The essence of EMS-training is that during the exercise physical stimulation procedure is carried out. Everyone knows that during exercise the muscles contract. Micro pulses EMS technology allows you to increase the level of reduction. Thus, the process of building muscles (or losing weight) occurs several times faster due to EMC training. Reviews in this area are only positive.
Understand the essence
Electromyostimulation is the direction of regenerative medicine, which has been actively used in the fitness industry for over 15 years.
The method of electromuscular stimulation is to contract a muscle when it is affected by an irritant. These can be electrical signals that come from nerve cells during physical exertion. EMS technology recreates this process, only the signal in this case comes from a special device. The conductor is a special suit in which the electrodes are sewn. The suit cannot be removed throughout the entire EMS training.
Testimonials from both trainers and clients state that it is possible to work out all the muscles at the same time, including stabilizing muscles, which are always difficult to work through, to remove back pain and swelling in the legs. Anti-cellulite effect is also achieved, skin elasticity increases due to complex effect. The body's metabolic processes are stimulated by EMC training. Testing by athletes, hairdressers in various fitness centers showed its unconditional effectiveness.
We determine the secrets of success
Coming to us from the sport of higher achievements, this training is becoming increasingly popular. With it, athletes increase their strength, speed and endurance, spending a minimum of time. For therapeutic purposes, it is used to assist patients in rehabilitation after injuries. In fitness centers resort to its help to enhance metabolism, which contributes to a more rapid weight loss and build muscle.
Due to this workout, about 90% of all muscles in the body are activated. The EMC method strengthens muscles from the inside as well as from the outside. EMS workouts are considered up to 18 times more effective. As a result, the blood circulation rate increases. Reviews of EMS-training claim that they have a positive effect on the skin, reduce subcutaneous fat deposits, lead the whole body to tone. Already after the first workout, you will feel cheerfulness and lightness.
By the way, the duration of the workout will always be on average 20 minutes. Due to its high intensity, this is enough to achieve the desired results.
We study the principle of the process
All EMC training takes place with an individual trainer. The simulator is configured based on the tasks and capabilities of the client, so we can say that this is personal training. The maximum group can consist of 2-3 people with similar training goals.
EMC-training, the real reviews of which are completely positive, can be very diverse: starting with static callanetics and ending with interval training with the Tabata system.
Turn on the device
EMC training is carried out using special professional equipment - EMC simulator. The simulator generates safe electrical impulses of various frequencies and durations and feeds them onto the suit. Depending on the apparatus, the costumes differ. If we consider the widespread and relatively affordable trainers ESMA EMC fitness, the suit of this device includes: waistcoat, shorts, cuffs for hands. Removable conductive electrodes. Many manufacturers use cuffs instead of shorts, which is less convenient. All simulators must meet strict safety requirements and have certificates of the Russian Federation.
Try on a suit
The weight of the suit for EMS-training is about 3 kg. It is necessary to wear it very tightly, leaving only the opportunity to breathe. According to the suit there are plates with electrodes. A current is applied from the simulator and a pulse appears, which stimulates the muscles.
The first sensations are like vibrations and blows from small needles. The level of tingling depends on the strength and frequency of the impulse during the entire EMC training. Reviews indicate that the level of impulses can be varied, based on the goals and training involved.
The practitioner performs elementary exercises, generating tension, the maximum possible. The secret is that "shalavit" will not work. Classes on the EMS simulator is a work with high efficiency.
Looking for in all sense
The effectiveness of classes is high. A typical workout, which lasts an average of 20 minutes, can successfully replace an hour and a half training session in a gym with three approaches. During one lesson, more than 500 muscles are worked out on the EMC simulator. In other words, training time is reduced and, undoubtedly, its quality and productivity increase.
- strengthening the muscular system,
- a consequence of this - alignment of the spine,
- optimization of the lymphatic system,
- improvement of blood supply to the brain, etc.
Solving complex problems
When working on an EMC simulator, you can achieve any tasks. Due to these workouts, endurance and strength increase, the overall body tone increases. There is a powerful anti-cellulite effect, accelerated metabolic processes, including fat loss. In one session, you can lose up to 500 Kcal.
Of course, proper nutrition should be given a special place. Without adhering to the diet, rest, it is impossible to achieve the desired results and, most importantly, save them.
