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How many times a week should you do EMS training?

Updated: May 27

Before we tackle how many times in a week you should do EMS training, it’s important to become familiar with the key similarities and differences between this technology-assisted exercise and the traditional workout. Understanding the differences and similarities between EMS training and traditional workouts can help you make informed decisions about your exercise routine, and can contribute to a safe and effective fitness program. However, it's important to note that EMS training is not a replacement for traditional workouts, but rather a supplement or alternative that can be used in conjunction with other forms of exercise to achieve optimal fitness and health outcomes.

EMS training vs. Traditional Workout

EMS training and traditional workouts are not mutually exclusive and can be combined to create a well-rounded fitness routine. As an advanced form of exercise, EMS training involves the use of electrical impulses to stimulate muscle contractions, which can be more intense than traditional resistance training. In terms of similarities, EMS training and traditional workout can do the following:

  • Muscle strength

  • Weight management

  • Improve cardiovascular health

In addition, both require proper technique and form to ensure that you are engaging the correct muscles and avoiding injury. In terms of the difference, EMS training is more time efficient. It can also be a lower-impact alternative for those with joint issues or injuries. And lastly, EMS-certified trainers and studios use an EMS machine during training sessions.

How often can you do EMS training?

For beginners, it's recommended to start with one to two EMS training sessions per week with at least one day of rest in between sessions. This will allow your muscles to recover and adapt to the stimulus from the EMS workout. When we exercise, we create small tears in our muscle fibres, which then repair and become stronger during the recovery period. This process is called muscle hypertrophy.

If we don't allow enough time for recovery, our muscles can become fatigued, which can lead to decreased performance and an increased risk of injury. As you become more experienced and your muscles become accustomed to the workout, you can increase the frequency of your EMS training sessions, but it's important to listen to your body and avoid overtraining to prevent injury and burnout.

Further, EMS training can be customized to target specific muscle groups or to provide a full-body workout. The intensity of the electrical impulses can also be adjusted to target different muscle fibres and achieve different training outcomes.

EMS training routine

An EMS training program flow may vary depending on your individual goals and fitness level. It's always best to consult with a certified trainer or healthcare professional before starting any new exercise program, including EMS training. Here's a typical workout routine for an EMS training session:

  • Warm-up Start with a light warm-up to get the blood flowing and prepare your muscles for the workout. You can do this by stretching or performing some light cardio exercises.

  • Electrode placement Before you start your EMS session, make sure that the electrodes are properly placed on the targeted muscle groups.

  • EMS workout Once the electrodes are in place, start your EMS session. The trainer will begin with low intensity and gradually increase the intensity as you get comfortable. He or she can adjust the intensity depending on your fitness level and tolerance.

  • Cool-down After the EMS workout, it's important to cool down properly to help your muscles recover. You can do this by stretching or performing some light cardio exercises.

Make sure to drink plenty of water before, during, and after your EMS workout. Also, have a healthy snack or meal within an hour after the workout to replenish the nutrients your body needs. Overall, EMS training and traditional workouts have their own unique benefits, and which one is better for you depends on your individual fitness goals, preferences, and physical abilities. The best exercise routine is one that you enjoy and that you can stick to consistently over time.

Volt Fitness is a luxury EMS studio in Melbourne that offers short, intensive training sessions with maximum efficiency and sustainable results in a feel-good atmosphere. 20 minutes at Volt Fitness are as good as 90 minutes of sweating it out at a traditional gym.

Ready to start working on your fitness goals? Take a look at our training options or chat with us on (03) 8393 5131.

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