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In default settings, the Main Phase of an Endurance Program
runs for 40 minutes and generates 200 9-second contractions
(including ramp up and ramp down periods) for every 3-second
active rest period.
Endurance Programs are generally recommended for athletes
who are primarily involved in endurance-focused sporting
disciplines (e.g. marathon running, Iron Man, etc.) and/or are
interested in further increasing the proportion of slow twitch
fibers in their muscles.
At the gym, endurance training consists of several sets of 15-
20 reps with 50-60% of your 1RM (max weight you can lift for
1 repetition) weight.
RESISTANCE I/II
PowerDot Resistance Programs target ‘red’ (type IIA fast twitch)
muscle fibers, which are responsible for both the endurance and
the strength of a muscle, though not to the same extent as the
‘more specialized’ type I and type IIb fibers.
In the default setting, the Main Phase of Resistance Program I
generates 100 8.5-second contractions/7-second active rest
periods, in around 26 minutes of running time.
The Main Phase of Resistance Program II generates 75 8-second
contraction/8-second active rest periods and runs for 20 minutes
at a higher stimulation frequency than Resistance Program I.
Resistance Programs also help improve the overall tone and the
aesthetic properties of stimulated muscles. In some cases, they
even assist in developing additional muscle hypertrophy.
Resistance Programs are suitable for athletes involved in sports
that demand both endurance and strength, such as gymnastics,
wrestling, etc.
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