EMS training is gaining popularity – more and more people are slipping into skin-tight suits and vests with built-in electrodes after work so that electrical impulses can train their muscles and melt away their pounds. Just 20 minutes of electrical muscle stimulation per week is said to be enough to replace classic exercise. What is the truth about this new form of fitness training? Can EMS really accelerate weight loss and effectively support muscle building? Find out here whether the “fitness revolution” delivers what it promises and what to look out for in EMS training.
What is EMS training?
EMS stands for electro-myo-stimulation – simplified is also often spoken of electro-muscle stimulation, electro-stimulation training or electrical muscle building. The principle behind it is simple: during physical exertion, our nerves transmit electrical impulses from the brain to our muscles. The muscles then contract, they contract. In EMS training, the physical effort is supported electronically: While performing short range-of-motion exercises, a low current pulse is sent externally to the muscles to increase their natural contraction and thus train them.
EMS: exercising under electricity
In EMS training, the stimulating current impulses, known as stimulation current, originate from electrodes that are incorporated into special functional clothing. This clothing usually consists of a tight-fitting full-body suit that is sprayed with water for better conductivity, as well as a vest, a waist belt and cuffs on the arms and legs where the electrodes are located. This clothing is wired to a device that generates the current pulses. Each muscle group can be controlled individually via controllers. Depending on the device, these are, for example:
- Chest
- Belly
- Back
- Shoulders
- Butt
- Arms
- Legs
Successes in physiotherapy
The origin of electrical muscle stimulation is in physiotherapy. There, stimulation current has been used for many years – for example, after an injury or knee surgery – to specifically rebuild the muscles or prevent muscle atrophy. However, no special suits are needed for this, but electrodes are stuck individually onto the skin at the appropriate point. As a short-term rehabilitation measure to build muscle, EMS has already achieved good results.
Effect on the musculature
If muscles are repeatedly stimulated to contract – whether through physical activity or electrical impulses from electrodes – they will be strengthened in the long term. So with EMS, the muscles are trained without having to move them much. EMS training is considered by many experts to be effective in building muscle mass, especially in strengthening the back muscles, and even in preventing diseases. This is at least indicated by initial studies at various German universities, even though research in this area – especially with regard to the long-term effect – is far from complete. EMS training is considered very efficient and is said to make muscles grow much faster than normal strength training. The various muscle groups can be trained individually or simultaneously. In addition, training with the electrodes is said to be able to reach the deep muscle layers – much better than with other sports. Initial effects are said to be seen after just a few sessions.
EMS training: this is how it works!
EMS training combines stimulation current impulses via the wired functional clothing with the simultaneous performance of exercises. Classics such as situps and squats are used here, but also isometric holding exercises, i.e. tension exercises. As a rule, four-second current flow and exercises are alternated with four-second rest. A trainer shows which exercises to perform and also specifically regulates the current flow for each muscle group. Typically, the flow of current in the body should not cause pain, but a tingling sensation is considered normal. It is recommended that EMS training be done once or twice a week at most, for 15 to 20 minutes each time. More frequent sessions are not recommended, as electrostimulation training puts a lot of strain on the body and requires appropriate recovery periods. Sufficient breaks are all the more necessary when EMS is combined with a normal sports program.
Fit and slim without effort?
EMS training sounds like fitness for lazy people. But you should not underestimate EMS. The current pulses intensify the contraction of the muscles triggered by the exercises. This makes the exercises much more strenuous and even easy-looking movements can become sweaty feats of strength. Calorie consumption during EMS training is said to be about 17 percent higher than during a comparable workout without additional electrodes. As a rule, you still consume more calories during conventional exercise, because usually a normal sports program lasts much longer than 20 minutes.
EMS instead of sports?
Tempting is the thought, of course, instead of hours of jogging, swimming or weight training simply send 20 minutes of electricity pulses through his body. But can electromuscular stimulation actually replace exercise? According to the current state of knowledge, EMS is certainly suitable for building muscle mass. A higher muscle mass in turn means higher energy consumption – even at rest. In this respect, EMS training can also support weight loss.