Understand the contraindications
EMS-training is no exception, and it has limitations:
- implants in the heart,
- the presence of metal plates in the body.
The applied low-frequency stimulation does not harm the body. It only strengthens the impulse reaching the muscle.
Such training can be carried out regularly. They allow you to get the desired results in a very short time, but to maintain the form recommended systematic training. That is, everything is the same as during normal training, during the EMC training.
Reviews of doctors claim that vertebral hernia is an indication for training on an EMC simulator. Of course, this should be determined by the doctor, but the technology in question is precisely designed to optimally restore this type of injury.
In addition, classes on the EMC simulator are safer compared to training in a regular gym. In the hall you can get a serious injury when working with weights. In an EMC suit, all movements are natural.
We study opinions
Virtually all customer feedback is in favor of EMS training.
The overwhelming majority of clients claim that this training allows them to increase the elasticity of problematic skin of the legs, and also helps get rid of cellulite.
Many clients are delighted with the EMS-training, because after just three classes, they notice the appearance of muscle relief.
In addition, most say that this workout is perfect and it is perfect for people who have never engaged in fitness. Almost all clients say that at the beginning of the training they felt strange sensations due to the appearance of tingling from impulses, a heavy suit. But these sensations quickly disappeared, because it is clear: everything is under control. According to many clients, the presence of a number of trainers gives a sense of individuality.
All clients regularly work out in the gym, and therefore did not expect anything extraordinary from the workout. But a day after the EMS-training, almost all felt all the muscles of their body, and it was a great feeling. For all clients, training was not in vain.
But some customers see the only negative - the cost of EMS-training, a visit that can not afford everyone.
Consider more positive reviews. EMS Fitness Studio was one of the first to start such training. This studio specializes in EMC training.
Clients of EMS Fitness Studio, which is located in St. Petersburg, Nevsky Prospekt, 51, say that they have only been going to classes for a month, but have already managed to get results that they would have had to achieve in the gym for at least six months. All EMS Fitness Studio customers are happy to discover these trainings.
Reviews of doctors, however, are mixed. Most doctors agree that the popularization of the EMS method, which supposedly can form a strong muscular corset in 20 minutes of a workout once a week, is just a publicity stunt.
Doctors claim that the EMC method is only effective on patients who are paralyzed and cannot move independently. Electrical stimulation of muscles in this case can increase their tone, but in no case does not increase the size of the muscles, burn fat deposits and even more so become a substitute for a full-fledged workout.
Like any other, EMC training requires a systematic, adherence to the same postulates (proper nutrition, lifestyle, good work-rest ratio). With these foundations, the EMC simulator will help you quickly reach your goals and keep in shape.
Despite the ambiguous reviews of doctors, it can be said that this training still gives an additional load on the muscles, it, with an appropriate lifestyle, nutrition, will reduce the time to create a beautiful body.
We can say that the EMC training, the reviews of which are only positive, are not for the lazy, but for megacities living in a furious rhythm, but watching their health.
The name and essence of the process
Decoding abbreviations in the title immediately gives an idea about the methods of influence on the body. "Electric mio stimulation" - muscle stimulation with electricity. In our view, a picture of total inactivity arises, during which our body trains itself, the figure loses weight, and the posture improves.
In reality, this is a training session that requires exercises under the guidance of a trainer. You come to class, and:
- Dressed in disposable clothing that is necessary for the process. Training takes place in a suit that is necessary for fixing the electrodes.
- The trainer works in accordance with the training protocol, taking into account the established strength of the electrical impulses.
- Training lasts about 30 minutes. All exercises are performed under the control of a trainer, safely and correctly.
- Each session ends with a five-minute rest, during which there is an improvement in blood circulation and lymph drainage with the help of a special mode in the EMS suit.
And what happens in our body? Many people know that muscles are activated by stimuli. They start up in the central nervous system, spinal cord and nerve fibers in order to be transmitted to the muscles.
In their physical and natural essence, endogenous stimuli are similar to electrical stimuli, as used in EMS simulators. The natural process in the body is enhanced under the influence of an external stimulus, which leads to stronger and better muscle contraction.
Objectives of the technique
What effect can be expected from the targeted amplification of internal stimuli by an external electrical impulse? EMS fitness is effective:
- to develop strength with endurance,
- to increase the speed and growth of muscle mass,
- for weight loss and body shaping,
- for rehabilitation and rehabilitation,
- for the treatment of diseases of the musculoskeletal system and back.
