Electrostimulation and resistance training for lower body

Training

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In this new post, we are going to try to see how electrostimulation should be combined with the athlete’s resistance training.

training can also be understood as the physical and mental ability to withstand fatigue in prolonged efforts and obtain a quick recovery after said effort.

Long-term efforts, such as those given in sports such as cycling and medium and long-distance athletics, make it necessary to have a good muscular system capable of absorbing the greatest amount of oxygen and thus achieve that the onset of fatigue is as late as possible. In turn, understanding athletics as a high-impact discipline makes us understand that such practice can cause injuries and trauma to both tendons and joints. Electrostimulation in these cases can be an extra help not only to treat these traumas that we have talked about, but it can also be interesting support to improve the oxygen uptake of the muscles.

electrotherapy There are numerous programs within electrostimulation devices that can help us achieve this task. Along with these programs, voluntary training must be carried out to achieve the best results. Next, we are going to expose some of the programs of these devices that are interesting to achieve this work combined with voluntary training.

The strength-resistance program of the electrostimulation devices is aimed at achieving an improvement in the uptake of oxygen on the muscles in which it is placed as well as to improve the response of the subject to too long training loads. It is an essential program if what we want is that our muscles can give adequate responses to long-term stimuli.

Along with this program, we can find another known as capillarization. What this program achieves is to improve the blood flow that reaches the muscles where the electrodes are located, as well as the development of the capillaries. Again we achieved an improvement in the uptake of oxygen, but at the same time, by improving the network of capillaries, we were able to improve the transport of nutritive substances and oxygen and waste substances and carbon dioxide, making a more efficient muscle.

Then we leave you a one-month plan to improve resistance in the lower body by combining electrostimulation with voluntary cycling and athletics training.

TRAINING TYPE 1

  • MONDAY- Break
  • TUESDAY- Aerobic resistance program of the electrostimulation device in the lower body. Stretching.
  • WEDNESDAY- Bicycle training. 1 hour. 30 minutes at 75-80% VO2 Max. In the end, do a capillary program for the lower body. Stretching.
  • THURSDAY – erobic resistance program of the electrostimulation device in the lower body. Stretching.
  • FRIDAY- Rest and Stretching.
  • SATURDAY- 5-minute warm-up on the track. 1h long race. 30 minutes at 70% VO2Max. Cool down for 5 minutes. When you arrive home do a capillary program for the lower body. Stretching.
  • SUNDAY- 5-minute warm-up on the track. 1h minute long run at 60% VO2max. Cool down for 5 minutes. When you get home, aerobic resistance program for the lower body. Stretching.

TRAINING TYPE 2

  • MONDAY- Break
  • TUESDAY- Aerobic resistance program of the electrostimulation device in the lower body. Stretching.
  • WEDNESDAY- Warm-up on the track for 10 minutes. 10 Series of 100m at 100% VO2Max followed by 300m of recovery. Continuous running and cool down for 10 minutes. When you arrive home, do a capillary program for the lower body. Stretching.
  • THURSDAY- Aerobic resistance program of the electrostimulation device in the lower body. Stretching.
  • FRIDAY- Rest and Stretching.
  • SATURDAY- 1h bike training at 75-80% of VO2Max followed by the aerobic resistance program of the electrostimulation device in the lower body.
  • SUNDAY- 2-hour bicycle training at 75-80% of VO2Max followed by the capillary program of the electrostimulation device in the lower body.

 

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