EMS (EMS) training - what is it, the benefits and harms, results, photos, doctors' reviews about myostimulation

EMS (EMS) training is a specialized technology of sports training, which was developed with the help of the world's leading scientists and athletes. Its difference from standard practices lies in the combination of the traditional approach to physical activity (performing a set of exercises) and additional stimulation of muscle mass with low-power electrical discharges.

What is EMS training?

This type of exercise is a completely new approach to sports due to the fact that muscles contract forcibly. The workout uses a much larger number of muscle fibers than when performing regular sets in the gym.

According to research, 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 thanks to a small but constant electrical stimulation, combined with a set of exercises. A person needs to do cardio exercises and approaches with the use of force in a special suit, in which electrodes are built.

The workout consists of three main stages:

1. Warm up. Exercises aimed at stimulating the cardio system. Most often, they warm up on a step, while performing a simple set of muscle stretching exercises. The duration of this period should not exceed 7 minutes.
2. Strength exercise complexes. The training includes a constant change of approaches and rest, which have a very small interval of execution - 5 seconds each. The process lasts about 20 minutes.
3. General massage and lymphatic drainage proceduresperformed within 15 minutes after training. Here you just need to relax and have fun.

Efficiency

Workouts are effective due to additional stimulation of muscle work with small discharges of electricity generated by a specialized computer program. There is a simultaneous heating of muscle tissue as in a standard training and their additional contraction due to the systematic supply of an electrical impulse.

Thus, the body receives a much more effective load in a relatively short time. A standard workout can be up to 20-30 minutes, while the degree of muscle and fat mass development is comparable to a regular workout in the gym for 2 hours.

Is EMS training safe?

EMS (EMS) training is, in general, a fairly safe sport. Like any other type of exercise, it has a number of contraindications, failure to comply with which can lead to serious injury.

The human body produces the enzyme creatine kinase. It is required in cases where muscle tissue is injured. Myoglobin also exists in the body. This is the protein that all muscle tissue consists of. For some people, additional stimulation with electricity significantly increases the level of these two elements.

Unwanted influence can lead to renal failure and intoxication. That is why such sporting events are impossible without the continuous supervision of a coach.

The constant presence of a personal teacher is considered a prerequisite for implementation. In some countries, mandatory medical controls have been introduced for such training in fitness clubs.

Feelings during and after EMS training

The deep layers of muscles are involved in the work. For beginners, the sensations received during the process may seem very strange - the muscles seem to be living their own lives. This condition occurs because there is an increase in tissue activity without the direct command of the brain.

Even after a short workout, soreness occurs, the muscles are very tired.

This happens because during training, the tissues were stimulated not only by the method of using sports approaches, but did double work, since they received an electrical impulse.

Advantages and disadvantages

Any type of sports activity is selected based on the personal characteristics of the body of each athlete. But at the same time, there is always a base of positive and negative characteristics for a set of exercises.

EMS training is no exception. The main qualities of EMC are:

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Harm and benefit

There is no physical activity that would not have both positive and negative effects on the human body.

In the case of EMS training, the benefits will be as follows:

• Muscles are literally strengthened and worked out from the inside out. Thanks to electrical stimulation, this type of sports can tone up about 90% of all muscle tissues in the body.

  

• During training, only the muscles work, but the load on the joints is not carried out. Thanks to this, such a sport is perfect for those people who are undergoing a period of rehabilitation after injuries.
• The speed with which the result can be achieved literally increases several times. At the same time, the time spent in the gym is more than halved.

EMS (EMS) training is, first of all, a sport, which also has its disadvantages:

• During menstruation or pregnancy, training is prohibited - electrical impulses can provoke an involuntary contraction of the uterus, which will lead to unwanted complications.
• If you have any skin rashes or psoriasis, there is a risk of developing epidermal diseases and profuse acne.
• You will have to work out in a tight-fitting suit, which may cause discomfort to some people. In the process, the human body begins to sweat actively, and the feeling that the suit is wet from secretions will be added to the general inconvenience.

General recommendations for trainees

The list of recommendations for EMC training is small, since training does not carry any harm to health, and also, unlike classical methods, does not exert serious pressure on the skeletal system.

The list of tips is as follows:

• It is imperative to conduct a preliminary consultation with the attending physician regarding the admissibility of this type of physical activity. You should not resort to such activities if there are thresholds of the cardiovascular system. Training is strictly prohibited for people with a prosthetic heart.
• During the execution of the approaches, you must try not to relax the muscles.
• You need to conduct classes no more than three times a week, with breaks of two to three days - the body is not able to recover from such a heavy load in a shorter time.
• It is necessary to adhere to the correct diet, since electrical stimuli, even of low power, in the presence of risk factors, can provoke serious disturbances in the work of the gastrointestinal tract.

Training program

Preparation for classes plays a huge role in achieving the desired result.

General list of recommendations for drawing up a training program:

1. It is best to immediately take care of the selection of a qualified trainer. If it was decided to stop training with the use of electrical stimulation, do not spare money on it. The technology is new and an insufficiently skillful approach can lead not only to wasted time and considerable funds, but also to serious health problems.
2. The schedule is formed, first of all, in addition to the trainee's life schedule, on the basis of such important factors as weight, height, the amount of physical activity that the body normally receives per day, as well as taking into account the general activity and sleep phases.
3. It is important to immediately accurately determine the recovery period of the body after training, since working with fragile muscle tissue threatens with sprains and rupture of ligaments and tendons. To do this, the personal trainer must conduct at least three joint classic workouts in a period of one to two weeks. Based on this data, he draws up an individual lesson plan.

