EMS training – how does it work?
EMS training involves inducing muscle contractions using electrical impulses. The intensity is chosen depending on which muscle group you want to exercise.
To perform such workout, you need a suit made of a special material, with a built-in electrode system. After putting it on, you are supposed to perform simple exercises that, through the use of electrostimulation, bring much better results than a traditional workout. EMS is also used in rehabilitation, especially in patients who have experienced muscle weakness or atrophy.
You can do an EMS workout during a visit to, for example, a gym, wellness salon or rehabilitation clinic, but the suit can also be worn while doing your daily chores or even when you are resting. However, by far the best option is to combine exercises for a particular muscle group with electrostimulation – then the result can be observed in a short time.
What are EMS currents?
These are electrical impulses that make muscles contract, stimulating all nerve fibres. Voltage values are low (“muscle contraction is achieved at frequencies above 10 Hz” [1]), and the impulses are transmitted via electrodes placed on the skin. During training, the intensity value increases, resulting in rhythmic muscle contractions. Each impulse is transmitted at a different frequency, which is selected for a specific muscle group. The impulses have the same parameters as those generated by the human brain, so EMS training is safe for health and painless.
Advantages of EMS training
You’ll have to wait a few weeks to see the effects, but you’ll notice changes already after the first session. And this is because, as we read in a study by Małgorzata Kowza-Dzwonkowska, “after EMS, a much higher level of muscle activity is achieved over time than after any exercise regime, forcing them to use their full adaptive potential” [2].
What does EMS training provide in the long run:
- improves performance;
- reduces body fat;
- reduces cellulite;
- firms the skin;
- relieves joint pain.
EMS currents benefit not only people who care about shaping the body. For example, in seniors, they facilitate “skeletal muscle regeneration by lowering the oxidative status in satellite cells” [3] and have a great effect on motor activity.
Interestingly, EMS also contributes to physiological changes. One study showed increased oxygen uptake and cardiac stroke volume thanks to EMS, which is great news for people who suffer from chronic heart failure.
EMS currents are also used as recovery after intense exercise. Among other things, they can reduce muscle soreness (for example, after a marathon).
According to researchers, whole-body electrostimulation can be an alternative to or can complement other physical activities.
Does electrostimulation really work?
Researchers argue that yes, definitely. Kemmler’s study, which included as much as a year of electrostimulation (workouts were done twice in 3 weeks), noted a halt in muscle mass loss and a reduction in abdominal fat mass.
Based on various studies conducted in recent years, it can be said that EMS training produces three times better results than the same training using traditional methods [4]. Moreover, no side effects have been reported [5]. Compared to HIIT training, for example, with EMS you can work on your body’s fitness and appearance faster and more effectively.
Who is EMS training for?
Actually for any person who wants to improve the appearance of their figure in a relatively short period of time. EMS training is used by both amateurs and professional athletes. It is also an excellent form of training for the elderly and those who cannot exercise in the traditional way due to various medical conditions.
However, it is worth remembering that even the most effective exercises using innovative methods will not work with the wrong diet.
Who should avoid EMS workouts?
Refrain from EMS training if you have an implanted pacemaker, hypertension or epilepsy. This type of training is also better not to be used by pregnant women. For people with heart defects and those dealing with chronic diseases, it is worth consulting a specialist.
—
Sources:
[1] [2] [3] [4] Małgorzata Kowza-Dzwonkowska, Electrostimulation of Skeletal Muscles As an Aid to Sports Training, QUALITY IN SPORT 1 (4) 2018, p. 27-34, e-ISSN 2450-3118.
[5] Kemmler W, Teschler M, Weißenfels A, Bebenek M, Fröhlich M, Kohl M, von Stengel S. Effects of Whole-Body Electromyostimulation versus High-Intensity Resistance Exercise on Body Composition and Strength: A Randomized Controlled Study. Evid Based Complement Alternat Med. 2016;2016:9236809. doi: 10.1155/2016/9236809. Epub 2016 Feb 29. PMID: 27034699; PMCID: PMC4789460.