EMS Training – what exactly is that? EMS means electrostimulation, i.e. muscle building through electric shocks? But it’s not quite as blatant as it reads. How exactly EMS training works + the 7 most frequently asked questions on the subject of muscle training with electricity, you can now find out here …
What is EMS training and where does it come from?
Normally, muscles are trained with the help of weights using equipment, machines or free dumbbells and thus stimulated to growth. The EMS training, however, works a little differently!
The abbreviation EMS means Electronic muscle stimulation . Leg press, weight bench or a multi-gym are not necessary. With EMS, the muscles are stimulated by electrical stimulation and made to contract. This allows the muscles to be trained, strengthened and toned in depth.
Originally, electronic muscle stimulation was used in physiotherapy to make it easier for weakened people to build up muscle mass or to prevent muscle wasting.
For a few years now, EMS has also become more and more popular in weight training and muscle building. EMS became a new trend. With this new and popular way to train your body, many new EMS fitness studios have emerged in recent years.
How exactly does EMS training work in an EMS studio?
During EMS training, you slip into a suit with built-in electrodes. Then the suit is connected to a station and all settings such as pulse frequency, contraction and pause duration, as well as the pulse strength, are set.
Once all the settings have been made by an EMS personal coach, you can start. The electrodes are used to stimulate the muscles with small electrical stimulation impulses and make them contract.
During the training, the current strength can also be adjusted individually. Contraction and pause times are usually 4 seconds , that is, 4 seconds of effort are followed by 4 seconds of pause. But anyone who believes in EMS training is just standing there is mistaken.
The training does not only consist of electrical stimulation impulses, but it is also actively trained. The trainer shows you exercises while you are “energized”, that train the whole body effectively and are also relatively strenuous. Due to the very intensive training, a training session only lasts 15 to 20 minutes.
Which advantages and disadvantages does EMS training have?
- You save time! While a full body workout in the gym can take 1 to 2 hours, EMS training only takes 15 to 20 minutes.
- EMS training also reaches the deep muscle layers, which is why there are more intense muscle contractions than with classic muscle training with weights.
- Electronic muscle stimulation also works for individual muscle regions. For example, weak muscles can be trained effectively and in isolation .
- EMS training is also possible at home, but see more under more!
- The EMS training has a positive effect on the muscles and brings about an increase in performance is undisputed, because studies also show this, but the gain in strength with EMS training is lower in the long term than with classic muscle training in the gym.
- EMS training is not cheap and there are big differences in price.
What does training in an EMS studio cost?
The price for an EMS training unit per week varies widely between 20 and 80 euros and is therefore not cheap fun for everyone.
It’s best to arrange a trial training session in a local EMS studio. This way you can quickly find out whether EMS is something for you too.
Is EMS training at home also possible?
Yes, because there are now some modern EMS devices for the home. One of them is the Saneo4SPORT 4-channel EMS / TENS device .
TENS stands for t ranskutane e electric N erven s timulation. Therefore, this device can also help with pain.
The Saneo4Sports is an app-controlled electrostimulation device developed according to current medical standards.
Depending on which goal you are pursuing, it offers different training packages. The choices are:
- Endurance training,
- Strength training,
- Movement training,
- Massage therapy,
- TENS therapy
- or all 50 programs in the professional version.
In summary, the Saneo4SPORT EMS / TENS device offers the following advantages:
- more flexibility – training possible from anywhere
- small and handy – fits in every handbag
- cheaper in the long run than an EMS studio
- incl. Free web interface with training diary and for editing, creating and sharing your own programs
- Individual training packages can be selected
- incl. Advice & tutorials on the Saneo website
- certified medical device (class IIa)
Is the current during EMS training painful?
No, because the current pulses are in the low-frequency range. The heart muscle and the organ muscles are not stimulated either. So don’t worry, the electricity isn’t painful or unhealthy and the body gets used to it relatively quickly!
For whom is electronic muscle training not suitable?
Basically, it is always advisable to do a health check with your family doctor before the first EMS training and to inform him about your plans.
Otherwise: People with a pacemaker and pregnant women should avoid electrostimulation training!