More and more doctors are claiming the safety of occupational health, thanks to a reduction in the load on the spine and joints. Muscles are reduced without raising a lot of weight, and simulators help to involve in the training process up to 93% of the muscular system in one half-hour workout, which is equal in intensity to five-hour classical training.
It must be said that deep-seated muscles also participate in the work, which will be interesting for professional athletes, and the possibility of changing the algorithm of the simulator's operation makes it a universal tool for the masses, regardless of the level of fitness.
Positive and negative sides
Like any new technique, EMS-training is widely discussed by those who are not indifferent to their own health, and who study and practice new modern approaches to building an ideal body and improving the body, the pros and cons are revealed, the results are evaluated.
The undoubted positive aspects of this modern training process include:
- Save time. Lasts a short time, and the effect of a full-fledged classic workout in a few hours.
- Versatility. In accordance with the possibilities and goals, the exercises are selected for athletes and novice athletes, for young people and people in age.
- Comprehensive impact. Electrical impulses reach the deep layers of muscles and muscles, forcing them to work.
- The minimum load for the spine and joints. EMS-fitness helps to improve health in the presence of disorders of the musculoskeletal system, it helps with the weakening of functions.
- Do not need sportswear for training. Special costume is provided.
- Lack of pain after exercise. The technique allows you to speed up tissue repair and eliminate the pain inherent in normal training.
Indications and contraindications are absent. Any person who is not prohibited from exercise, is allowed to EMS-training.
Low-frequency stimulation is not harmful to health, but it is worth visiting a doctor before starting classes to get advice and recommendations. There are time limits for training, which include:
- increased body temperature
- any skin rashes,
- postoperative period and wounds on the body.
Trainers for training
There are two special EMS simulators that are offered for training the global market. Miha Bodytec and xbody are similar in operation. But European and our coaches prefer the first, as the most advanced.
It was launched into production by a German company that manufactures medical equipment and has been tested from a medical and scientific point of view. The simulator passed sports studies, with the aim of applying not only in sports, but also in rehabilitation activities.
Compared to an attractively designed xbody simulator, Miha Bodytec wins in realizing the potential built into it, and is currently leading the world market.
In general, the idea of EMS-fitness is interesting and harmless. Someone is skeptical about this technique, someone admires it. But to evaluate a new type of training process is possible only by independently testing the effectiveness of training on yourself.
Come to sports clubs, actively spend your free time with health benefits, and the result is sure to be, if you really strive for it.
What is EMS?
EMS stands for electric mio stimulation. And, despite the fact that the method of electrical stimulation is presented as an innovative and super-modern, it was invented back in the 1960s for the rehabilitation of injured athletes and cosmonauts, whose muscles were atrophied under weightless conditions. EMS stimulation is effectively used in medicine and now.
“But while working with injuries, electrical stimulation is applied by focusing - only on the problem area. Such artificial muscle stimulations in the acute phases of rehabilitation or the postoperative period allow patients to recover faster, ”explains Sergey Khaikin.
To use EMS for the needs of healthy people really came up with recently. New clubs with EMS-simulators appear almost every day and are very popular. This is not surprising, because we are promised that only half an hour of EMS-training is equal to 5 hours spent in the hall, and in 20 minutes about two thousand calories are burned.
How it works?
During a workout, you are put on a special suit with built-in electrodes and you perform strength and cardio exercises. Dr. Heikin explains how training with electrostimulation differs from the usual: “During standard workouts, muscle contractions occur due to electrical impulses coming from the brain. And if we add to this additional stimulation, the muscles will begin to contract more strongly and the deeper muscular layers will be involved in the work. ”
Therefore, the sensations during the EMS-training are rather strange - the muscles seem to live their own life and contract not because you squat, for example, but because of external stimulation that the brain does not control.
Are EMS Workouts Safe?
As with any kind of physical activity, EMS-training has contraindications. For example, they are not recommended for pregnant women and people with pacemakers, neurological diseases, oncology and tuberculosis. In any case, even a completely healthy person should first consult with a doctor.
