What does EMS training involve?
In the simplest terms, it involves the use of an electric current that causes muscles to contract and stimulates them to work harder during exercise. The exercising person wears a special suit (consisting of a vest, waist belt and thigh and arm bands), which is equipped with electrodes. These, with the help of mild electrical impulses, affect the nervous system, causing muscle contractions.
Importantly, the entire process does not involve any pain or other unpleasant discomfort. During the session, the most basic movements known from functional training are performed, so the risk of injury is reduced to a minimum.
Electrostimulation combined with exercise causes us to engage more muscle fibres, resulting in a more efficient workout. A typical EMS session lasts between 20 and 30 minutes, which can be equivalent to up to several hours of typical gym training. However, it is stressed that the effectiveness of electrostimulation depends on the quality of training as well as proper diet and recovery. EMS training can therefore be considered as a method to help achieve physique goals. Depending on your needs, this way you can work on multiple muscle groups at the same time or perform isolated exercises.
EMS training – who can benefit from it?
Muscle electrostimulation has found its way into training rooms from the offices of physiotherapists. This type of training can therefore be helpful for people returning to physical activity after an injury as well as older people struggling with muscle atrophy or suffering from joint-related ailments (the risk of injury is brought to a minimum). EMS can support the training of people of all ages and skill levels – the key will be to consult the type and intensity of training with a specialist (doctor, physiotherapist), as well as a trainer.
Training with electrostimulation of muscles will also be appreciated by people who seek quick results in a short time – muscle development and fat reduction can be observed after just a few weeks. The short duration of EMS training sessions is also of importance, making this method a good choice for people with busy lifestyles.
Contraindications to EMS training are typical of electric current treatments. Electrostimulation is unacceptable for those struggling with heart and cardiovascular diseases (especially those using a pacemaker, as the electrical impulses can interfere with its function). Other contraindications include neurological diseases (e.g. epilepsy) and certain mental ailments. Moreover, it is emphasised that EMS training should not be performed during infections and inflammation accompanied by fever. Nor is it recommended for pregnant women due to the fact that the effect of electrostimulation on the normal development of the fetus has not yet been thoroughly studied. So if you want to use EMS training, it’s a good idea to consult your doctor.
What are the effects of EMS training?
The most desirable effect of training with electrostimulation of muscles is accelerated fat reduction, so it is often recommended for people struggling with abdominal obesity. Activating more muscle fibres stimulates their development and expansion – for this reason, the workout will be appreciated by those looking for a quick way to improve their physique.
EMS training also helps ensure stability and proper posture, as the electrodes arranged on the vest stimulate the deep muscles along the spine regardless of the type of exercise performed.
The benefits of EMS training are especially noted by women. This is because it has a positive effect on the skin: it improves its blood circulation and stimulates lipolysis and collagen production, which translates into a lifting effect and a reduction in cellulite – all in an extremely short time.
Is EMS training really effective?
It is often stressed that the instant effect of EMS training can be observed after just a few sessions, and visible improvement in the physique – after a few weeks. However, individual factors are of great importance here, as well as the type and intensity of training in which electrostimulation was used. During a single session, one person will burn 500 and another as many as 1,200 calories, so the final results may vary.
Tailoring EMS training to individual needs is a challenging task. Despite the support of a trainer and accurate measurement of body mass composition, the specifics of this method and the short session time do not guarantee that the intensity of the training is properly matched to the capabilities of the exercising person.
So far, research has not clearly indicated whether long-term EMS training is effective. Researchers emphasise that the method has positive effects when used as a supportive workout, but also point out that its effects are similar to other forms of conventional training, such as interval training (HIIT). Trainers, however, stress that we should combine electrostimulation with other forms of physical activity that promote cardiorespiratory endurance or general motor coordination.
What’s the conclusion? It’s worth giving it a try! Remember, however, that you will get the best results by betting on a variety of workouts.
References:
- Kemmler W., Teschler M., Weissenfels A. et al, Effects of Whole-Body Electromyostimulation versus High-Intensity Resistance Exercise on Body Composition and Strength: A Randomized Controlled Study, Evidence-Based Complementary and Alternative Medicine, 2016.
- https://www.fda.gov/medical-devices/consumer-products/electronic-muscle-stimulators, accessed on: 28 May 2024.
- Gondin J., Cozzone P. J., Bendahan D., Is high-frequency neuromuscular electrical stimulation a suitable tool for muscle performance improvement in both healthy humans and athletes?, European Journal of Applied Physiology, 2011.
- Pano-Rodriguez A., Beltran-Garrido J. V., Hernández-González V., Reverter-Masia J., Effects of whole-body ELECTROMYOSTIMULATION on health and performance: a systematic review, BMC Complementary Medicine and Therapies, 2019.
- https://www.shape.com/fitness/trends/electrical-stimulation-workouts, accessed on: 28 May 2024.
- https://www.fittechglobal.com/fit-tech-features/Strength-Training-The-fast-train/31785, accessed on: 28 May 2024.