E.C.O. PROGRAM (Endorphin, Circulation, Oxygenation)
Use this program along with sleep between strength sessions to enhance recovery.
Indications for use: During your warm up and during your movement prep exercise, before a training session, race or event. Pain relief. After a training session or event to reduce metabolic toxins, during visual imagery sessions or meditation, when feeling sad or depressed. In between events or games.
Program: E.C.O. PROGRAM (Endorphin, Circulation, Oxygenation)
Cycling from 12-8 Hz in 30 sec and back for the first 6 minutes; then cycling from 8-4 Hz in 30 sec and back for the next 6 minutes. Square Wave.
Between 8 and 12 Hz we achieve a big increase in the local circulation, with all that goes along with it: increase in trophism (nourishment of the tissues) decrease in the number of metabolites, oxygenation of tissues, and a certain massage effect, adjusting the parameters so as a nice sensation is experienced.
Between 4 and 8 Hz we obtain a notable elevation in the secretion of endorphins. At the same time, we raise the intensity until we clearly notice the contraction and, upon correctly placing the electrodes, we obtain a massage affect on the muscle group on which we’re working, which elevates the pain threshold. At the same time, we notice positive affects which generally are the result of a local massage, such as intense sensation of relaxation on the zone, improvement of local circulation, decrease in metabolic toxins and improvement in oxygenation.
Delta Range – 0.5 to 4 HZ
These are the slowest recorded brain waves in human beings. They are found most often in infants as well as young children. As we age, we tend to produce less delta even during deep sleep. They are associated with the deepest levels of relaxation and restorative, healing sleep. They have also been found to be involved in unconscious bodily functions such as regulating heart beat and digestion. Adequate production of delta waves helps us feel completely rejuvenated after we wake up from a good night’s sleep. If there is abnormal delta activity, an individual may experience learning disabilities or have difficulties maintaining conscious awareness (such as in cases of brain injuries).
- Frequency range: 0 Hz to 4 Hz (Slowest)
- Too much: Brain injuries, learning problems, inability to think, severe ADHD
- Too little: Inability to rejuvenate body, inability to revitalize the brain, poor sleep
- Optimal: Immune system, natural healing, restorative / deep sleep
Theta Range – 4 HZ to 8 HZ
This particular frequency range is involved in daydreaming and sleep. Theta waves are connected to us experiencing and feeling deep and raw emotions. Too much theta activity may make people prone to bouts of depression and may make them “highly suggestible” based on the fact that they are in a deeply relaxed, semi-hypnotic state. Theta has its benefits of helping improve our intuition, creativity, and makes us feel more natural. It is also involved in restorative sleep. As long as theta isn’t produced in excess during our waking hours, it is a very helpful brain wave range.
- Frequency range: 4 Hz to 8 Hz (Slow)
- Too much: ADHD, depression, hyperactivity, impulsivity, inattentiveness
- Too little: Anxiety, poor emotional awareness, stress
- Optimal: Creativity, emotional connection, intuition, relaxation
Alpha Range – 8 to 13 HZ (relaxed but awake)
This frequency range bridges the gap between our conscious thinking and subconscious mind. In other words, alpha is the frequency range between beta and theta. It helps us calm down when necessary and promotes feelings of deep relaxation. If we become stressed, a phenomenon called “alpha blocking” may occur which involves excessive beta activity and very little alpha. Essentially the beta waves “block” out the production of alpha because we become too aroused.
- Frequency range: 8 Hz to 12 Hz (Moderate)
- Too much: Daydreaming, inability to focus, too relaxed
- Too little: Anxiety, high stress, insomnia, OCD
- Optimal: Relaxation
Put electrodes over the muscle belly of the muscles that you are about to use, turn intensity to a slight sensation or slight contraction. If doing before a race, event, or training session do NOT turn the intensity too high. We do not want to fatigue the muscles.
Now do your normal movement prep exercises or warm up exercises you do before you training or event. Use this time to also do visual imagery for your race or event.
Pain and injury
Individual results may vary.