Street running races, triathlons, or cycling competitions—most adult participants try to find enough time to train alongside work. However, developing endurance usually requires long workouts!
How can you “gain” training time? That’s what muscle stimulation is for!
It can even be done passively (for example, in the office while working) and its effects are almost identical to traditional training. Almost, because while stimulation alone can improve muscle strength and metabolic and endurance properties, adapting the respiratory and circulatory systems still requires actual training work.
Muscle stimulators are especially worth integrating into a training program for those whose lifestyle doesn’t allow “unlimited” training time, but who have enough passive time when stimulation can be performed (e.g. while sitting in an office).
About Endurance
- Endurance sports involve long-duration activity at low or moderate intensity.
- Endurance shows itself during sustained effort—the later fatigue sets in, the more enduring the individual.
- Good endurance also means the ability to recover quickly; after exertion, the athlete can recover in a short time and perform again.
- An individual’s endurance is determined by the ratio of fast and slow muscle fibers, the development and condition of the circulatory and respiratory systems, as well as metabolism and nervous system function.
Muscle Stimulators in Endurance Development
- Muscle stimulators can be effectively used to develop endurance both in the preparatory phase and during competition season.
- Modern sports electrostimulators come preloaded with programs designed to help improve endurance.
- Electrostimulation can be done passively—outside of training sessions—or actively—performing physical exercises during stimulation, complementing voluntary contractions with the device’s impulses.
Reasons for Effectiveness
- Properly set stimulation impulses ensure a high level of recruitment, causing a significant portion of muscle fibers to contract.
- Electrostimulation provides more efficient muscle contractions than traditional training.
- With a muscle stimulator, you can isolate and develop specific fiber types (slow, fast, and intermediate), with the effects “regulated” by frequency.
About Endurance Programs
Capillarization Programs:
During physical exertion, muscle oxygen demand increases rapidly. Regular training triggers the body’s adaptation. Muscle fibers thicken and strengthen, and the circulatory system adapts to their greater oxygen needs. The heart’s performance improves, and simultaneously, the network of tiny vessels (capillaries) in the muscle tissue develops. New capillaries form—this is capillarization. The main goal of capillarization programs is to “develop” and “train” the capillary network in the muscles to meet high oxygen transport demands during competition. Better capillary supply improves tissue oxygenation under heavy physical stress and reduces fatigue. Additionally, capillarization stimuli stimulate blood flow to the muscles, improving endurance and aiding recovery. Capillarization programs are recommended during the first weeks of physical preparation for any sport. In endurance sports (running, cycling, etc.), they can be used throughout the season—but during competition periods, only 1–2 times per week.
Aerobic Endurance Program:
In sports requiring prolonged, intense exertion—like cycling, running, or cross-country skiing—the effort remains at moderate to high levels but below maximum, meaning muscle activity is aerobic (oxygen-rich). Aerobic training aims to extend the aerobic zone so that muscles continue working aerobically even at higher intensities. This endurance-building aerobic program involves long training sessions (minimum 30 minutes). The stimulation frequency is low, tailored to improve slow-twitch fiber aerobic capacity. As part of general training, use it 2–3 times per week throughout the season. During the preparatory phase, it may be used more frequently—up to every other day.
Endurance Strength Program:
This program prepares muscles for sustaining maximal efforts over time. Examples include canoe sprint, where the race lasts a few minutes with continuous near-maximal effort, and combat sports. Initially, muscles are well-oxygenated, so performance is aerobic. Over time, oxygen demand exceeds supply, and anaerobic (oxygen-deficient) conditions arise. Metabolites (e.g., lactic acid) and toxins form, causing fatigue and even pain. This program readies muscles for maximal efforts, helps counteract toxin buildup, and reduces fatigue. It involves many long contractions followed by short active rest periods. It is recommended for sports requiring prolonged, intense muscle work (combat sports, canoe sprint). As part of general training, use it 2–3 times per week during the season, and during the preparatory phase consider every other day.
Recover After Training!
Recovery Programs:
After active muscle work, muscles need rest. During rest, energy and nutrient stores are replenished, and metabolic waste is cleared. More effective recovery means muscles are ready for the next effort sooner. A well-rested muscle benefits both preparation (enabling higher training intensity) and competition (providing fresher muscles for repeated efforts). Recovery programs alternate muscle vibration and gentle contractions. They stimulate blood flow, aiding waste removal and reducing fatigue. Recovery programs are recommended for all sports immediately after training or competition. In sports with multiple matches, bouts, or heats in one day, use recovery programs during breaks!
