Ever dreamt of achieving great workout results in less time than watching an episode of Bridgerton? Electro Muscle Stimulation (EMS) might make that dream a reality. This futuristic exercise involves wearing a suit with electrodes targeting specific muscles for quick and effective workouts.
Celebrities like Ashley Graham and Lindsay Lohan are already fans, and EMS instructors claim it can yield significant results in just 15 or 20 minutes.
But is this too good to be true, or is there something substantial behind the hype?
In this article, we’ll delve into what EMS training entails, how it operates, the benefits it offers, and crucial factors to consider before incorporating it into your fitness routine.
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What is EMS Training?
EMS (Electric Muscle Stimulation) training is a highly effective form of workout that utilizes low and mid-frequency electric currents to enhance the body’s natural muscle contractions. Unlike traditional training methods, EMS engages more muscle fibers, providing a more intense and efficient workout.
During an EMS session, you wear a specialized suit equipped with electrodes that deliver electrical impulses to targeted muscle groups. These impulses prompt involuntary muscle contractions, mimicking the effects of traditional exercises. The result is a comprehensive and time-efficient full-body workout.
EMS Training claims to offer a range of benefits, including weight loss, increased physical strength, muscle growth stimulation, and relief from tension and muscular imbalances. The workout can be adapted to individual goals, making it suitable for various fitness levels.
Moreover, some people have reported reduced back pain, and the increased muscle tone and blood flow associated with EMS may have positive effects on cellulite.
The Science Behind EMS Training
EMS (Electric Muscle Stimulation) training is grounded in principles derived from human physiology and neurology, specifically focusing on the mechanisms of muscle contraction.
Our muscles typically contract in response to signals from the nervous system during physical activities. In EMS training, this process is mimicked by using external electrical impulses to directly stimulate the muscles. Electrodes placed on the skin deliver controlled electric currents, bypassing the usual neural pathways.
Muscles are made up of motor units, consisting of a motor neuron and the muscle fibers it stimulates. EMS activates these motor units directly, resulting in involuntary muscle contractions. This mirrors the contractions experienced during traditional exercises.
One key advantage of EMS is its ability to engage a higher percentage of muscle fibers compared to voluntary contractions in traditional workouts. This is especially beneficial for reaching deeper muscle layers that may be challenging to activate through conventional training.
The overarching goal of EMS is to achieve total muscle contraction, meaning that a larger portion of the muscle is activated simultaneously. This comprehensive activation contributes to a more efficient and effective workout.
EMS training offers customizable intensity, allowing users to adjust the electric impulses based on individual fitness levels and training goals. This adaptability makes EMS suitable for a diverse range of users.
Physiologically, EMS has been shown to elicit metabolic responses and increased blood circulation. These effects can contribute to improvements in muscle tone, strength, and may play a role in addressing aesthetic concerns like cellulite.
EMS Device and Equipment
The miha bodytec EMS system, recognized as a global market leader, represents cutting-edge equipment for EMS Training. This system consists of two main components: the control unit and a set of electrodes worn by the client.
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Control Unit: This is the powerhouse of the system, responsible for generating and regulating electric impulses. These impulses are crucial for stimulating muscle contractions during the EMS training session. The control unit plays a central role in customizing the intensity of the workout.
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Electrodes: These are wearable components of the system, integrated into a vest, a belt, and two sets of straps. The vest, belt, and straps are designed to target specific muscle groups, providing a comprehensive full-body workout. Each muscle group is treated as a separate transmission channel on the control unit, allowing for individualized intensity adjustments.
A cable connects the electrodes to the control unit, serving multiple functions. It ensures a secure connection between the device and the client, acting as a fail-safe for safe training. The cable also maintains the proximity of both the trainer and the client to the control unit, enabling real-time adjustments to the intensity of the electric impulses.
In case of an emergency, the cable provides a quick and straightforward means to literally “pull the plug” and instantly halt the session, ensuring safety and control.
