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What Is It?
EMS stands for electrical muscle stimulation; in training, a machine delivers electrical pulses that stimulate muscle contraction. If you're thinking, "But wait, electrical impulses in the body already stimulate muscular contraction. It's called action potential!" then congrats — you aced physiology! And you are correct. But EMS heightens those contractions, intensifying your workout in a way that your body could not on its own.
"Every day our brain sends electrical impulses to muscles to achieve movement. EMS uses the same natural principle to stimulate your muscles," said Jose Luis Zamor, founder of SF-based EMS training facility.
It makes your exercise even more challenging and can help you burn more calories. A Wall Street Journal reporter said it made her four-pound weights feel like 20 pounds.
How Does It Work?
You strap yourself into a device — connected to an EMS machine — that places electrodes all over your body on different muscle groups. These electrode pads are placed on the bulkiest part of your muscle and typically secured by velcro straps (sometimes you wear a vest).
"Our device comprises of a special suit equipped with 10 electrode pairs matched with a comfortable and breathable material that allows a freedom in exercise," said Zamorono. "A vest and a pair of shorts made of light and strong fabric are the heart and soul of the our devices." He also mentioned that they're not like sweaty, gross gym rental equipment — they're made of "antibacterial, easy-to-clean, and breathable fabric."
Once you're all hooked up, a trainer guides you through a workout that is tailored to your body, and the pulses start firing up your muscles. "Paired with a certified personal trainer and EMS device, the client begins with simple gymnastics and strengthening exercises," Zamorano told POPSUGAR. The workouts can be as short as 20 minutes, but they claim to be as effective as a three-hour session.
"This begins the process of muscle development and fat burning, which is up to 10 times more efficient than working out manually," which essentially means you can get a better workout with less exertion. "As all muscle groups are exercised at the same time, the average length of a workout session is reduced to one-sixth," said Zamorano.
After an ultraintense workout, the electrode pads go into "massage mode" for your cooldown, so you can recover quickly and reap the benefits of your training session.
"The stimulation of 350 muscles combined with active exercise obtains outstanding results," Zamorano told us. "No other training method exercises all the body's muscle groups as effectively. This combination makes our technology a unique and highly effective training method, allowing you to reach your fitness goals in just two 20-minute sessions per week."
Is It Safe?
EMS reportedly does not hurt, and anyone can do it, regardless of skill level. Bulletproof founder Dave Asprey told The Fashion Spot, "There's definitely a strong feeling, but it's not really pain. It's tingly."
This is a "don't try this at home" scenario, according to some governments (including ours). In 2009, the FDA warned about muscle stimulators that claim "girth reduction, loss of inches, weight reduction, cellulite removal, bust development, body shaping and contouring, and spot reducing," saying that they're "misbranded," and said, "There are currently no acceptable uses for these devices when labeled for over the counter use." The Health Ministry in Israel had similar sentiments and warns against the use of EMS at home or in the gym, warning that the equipment should only be used by "doctors and physiotherapists for diagnosis of medical problems and rehabilitation."
Speaking of those over-the-counter spot-reducers, Zamorano said this is not the same kind of technology. "Our electric muscle stimulation method combined with active exercise helps muscle development and toning, and is NOT to be confused with the beauty treatment, commonly applied in a lying position with no activity."
Because this kind of muscular stimulation has been used in physical therapy treatments for years, and EMS training (when done correctly) is done with a professional machine and trainer, it's likely safe to try, but as always before you try anything new with your body, check in with your doctor.
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Only 20 minutes of EMS training can replace 2 hours of regular workout, 30 minutes of swimming
By training without additional load. The electrostimulation belt helps relieve cramps and aches that may appear during sports training.
Electrical muscle stimulation sends a signal to the muscles to promote muscle movement, which will help sculpt and tone your abs.
Training with almost no physical fatigue. Finally from an efficiency point of view, your efforts will be rewarded quickly, the first results will be felt after about two weeks.
Training that Improves circulation In the legs and Arms. You just put the belt on your belly and activate it and you can use it while watching TV, listening to music, or any other entertainment.
With a balanced diet and 20-minutes workout twice a week. The vibrations provided by the electrodes make it possible to target and combat the fatty mass in the abdominals, arms and glutes in order to build muscle.
Normally, our muscles are made to move by signals transmitted by the brain through our nervous system.
EMS, short for Electrical Muscle Stimulation, uses electrical impulses to create an involuntary muscle contraction and get your workout going.
Normal physical activity uses approximately 30% of a muscle fibres leaving 70% dormant. EMS can effectively target and stimulate these dormant fibres.
✔️ EMS devices send an electrical current into muscles to make them contract.
✔️ Impulses are sent from the device to a series of electrodes, which are placed on the skin over the muscles being targeted.
✔️ Muscles naturally contract in response to electrical signals sent by your brain.
✔️ EMS machines replicate these impulses, causing muscles to contract on command.
✔️ The devices can contract the muscle beyond what is normally achieved during a workout.
✔️ This gives users a 'pump', as the muscles start to swell and feel firm.
✔️ But while an EMS device may be able to strengthen or firm a muscle, no EMS devices has been proven for muscle growth or weight loss.