«Во время дополнительной электростимуляции значительно повышается креатинкиназа (фермент, повышающийся при повреждении мышечной ткани) и миоглобин (белок, из которого состоит мышечная ткань), что может привести к интоксикации и почечной недостаточности. Поэтому такие тренировки должны проходить под тотальным контролем квалифицированного врача. Как это, например, происходит в Израиле, где в 2017 году ввели обязательный медицинский контроль использования EMS в фитнес клубах», – говорит доктор Хайкин.
Действительно ли эффективна EMS-тренировка?
«Главные параметры, по которым оценивается эффективность любых интенсивных тренировок, – это мышечная сила и состав массы тела. Most of the studies, during which a total lack of activity and EMS stimulation were compared, showed that these values improved, ”says Dr. Heikin.
As for the numerous studies that were carried out with active people, comparing standard strength or cardio training with EMS, here the results are far from advertising. It was found that electrical stimulation does not significantly affect the changes in muscle strength, their endurance and parameters of body mass composition. “Moreover, according to a German study published in Evidence-Based Complementary and Alternative Medicine from 2016, muscle strength and LBM (body weight without fat) after the usual high-intensity workout were higher,” adds Dr. Heikin.
It turns out that EMS-training is an option for those who are not able to actively train on their own. For example, for older people who have had muscle atrophy and decreased number of muscle fibers, or people with severe obesity and injuries who are hard to fully exercise. And completely healthy people do not make sense to supplement regular training with EMS-stimulation.
What is EMS training
The essence of the EMS training (Electrical Muscle Stimulation) in electrical myostimulation (EMC) of individual muscle groups during the most simple physical exercises. What is electromyostimulation? These are electrical impulses that are fed to the muscles through electrodes installed in a special suit. Similar impulses are sent by our brain through the nerves to the muscles.
The electrodes at the same time affect certain muscle groups - that is, you yourself, with the help of a specialist physician, exercise therapy can set a training program and select the muscle groups you want to work out. It is also interesting that during EMS training, including deep muscles, which are difficult to use in normal fitness, are stimulated.
EMS technology itself has been used for more than a decade: 40-50 years ago, the atrophied muscles of astronauts were rehabilitated with the help of electrical impulses. Currently, EMS is actively exploited both in training and in restorative medicine. For example, in the German football club "Bavaria" for many years using such technology for the fastest and safest muscle recovery of football players.
The EMS training program is prescribed by your doctor after certain diagnostic procedures. One EMS-training lasts only 15-20 minutes and replaces with as much as 3 hours of intensive training in the gym. Training, as a rule, consists of three stages: warm-up, strength exercises and lymphatic drainage massage.
Warm up or Cardio
You put on an EMS suit and start an individual training session with an instructor. Cardio lasts no more than 5 minutes and is a simple exercise on an ellipsoid or exercise bike to prepare the heart and the body for the upcoming load. The trainer adjusts the electric pulses in zones, you tell him about the sensations in the body and perform some simple exercises.
There are fewer contraindications in EMS-training than in other types of fitness, but nevertheless they still have:
- Pregnancy and lactation
- Atherosclerosis and high blood pressure
- Serious CNS Diseases
If you feel unwell, or the more there is a fever, it is better to skip the workout. Take care of your health.
Can I shock when doing EMS fitness?
One of the most frequent questions before an EMS training. First, during classes in an EMS suit under the guidance of a specialist, in principle, the probability of injury is excluded. As for myoelectrostimulation, it affects only skeletal muscles, without affecting the work of the internal organs. Plus - the maximum current strength supported by the suit is 0.1 milliamperes, which is 800 times lower than the potentially dangerous voltage. So there is no reason to fear electric shock.
EMS Training Principle
During normal exercise, contractions occur and, as a result, muscle growth. EMS technologies increase the intensity of these reductions using subtle microimpulses. The effect of such training depends not on the applied efforts, but on the coach's knowledge of biomechanics, the correct body position, frequency, depth and strength of the impulses received from the simulator.
How are training
Everything is exactly the same as with regular physical exertion: regularity is important (2–3 workouts per week), rest (1–2 days) and proper nutrition. Try not to relax during classes: the stronger the muscles are tense, the more fruitful and effective the training will be.
As a rule, one EMS-training lasts up to 20-30 minutes. The trainer regulates the power of electric impulses separately for each part of the body, based on the sensations and endurance of the trainee: for the legs, buttocks, lower and upper back, the widest muscles of the back, abs, pectoral muscles and hands.
