EMS Training – Effects, Reviews, Side Effects
EMS training (Electrical Muscle Stimulation) is a modern training technique that uses electrical impulses during workouts. It's a form of physical activity growing in popularity among athletes worldwide and may help achieve desired training results in less time than traditional gym workouts.
Table of contents
- EMS training – what is it?
- How does EMS training work?
- EMS training – who is it for?
- EMS training at home – is home muscle stimulation possible?
- Muscle electrostimulation – effects
- EMS training – reviews. Does muscle electrostimulation really work?
- EMS training – contraindications
- EMS training – side effects
EMS training - what is it?
EMS training (Electrical Muscle Stimulation) is an innovative training method that uses electrical impulses to cause muscle contractions.
EMS training uses low-voltage electricity delivered through specialized equipment with electrodes placed on the athlete’s skin. The gradually increased intensity of the current allows rhythmic muscle contractions, which can strengthen muscle structures without excessively engaging the nervous system.
Muscle electrostimulation is a non-invasive and well-researched training method that can use three types of currents:
- low-intensity impulses in the range of 1-10 Hz, allowing constant muscle tension for longer periods,
- medium-intensity impulses of 20-50 Hz, promoting rapid muscle contractions and improving blood flow,
- high-intensity impulses of 60-100 Hz, which may help increase muscle density.
How does EMS training work?
EMS training involves wearing specialized equipment such as a suit or vest. Next, specific electrodes and fastening straps are attached, ensuring the outfit does not restrict the athlete’s movements.
Once equipped, the athlete can perform a warm-up, then proceed to the main workout, which most often uses bodyweight exercises. During EMS training, exercises such as squats, lunges, planks, or push-ups are performed while muscles are stimulated with electrical impulses.
The use of muscle electrostimulation can increase training intensity, and the additional muscle contractions caused by the impulses may help perform exercises more effectively while shortening the workout time. Some data suggests that a 30-minute EMS session equals about 240 minutes of traditional training.
EMS training usually engages muscles throughout the whole body, but it is also possible to use it to target specific muscle groups.
EMS training - who is it for?
EMS training can be used by athletes of different ages, regardless of physical fitness level, experience, or sport discipline. Both beginners who want to improve motor control and experienced athletes aiming to build muscle strength and activate deep muscles can benefit from it.
EMS is also often used after injuries or long periods of immobilization, potentially speeding up recovery and reducing the risk of new injuries.
EMS training at home - is home muscle stimulation possible?
EMS training is most often performed at the gym under the supervision of a qualified trainer, who adjusts the exercises and impulse intensity to the athlete’s fitness level. But can muscle stimulation be done at home? Absolutely.
However, home EMS training requires purchasing specialized equipment such as a vest or suit, which can be a significant investment. A slightly cheaper option is a classic muscle stimulator, which is smaller, more portable, but stimulates much smaller muscle groups.
Athletes who want to regularly use electrical impulses at home may invest in their own EMS equipment, while those who only want to try this method occasionally can use EMS sessions offered by gyms and sports clubs.
Muscle electrostimulation - effects
EMS training offers many benefits, and the possibility of quickly achieving desired results makes deep muscle electrostimulation increasingly popular among active people.
Workouts with EMS can improve muscle strength, endurance, and performance. They may also help reduce body fat, burn calories, and sculpt the desired physique, supporting weight loss. Deep muscle stimulation can improve overall fitness, boost mood, and increase confidence by lowering stress levels.
Additionally, EMS training can enhance stability and coordination, firm the skin, reduce cellulite, and lower the risk of pain in the musculoskeletal system. Electrical stimulation does not strain the joints or spine and may speed up an athlete’s return to full fitness, shortening recovery after injuries. It can also help prevent muscle atrophy and reduce muscle fatigue.
EMS training - reviews. Does muscle electrostimulation really work?
Scientific studies conducted so far suggest that EMS can be an effective training method for achieving desired results.
Athletes who include EMS in their training plan particularly appreciate that it is fast yet effective - positive results can be seen in a short time.
The downside of EMS training is its price - both single sessions and the purchase of personal EMS equipment involve high costs. Nevertheless, since electrical muscle stimulation has far more advantages than drawbacks, this unique form of exercise is gaining more and more fans.
EMS training - contraindications
Although EMS training has many benefits, it is not suitable for everyone. People with epilepsy or certain chronic diseases should avoid it. It is also not recommended for athletes with heart problems, pacemakers, or metal implants inside the body.
EMS training should not be performed by people with circulation disorders or respiratory system problems. It is also not advised for those with severe neurological conditions or bone diseases.
EMS training - side effects
EMS training is an effective workout method that, when used after consulting a doctor and undergoing a proper assessment, is considered a safe form of exercise.
However, some individuals may experience side effects from muscle electrostimulation. EMS training may cause headaches or skin irritation where electrodes are attached. It can also lead to mild muscle cramps and tingling sensations, and an intense EMS session may cause muscle soreness.
Fortunately, most potential side effects are temporary and tend to disappear as the body adapts to this training method.
Bibliography: