Training with Contour

When cardio training (running, biking, elliptical, etc) and EMS are done on the same day, we recommend 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.

Contour EMS and Sports 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.

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 cardiovascular fatigue.

Below you'll find ways to incorporate EMS training into your specific sport training.

Baseball
Strength training has been shown to significantly increase batting speed and striking power as well as throwing velocity. Use the Contour Electronic Muscle Stimulator to increase your strength (especially upper body strength).

Upper Body: Deltoids, Trapezius, Core (Abs and Low Back), Arms (Triceps, Biceps and Forearms)
Lower Body: Gluteus, Quadriceps, Hamstrings, and Calves

• Alternate the Strength and Explosive Strength programs every other week
• After 3 weeks move to next level in the training program
• Use the Active Recovery program after every workout

Basketball
Strength and Explosive Strength training has been consistently shown to improve speed, acceleration and jumping ability. This workout is designed to increase your strength and explosive power needed for quick bursts of speed and jumping.

Upper Body: Core (Abs and Low Back), Triceps
Lower Body: Gluteus, Quadriceps, Hamstrings, and Calves

• Use the Strength program on Upper Body
• Use the Explosive Strength program on Lower Body
• After 3 weeks move to next level in the training program
• Use the Active Recovery program after every workout and game

Cycling
Whether you're into Mountain Biking, BMX Racing, Cycle Speedway, Cyclo-Cross, Track Racing, Road Racing or just pedalling around the lakes, Contour EMS training can benefit you.

Upper Body: Core (Abs and Low Back), Deltoids, Trapezius
Lower Body: Gluteus, Quadriceps, Hamstrings, and Calves

• Alternate the Endurance and Strength programs every other week
• Use the Explosive Strength program to improve your power for quick bursts speed at the start of a race, strong hill climbing and a fast sprint at the finish. Train your Quadriceps, Hamstrings and Calves 2x per week on the alternate days as strength training
• After 3 weeks move to next level in the training program
• Use the Active Recovery program after every workout

Using Contour EMS on race day.

• Use the Potentiation program on your legs shortly before the start of a race. In 4 minutes, this program prepares muscles to work faster and easier at the very beginning.
• Use the 24 minute Active Recovery program within a couple of hours after your race to considerably speed-up muscle recovery. This program reduces muscular stiffness, and soreness and permits muscles to recover back to their normal performance levels.

Football
The key to any effective football conditioning program is strength training... but not just strength training, you want explosive strength training. This is where the power comes from to make those quick sprints, burst off the line to get to the quarterback, or have the power to stand your ground to block your opponent. Training for power, the combination of strength and speed, is usually achieved by using weight that is in excess of 70% of one rep maximum and taking it through the range-of-motion quickly or by performing Plyometric training. The Explosive Strength program in the Contour EMS targets the very-fast twitch muscle fibers just like conventional Power Training without the risk of injury.

Upper Body: Deltoids, Latissimus Dorsi, Trapezius, Core (Abs and Low Back), Arms (Triceps, Biceps and Forearms)
Lower Body: Gluteus, Quadriceps, Hamstrings, and Calves

• Alternate the Strength and Explosive Strength programs every other week
• After 3 weeks move to next level in the training program
• Use the Active Recovery program after every workout and game

Golf
To be a good consistent golfer you'll want to follow a comprehensive exercise program that helps you improve strength, power, core stability, endurance and flexibility.

Upper Body: Deltoids, Core (Abs and Low Back)
Lower Body: Gluteus, Quadriceps, Hamstrings, and Calves

• Use the Resistance program in conjunction with the Contour CoreBelt to develop a strong Core
• After 3 weeks move to next level in the training program
• Alternate the Resistance and Strength programs every other week
• Use the Active Recovery program after every round of golf

Running
Endurance runners need to be able to maximize the way their muscles use oxygen. The frequencies featured in the Endurance Program works the slow twitch muscle fibers.

Upper Body: Core (Abs and Low Back), Biceps
Lower Body: Gluteus, Quadriceps, Hamstrings, and Calves

• Alternate the Endurance and Strength Programs every other week
• After 3 weeks move to next level in the training program
• Use the Active Recovery after every run

Soccer
To sustain your performance for a 90-minute game of soccer you need to have a lot of stamina. Players who do not have enough strength and endurance to sustained continued fast movements will have trouble keeping up in the game. Key muscle groups to focus on are your core, gluteus and hamstrings, quadriceps and calves.

Upper Body: Core (Abs and Low Back)
Lower Body: Gluteus, Quadriceps, Hamstrings, and Calves

• After 3 weeks move to next level in the training program
• Alternate the Resistance and Strength Programs every other week
• Use the Active Recovery after every workout and game

Swimming
Swimming requires a tremendous amount of upper body strength. The front crawl alone utilizes more than 60 muscles in the body. Swimmers must place particular emphasis upon their shoulders, core strength (abdominal, gluteal, and low back muscles), and legs.

The leg power needed by a swimmer from the starting block is developed by using the Explosive Strength program helps the development of the fast twitch muscle fibers in the legs, with a goal of more explosive movement.

Upper Body: Deltoids, Latissimus dorsi, Trapezius, Core (Abs and Low Back), Triceps, Biceps and Forearms
Lower Body: Gluteus, Quadriceps, Hamstrings, and Calves

• Use the Explosive Strength program on your Quadriceps, Hamstrings and Calves 2x per week on the alternate days as strength training
• After 3 weeks move to next level in the training program
• Use the Active Recovery after every swim

Volleyball
This workout is designed to increase your strength (especially upper body strength).

Upper Body: Deltoids, Latissimus dorsi, Trapezius, Core (Abs and Low Back), Triceps, Biceps and Forearms
Lower Body: Gluteus, Quadriceps, Hamstrings, and Calves

• After 3 weeks move to next level in the training program
• Alternate the Resistance and Explosive Strength Programs every other week
• Use the Active Recovery after every match