8
10. THE TRAINING PROGRAMS
10.1 Endurance
5km, 10km or even a marathon – no matter what your
goals are, this training program will help you improve
your endurance. The scientifically optimized stimula-
tion parameters are set up to ensure that your move-
ments won’t be too strongly influenced by the stimula-
tion. This allows you to continue your workout without
compromising movement quality, enabling optimal
adaptation.
How to use this program:
•
Exercises: Endurance training, primarily through
walking/jogging/running
•
Suggested training time: 10 minutes for the first 3
training sessions. After that, you can increase the
training time each time you workout by 10 min-
utes until you reach a total of 60 minutes.
•
Cool Down: relaxed jogging or walking without
any stimulation (5-10 minutes), where appropri-
ate followed by stretching.
•
After using the Endurance program: Use the Re-
covery/Massage Program
•
Suggested number of training sessions per week:
depending on the intensity and duration, up to 4
training sessions are possible (as a general rule,
every fifth workout should be conducted without
electrical stimulation)
Parameters:
•
Frequency: 40 Hz
•
Impulse Width: 400 µs
•
Impulse Type: constant impulse
•
Strength of stimulation feels like: approx. 6/10
10.2 Strength
You want to get stronger? You’ve found the right pro-
gram. The parameters in this program have been ecif-
ically developed to increase strength. The stimulation
is optimized to support you during a home workout
using your own bodyweight.
How to use this program:
•
Exercises: Bodyweight exercises, one or two repe-
titions during each impulse (Examples: Push ups,
squats, planks, dips, etc.)
Suggested training time: 10 minutes for the first 3
training sessions. After that, you can increase the
training time each time you work out by 5 minutes
until you reach a total of 20 minutes. This training
should NOT be used for longer than 20 minutes.
•
Cool Down: relaxed jogging or walking without any
stimulation (5-10 minutes), followed by stretching.
•
After using the Strength program: Use the Recov-
ery/Massage Program
•
Suggested number of training sessions per week:
1-2, max 3
Parameters:
•
Frequency 60-100 Hz, dependent on muscle
group
•
Impulse Width: 350 µs
•
Impulse Type: interval impulses
•
Strength of stimulation feels like: approx. 9/10
NOTE: Strength training with the ANTELOPE.SUIT is
more intense than your normal workout. It is therefore
important that you only begin this training when you are
not already worn out from another training session.
10.3 Recovery/Massage
After a strenuous workout or a long day, what’s more
relaxing than a massage? With this program you won’t
have to depend on someone else to loosen up your
tight muscles. Depending on the intensity you set,
the targeted electrical impulses simulate a regener-
ation-promoting sports massage or a soothing relax-
ation massage.
How to use this program:
•
Exercises: You don’t need to move at all during
this program. Lean back, get comfortable and en-
joy the massage.
•
Suggested training time: up to 30 minutes
•
Suggested number of training sessions per week:
max once per day
Parameters:
•
Frequency: 60 Hz
•
Impulse Width: 200 µs
•
Impulse Type: 2,5 seconds stimulation, 1 second
ramp up, no breaks
•
Strength of stimulation feels like: approx. 3-6/10
DO NOT use this program at night while sleeping, since
sleep quality can be affected.
! CAUTION
Summary of Contents for ANTELOPE.SUIT
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