Athlete Recovery 101

The greater the stress a training program produces, the greater the necessity for deliberate actions taken to maximize the body’s repair. Elite level athletes understand the value of rest and recovery methods and among them, the demands for recovery at the top tier become a full time career of practicing their craft. The human body is capable of incredible and seemingly impossible feats when properly nurtured and adapted to the right conditions.

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Crush The CrossFit Open with Compex

The CrossFit Open is the opening mark of the CrossFit season and is the first step for an elite few who will advance towards the Regionals and even fewer to the international CrossFit Games. For the majority, however, it marks the single largest event of the year in which members of the fitness community push one another and get to share a leaderboard with the best athletes in the world. This all-inclusive event embodies the true spirit of CrossFit and each year, box members around the globe accomplish incredible personal feats of strength, conditioning and skill, regardless of their level. Whether this is your first time participating or you’ve signed up every year since it’s hallmark in 2011, and whether you’ll be at the bottom of the leaderboard or move on to Regionals with the best, we have some tips to share with you on how to survive and thrive in this years Open with your Compex programs.

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How to Squat with Good Form

Love or hate them; the squat is one of the most effective exercises for athletes and fitness enthusiasts alike. They are completely versatile. You can do them anywhere, at any time—with or without weights.  Also, the squat can help tone your legs and glutes, allow you to log a few more miles, increase speed, boost power, and prevent injury. However, to reap all the benefits from this one move, you must perform it with proper form.

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Compex Athlete Josh Amberger’s Favorite Program

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We caught up with Compex triathlete Josh Amberger to talk about his favorite Compex program he uses and how he incorporates it into his weekly workout routine. Here’s what Josh had to say:

I love the strength mode on my Compex and I use it twice weekly to compliment my strength sessions on the bike. We can only stress the heart and lungs to a certain point before fatigue, but I find I can use the Compex in strength mode to get a little bit more from the muscles without stressing the heart and lungs beyond the bike ride. Once I get in the door from a key bike ride, I prepare a meal and then sit down to eat whilst dialing the Compex into a strength program. The strength program has different levels of operation, which I can adjust depending on how hard and low I pushed on the bike, what training I have tomorrow, and how far away from a key event I am. It’s the perfect mode for going one step further in my training.

Connect with Josh and follow him on Facebook.com/Josh.Amberger and Twitter.com/JoshAmberger

To learn more about the different Compex units and which electric muscle simulator device is right for you, check out our product comparison page. There we talk about the differences and benefits to using the Comepx Edge, Performance US and our Sport Elite unit. ShopCompex.com/Muscle-Stimulators

 

Compex Athlete Recovery: IRONMAN AZ

Photo Courtesy of: Eric Wynn
Compex athlete Jordan Rapp. Photo Courtesy of: Eric Wynn

IRONMAN Arizona is one of the most popular triathlon events in the world because the spectator friendly non-ocean swim, atypical flat and fast bike route and its relatively flat running course. Compex athletes Jordan Rapp, Timothy O’Donnell, Amanda Stevens, Mike Zafirovski, and Neily Mathias competed this year under unusually adverse conditions ranging from cold temps to high winds on each leg of the race. Learn more about how Compex athletes Jordan Rapp and Timothy O’Donnell incorporated Compex into their post-race recovery programs after IRONMAN Arizona.

Congratulations to all Compex athletes:

3rd Place:  Jordan Rappor
5th Place: Timmothy O’Donnell
5th Place: Amanda Stevens
10th Place: Mike Zafirovski
21st Place:  Neels Mathias

Compex triathlete Jordan Rapp, who placed 3rd,  talks about his IRONMAN Arizona post-race recovery and how he incorporated Compex into this recovery plan:

“Post race, I typically wait to see how the body sorts out for a few days. In the immediate aftermath, everything hurts. If there’s long travel involved (not the case in this race), then I’d use the Recovery Plus or massage settings on a very low current just to keep the muscles moving my legs on the plane ride. I thought of this after racing IMMEL in 2013, and sitting on that 16 hour plane ride after the race and just locking up, I thought, “I have to figure out how to do this differently.” And that’s when I started experimenting, and the Compex is so easy in that regard. But since I fly to Tempe and it’s just an hour flight, there’s a lot of walking – too much! – at the airport and such and so I don’t worry as much about keeping the muscles moving. This race is also different because as the last race of the season, I’m less worried about bouncing back as quickly as possible. I try to mentally unwind as well and just sort of let things flow. I take this approach with vitamins and stuff as well. I just sort of step back away from being an athlete for a couple weeks at the end of the season.

