Training Session; Scheduling Your Training Sessions; Setting The Intensity - Contour Core Sculpting System II Use And Care Manual

TRAINING SESSION

Once you enter the session mode, the display will show you the time, in
minutes and seconds, counting backwards until the session is over. Press the
Start/Pause button to pause the session if you desire.
DURING SESSION
The display will count down time in seconds and minutes until your session is
complete. After every 30 seconds the device will display the amount of reps
you have performed.
Resistance
30
FINISHING SESSION
Once your training session is complete, the display will show you the amount
of reps you completed. To shut the device off push the On/Off button or simply
wait for the Muscle Stimulator to shut off by itself in a few seconds.
TYPES OF 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 Strength very fast-twitch
1
Reps
30
10
14

SCHEDULING YOUR TRAINING SESSIONS

Scheduling of specific muscle groups for stimulation 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

SETTING THE INTENSITY

When the program starts, the Intensity Levels will begin to
rise slowly up to 10% and stop. Using the "▲" end of the
toggles, increase the intensity to your maximum comfort
level. The left toggle controls the left side of your body and
the right toggle controls the right side of your body. Don't
be afraid to "crank it up". Your motor nerves will quickly
adapt to the current level and you should increase the
intensity to achieve greater contractions.
The intensity (power) of the electronic current determines the amount of
muscle fibers stimulated. With a low intensity setting few muscle fibers are
worked. As you increase the intensity the amount of muscle fibers worked
increases. Bottom line... the more muscle fibers worked the better your
contractions will be. If you've never used an electronic muscle stimulator
before, you should start with a few sessions using the Resistance program at
Level 1, with an intensity level of 35-50. Once you familiarize yourself with the
sensation, increase the intensity level to highest training intensity you can. But
remember, the stimulation should never be uncomfortable.
INTENSITY
Q. What intensity level should be reached using the Resistance, Strength,
Explosive Strength and Endurance training programs?
A. The highest level possible (but bearable) in order to recruit the largest
possible numbers of muscle fibers. The contractions should be powerful
without ever becoming uncomfortable.
Q. What intensity should be reached for the special programs:
Potentiation and Active Recovery programs?
A. These programs do not require the use of maximum current levels.
However, the intensity must be high enough to produce vigorous muscular
twitches, which are generally in the range of 30-40%.
ResistanceStrengthExplosiveStrength
EnduranceActiveRecoveryPotentiation
Paused Reps
30
2 05 0
15
1 2 3 4 5
30