Scheduling Contour Training Sessions - Contour CoreBelt Use & Care Manual

contour training sessions
It's important to select the correct program based on your training goals. Once
selected, it's important to plan the training session in detail. The principles are
the same as in a traditional training session.
Program Targeted Muscle Fibers
Endurance slow-twitch
Resistance slow-twitch and
fast-twitch
Strength fast-twitch
Explosive very fast-twitch
Strength

Scheduling contour training sessions

Scheduling of specific muscle groups for stimulation training is recommended
in order to avoid intensive stimulation of the same muscle groups on
consecutive days. Adequate recovery time is essential to attain normal muscle
performance and avoid over training. Taking the following steps will help
minimize overtraining:
• Gradually increase intensity levels
• Use the Active Recovery program after intensive sessions
positioning of your body during contour eMS
During Contour EMS training programs your body position will depend on the
muscles that are being stimulated. We recommend that you work the muscles
isometrically and in a stretched position (i.e. hold the limb be stimulated still so
there is no movement of the joint). For example, when stimulating the biceps,
you should be seated with your arms in an extended position. This provides
greater safety, restricts shortening of the muscle during the contraction and
avoids muscle cramping. (Refer to the gel pad electrode placement guide for
positioning)
Setting the appropriate intensity level
See Intensity...The Key to an Effective Workout on page 12 and the Contour
Intensity Scale on page 13.
Benefit
Improves the muscles capacity
to take oxygen and increases
resistance to fatigue (endurance)
Increases strength of fast-twitch
muscles and the endurance of
slow-twitch muscles
Increases muscle strength and
density
Develops short bursts of power
without violent and stressful
movements associated in
traditional Plyometric training
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Progression through the levels
In general, we don't recommend that you go through the different program
levels quickly with the intention of getting to level 5 as soon as you can. The
levels represent progress in training and you should provide time for the
muscles to adapt.
You should aim to progress through the stimulation intensity (0-100) and then
through the levels (1-5) or use each level for 4-6 weeks before advancing
to the next level.
complementary training
The best training results can be achieved by combining several different
methods of muscle exercise. Include electronic muscle stimulation with other
training programs such as; weight training, endurance sports, team sports,
fitness programs, in order to attain maximum strength gains and fitness goals.
With electronic muscle stimulation all motor units in the muscles, even those
normally not recruited in exercise, can be simultaneously activated.
using contour electronic Muscle Stimulation
in combination with your traditional workout
When cardio training (running, biking, elliptical, etc) and EMS are done on the
same day, we recommended that cardio training be done first followed by the
EMS. This is so that cardio training is not done on muscle fibers that are already
tired.
However, if you are strength training, it can be beneficial to do EMS before the
traditional training. By doing this you can pre-fatigue the muscle fibers without
general and cardio-vascular fatigue.
what is eMS
Electronic Muscle Stimulation (EMS) devices generate electrical
impulses that trigger an action potential in muscle nerve fibers (motor
neurons). The impulses are delivered through electrodes on the skin in
direct proximity to the muscles to be stimulated. The impulses mimic the
action potential coming from the central nervous system, causing the
muscles to contract.
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