To lose weight, nutritionists advise proper nutrition, regular exercise, and healthy sleep. Proven weight loss techniques help but quickly become annoying for most obese people. Fitness clubs offer to solve the problem using EMC, a specialized program that uses additional muscle stimulation using low-power currents.
What is EMC?
The technique was invented by Soviet scientists in the 1970s to rehabilitate cosmonauts after a long stay in zero gravity. She received a second life in the form of muscle stimulators, widely advertised on TV screens.
The essence of the training is the forced contraction of muscle tissue under the influence of weak impulses of electric current.
Research shows that EMC training uses more muscle fibers than standard gym sessions. The combination of electrical stimulation and a set of exercises allows you to quickly get the results you expect from cardio training.
Principle of classes
EMC slimming workouts are designed for:
- weight loss;
- strengthening muscles;
- improving metabolic processes;
- recovery of working capacity after injuries.
Under the influence of impulses, the intensity of muscle contractions increases, almost 600 muscles are involved in the process (during normal training, about 100 are involved). Classes are supervised by a trainer who works with each visitor according to an individually selected program.
Feelings during and after EMS training
Athletes who first encountered electromyostimulation claim that during training they have the feeling that their muscles are contracting on their own. An abnormal condition occurs due to increased tissue activity under the influence of electrical impulses.
Short training sessions cause severe muscle fatigue. The peculiarity is associated with a double load: physical activity and additional stimulation with low-frequency currents.
Is EMS training safe?
Muscle electrical stimulation is recommended for use in the process of rehabilitation after injuries, for patients who have been on strict bed rest for a long time, with severe muscle tissue atrophy.
EMC slimming workouts will help restore your figure after childbirth. Classes begin 3-6 months after delivery. Before exercising, women need to visit a GP and obtain permission to practice.
A properly selected set of workouts for those giving birth will help:
- normalize body weight;
- reduce the waist in volume;
- restore muscle tone;
- reduce stretch marks;
- get rid of the flabbiness of the abdomen, buttocks and legs;
- improve skin condition.
EMC training has become popular due to the following indicators:
- during them there are no large loads on the ligamentous-articular apparatus, which is a priority for patients with diseases of the ligaments and joints;
- devices similar in effect are successfully used for rehabilitation therapy after serious injuries;
- for professional athletes, classes help speed up metabolic processes, improve muscle functionality, and increase speed when running;
- exercises on simulators have practically no contraindications.
Under the influence of electrical stimulation, the rate of blood circulation and the supply of nutrients to damaged muscle tissues increases. Traumatized patients note that due to training, rehabilitation is accelerated, takes less time, the restoration of impaired functions of the musculoskeletal system is faster.
Sportswear and equipment
Only sneakers are required for training, and special equipment is issued at the gym. Trainers advise you to always take a set of spare underwear, as during training the EMC suit is wetted with water.
The equipment has the following characteristics:
- small size - the standard weight of an EMC suit is 5-7 kg, which allows even fragile girls to train;
- high maneuverability - the developers took into account previous mistakes and created equipment that does not interfere with free movement;
- composition of costumes - they are made of specialized elastic fabric, outwardly they resemble things for deep-sea diving, only without an oxygen cylinder behind the back;
- manufacturers have integrated liquid drainage into the systemand the suit itself is characterized by antibacterial properties.
The main control system can be wired or wireless. Through it, the intensity of electrical impulses is controlled, which are fed to different parts of the body.
Where does the training take place?
Athletes work out in standard fitness rooms, which are additionally equipped with several EMC simulators.
EMC effectiveness in overweight
Weight loss workouts with muscle stimulants are not recognized by the U.S. Department of Health and Human Services. A critical attitude towards EMC was caused by a study that showed that calorie consumption under the influence of electrical stimulation is minimal.
Sufficient loss of calories occurs only when exercising, which simultaneously engages the respiratory and cardiovascular systems, several muscle groups. Professional athletes use EMC machines, but they do not consider them to be the main tool for maintaining and improving physical fitness.
They prefer to use them as an additional source of loads. It is impossible to put electrical stimulation and classic cardio training with a variety of exercises in the same row. The latter are considered safer for the body - artificial stimulation of muscle tissue is not suitable for everyone and does not always give the expected results.
Calorie expenditure and body composition
Loss of calories while exercising with the apparatus is minimal. For half an hour of training with electrical stimulation, a person loses 15% more than in a state of absolute rest and the operation of the same apparatus.
Taiwanese researchers have found that the calorie expenditure during electrical myostimulation is 5 times lower than during normal walking. EMC cannot be compared to standard strength training, the latter allows you to burn about 700-800 kcal per hour.
Contraindications
EMC training for losing weight and restoring injured tissues is prohibited under certain indicators.
| Contraindications presented | Prior consultation with a therapist and its approval is required for patients with |
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Exercising on the EMC trainer is not recommended for pregnant women. The equipment causes additional muscle tension in the pelvic area, abdominal cavity, and can become a source of increased uterine tone. Particular harm is caused by a tight waistband and the heat generated during training.
The increased circulation of blood flow in the upper and lower extremities leads to a decrease in the blood entering the abdominal cavity. Elderly patients are also not allowed to study because of the high risk of problems with the functionality of internal systems and organs, disturbances in the rhythm of heart contractions (arrhythmias).
Slimming workout program
Preliminary preparation plays a big role in getting the expected result.
General recommendations for the training program include:
- The need for training under the constant supervision and guidance of a professional trainer with a sufficient level of qualifications. Attempts to save money and do it on their own often end up with serious health problems, the need for long-term rehabilitation.
- The training schedule adjusts to the needs of the trainee: taking into account his daily employment at the workplace, the availability of free time. Before classes, the trainer takes into account height, body weight, habitual daily physical and physical activity - the collected information helps to exclude excessive stress on the body, to avoid accidental injuries.
- The schedule takes into account the time it takes for the body to recover. Overloading weak ligaments and tendons can lead to tears and sprains.
The trainer conducts at least 3 joint workouts for 1-2 weeks. During this period, he researches information about the trainee, based on the data obtained, he makes a schedule for future classes.
Lesson plan
EMC weight loss training is carried out in 3 stages.Duration and loads depend on the general fitness of the body.
Warm-up or Cardio
Warming up takes 5 to 7 minutes. To properly prepare the heart for subsequent loads, a person is engaged in warm-up on an exercise bike or ellipsoid.
The entire training session takes place in full equipment. Exercise is complemented by electrical myostimulation. The equipment is adjusted by an individual trainer.
Strength exercises
Lasts about 15 minutes.
The main part requires the following exercises:
- squats;
- swinging arms and legs;
- slopes;
- twisting;
- lunges.
The training takes place under constant stimulation of muscle tissue with weak electrical impulses. Regular visits and improvement of the initial indicators allows you to introduce additions in the form of the use of dumbbells, special weights that are fixed on the lower and upper limbs.
Lymphatic drainage massage
The final stage of the training is the use of a special mode of the EMC suit.
A small massage session is intended:
- to get rid of muscle tension resulting from training;
- accelerating the circulation of lymphatic fluid;
- withdrawal of accumulated metabolic products and excess fluid;
- improvement of the general condition.
Lymphatic drainage massage is used instead of the last warm up of the muscles. General relaxation after exercise gives an additional burst of energy, improves mood.
When are results visible?
Normal workouts in the fitness room take about 2 hours, when using electrical myostimulation - no more than half an hour. Trainers claim that the visible effect occurs after the 2nd week of regular training. You can approximate the desired body shape in 2 months. constant training.
Such statements are true, provided that a dietary diet is observed, sufficient physical activity throughout the day. It is impossible to get relief muscles with one half-hour stimulation - the technique was developed to restore damaged tissues, and not build muscle mass.
Is EMS training necessary for weight loss or can you do without it?
With a large body weight, it is difficult to exercise in general conditions in the gym or fitness room. Heavy stress on the joints and ligamentous-tendon apparatus can cause serious injury. Such patients are recommended sparing exercise therapy exercises with constant monitoring of health status, checking the performance of the heart, blood pressure indicators.
EMC training is similar to physiotherapy exercises and does not cause much damage to the joints. To reduce excess weight, they are not enough - over time, a person must add standard strength loads to their schedule. The body is not able to instantly adapt to new conditions for it and requires a gradual complication of cardio training.
To lose weight, it is not necessary to use EMC simulators. Hard work on yourself in the gym, changing your usual lifestyle, calculating the calories spent and received will give a reliable result, but it will take a lot of time. Most physicians do not trust myostimulants and believe that information about their effectiveness is a publicity stunt.
The existing contraindications do not make it possible to talk about them as an ideal remedy for solving the problem of obesity.
EMC was developed for the rehabilitation of patients with muscle tissue atrophy. It is impossible to use it as a basis for losing weight due to the minimum calorie consumption. Regular strength training and changes in the usual diet will have a greater effect than half an hour of myostimulation.
Article design:Lozinsky Oleg
Video about EMC weight loss workouts
What is EMS training, how it works: