It’s no question that technology and its rapid development has played a big role in health and fitness. Fitness technology innovations have revolutionised and transformed how individuals can integrate exercise in a smart and efficient way into their busy lifestyle. Some of these innovations are fitness trackers, virtual training apps, gym equipment and machine technology. EMS training is one example of fitness training that uses technology, specifically an EMS machine, for strengthening, weight loss and muscle rehabilitation.
In EMS (electric muscle stimulation) training, the individual uses a wearable device called the EMS training suit or bodysuit where low-frequency electric currents are released to help the muscles contract. An EMS-certified trainer operates the EMS machine and controls the intensity levels of the electric currents necessary for the workout.
How does the EMS training suit work?
A complete EMS training device consists of a vest or bodysuit, belt and straps with a cable connected to the EMS machine. The EMS training suit is a special vest or bodysuit with electrodes that are strategically positioned in targeted muscle areas. It is made from high quality materials such as nylon, spandex or neoprene to support the electrical pulses that course through the electrodes while at the same time providing comfort and flexibility to the user during an exercise routine. The suit can have 12, 16 or 18 electrodes to target 6 major muscle groups and specific muscle categories all at the same time during a 15- to 20-minute workout. The EMS machine has a transmission channel that represents each muscle group. While EMS training can be a whole body workout, individuals can also focus or isolate specific muscle groups per workout. The 6 muscle groups are the following:
On a normal exercise routine, the brain sends natural electrical signals through the nervous system to stimulate muscular activity. With EMS training combined with the conventional workout, neural modulation channelled through the electrodes found in the EMS training suit sends electrical impulses to the targeted muscles to trigger contraction. EMS heightens the contraction of the muscle and accelerates the exercise in a short amount of time. A 90-minute gym workout will produce the same result in a 20-minute EMS training.
What to wear during EMS training
Just like a typical workout, EMS training has a lot of movements and motion. Wear a comfortable, stretchable and cool tight fit fabric to allow flexibility. Women can wear a wire-free sports bra under the vest. EMS training suits are antimicrobial and washable.
With the present popularity of EMS training, it’s important to sign up with a reliable EMS training studio or fitness centre offering EMS training who are not only certified to conduct this specialised exercise program but also enforcing strict hygiene standards especially when it comes to the exercise equipment, the EMS training suit and other accessories. Does the studio have plenty of units enough to accomodate the number of clients using the device for the training? Check for transparency on how often they disinfect the equipment.
Maximising EMS training through a workout plan
Individuals who are planning to try EMS training can maximise their 20-minute workout by deciding whether they want to go on the following routine:
Full body workout A full body workout in EMS training targets all the muscle groups including the difficult muscle areas that can only be reached through conventional training. Combined with a cardio session, EMS training helps tone the muscles and burn fats.
Activate agonist and antagonist muscle groups There are muscle types that work in pairs. Agonist muscle produces the movement while antagonist is the muscle that relaxes. An example are the biceps, which will contract when performing a bicep curl while the triceps will relax to allow the movement. In EMS training, both muscles are activated at the same time to fully achieve endurance and strength. Other antagonistic muscle pairs are the hamstrings and quadriceps (knee), and latissimus dorsi and deltoid (shoulders).
Selected muscle groups by body areas Each individual has different goals for why they go to the gym. There are some who want to achieve a six pack while others want to tone their arm muscles. In a traditional workout, this would require lifting heavy weights which is prone to injury and the risk of wear and tear on the ligaments and joints. EMS training works the muscle similarly but reduces the aforementioned risks.
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.