Occupation is divided into three stages: warm-up (cardio), strength exercises and lymphatic drainage massage. Warming up lasts no more than 5–7 minutes and is a simultaneous exercise on a stepper (or ellipsoid) and performing fairly simple exercises. Strength training includes interval training: 4 seconds of work - 4 seconds of rest for 15–17 minutes. Exercises at this stage are becoming more complex: you will need to squat, swing legs, side bends, as well as exercises for abs, arms and back. The final stage - lymphatic drainage massage. Here you are only required to lie down and enjoy the pleasant tingling.
During the working week, given our frantic pace of life, it is difficult to find the time and desire for a 1.5-hour visit to the gym. EMS-training in this respect salvation for actively working people. In 20 minutes you get a personal lesson with a trainer and the load you really need with the help of individually selected impulses. Such training can be quietly held at lunchtime and still have time to get in order in comfortable conditions.
2. Elaboration of muscles that are usually difficult to pump.
EMS-training activates 90% of all muscles of the body at the same time throughout the entire workout, working through even the most hard-to-reach areas. Unlike regular workouts, the muscles are strengthened from within Mohd Faridz Ahmad, Amirul Hakim Hasbullah. The Effects of Electrical Muscle Stimulation towards Male Skeletal Muscle Mass.
3. The ability to diversify workouts and increase their effectiveness
Professional athletes resort to such training to get the maximum effect, increasing the speed and strength. Personal trainers in fitness centers include in the EMS program to speed up the metabolism, promote rapid weight loss and muscle development.
According to a study published in the journal Sports Science & Medicine, after 3–6 weeks of EMS training, athletes made significant progress in increasing strength, speed, and power. The development of these parameters allowed to increase the vertical height of the jump by 25% and reduce the sprint time by almost 5% A. Filipovic, H. Kleinöder, U. Dörmann. Electromyostimulation is a systematic review of the elite athletes.
Testing adolescents showed that the use of high-frequency electrical stimulation in the curriculum two days a week for two months also significantly improved the performance of high jumps Emilio J. Martínez-López, Elisa Benito-Martínez, Fidel Hita-Contreras. Teenage Athletes Effects of Electrostimulation and Plyometric Training Program
4. Recovery from injury
EMS technology is widely used in medicine and professional sports. Therapists use a gentle stimulation regimen to help patients rehabilitate themselves after injuries. During electrostimulation there is no load on the joints, only the muscles of Mohd Faridz Ahmad, Amirul Hakim Hasbullah work. The Effects of Electrical Muscle Stimulation towards Male Skeletal Muscle Mass.
Who will not work EMS-training
- If you are not willing to spend a substantial amount. EMS workouts will cost you a bit more than a regular gym.
- If you do not want to strain and expect no loads. EMS workouts are often called “fitness for the lazy,” but this is not true. External impulses will force your muscles (including small and deep ones) to literally tremble, so doing even the most elementary exercises will not seem so easy for you.
- If you are an adherent of classic training and trust only the weight of the barbell. Some people may like the very process of regular exercises in the gym, and electrical stimulation, on the contrary, can cause discomfort. Classes in a wet form and a tight waistcoat cause also not the most pleasant feeling.
What is EMS workout?
This type of training is a completely new approach to sports due to the fact that muscles contract forcibly. In training, a much larger amount of muscle fibers is involved than when performing the usual approaches in the gym.
According to studies, up to 90% of the muscles of the human body are additionally connected to the exercise. Due to this, the result is achieved in such a short time. Everything happens due to a small but constant electrical stimulation, combined with a set of exercises. A person needs to perform cardio exercises and approaches with the use of force in a special suit in which electrodes are embedded.
Training consists of three main stages:
- Warm up Exercises aimed at stimulating the cardio system. Most often warm up on the steper, while performing a simple set of exercises to stretch the muscles. For the duration of this period should not exceed the value of 7 minutes.
- Power exercises. The training includes a constant change of approaches and rest, which have a very small interval of performance - for 5 seconds. The process takes about 20 minutes.
- General massage and lymphatic drainage proceduresperformed for 15 minutes after exercise. Here you only need to relax and have fun.