All fabrics used in the miha bodytec system are of high-tech quality and possess antimicrobial properties. As part of their hygiene concept, each client is provided with their own set of functional compression wear, including a t-shirt and shorts. Worn beneath the vest, belt, and straps, this functional wear eliminates direct skin contact and is designed to optimize the transmission of electric currents by retaining moisture on the skin.
Learn more: Best Ab Stimulators
How Much Does an EMS Session Cost?
The cost of an EMS (Electric Muscle Stimulation) session typically falls within the range of £40 to £120, and this can vary based on several factors.
The key determinants include the level of additional services provided and the type of facility where you choose to undergo the training, whether it’s at a boutique gym or with a mobile Personal Trainer.
It’s important to note that, compared to a regular fitness club membership, an EMS session might seem relatively more expensive.
If you want to save money, you may consider buying ab stimulators.
How Often Can I Do EMS Training?
During the initial eight to ten weeks of EMS (Electric Muscle Stimulation) training, it’s recommended to limit sessions to once a week. This period serves as an adaptation phase, allowing your body to get accustomed to the unique impulses generated during EMS workouts without the risk of overtraining.
Following this initial phase, it is advised to maintain a minimum of four days between each EMS session. This time gap is crucial for your body to regenerate and adapt to the electrical impulses, safeguarding you from potential overtraining issues.
When determining the frequency of your EMS sessions, consider your current fitness level and overall well-being. It’s essential to communicate your goals clearly, whether you intend for EMS training to be your primary workout or a complementary addition to your regular fitness routine.
Remember, as with any form of exercise, proper regeneration is key. Just like traditional training methods, EMS follows the principle of supercompensation, where the body rebuilds and strengthens during the recovery phase.
Can I Do EMS-Training at Home?
Certainly! If you can find an EMS Personal Trainer who offers home visits, you can absolutely bring the benefits of EMS-Training directly to your doorstep. This is a convenient and personalized option, and we highly recommend it, as the quality of your EMS session is often influenced by the expertise of the person guiding you through it.
Now, if the idea of purchasing your own EMS system for home use has crossed your mind, here’s a crucial consideration: the success of EMS-Training is closely tied to having a personal fitness coach. Without proper guidance, an EMS device at home might end up as neglected as that home exercise bike many of us have regretfully stored away.
While there are various gadgets like ab stimulators and belts available for at-home purchase, it’s important to note that the effectiveness of EMS-Training goes beyond standalone devices.
If you need more guidance, make an appointment with our online personal training.
Which is The Best EMS Device?
When it comes to EMS (Electrical Muscle Stimulation) devices, finding the right fit for your needs is crucial. Here are three top ab stimulators, each catering to specific fitness goals and preferences:
1. Slendertone Abs 8 Toning Belt
With 10 toning programs and 100 intensity levels, this comfortable belt is designed to reshape your midsection in just 8 weeks. It targets all four ab muscles, including the challenging transversus abdominis. Offering both passive and active programs, it’s versatile for use during various activities.
- Read more: Slendertone Abs Belt Review
2. Therabody PowerDot 2.0 Duo Smart Muscle Stimulator
This FDA-cleared device not only provides EMS but also aids in pain relief, faster recovery, and improved workout performance. The duo version accelerates results with two pod devices. It includes transcutaneous electrical nerve stimulation (TENS) for pain relief, and personalized treatments through a smart app ensure optimal pad placement.
3. Sixpad Abs Belt
Developed by EMS Authority Professor Toshio Moritani, this belt sits atop your abdominal muscles, featuring six gel pads aligned with each muscle. The 23-minute stimulation cycle progresses through warm-up, training, and cool-down phases. SIXPAD transmits external electrical stimuli, mimicking a core workout. It allows intensity adjustments on the device and offers real-time insights into worked muscles through the SIXPAD training app.
- Read more: Sixpad Abs Belt Review