What is EMS training? - Join us when we try it
EMS stands for electrical muscle stimulation and is a form of exercise where you do simple exercises while your muscles are stimulated with electrical impulses. Learn more and join us as we try an EMS workout.
What is EMS training?
EMS training is a workout method where electrical impulses stimulate your muscles to contract, enhancing the effects of regular exercise. It’s a time-efficient way to build strength, improve muscle activation, and support overall fitness.
Try it out with Björn Borg
I was very curious about this workout form and decided to try it out, so I went to X-Shape Fitness here in Stockholm.
First you put on a base layer and then it's time for the suit. Ready to start the workout!
Since it was my first time trying this, I got to do a 20 minute full body workout. With EMS it's also possible to custom-make workouts depending on what muscles you want to focus on.
My instructor Sam put the interval time on 4 seconds, so it was 4 seconds work, followed by 4 seconds rest, and then we repeated that for a few rounds, before moving on to the next exercise.
The exercises were for example squats, lunges, standing crunches, superman holds and wall sit.
When the working interval starts it tingles a bit but mostly it feels like your muscles squeeze and are being activated in the right way.
You learn to follow along in the impulse and control the movement and it really feels like it targets muscles in a great way, many times also more muscles at the same time.
The 20 minutes went by super fast and it really felt like I got a full workout in, so very effective and a lot of fun. And how did it feel the day after? The body felt good but the muscle soreness the next day was definitely present.
After the session, I sat down with Sam to talk more about how EMS works and what the biggest benefits are.
How does EMS training work and what can a session look like?
- EMS stands for Electrical Muscle Stimulation, with impulses that come in different time intervals so the muscles contract, and that is how the muscle breakdown happens.
The instructor controls the intensity of individual muscle groups. Here we usually say that 20 minutes is equivalent to a full workout in intensity and also in results for building muscle.
You can vary the workout and focus on training different muscles for example.
- How often can you train EMS?
- 2 times a week is a kind of recommended limit because it is so intensive. If you don’t have any problems in any way then there is no issue to do it 2 times, so say 1–2 times per week.
It depends of course on how much activity you have outside this training. Plan and bake in the EMS sessions, individually, to fit your training routine.
- How fast can you see results?
- It depends on the person but after two three times the body gets used to it and you feel that you get stronger. Slowly increase intensity to build progression in movement and strength.
The combination with diet is essential to actually see a difference on your body. We work with the whole picture here at X-Shape Fitness, like a health agency you could say.
How do you best combine EMS training with regular training?
- Depends on the goals first and foremost, what training goals you have. If the goal is just to feel good we can do a suitable set up, if you have strength goals, we can work more strength adapted and encourage you to work in daily activity outside of this too.
We can also build endurance programs. The workouts can be tailored to your specific training goals.
We always advocate combining EMS with for example a run and some strength training sessions as a complement to challenge the body.
- Are there different types of EMS training? Like both at a studio and at home?
-There are different levels. Studio versions are more advanced with more functions, and the durability and impulse variation and quality greater.
There are home equipment versions that work fairly well but I have limited experience of those.
There are also portable versions to bring out to companies for testing. These are mainly studio versions which are better in every way.
Who is EMS training suitable for? Are there any people who shouldn't do it?
- You should not train EMS if you have
Pacemaker
Diabetes
Epilepsy
Cancer
Blood clot
Hernia
Kidney failure
An ongoing pregnancy
Then of course it is very individual, if you don't like the feeling of this type of training then it doesn't suit you, just as some people like gym training, others don't.
Otherwise, it is a form of training that suits everyone and is great from a rehabilitation perspective, as the training is gentle on joints and ligaments but still a high-intensity and powerful workout.
- What would you say are the top 3 benefits of EMS training?
It's very effective
You get a deep-reaching workout
It's a lot of fun
How do the EMS suits work?
- EMS suits work by sending electrical impulses from electrodes in the suit directly to the muscles, which causes them to contract intensely.
The suits are made of adapted, durable material that lasts a long time. Inside the suit are electrodes with cable loops.
Under the suit you have a special undergarment, then you put on the suit on top. Before the training starts, a little water is sprayed on the suits, as the moisture conducts the impulses.
There are different types of equipment, there are also those that you can train in without water. Then it gets hot and you sweat, but just like with water, it is the moisture that conducts the impulses. The dry suits are used more for home use.
The EMS machine sends electrical impulses through the electrodes and you make the settings on the machine and then the suit adapts itself accordingly.
NASA uses EMS training
- Fun fact - Nasa actually uses similar suits and EMS training so that the muscles don’t waste away in weightlessness when they go on space trips. They do it as a complement to regular training, counteract muscle atrophy in microgravity. It helps activate muscles when load is limited and also works as support for rehab before and after spaceflights.
When we talk rehab work in general, EMS is a really good training that is used a lot. It's gentle on the joints and can be adapted very individually.
So conclusion - EMS suits both beginners and experienced, old and young. It's a great way to get to know your body and to learn about muscle control and technique. It's a great workout to complement your other training with and most of all, it's a lot of fun. Try it out!