Training is effective at the expense of additional stimulation of the muscles with small discharges of electricity, which generates a specialized computer program. There is a simultaneous heating of the muscle tissue as in a standard workout and their additional reduction due to the systematic flow of an electrical impulse.
Thus, the body receives a much more effective load in a relatively short time. Standard training can reach 20-30 minutes, while the degree of study of muscle and fat mass is comparable to the usual exercise in the gym for 2 hours.
Feelings during and after EMS workouts
The work involves deep muscle layers. The sensations gained during the process may seem very strange to beginners - the muscles seem to live their own lives. This condition occurs because there is an increase in tissue activity without the direct order of the brain.
Even after a short workout, there is a soreness, the muscles get very tired.
This happens because during training the tissues were stimulated not only by applying sports approaches, but they did double work because they received an electrical impulse.
Advantages and disadvantages
Any type of sports activity is selected based on the personality characteristics of the body of each athlete. But at the same time, a complex of exercises always has a base of positive and negative characteristics.
EMS training is no exception. The basic qualities of EMC are:
Harm and Benefit
There is no physical activity that would not have on the human body both positive and negative effects.
In the case of EMS workouts, the benefits will be as follows:
- Muscles are strengthened and worked out literally from the inside. Thanks to electrical stimulation, this type of sports allows toning up about 90% of all body muscle tissues.
The principle of EMC training
EMS (EMS) training is, first of all, a sport that also has its drawbacks:
- During the period of menstruation or pregnancy, training is prohibited - electrical impulses can provoke involuntary contraction of the uterus, which will lead to undesirable complications.
- If you have any skin rashes or psoriasis, there is a risk of developing diseases of the epidermis and abundant acne.
- To be engaged in a tight fitting suit that can give some people discomfort. In the process, the human body begins to actively sweat, and to the general inconvenience, the feeling that the suit is wet from the discharge will also be added.
General recommendations for trainees
The list of recommendations for EMC classes is small, because training does not carry any harm to health, and, unlike the classical methods, does not exert serious pressure on the skeletal system.
The list of tips is as follows:
- It is imperative to hold a preliminary consultation with your doctor about the admissibility of this type of physical activity. You should not resort to such activities in the event that there are thresholds of the cardiovascular system. People with a prosthetic heart training is strictly prohibited.
- During the execution of approaches it is necessary to try not to relax the muscles.
- It is necessary to conduct classes no more than three times a week with breaks of two or three days - the body is not able to recover from such a heavy load in a shorter period.
- It is necessary to adhere to the proper diet, as electrical stimuli, even if of low power, in the presence of risk factors can provoke serious disturbances in the functioning of the gastrointestinal tract.
Preparation for classes plays a huge role in achieving the desired result.
General list of recommendations for the preparation of training programs:
- It is best to immediately take care of the selection of a qualified coach. If it was decided to stop training with the use of electrical stimulation, do not feel sorry for this money. The technology is new and insufficiently skilful approach can lead not only to lost time and considerable means, but also to serious health problems.
- The schedule develops, first of all, in addition to the life schedule of the practitioner, based on such important factors as weight, height, amount of physical activity that the body normally receives per day, as well as taking into account the total activity and sleep phases.
- It is important to immediately determine the period of recovery of the body after a workout, since working with weak muscle tissue threatens with sprains and rupture of ligaments and tendons. To do this, a personal trainer is obliged to conduct at least three joint classical training sessions ranging from one to two weeks. Based on this data, he draws up an individual lesson plan.
How is the training
An EMS (EMS) workout is a set of exercises that has a special algorithm for preparing and performing directly:
- The practitioner must dress in a disposable suit, which serves as a lining for corsets with electrodes. Now you can wear the exoskeleton itself, through which the impulses arrive.
- Training is underway. The time for its implementation should not exceed 30 minutes. The coach has no right at this time to leave his subordinate. The strength of the impulses is calculated in advance, in accordance with the individual characteristics of the athlete's body.
- Massage is performed for lymph drainage. It is carried out directly with the help of the mode programmed in the suit.
Result before and after
EMS (EMS) training is a revolutionary method of playing sports precisely because of the fact that the time spent on getting the muscles is reduced two to three times. A standard workout at the fitness center will take about 1.5-2 hours. With EMS tactics - just 30 minutes.
