EMS training

by Daria Andrievskaya October 1, 2021

EMS training

20 Minutes of EMS Training is the equivalent to a 4 hour traditional weights workout or 90 minutes HIIT session.

EMS training is an active, full-body workout that uses a wireless device to stimulate muscle fibres while you exercise, making muscle tissue work harder and more effectively. Electrical muscle stimulation (EMS), also known as neuromuscular electrical stimulation (NMES) or electromyostimulation, is the elicitation of muscle contraction using electric impulses.

Luigi Galvani (1761) provided the first scientific evidence that an electric current can activate muscle. In the 1960s, USSR sport scientists applied EMS in the training of elite athletes, claiming 40% force gains. It is important to note that even it is used for training, it was not the only part of the exercise plan.

In clinical industry, EMS is used for rehabilitation purposes. This is different from transcutaneous electrical nerve stimulation (TENS), in which an electric current is used for pain therapy. In the case of TENS, the current is usually sub-threshold, meaning that a muscle does not contract.

EMS causes adaptation, i.e. training, of muscle fibers. Because of the characteristics of skeletal muscle fibers, different types of fibers can be activated to differing degrees by different types of EMS, and the modifications induced depend on the pattern of EMS activity. These patterns will cause a different response from contraction of different fiber types. Some programs will improve fatigue resistance, i.e. endurance, others will increase force production.

It is important to note that while an EMS device may be able to temporarily strengthen, tone or firm a muscle, no EMS devices have been certified as a key reason for weight loss, fat reduction, or for obtaining perfect abs.

As a machine with an electrical impulse, EMS is not recommended for:

Pregnant women
People with pacemakers
People with neurological problems
Diabetics
Patients with impaired sensation, skin irritation, open wounds or
People with blood clots.

People that would potentially benefit from it are:

With busy schedule
Want to achieve next level of fitness
Want to replace gym workout with something new
Have problems developing strength of particular part of the body
Recovering from sports injuries

I have been doing EMS training with the 20V studio for the last 6 months and I would like to share my experience to give you a bit more of an idea. The sessions are 20 minutes long and generally you would do 1 to 2 sessions a week. Price per session is the same as an average PT training: $40-90 depending on membership plan.

You arrive at the studio with only two EMS machines, which makes it a very personalised training. You are given an undergarment, so do not worry about bringing any training clothes or shoes. The trainer helps you to put on the jacket and bands that look like a bulletproof vest with cables. A bit like if you are taking part in filming the “Edge of Tomorrow”. The only thing, the vest is wet. It is a part of the set up, so do not worry. Then expect 20 minutes of pain… The machine has multiple levels and can control each part of the body separately. The trainer will create your profile with the record of your personal settings. You are performing some very simple exercises - squats, lunges, turns, not even push ups. But it's hard… As you are performing the movement, the electric impulse contracts the muscle to ensure maximum engagement. That means all your muscles are working. Hard. After 20 minutes of pushing yourself to the next level, you generally feel as tired as after 30 minutes training. But the next day… you can notice that you have completed a big one. After the first training I could not move properly for two days, but it pushed me to the next level of fitness. I have been coming back excited about the training and the new level I could achieve.

Some tips from personal experience:

Water. Make sure to drink water before and after training. That will help your muscles and reduce the pain effect.
Eat. Not right before the training, but long enough to have energy

Ready to try for yourself?

Use the code FEH21 to book your FREE trial today!

https://20v.studio/free-trial/

I prefer to do EMS training as a part of my weekly exercise in cooperation with the gym. I could feel that I am becoming stronger and more resistant not only during the EMS training, but even more at the gym during weight and HIIT training. It is very convenient that it only takes 20 minutes, so it fits really well into my busy schedule.

EMS workouts become more and more popular and more accessible. Previously only available for athletes and celebrities, now you can find the studios in most major cities.

This type of training can help to build a stronger, healthier body even if you do not like going to the gym. You can focus on particular muscles or training goals that suit you and the machine will help you to get the results.

Would you like to try EMS or have tried already? Would you prefer to do it in cooperation with other trainings or more EMS sessions per week?

Looking forward to reading your thoughts on the topic.

Have a beautiful day!

Daria

Sources:

EMS training

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