EMS comes from the physiotherapy and top sport but has been used successfully in personal training for more than ten years.
The training intensity comes not from heavy weights but from gentle electrical stimulation. Thus, EMS training puts no additional strain on joints or and the musculoskeletal system. It has been scientifically proven that EMS training achieves better results than conventional trainings and has multiple positive effects and benefits
In everyday life, your body stimulates muscles naturally by sending bio-electrical pulses down the spinal cord and into your nerve fibres. Muscles need this stimulation in order to move. Electro Muscle Stimulation (EMS) is nothing more than an amplification of the body’s own electrical pulses. The extra stimulus causes your muscles to contract more and work harder. Deep muscles are stimulated far more effectively than through conventional exercise alone, making every move stronger and delivering visible improvements more quickly.
Flexing both muscle fibre types:
It is important to flex both types of muscle fibre - slow-twitch and fast-twitch muscle fibres - to improve overall strength, fitness and body tone. Slow-twitch muscle fibres support endurance activities like walking, swimming and cycling. These fibres are always stimulated first during exercise. They contract slowly so they can keep moving for a long time without getting tired. Fast-twitch fibres support quick, powerful movements, like jumping or sprinting. They contract quickly, consume a lot of energy (in other words - they burn fat!) and deliver the strength and power you need to spring into action.
Activating all muscles:
While EMS training sessions can suit individual training needs, an important difference to other forms of exercise is that all of the muscle groups are activated simultaneously. This makes it much more time-efficient than conventional strength training or gym sessions, which typically only work a few muscle groups at a time.
EMS training has also a quick and deep-acting tightening effect on all the core muscle groups. That means you can achieve the same strengthening of low-lying muscle fibres that we’d normally associate with Yoga or Pilates exercise, without any of the time-consuming holding moves (e.g plank).
Building strength and endurance:
Typically, when you train at the gym (or doing other similar exercise), you will only use between 40 - 70% of your strength potential. EMS improves how your muscles work together and increases the intensity of your muscle contractions, enabling your body to use up to 90% of it’s potential - achieving more, in a shorter time.
Building muscles (hypertrophy) and muscle tension:
The extra stimulation given to your muscles during an EMS training session is what leads to an increase in muscle mass. After just a few training sessions, you will typically notice an increase in the size of your chest, arm and leg muscles. Several studies have also demonstrated that EMS is particularly effective at speeding up the muscle re-building process after an operation. (Note: always seek the advice of your surgeon before training after an operation). EMS training promotes the circulation of blood throughout the muscles, which can significantly help to release muscular tension and knots.
EMS promotes a high level of metabolic activity during, and for many hours after, a training session. The higher your metabolism, the better your body will burn fat and build lean muscle mass. For women, EMS training has been proven to reduce the size of common problem areas, such as around the waist, hips and thighs. At the same time, it will firm up the chest and arms. For men, EMS training reduces waist size, whilst developing the arm, chest, back and leg muscles.
Improving posture and reducing back pain:
An imbalance in the postural muscles in the back, tummy and pelvic floor can cause a variety of uncomfortable symptoms, including back pain. You might notice this particularly if you sit at a desk for long periods of time. EMS can specifically target and train these difficult to reach muscle groups, often causing a noticeable reduction in symptoms and an improvement in overall posture and flexibility.
Reducing strain on the joints and musculoskeletal system:
The EMS training intensity does not result from heavy loads, but from electrical stimulation. This is much easier on the joints and musculoskeletal system. During EMS training, the training intensity is generated by electrical stimulation. This enables the user to enjoy gentle training sessions that are easy on the joints, without any extra burden being posed by weights / dumbbells.
Improving sports performance:
In many types of sport, strength has a major impact on performance. EMS training maximises the capacity and strength of the muscles, as well as correcting the postural imbalances that can impede performance. It is an incredibly useful and time-efficient programme to run alongside conventional training for sports such as competitive cycling, athletics, football and swimming.
Correcting muscular dysbalances EMS is designed to allow for the selective targeting of particular muscle groups. This is especially important if muscular dysbalances are to be corrected. Sitting at a desk for extended periods, for example, leads to a shortening of the chest muscles and the simultaneous weakening of the shoulder and back muscles.