The effect of such approaches is felt the very next day - the muscles will behave as if the person had spent the entire previous day fulfilling the approaches. At the same time, after the session itself, the athlete will not feel the tension and heaviness of the muscles inherent in standard techniques.
Visible changes appear within two weeks after the start of regular workouts. You can bring your body into shape in two months.
Such fitness services belong to the category of elite sports activities.
The price consists of the following items:
- Services of a qualified trainer. It is better not to hurry with the selection of a personal teacher, since such training combines both the use of force and a scientific approach. Correctly develop and conduct a comprehensive training can not every specialist.
- Much depends on the place. Some fitness centers prefer not to include such innovations in the list of their services. Therefore, the mere presence in the price list of the item on electrical stimulation during training indicates the elite status of the salon, and, consequently, high prices.
- Использование оборудования. Разработаны тренажёры для EMS тренировок немецкой крупной компанией, занимающейся выпуском протезов и оборудования для инвалидов. Такая технология обойдётся недешево, собственно, как и её использование для клиентов фитнес-зала.
Ценовая политика может разниться в зависимости от региона страны. For the capital, the average cost of 10 classes varies from 20,000 to 30,000.
Do you need EMS training or can you do without them?
In general, the method of such studies is very progressive and effective. But still not required. People with developmental disabilities or injuries are highly recommended to pay attention to this method of working with your body.
EMS has its undeniable advantages, thanks to which many athletes choose this training. Paramount this time. For busy businessmen, this kind of activity will be a great alternative to long and exhausting workouts.
Many people find a calming effect in staying in the gym. So a person can fight with stress, throw off the burden of everyday life. Therefore, you can do without this method of sports. The decision depends only on personal preferences, characteristics of the body and the size of the wallet.
Despite the fact that innovative sports require a more comprehensive and in-depth study, many wired doctors have already given their assessment of this training. Many of them appreciated the fact that the load on the skeletal system of the body practically does not appear.
Some even recognized EMS as one of the most promising methods for the rehabilitation of victims in road accidents and the elderly.
This sport is the fastest way to bring your body into shape. Often new moms are advised to do just such training - they do not take much time and allow you to very quickly restore its former shape after childbirth.
Doctors also advise people to take an irregular schedule and work related to stressful situations in their care.
Heavy load that has to withstand each workout, leads to rapid moral and physical exhaustion.
In this case, there are several options - to change the style of training, the frequency and intensity of training, or to revise your lifestyle and daily routine.
The general opinion on the Internet is reduced to the enthusiastic reviews of all the delights of tomorrow's fitness have already been tested on themselves. Modern busy people are very fond of the fact that now there is no need to spend so much time in the gym, and you can do more useful things. Training helps to achieve results where neither diet nor regular exhausting approaches on the simulators helped.
There is also a caste of people who prefer traditional methods of working on their own body. One of them is not suitable for the fact that the EMS method implies a very large and intensive workload, while others simply enjoy the very process of staying at a fitness center and working directly.
Such activities do not leave a person emaciated until the end of the day, give freshness and activate the production of happiness hormones. Of course, for those who expect to get relief muscles without any effort, this type of sport will not work. Only a very intense and heavy load is permissible here.
Only in this case from the training will be the result. It is necessary to take a responsible attitude to the choice of a fitness center, a trainer, carefully check the equipment and work hard during classes. And then the result will not take long.
The EMS (EMS) trainings have created a real breakthrough in the field of modern fitness culture. This is not just work on oneself, but at the same time a collaboration of science and heavy physical strength. People focused on beauty and slender body camp should invest a little more money in their dream to achieve a guaranteed result.
Article design: Mila Friedan
We charge muscles
EMS Training (Electrical Muscle Stimulation) or otherwise electromyostimulation is a new trend in weight loss and the struggle for a beautiful figure.
It consists in influencing the muscles with a special device through electrodes attached to the surface of the body.
In other words, the impulses produced by the device force the muscles to contract in approximately the same way as when exercising.
The method in the USSR was invented - scientists approximately in this way carried out the rehabilitation of astronauts who returned after the flight to the ground.
Western scientists adopted technology as early as the 1970s, and the first miostimulatory simulators appeared in the United States in the late 1990s.
Principle of occupation
Subtle micro impulses
- Allow to significantly increase the intensity of muscle contractions.