Photo Courtesy of: Kerry Yndestad
Compex athlete Jordan Rapp. Photo Courtesy of: Kerry Yndestad

But I’m very keen to get back into swimming, since I find that is a great way to stay active, recover fast, and continue to work on my biggest weakness. So I’ll probably start to getting back into swimming before the end of the week. For swimming, I personally have found the Compex to be great for obliques. All the rib muscles take a beating with the various demands and super long day of an Ironman, but I seem to have particular trouble with some of my obliques. So again, I’d start with using that to get those firing. Some light massage, recovery plus, and then maybe some potentiation before I swim. Mid-season, I’d probably focus more on doing something with my legs, especially in the peroneals and anterior tibialis to get my toes and sub-talar joint control working again. But since I’ll take at least a week off of running and cycling, I’ll just wait to use the Compex as normal and as needed once I start back up there.

I’m sure that as I unwind from the race, sore spots will crop up – like in my neck from lugging the bike box and suitcase on a beat-up body – and I can just get some relief with massage or recovery plus modes, again with super low current.

And, at least for this time of year, it’s also good to use the Compex to get your abdominals working after you stretch your gut out to 5X its normal size at Thanksgiving!”

Photo Courtesy of: Kerry Yndestad
Compex athlete Jordan Rapp. Photo Courtesy of: Kerry Yndestad

Compex triathlete Timothy O’Donnell, who placed 5th, talks about how he speeds up his post-race IRONMAN Arizona recovery with the Compex Active Recovery program.

“Recovering from an Ironman is never quick or easy, especially IM Arizona where the concrete run course take a huge toll on your legs.  I rely heavily on my Compex post to get me moving and speed up my recovery.  The active recovery program is my go to for my calves and to increase blood flow across my IT band and quads I rely on Recovery Plus Program. Thanks Compex!”

About Compex:

Compex is the Neuromuscular Electrical Muscle Stimulation (NMES) device of choice for athletes, coaches and trainers around the world.  Pioneering electrotherapy techniques through extensive research and innovation spanning the last three decades, Compex’s flagship “Muscle Stim” devices are used to improve physical performance, speed recovery in preparation for the next performance, and for rehabilitating the muscle for peak performance.

Compex enables athletes to safely customize their training, exercise more muscle fibers in less time, and recover faster. The result is a more efficient workout with less risk of injury and virtually no cardiovascular fatigue.  Learn more at www.ShopCompex.com

Compex sponsored athlete Mirinda Carfrae wins Ironman Hawaii for a 3rd time

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Compex, the leader in electric muscle stimulation devices, is proud to announce that its sponsored athlete, Mirinda “Rinny” Carfrae, 33, has won the 2014 Ironman World Championship title in Kailua Kona, Hawaii. On October 11, more than 2,100 high performance athletes began the grueling course, which consists of a 2.4 mile swim, 112 mile bike ride and 26.2 mile marathon run. The Ironman World Championship in Kona is known to be the most physically demanding, single day sporting event and the choppy water conditions, extremely windy bike ride, and hot and humid run made for an even more arduous experience.

Carfrae, an Australian native known for her exceptional marathon times, blew past Switzerland’s Daniela Ryf four miles before the finish line winning her second straight and third overall world title. During the 2013 Ironman World Championship, Carfrae set the women’s record for the run portion at 2:50:38. This year, she finished the 140 mile race in 9:00:55, with a 2:50:26 marathon time, making her the fourth woman in history to have won the Ironman Hawaii three times or more. She joins Paula Newby-Fraser, Natascha Badmann and Chrissie Wellington in this highly elite group.

