EMS training: can electrical muscle stimulation replace gym work?

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The fitness of the future promises a 20-minute EMS workout to replace 3 hours of gym workout. The life hacker understands whether this is really so.

EMS training (Electrical Muscle Stimulation) is a device stimulating muscles that sends electrical signals through electrodes attached to the surface of the skin. Thus, impulses are formed, similar to muscle contractions during strength training. There are several types of electrostimulating exercise machines, the most common are Miha Bodytec (Germany) and X-body (Hungary). The difference between the two lies in the depth and strength of the impulses produced, but for fitness purposes it is not fundamental.

Electrical muscle stimulation began to be used back in the 1960s by Soviet scientists to rehabilitate astronauts whose muscles atrophied during space flights. In the 1970s, this method was used in Germany in physical therapy and accelerated recovery of athletes.

EMS training principle

During normal physical activity, contractions and, as a result, muscle growth occur. EMS technologies increase the intensity of these contractions using subtle micro-pulses. The effect of such training does not depend on the efforts made, but on the trainer's knowledge of biomechanics, the correct body position, frequency, depth and strength of impulses coming from the simulator.

Feelings during electrical muscle stimulation

Impulse currents excite the whole body, as if squeezing it from all sides. Resisting them is quite difficult, so even simple exercises become a serious test. During training, the heart rate increases, and breathing may also become difficult.

How are the training sessions

Everything is exactly the same as with normal physical activity: regularity (2-3 workouts per week), rest (1-2 days) and proper nutrition are important. Try not to relax during exercise: the more tense the muscles, the more fruitful and effective the workout will be.

As a rule, one EMS training lasts up to 20-30 minutes. The trainer adjusts the power of supplying electrical impulses separately for each part of the body, based on the sensations and endurance of the trainee: for the legs, buttocks, lower and upper back, lats, abs, pectoral muscles and arms.

The session is divided into three stages: warm-up (cardio), strength exercises and lymphatic drainage massage. The warm-up lasts no more than 5-7 minutes and is a simultaneous exercise on a stepper (or ellipsoid) and performing fairly simple exercises. Strength training includes interval training: 4 seconds of work - 4 seconds of rest for 15-17 minutes. Exercises at this stage are already becoming more complicated: it will be necessary to squat, do leg swings, bends to the sides, as well as exercises for the press, arms and back. The final stage is lymphatic drainage massage. Here all you need to do is lie down and enjoy the pleasant tingling sensations.

Olga Akulina Director of the Future Fit personal training studio, Ulyanovsk

During the work week, given our frantic pace of life, it is difficult to find the time and desire for a 1.5-hour visit to the gym. EMS training in this regard is a salvation for actively working people. In 20 minutes you get a personal lesson with a trainer and the load you really need with the help of individually selected impulses. Such a workout can be safely carried out at lunchtime and still have time to put yourself in order in comfortable conditions.

Why try

1. Saving time

Nowadays, free time is sorely lacking, and sometimes it is simply not possible to devote 2-3 hours to regular workouts in fitness centers. With EMS stimulation, the training time is reduced to 20 minutes. This is enough to achieve success in working on your figure.

2. Working out muscles that are usually difficult to pump

EMS training activates 90% of all muscles in the body simultaneously throughout the entire workout, targeting even the most difficult to reach areas. Unlike conventional workouts, muscles are strengthened from within Mohd Faridz Ahmad, Amirul Hakim Hasbullah. …

3. Ability to diversify workouts and increase their effectiveness

Professional athletes use this type of training to maximize their benefits by increasing speed and strength. Personal trainers in fitness centers include EMS to speed up metabolism, promote early weight loss and muscle development.

After 3-6 weeks of EMS training, athletes made significant gains in strength, speed and power, according to a study published in the journal Sports Science & Medicine. The development of these parameters made it possible to increase the vertical height of the jump by 25% and reduce the sprint time by almost 5% A. Filipovic, H. Kleinöder, U. Dörmann. …

Testing of adolescents showed that the use of high frequency electrical stimulation in the curriculum two days a week for two months also significantly improved the high jump performance of Emilio J. Martínez-López, Elisa Benito-Martínez, Fidel Hita-Contreras. …

4. Recovery from injuries

EMS technology is widely used in medicine and professional sports. Therapists use a gentle stimulation regimen to help patients recover from injury. During electrical stimulation, there is no load on the joints, only the muscles of Mohd Faridz Ahmad, Amirul Hakim Hasbullah work. …

Who is not suitable for EMS training

• If you are not ready to spend a substantial amount. EMS training will cost you a little more than visiting a regular gym.
• If you do not want to strain and expect no stress. EMS training is often called "fitness for the lazy," but that's not true. External impulses will make your muscles (including small and deep ones) literally flutter, so performing even the most basic exercises will not seem so easy to you.
• If you are an adherent of classic workouts and only trust the weight of the barbell. Some people may like the very process of regular exercise in the gym, and electrical stimulation, on the contrary, can cause discomfort. Exercising in a wet form and tight vest is also not the most pleasant feeling.

Contraindications

Low-frequency stimulation is not harmful to health, the restrictions are the same as during normal physical activity. Among the categorical contraindications is only a prosthesis in the heart. If you have a heart condition or have an installed pacemaker, be sure to consult your doctor.

It is better to refrain from EMS training for pregnant women, as there has been no research in this area to date, but after the birth of a child, this is a great way to quickly restore the pelvic muscles.

What do you think about the fitness of the future? Write in the comments.