✔️ EMS has been used in physical therapy settings for years, particularly in patients recovering from injuries.
5 Reasons to Use EMS in Conjunction with Strength Training
Have you considered the use of EMS in conjunction with strength training?
If you’re involved in athletics in any significant way, the chances are you’ve heard of a thing called EMS. EMS (electrical muscle stimulation) uses gentle electrical impulses to stimulate the muscles to contract them, then relax the muscles again. This works like a passive exercise, increasing blood flow to the area and encouraging muscle growth. Lots of people in the sports performance community agree that EMS is a valuable asset for athletes of all kinds. If you’re not using EMS in conjunction with strength training you should be. Here’s why.
Research Proves That EMS Works
Lots of recent research and clinical studies have shown that using EMS in conjunction with strength training is consistently beneficial. It helps to enhance strengthening exercises and to encourage performance gain. Those who argue against this are generally not using EMS along with a strength training program, which is a necessary component. While both EMS and strength training offer benefits on their own, it’s the combination of the two where the real benefits are revealed.
EMS Increases Strength Without Exhausting the Athlete
EMS therapy can be applied while sitting still, or even on the go. It doesn’t require further expenditure of energy from an athlete that may already be pushed to the limits. The cumulative effects of EMS in conjunction with strength training create stronger development and with less physical and mental energy and time from the athlete.
EMS Provides a Complete Muscle Contraction
There are lots of little details that can affect the efficiency of a workout. For instance, if an athlete is stressed or distracted this can actually be detrimental to a workout. This is because if the mind is relatively occupied, the autonomic signals in the body and the brain won’t be as precise. As a result of that, a muscle contraction from a workout won’t be as complete as possible.
EMS bypasses all of this and works directly with the muscle, creating clean and full contractions.
EMS Makes Recovery Easier
Not only should athletes use EMS in conjunction with strength training for its strengthening purposes, but also as a recovery tool. Everything about EMS therapy—the muscle contractions, the increased blood flow, the portability—helps hasten recovery. As EMS promotes circulation to the area where it’s applied, it cuts down on swelling and makes the rest period more productive.
EMS Is Portable
Most EMS devices are compact and battery operated. The portability of EMS is excellent for athletes who have to travel, and sit still for long periods of time. EMS can keep muscles and joints flexible and warmed-up in between strength training sessions. EMS is especially useful for those athletes with tight schedules, as it can be applied during other “rest” activities. Use it in the car (but not while driving), on the plane, while you’re surfing the internet or over a meal.
If you’re not applying EMS in conjunction with strength training you’re missing out on an opportunity to take your performance to the next level.
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Full-body EMS training is a highly effective and time-efficient training method for increasing muscle strength and mass whilst simultaneously reducing body-fat. A training session lasts just 20 minutes and is always conducted by a qualified trainer who monitors the training and its success.
Once a week is sufficient for reliably achieving individual goals, with its effectiveness proven in numerous scientific studies. Training should take place on an agreed date. Ideally, once a week – for 20 minutes!
This means that EMS training can be regularly scheduled and personally monitored by both sides. Week after week, this provides a significant training stimulus, which guarantees to help you reach your goal as efficiently as possible.
Muscles are made of extremely fine fibres which can be classified as slow-twitch and fast-twitch muscle fibres.
Fast-twitch muscle is relatively easy to build with consistent training, and it characteristically leads to a toned body.
However, to activate these muscles one would need to train at a load heavy enough to become out of breath, and therefore requires hard training.
EMS allows an approach which targets fast-twitch muscle even under a slight load, and therefore it can more easily lead to a change in appearance.
EMS is a well-researched technology that has been established for many decades. Sessions always take place in conjunction with a knowledgeable trainer which helps to ensure safe operation. Trainers are taught using structures which have been specifically designed to ensure safety is integrated into the programming from the very beginning. Guidelines for safe use have been developed by examining practical experiences and combining them with scientific research. These safety-first rules are now the gold standard for all professional EMS providers.
Personal training is a key part of EMS training as each session is monitored closely by the trainer.
Their job is to find a balance between the performance level the participant is working at and their objectives, ensuring motivation levels remain high throughout.
One of the trainer‘s main tasks is to ensure regular sessions take place, helping to build long term habits and holistic changes in behaviour, ultimately leading to clients following a more active lifestyle.
20Hz – A frequency that can train muscles effectively. Proven by global authorities in sports medicine.
Professor Toshio Moritani is a driving authority in the field of sports science and has been researching and studying the training effects of EMS for over 40 years.
The various EMS devices available in the market are set at a variety of frequencies, but Moritani’s studies focused on muscle development and discovered that effective training of the muscles is best achieved at a frequency of 20Hz.
Emeritus Professor, Kyoto University
I’ve always said to myself that consistent effort to improvemy capabilities is the key to becoming the world’s best.EMS is an important factor in achieving that improvement.Outstanding performance is the result of daily training.It isn’t magic. It’s persistence.
The installed training programme, designed under the supervision of professor Toshio Moritani and Cristiano Ronaldo, is 23-minutes from start to finish.Exercise intensity increases gradually over time, and the programme changes automatically from warm up to training and cool down.Once the programme is completed, the power switches off on its own. All you have to do is push the Start Button and get ready to train.
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