Rinny says that crossing the finish line in Kona and defending her 2013 title was a dream. “When I started the run, I knew I had to dig and hope for the best,” she says. “I am so thrilled about the day and how it ultimately unfolded. Now it’s time to celebrate and recover!” In addition to celebrating her victory in Kona, she says she’ll be using her Compex muscle stimulator as she travels home.

Carfrae has competed in the Ironman six times and has received podium positions each time (with three gold, two silver and one bronze medal). She began competing at the age of 19 and has since dominated in marathon and half Ironman competitions.

World Champion Triathlete Timothy O’Donnell credits Compex muscle stimulation for recovery during training

Training for a triathlon is no easy feat and there are many elements that come into play when you’re working to become the best athlete possible. World champ triathlete, Timothy O’Donnell recently spoke to Outside Magazine about how he prepares for these strenuous races and credits Compex’s portable electrical stimulation machines during training.

“I have a lot of calf issues,” O’Donnell says in the magazine article. “When they get tight, I hook up the machine and it sends electrical pulses into the muscles.”

Triathlons require stamina and endurance leading up to and during the race so it’s important to maintain strength and health. The Electro Muscle Stimulation maximizes your muscle recovery so you can realize all of your fitness goals. It also flushes lactic acid by increasing blood flow to fight against the sensation of heavy legs, keeping you on top of your game. Compex recovery products also help to stimulate your endorphins to deliver pain relief, further relax muscles and even reduce anxiety.

O’Donnell will be competing in the Ironman Kona October 11on a 140.6 mile journey and we wish him all the luck. For the full article, click here.

Score Big this Football Season with Compex

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Whether you’re a football player or a football fan, the season is just about to start. Excitement is already building as the first pre-season games take place and Fantasy leagues are readying to pick their teams. American football is arguably one the most intense, full contact sports out there. Because of the aggressive nature of the game, being in peak physical condition is not only a benefit but also a necessity. If you’re not on the top of your game, someone else will be.

Training and conditioning are not only key for performance but also injury prevention. A full contact sport like football wracks up a number of injuries.  According to the San Francisco Spine Institute, up to 1.5 million men participate in football each year. In addition, there are an estimated 1.2 million football-related injuries per year. Injuries range from minor like sprains to severe like concussions, spinal injuries and broken bones.

So how do you keep your edge while extending your career? By building strength and allowing yourself proper recovery. Compex muscle stimulators can help you do both…and more. Adding Compex to your training program can help you up your game significantly.

Building Strength

Football requires a tremendous amount of strength, regardless of position. For example, if you’re a linebacker, you need to be ready to inflict and withstand hard hits. If you’re a quarterback or a receiver, you need to be able to handle being tackled or break through clusters of players to make a play. Most players look to lifting as a way to build muscle strength. However, when you lift, no matter the weight, there is only so much muscle you can recruit, usually around 30%. By using Compex, you can not only recruit more muscle, but target underutilized muscles as well. Compex mimics the signals your brain sends to your muscles to make them contract, but this allows you target exactly which muscles you want to strengthen. Compex can be used in addition to lifting, instead of lifting or even while you lift to build strength while reducing impact. Since Compex allows you to recruit more muscle to lift, you do not have to lift more weight, reducing the strain on joints and connective tissue.

Increased Muscle Contraction Speed

If you need jump to catch a pass or take off down the field, you need to be able to go in a split second. The faster your muscles contract, the faster your legs are propelled in the direction you want to go. Compex can help increase the speed of muscle contraction, making quick movements even faster. It does this by training your muscles to fire a certain way; the more your muscles do it, the faster they will do it. If you’re a running back or a receiver, this can make a difference in your ability to sprint down the sidelines, maneuver around the defense or catch a pass in the air while under pressure.

Recovery

Recovery is a critical part of a training program. After beating your muscles down, they need time to rebuild. Compex helps you recover by increasing blood flow to your muscles. Increasing blood flow removes waste products that build up from intense physical activity like lactic acid or debris from muscle fibers. With those obstructions removed, fresh blood is moved in to help your muscles heal. Compex can increase that blood flow up to 600% helping speed your recovery time and getting you back on the field faster. In addition, using Compex releases endorphins, making you feel good while your body recovers.

Check out our recommended training program:

compex football training program