What is electric muscle stimulation?
Electro-myo-stimulation = electric muscle stimulation
The essence of EMS is that instead of weights, an electric current is used to contract the muscles, which directly stimulates the muscles. In EMS, the strength of an electric current is measured in microamps. This type of training is able to achieve strong and intense muscle-contractions that are impossible via conventional endurance training.
What is a training session like?
At the beginning of the session we fasten electrodes across the bigger muscle groups of the participants. These electrodes help to induce stronger and more intense muscle contractions. The training itself lasts for only 20 minutes. During this time 4-second-long electric impulses stimulate the muscles, followed by resting periods of the same length. During the active training period the participants will perform a set of diverse, customised dynamic exercises, which will boost the efficiency of the workout. On the EMS device every single electrode can be individually controlled, ensuring every single muscle group will be specifically targeted and will receive a customized workout. At the start of the session the device will be set to a basic intensity rate, which will be adjusted later on by the personal trainer according to the exercises. The intensity of the training will vary according to the individual. The conductivity of the user’s body depends on build and body mass, what’s more, the physical and mental state of the client on that particular day is also relevant.
What do I need in preparation before EMS training?
To get the most out of your EMS-training, it is advised that you eat a slowly absorbable carbohydrate-and protein rich meal 2-3 hours before the session, so your body is best-prepared for the intensive workout. Thirty to forty-five minutes before the session starts, at least half a litre of water is beneficial. Caffeine or alcohol should be avoided as they are diuretics. Fruit juices are not a good choice either.
What do I have to focus on during the training?
It is important to follow the personal trainer’s instructions and copy the exercises as closely as possible, as an inaccurately performed exercise may lead to joint problems or injury. Everyone reacts to the intensity of the electric impulses differently, therefore it is important for the user to identify and communicate to the trainer the most suitable impulse rate that will stimulate the muscles with the best efficiency.