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Does EMS training work? The evidence suggests that it does.
Electric Muscle Stimulation (EMS) training has gained popularity as a novel and effective method for enhancing physical fitness. But there are a lot people with concern that “Does EMS Training Work?”. In this article, we will delve into the science behind EMS training, explain why it works, discuss how to combine it with traditional exercises, and provide examples of celebrities and famous athletes who use EMS to maximize their capacity.
1. Why EMS Training Works
1. Enhanced Muscle Activation
In traditional exercise, the brain sends signals to muscles, causing them to contract. However, due to the body’s natural limitations, normally, only about 60% of muscle fibers are activated during voluntary contractions. EMS training, on the other hand, can stimulate up to 100% of muscle fibers.
Also, the EMS training can immediately activate both type I and type II fibers. This increased muscle activation leads to more effective workouts and greater muscle strength and endurance gains.
2. Targeted Training
EMS training allows for precise targeting of specific muscle groups. This is particularly beneficial for athletes and fitness enthusiasts looking to strengthen or rehabilitate specific areas. By focusing the electrical impulses on particular muscles, users can achieve a more balanced and comprehensive workout.
3. Increased Muscle Fiber Recruitment
Research has shown that EMS can recruit a higher percentage of muscle fibers compared to traditional exercise. This enhanced recruitment is a significant factor in the effectiveness of EMS training. The deep muscle activation provided by EMS reaches muscle groups that are often difficult to engage through conventional methods. This ability to target and activate these hard-to-reach muscles contributes to the overall efficacy of EMS training.
4. Improved Blood Circulation
EMS has been found to improve blood circulation, which aids in muscle recovery and reduces the risk of injury. A study conducted by the National Institutes of Health (NIH) demonstrated that EMS enhances capillary density and blood flow, leading to faster recovery times and reduced muscle soreness.
5. Enhanced Metabolic Rate
EMS training can also boost metabolic rate, aiding in weight loss and fat reduction. A study published in the Journal of Strength and Conditioning Research found that EMS training increased metabolic rate and energy expenditure, contributing to improved body composition.
6. Balanced Muscle Development
Sports such as badminton and tennis can cause muscle imbalances, particularly in the arms, as one side is often more dominant than the other. This imbalance can impact both appearance and function. EMS training can help address this issue by providing targeted muscle stimulation to the less dominant side, promoting balanced muscle development.
2. Research Results on the Body Shaping Effects of EMS
Let’s take a look at these numbers to see how people have described the impact of EMS training on them:
- 87% of participants reported that EMS had a more positive effect on body shaping compared to conventional training methods.
- 89% felt that their skin was significantly tighter, firmer, and more stable.
- Body fat percentage decreased by up to 4% after six weeks of EMS training.
- Women saw an average reduction of 1.5 cm in waist and hip circumference.
- Men experienced an average reduction of 2.3 cm in waist circumference after six weeks, along with muscle gains of 1-2 cm in the legs, upper arms, and chest.
- Athletes saw a total muscle growth of approximately 4 cm.
- Obese individuals lost an average of 3.5 kg and 9% body fat, along with reductions of 6.5 cm in waist circumference and 2 cm in upper arm circumference after just 13 weeks of training.
- Seniors over 65 years old experienced an average 6% reduction in body fat with low-level EMS training, comprising 30-minute sessions spaced five days apart over a period of 14 weeks.
- A 6.8% reduction in body fat and a 6 cm decrease in waist circumference demonstrate that EMS training is effective in combating obesity and metabolic syndrome.
3. Combining EMS with Traditional Exercise
While EMS training can be effective on its own, combining it with traditional exercise can yield even better results. Here are some strategies for integrating EMS into your workout routine:
Complementary Strength Training
Use EMS during resistance training exercises to enhance muscle activation. For example, wearing an EMS suit while performing squats or deadlifts can intensify the workout, leading to greater muscle engagement and strength gains.
Cardiovascular Workouts
Incorporate EMS into aerobic exercises to boost cardiovascular fitness and muscle endurance simultaneously. For instance, during cycling, which primarily activates the lower body, EMS can be used to stimulate the upper body muscles. This combination ensures a comprehensive workout, engaging both the upper and lower body.
Rehabilitation and Recovery
EMS is widely used in physical therapy for muscle rehabilitation. Athletes recovering from injuries can use EMS to maintain muscle mass and strength without putting excessive strain on the injured area. This approach accelerates recovery and helps prevent muscle atrophy.
4. Celebrity and Athlete Endorsements
EMS training has been endorsed by numerous celebrities and professional athletes who use it to maximize their performance and maintain peak physical condition. Here are a few notable examples:
Usain Bolt
The world’s fastest man, Usain Bolt, has incorporated EMS training into his routine to enhance muscle strength and recovery. Bolt’s trainer has highlighted how EMS helps him achieve more intense muscle contractions, contributing to his exceptional sprinting performance.
Ashley Graham –
Sports Illustrated Model
Sports Illustrated model Ashley Graham incorporates EMS training to stay in top shape. EMS helps her achieve toned muscles and improve overall strength, ensuring she maintains her fit and healthy physique for her demanding modeling career.
Ryan Bertrand –
England Footballer
England footballer Ryan Bertrand uses EMS training to enhance his performance on the field. By integrating EMS into his routine, Bertrand targets muscle groups essential for agility, strength, and endurance, helping him maintain peak physical condition and reduce injury risk.
Tom Holland – Spiderman
Tom Holland, known for his role as Spiderman, uses EMS training to build and maintain the agility and strength required for his physically demanding stunts. EMS aids in muscle recovery and enhances his overall fitness, keeping him in superhero shape.
Conclusion
So, does EMS training work? The evidence suggests that it does. EMS training offers numerous benefits, including enhanced muscle activation, targeted training, and improved efficiency. When combined with traditional exercise, it can lead to even greater fitness gains. The endorsements from celebrities and professional athletes further validate the effectiveness of EMS training.
Whether you’re an elite athlete looking to maximize your performance or a fitness enthusiast seeking a time-saving workout, EMS training can be a valuable addition to your fitness regimen. With its proven benefits and growing popularity, EMS training is poised to revolutionize the way we approach physical fitness.
Further Reading and resources
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