Toned legs, firm bottom and flat stomach in just 20 minutes a day? Sounds too good to be true, right? Well, that's exactly what EMS training promises us, which is becoming increasingly popular among fitness enthusiasts. What exactly is behind it? Is EMS effective and better than strength training in the gym?
To stay fit and healthy, sport and regular exercise are essential - we all know that. Whether HIIT, Tabata, wall Pilates, Crossfit, etc. - there are now endless sports and with the huge selection you can quickly lose track. In recent months, however, a new training method has become increasingly popular and promises us the best possible results with just 20 minutes a day. Have we piqued your interest? Then read on because we will explain everything about EMS training to you.
EMS is the abbreviation for electrical muscle stimulation and is an innovative way to train our body in a very short time. Umto optimally stimulate the muscles, electrical impulses are transmitted to the body via electrodes and EMS training has been used for several years in physiotherapy after operations or injuries. Since the early 1980s, the training method has also been used by professional athletes and there are now a large number of specialized EMS studios.
How does electrical muscle stimulation work?
The EMS training lasts between 20 and 30 minutes and you wear special clothing with electrodes that transmit the electrical impulses to the body. The suit usually consists of cuffs for the arms and legs, a waist belt and a damp vest. This might feel a bit uncomfortable at first, but the moisture ensures that the electricity is conducted better. The suit is then connected to a station via a cable or wirelessly to a monitor and the trained trainer regulates the current impulses.
The optimal pulse frequency is between 80 and 85 Hertz and the contraction and pause duration is usually 4 seconds. The electrical impulses reach all muscle groups and the deeper muscle fibers and stimulate them at the same time. During EMS training, so-calledisometric exercisescarried out in which the body is held statically in one position. These include, for example, squats, lunges, the plank, etc. Due to the very intense tension, 20 minutes should supposedly be enough to tone the body and build muscles.
Is EMS painful?
Electrical impulses that pass through our body every second - that doesn't sound particularly great at first. But don't worry - electrical muscle stimulation is by no means painful and the electrical shocks are usually in the low to medium frequency range. If used correctly, training is not dangerous for the body.
Which is better: EMS or gym?
Admittedly, EMS training sounds particularly tempting, especially for those who don't like sports or people with little time. But is EMS better than a sweaty workout in the gym? Electric muscle stimulation would be an excellent addition to your usual training method, but as a sole training method you shouldn't expect any miracles.
EMS training only activates a part of physical fitness and has little effect on our cardiovascular system, so you have to train your endurance separately. The coordination and flexibility of the connective tissue are hardly affected and strengthened. The training method definitely cannot replace a well-thought-out training plan consisting of coordination, strength and endurance.
Can you lose weight with EMS?
Many people who exercise regularly primarily want to lose weight through exercise. Is EMS training effective and can you lose weight through it? The answer to that is – it depends. According to a scientific study, young men burned just over 400 calories during a 16-minute EMS session. A 20-minute workout would total around 520-520 calories. For comparison, 20 minutes of running at a medium pace burns approximately 200 calories. However, how many calories you burn during EMS training depends on many factors, including age, weight and fitness level.
Since EMS training trains all the main muscle groups at the same time, we get the metabolism going and you benefit from the so-called afterburn effect. But remember – when it comes to losing weight, regular exercise and a diet always go hand in hand.
How quickly do you see success?
Unfortunately, it is not possible to say in general terms how quickly you will see the first successes with EMS training. Not only every person, but also every training program is very different. However, according to research, many users report that the first signs of strengthened muscles become noticeable after around 5 to 6 weeks. The reduction in body circumference should be visible after 6 to 6 weeks, depending on the initial weight, and posture will be significantly improved after just a few training sessions.
Who is it suitable for and who is it not suitable for?
As long as you train under the supervision of well-trained trainers, EMS training is suitable for every healthy person. However, there are also groups of people for whom EMS is not particularly suitable. In any case, if you have any concerns, it is always advisable to first ask your doctor whether the training method is safe for your health. EMS is not suitable for these people:
- pregnant women
- People with a pacemaker or other electrical implants
- People with cardiovascular diseases
- Diabetes
- Respiratory diseases
- Patients with open wounds and blood clots
- Epilepsy
- neurological problems
How many times a week can you train?
While you could train in the gym every day depending on your fitness level, things are completely different with EMS training. Since the muscles need more time to recover from electrical stimulation, it is recommended to do a maximum of 2 workouts per week. It is even recommended for beginners to only train once a week for the first 10 weeks.
With EMS, overtraining can occur much more quickly and too much of a good thing actually does more harm than good to our health. If you train frequently, the released muscle enzyme creatine kinase (CK) increases in the blood and levels that are too high can put strain on the kidneys. So yes - when overtraining, EMS can damage the kidneys and other possible consequences include nausea, rapid heartbeat and dizziness.