How is the training going

EMS (EMS) training is a set of exercises with a special algorithm for preparation and direct implementation:

• The trainee needs to put on a disposable suit, which acts as a lining for corsets with electrodes. Now you can put on the exoskeleton itself, through which the impulses come.
• Training is in progress. The time to complete it 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, according to the individual characteristics of the athlete's body.
• Massage is performed to drain lymph. It is carried out directly using the mode programmed in the suit.

Contraindications

For some people, unfortunately, EMS training is not desirable.

The risk group in this case consists of the following people:

1. Those who use a pacemaker.
2. Patients with epilepsy.
3. People suffering from tuberculosis.
4. Patients with atherosclerosis and those who complain of circulatory disorders of the arterial type.
5. People with tumors.

Separately, it is worth talking about people with diabetes. Electrical stimulation can provoke a significant acceleration of metabolic processes in the body and, as a result, significantly reduce the permissible blood sugar level.

But many studies have shown that this does not always work.Before starting a training session, a diabetic patient needs to be tested for the sugar content, and if it is in the minimum critical or normal range, then you can start playing sports.

It is very important to monitor the functioning of the body's lymphatic system. Electricity can cause an uncontrolled rise in lymph levels.

At the first signs of the disease - general fatigue, temperature, swollen lymph nodes, it is necessary to stop training and choose a more suitable set of exercises for yourself.

Heavy sports are contraindicated for pregnant women in principle. Here, in addition to the obvious large loads on the pelvic bones and back, there is also stimulation through the electrodes, which can harm the fetus even in such a short time as 20 minutes of training. That is why expectant mothers are advised to choose something more gentle - classes on steps or fitballs, for example.

Result before and after

EMS (EMS) training is a revolutionary method of doing sports precisely due to the fact that the time spent on obtaining relief muscles is reduced by two to three times. A typical workout at the fitness center will take about 1.5-2 hours. With EMS tactics - only 30 minutes.

The effect of such approaches is felt the very next day - the muscles will behave as if the person spent the whole previous day performing 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 starting regular training. You can get your body in shape in two months.

The cost

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 rush to find a personal teacher, as such training combines both the use of force and the scientific approach. Not every specialist will be able to correctly develop and conduct a comprehensive training.
• Much depends on the location. Some fitness centers simply choose not to include such innovations in their services. Therefore, the mere presence in the price list of an item about electrical stimulation during training indicates the elite status of the salon, and, consequently, high prices.
• Use of equipment. Trainers for EMS training have been developed by a German large company that produces prostheses and equipment for the disabled. This technology is not cheap, in fact, as well as its use for the clients of the fitness room.

Pricing policy may vary depending on the region of the country. 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 it?

In general, the method of such exercises 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 their bodies.

EMS has its own indisputable advantages, thanks to which many athletes choose this workout. This time is paramount. For busy businessmen, this type of activity will be a great alternative to long exhausting workouts.

Many people find that being on site has a calming effect. So a person can fight stress, throw off the burden of everyday life. Therefore, you can do without this method of playing sports. The decision depends only on personal preferences, body characteristics and the size of the wallet.

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Reviews of doctors

Despite the fact that innovative sports require more comprehensive and in-depth study, many wired doctors have already evaluated these exercises. Many of them appreciated the fact that there is practically no load on the body's skeletal system.

Some even recognized EMS as one of the most promising rehabilitation methods for road traffic injuries and the elderly.

This sport is the fastest way to tone your body. Often, newly minted mothers are advised to do just such workouts - they do not take much time and allow you to very quickly restore their former shape after childbirth.

Doctors also advise people with irregular schedules and work related to stressful situations to be very careful about their work.

The heavy load that each workout has to withstand leads to rapid mental and physical exhaustion.

In this case, there are several ways out - to change the style of training, the frequency and intensity of training, or to revise your lifestyle and daily routine.

Trainee Reviews

The general opinion on the Internet boils down to rave reviews of those who have already tried all the delights of tomorrow's fitness 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. Exercise helps to achieve results where neither diet nor regular exhausting approaches on simulators helped.

There is also a caste of people who prefer traditional methods of working on their own body. One of them does not fit the fact that the EMS method involves a very large and intense load, while others simply enjoy the very process of being in the fitness center and the actual exercise.

Such activities do not leave a person exhausted until the end of the day, give freshness and activate the production of happiness hormones. Of course, for those who expect to gain relief muscles without effort, this type of sport is not suitable. Only a very intense and heavy load is permissible here.

Only in this case there will be a result from training. You need 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 be long in coming.

EMS training has created a real breakthrough in the modern fitness culture. This is not just work on oneself, but at the same time a collaboration of science and heavy physical strength. People who are focused on beauty and a slender body should invest a little more money in their dream to achieve a guaranteed result.

Article design: Mila Friedan

EMC training video

Who needs EMC training and who is contraindicated: