Implementation
EMS training can be performed without dumbbells or weights. However, the necessary equipment and expertise is required to perform it, so the training is mainly done in gyms. The athlete can use knee bends, push-ups and sit-ups in addition to the current pulses to optimize the result.
Usually the impulses are carried out for four seconds and then a break of four seconds is also observed. This change is then repeated as often as desired. For optimum effectiveness, the muscles should be tensed during the current impulse and breathing should not be forgotten. For the safety of this training method, it should be said that only the superficial skeletal muscles are reached – organs and also the heart muscles remain unaffected and do not suffer any damage.
Suitability
A training of this kind is not equally suitable for everyone. As numerous studies have shown, training success is strongly linked to the individual starting level of the athlete. This means that the more trained a person is, the lower the effects of EMS training are and the shorter the time span in which adjustments can be expected.
Laymen, amateurs and occasional athletes, on the other hand, benefit much more from EMS training. Particularly in the first few weeks, there are significant increases in performance and muscle building. Only after about half a year of EMS training does a former beginner approach a threshold above which EMS hardly achieves any significant increases.
EMS training is also not feasible for all people. With certain pre-existing conditions, such as cancer, epilepsy, cardiovascular diseases or if the person has a pacemaker, EMS training should be avoided immediately. In such cases, considerable health risks can arise that no longer justify EMS training.
Pregnant women should also refrain from training with electromyostimulation. However, it can be used again without any problems in the case of pregnancy regression, and achieves good results. In general, before starting EMS training, you should first have a check-up with your family doctor before considering training with this method.
All possible risk factors can be excluded, so that no dangers whatsoever can occur during EMS training.EMS training can be seen as a useful addition to an existing training plan, but should rarely be done in isolation. A doctor should always be consulted beforehand to exclude and minimize health risks. In addition, such training should always be conducted in the presence of an expert to ensure correct execution.
Ideally, 100% cotton clothing should be worn during the training, as this guarantees optimal conductivity. In terms of price, you have to dig a little deeper into your pocket for an EMS training than for a conventional training. Per session you have to plan between 20 and 30 Euro.
In the last few years, a large number of studies have been carried out which have confirmed the positive effects of EMS training. The muscle build-up should be possible much faster than with a conventional training plan. In addition to muscle build-up, the main focus is on strengthening different muscle groups.
These include back and abdominal muscles, leg muscles and pelvic floor muscles, which are not sufficiently developed in many people. The effects can be seen in improved stability and posture. EMS training can also make a good contribution to compensating for muscular imbalances.
By targeting specific muscle groups, malpositions due to incorrect posture can be corrected. Positive side effects are also the release of blockages and tension and pain relief, such as back pain. EMS Training has been used for a long time in the field of prevention and especially rehabilitation.
In the field of rehabilitation, this form of training serves as a rock-solid way to optimize muscle build-up after injuries. An important area of application of EMS Training is in fat loss and body shaping. There are hardly any disadvantages and the results are positive.
Through the electrical impulses the metabolic activity increases and remains increased even hours after the EMS training. This results in an increased energy requirement, which also boosts fat burning. The basal metabolic rate increases sustainably and promotes weight loss.
Women showed good improvements especially in the problem areas (waist, hips, abdomen). This form of training is also known as gentle or gentle training, as various strains are significantly reduced compared to conventional training. The cardiovascular system is exposed to much less stress and is spared by the EMS. In addition, less stress is placed on bones, tendons and ligaments. This also reduces the risk of injury enormously.