Not a substitute for endurance and coordination training
One should be aware that electrical muscle stimulation only strengthens strength. However, EMS cannot replace endurance training. The targeted strengthening of the condition is important for the vessels as well as for a healthy cardiovascular system. And muscle building is also said to be more effective when EMS training is combined with classic strength training. Experts also point out that coordination must also be specifically trained. Those who want to strengthen their muscles for a particular sport through EMS should therefore imitate movements that are typical for that sport during training. Furthermore, although the joints are not stressed by EMS training, they are also not trained and can be damaged as a result. Therefore, EMS training should only support the regular sports program, not replace it.
Risks and side effects of EMS
On the Internet, numerous before-and-after pictures and positive testimonials testify to the possibilities of EMS training. One may or may not be skeptical of these – in fact, however, many proponents of this training method can also be found among sports scientists. Nevertheless, some people also report negative experiences. Critics warn of the following side effects of EMS:
- Nausea, headaches and circulation problems.
- Increased risk of overuse and even damage to the muscles, as natural mechanisms to protect against overstretching are overridden
- Severe muscle soreness
- Muscular imbalance (uneven training of the body).
- Ligament injuries due to a regression of bone and connective tissue due to lack of training of the joints.
The relatively intense EMS training also results in an increased release of the enzyme creatine kinase (CK). This enzyme is broken down via the kidneys – experts warn that greatly excessive CK levels can lead to kidney damage in the long term. However, there is no need to worry about a possible effect of the current on organ and heart muscles: these are not affected by the low-frequency current pulses.
4 important basic rules for a healthy EMS training.
- Drinking plenty of fluids is fundamentally important – especially if you exercise. However, it is even more important during EMS training. This is because large amounts of water can collect in the muscles during training. This can cause circulatory problems if you have not drunk enough before EMS training. Also with regard to the increased CK levels caused by EMS training, it is particularly important to drink enough fluids to support the kidneys. If, as a result of EMS training, the urine turns dark, it is essential to consult a doctor.
- It is important to schedule sufficient recovery periods between training sessions and not to train more frequently than once or twice a week.
- The training must not be too intense. To endure pain in order to put the controllers on a higher level and supposedly achieve greater effects, harm the health more than benefit it.
- The EMS training should always be completed under expert guidance and seen only as a support to a conventional sports program.
If you take these four basic rules to heart, EMS training is considered safe for healthy people.
For whom is EMS suitable?
Not for everyone EMS is equally suitable, in some cases, the electrical muscle stimulation is even considered harmful – such as heart problems. People with, for example, are advised against it:
- Pacemaker
- A cardiovascular disease
- Increased risk of thrombosis
- Epilepsy
- Cancer
- Multiple sclerosis
- Spasticity
- Implants
- Skin problems
- Sensory disturbances
- Feverish cold
EMS training is also not recommended during pregnancy. In principle, it is advisable for anyone who wants to try the electromuscular stimulation, first consult with his doctor.
EMS: costs and providers
EMS is offered in special EMS studios. Often, however, the training can also be done in the gym. The cost of a 20-minute EMS workout varies depending on the provider, but is on average around 20 to 25 euros. So if you train once a week, you’ll pay around 1,000 to 1,300 euros a year. Nevertheless, it is not advisable to buy a home device and train on your own. EMS training should only be done under professional guidance. With good providers, you get an individually tailored training program that gradually increases. When choosing an EMS studio, it can be helpful to look for TÜV certification. Not only the equipment is tested, but also the training of the trainers, the training program and the hygiene standards.
Conclusion: EMS to support muscle building.
For those who have little time for sports or cannot or do not want to exercise for other reasons, EMS training – provided it is carried out under professional guidance – can definitely be a good way to train muscles or support fat loss. The abdominal and back muscles in particular can benefit from this form of fitness training – making it ideal for people who sit a lot (for example, due to their job). Electromuscular stimulation is comparatively expensive, however. In addition, it should be remembered that EMS training is no substitute for conventional strength training and especially not for coordination or endurance training – just as it is no substitute for exercise in the fresh air.