- Around 600 muscles are activated and engaged (as opposed to 100 during normal exercises in the gym).
In general, the benefits of EMC training are as follows:
- Help to lose weight
- Strengthen muscles
- Build muscle and relief
- Improve metabolism
- Restore muscle function after injury
What is required
- Personal trainer
He should be well versed in biomechanics. Determine whether the body is properly positioned during the session. Clearly orientate in the depth and strength of the pulses coming from the simulator.
It is he who regulates the power of current supply to certain areas of the body, taking into account the sportsman’s training.
We are talking about a special suit: a T-shirt with sleeves, leggings (shorts) and a special vest with electrode plates at strategically important places — current flows there.
The suit is sprayed with water (as explained - to improve the conductivity). He is sometimes jokingly called the costume of Lara Croft for some similarities with the outfitting of this heroine of films and video games.
Like the costume, this is special equipment. Both will provide you with a studio or gym where you will be engaged.
The simulators include, for example, Miha Bodytec (Germany) or X-body (Hungary). The difference between them is quite insignificant, lies in the depth and strength of the impulses produced by them and is not of great importance for practice.
Set of exercises
It's all individually - at the discretion of your coach.
Usually, squats, push-ups, lunges, leg flies, abdominal exercises, with small weights, on an ellipse or a treadmill, are used.
Duration in general is 20-25, not more than 30 minutes.
The intensity of classes - 2-3 times a week.
During the exercises, your body receives a double load - both from doing exercises and charging current. As a result, even simple exercises cause considerable tension throughout the body, and in one set of work, seven pots come off.
Dangers of losing weight
Passing electricity through it is dangerous and can cause harm, and therefore the method has a number of serious contraindications:
- Heart disease
- Heart implants
- Metal plates in the body
- Any circulatory disorders
- Diseases of the gastrointestinal tract
- Renal failure
- Any tumors (both benign and malignant)
Fitness for the lazy
Many probably remember, and some may have tried on themselves the so-called "butterflies" - myostimulators - fix yourself on your stomach and lose weight.
Ems-training on the principle of action resemble these simple devices. Only everything looks much more serious, convincing and weighty.
But is efficiency behind this method? Or is the benefit doubtful, is this another divorce, the desire to earn money for those who want to lose weight (EMS-training sessions are not cheap)?
The fact is that muscle stimulation was originally developed:
- for rehabilitation after injuries and workouts,
- as a way to treat muscle atrophy and relieve spasms in bedridden patients,
- to increase muscle endurance and increase strength.
But the attempts of manufacturers to certify this product as equipment, focused on body correction, weight reduction, point fat loss, cellulite removal were not crowned with success. This refers to a number of serious sources on the Internet dedicated to healthy lifestyles.
What does science say
In addition, EMS-training has been studied quite a bit at the scientific level and, accordingly, there is practically no basis on which to talk about any special effect of this method. Although a number of studies have been carried out.
So, scientists from Taiwan tried to determine how much more calories were consumed during a 30-minute stimulation session.
As a result, the difference between the indices at rest and the maximum level of intensity was only 11 kcal upwards.
Scientists have concluded that the EMC simulators can only be used as an auxiliary tool for weight loss.
Other scientists, from the University of Wisconsin, checked how effectively drugs increase strength, reduce body weight and body fat percentage.
For 2 months, they organized myostimulation sessions three times a week. Conclusion researchers - EMS does not affect any of the above.
The only plus was found in the case of elite, very well-trained athletes. Training with stimulation of the muscles allowed to increase strength. Vertical jump results and shorten sprint time.
At the same time, it was noted that such a good result could be achieved in combination with plyometric exercises (a high-intensity form of training with its own weight) or exercises with weights.
What to remember
- EMS can be useful for bed patients and as a way of rehabilitation after injuries or operations.
- Improvement with their help contours of the body and a significant impact on the process of losing weight is not scientifically proven and not confirmed by certificates.
- If you want to take a chance, then they are best suited for those who are busy and can not afford to spend a long time in the gym.
- At the same time, you should not rely on them strongly - EMS will never be able to replace real fitness and good old workouts with dumbbells and barbells. And the charge of positive emotions will not replace any discharges of current through the body!
Be slim and healthy friends, do not forget to subscribe to blog updates. I'm saying goodbye to that. Until new meetings.