channels: