Seeking to achieve fitness but lacking the time for lengthy workouts? Or perhaps you're in search of a method to fortify your muscles efficiently and precisely? Then, EMS training might be the ideal answer for you.
Electrical muscle stimulation, or electromyostimulation (EMS), is a widely used and generally recognised method that uses electrical impulses for muscle stimulation. These impulses result in an active contraction or tensing of the muscles, comparable to the contraction during conventional training. The great advantage of EMS, however, is that a significantly higher number of muscle fibres can be activated through electrical stimulation. This makes EMS training particularly intense and effective.
The origin of EMS lies in physiotherapy and rehabilitation medicine. In these fields, electric impulse therapies are used for targeted muscle building after more serious injuries. In sports and fitness, EMS is used, among other things, as a supplement to conventional muscle training.
The application of EMS training goes in two directions. On the one hand, a targeted strengthening of the musculature can be induced (activating application) and on the other hand, a relaxing, recuperative effect (relaxing application) can also be achieved.
Activating applications include:
Relaxing applications include:
The principle of EMS is based on an imitation of natural muscle contraction and the replication of the body's own impulses. With every movement, our brain sends out electrical impulses. These are directed via nerve pathways to the respective muscles to move them to contract.
During EMS training, electrodes are placed on the skin that replicate and amplify the body's natural neural signals. The electrodes are connected to an EMS device that generates the electrical impulses. The electrical impulses are conducted into the tissue, which is responsible for transmitting the stimulation to the nerves, nerve centres and muscle groups in the application area. This leads to intensified muscle tension.
This means that during an EMS training session, you are not only training the superficial muscles, but also reaching the deeper muscle layers. Your training is intensified, muscle building is promoted, and calorie consumption is increased. The electrodes can be placed on various parts of the body, depending on which areas you want to train.
Sounds painful? It's not! The electrical stimuli are harmless and painless when applied correctly. As a rule, you will feel a slight tingling or vibration. To adapt the EMS training to your physical needs, many devices allow you to individually adjust the intensity and frequency of the impulses.
Through the simultaneous activation of muscle groups, a large part of the musculature can be targeted with EMS training in a short time. This way, you achieve a higher intensity of training compared to a conventional workout. Good results can be achieved with just 20 to 30 minutes of training per week.
According to a study by the University of Erlangen*1, you burn about 500 kcal during a 20-minute EMS training session. For comparison: during an equally long football training session, it's about 250 kcal and 20 minutes of jogging melt about 200 kcal.
Whether you're a beginner, experienced athlete, fitness enthusiast, or simply have a busy schedule, EMS can help you achieve your fitness goals faster and more effectively. The intensity of the impulses can be individually adjusted on many devices, so both beginners and advanced users can benefit from EMS. The customisability also makes EMS training accessible for people with physical complaints, such as back pain or joint problems. The electrical impulses act directly on the muscles, making it particularly gentle on the spine and joints.
Numerous studies prove the positive effect of EMS training on the body - both in the sports and health sectors.
The results of a study with 134 participants*2 show, for example, that whole-body EMS causes significant improvements in terms of the parameters maximum strength, endurance strength, body circumference, and back pain. After 6 weeks of EMS training, the participants were able to achieve the following average results:
Similar results were also observed in other studies. Particularly in individuals who were limited due to injuries or immobilisation.
In summary, EMS training can offer you the following benefits:
However, it is important to note that EMS is only an effective addition to your regular training. A balanced diet and a varied workout programme are also crucial to achieve healthy and sustainable results in the long term.
EMS can be used at various points on the body to specifically train certain muscle groups:
Do you want to take full advantage of the benefits of EMS training? Beurer offers you the innovative Beurer EM 95 EMS homeSTUDIO, a high-end EMS device for your home. In combination with the free "beurer EMS HomeStudio" app, it enables you to do professional EMS training. You can choose between the areas "Fitness & Power" and "Relax & Wellbeing".
In total, 20 workouts with predefined exercises are available to you, each with adjustable intensity. The effectiveness of the EMS homeSTUDIO is scientifically proven: As confirmed by the Cologne Institute Dr. Kurscheid, the EMShomeSTUDIO is ideally suited to increase your power and improve your fitness.*3
*1 https://journals.lww.com/nsca-jscr/Fulltext/2012/01000/Effect_of_Whole_Body_Electromyostimulation_on.32.aspx
*2 https://ems-impuls.de/wp-content/uploads/2019/10/18175985-EMS-Studie-im-Fitnessstudio-Universitt-Bayreuth-2003.pdf
*3 https://www.beurer-shop.de/media/uploads-admin/2019/06/19/bestaetigung-beurer-ems-institut-prof-kurscheid.pdf
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