EMS-training: can replace electrical muscle training in the gym
Health / / December 19, 2019
EMS-training (Electrical Muscle Stimulation) - this effect on muscle device that sends electrical signals through the electrodes, fixed to the skin surface. Thus formed impulses, muscle contractions similar to those at strength training. There are several types of electrostimulating simulators, here are the most common: Miha Bodytec (Germany) and X-body (Hungary). The difference between them lies in the depth and strength of the pulses produced, but for fitness purposes it does not matter.
Electrical stimulation of the muscles began to apply as early as the 1960s Soviet scientists for the rehabilitation of the astronauts, whose muscles have atrophied during space flight. In 1970 in Germany we used this method in the physiotherapy and accelerated recovery of athletes.
The principle of EMS-training
During a routine physical activity is decreasing and, as a result, the growth of muscles. EMS-technology increases the intensity of the contractions, using subtle micropulses. The effect of such training does not depend on the efforts and knowledge of biomechanics coach, proper body position, frequency, depth and strength of pulses coming from the simulator.
Sensation during electrical stimulation of muscles
Pulse currents excite the entire body, if it is compressed from all sides. Resist them pretty hard, so even simple exercises become a serious challenge. During a workout, the pulse quickens, and can also get off breathing.
How are the training
All in the same way as with ordinary physical activity: important to regularly (2-3 workouts per week), relaxation (1-2 days) and proper nutrition. Try not to relax during classes: the more tense the muscles, the more productive and more effective training will be.
As a rule, one EMS-training lasts up to 20-30 minutes. Coach controls the power supply electroimpulses separately for each body part, based on the experiences and endurance trainee: for legs, buttocks, lower and upper back, lat, press, pectoral muscles and arms.
Lesson is divided into three phases: warm-up (cardio), Strength exercises and lymphatic drainage massage. Warm lasts no more than 5-7 minutes and is simultaneous activity stepper (or an ellipsoid) and performing relatively simple exercise. Strength training includes interval training: 4 seconds of work - 4 seconds of rest for 15-17 minutes. Exercise at this stage has become more complex: it will be necessary to squat, to do their feet mahi, side bends, as well as abdominal exercises, arms and back. The final stage - lymphatic drainage massage. Here you have to just lie down and enjoy the pleasant tingling.
During the working week, given our hectic lifestyle, it is difficult to find the time and the desire for a 1.5-hour use of the gym. EMS-training in this plan for the salvation of actively working people. In 20 minutes you get a private lesson with a coach and a real need for you to load via individually selected pulses. Such training can be safely held in the lunch break and still have time in a comfortable environment to freshen up.
Olga Akulina
Why is worth a try
1. saving of time
In our free time days are sorely lacking, and focus on your workout routine at the fitness center for 2-3 hours sometimes there is no possibility. With EMS-stimulation of the training time is reduced to 20 minutes. That's enough to succeed in the work on her figure.
2. Study of muscles, which are usually difficult to pump
EMS-training activates 90% of all muscles of the body at the same time during the workout, working through even the most inaccessible areas. Unlike traditional training, the muscles are strengthened from within Mohd Faridz Ahmad, Amirul Hakim Hasbullah. The Effects of Electrical Muscle Stimulation towards Male Skeletal Muscle Mass.
3. Opportunity to diversify training and improve their performance
Professional athletes have resorted to such training in order to get the maximum effect, increasing speed and power. Personal trainers in the fitness center includes an EMS program to speed up the metabolism, promote speedy weight loss and muscle development.
According to a study published in the Journal of Sports Science & Medicine, after 3-6 weeks of EMS-training athletes we have made significant progress in increasing strength, speed and power. The development of these parameters allowed to increase vertical jump height by 25% and reduce the sprint almost 5% A. Filipovic, H. Kleinöder, U. Dörmann. Electromyostimulation-a systematic review of the effects of different electromyostimulation methods on selected strength parameters in trained and elite athletes.
Testing of teenagers showed that the use of high-frequency electrical stimulation in the training program two days a week for two months significantly improved the high jump Emilio J. Martínez-López, Elisa Benito-Martínez, Fidel Hita-Contreras. Effects of Electrostimulation and Plyometric Training Program Combination on Jump Height in Teenage Athletes.
4. Recovering from injuries
EMS-technology is widely used in medicine and professional sports. Therapists use gentle stimulation treatment to help patients rehabilitate from injuries. During electrical stimulation there is no load on the joints, muscles work only Mohd Faridz Ahmad, Amirul Hakim Hasbullah. The Effects of Electrical Muscle Stimulation towards Male Skeletal Muscle Mass.
Who does not fit EMS-training
- If you are not willing to spend a substantial amount. EMS-training will cost you a bit more expensive than visiting the usual gym.
- If you do not want to strain and expect the absence of stress. EMS-training is often called "fitness for lazy", but this is not true. External impulses will make your muscles (including shallow and deep) literally tremble, so even the most elementary exercise does not seem to you quite so easy.
- If you are supporter of classical training and trust only the weight of the bar. Some may like it is the process of normal activities in the gym, and electrical stimulation, on the contrary, - to cause discomfort. Classes in wet form, and close the vest cause is not the most pleasant feeling.
Contraindications
Low-frequency stimulation is not harmful to health, restrictions are the same as in normal physical activities. Among the categorical contraindications - only prosthesis in the heart. In the presence of cardiac disease or established pacemaker should consult with a physician.
It is better to refrain from EMS-training to pregnant women, as it was not held today research in this area, but after the birth of a child is a great way to quickly recover pelvic muscles.
What do you think about the fitness of the future? Write in the comments.