EMS Training Guideline: Principles of Training with EMS Device

Whole body EMS Training (Electrical Muscle Stimulation) with an EMS device is a highly efficient and time-saving training method to increase muscle strength and mass while reducing body fat. In addition to its broad application, Whole body EMS Training has the advantage of generating high-intensity stimuli, surpassing the intensity of natural muscle contractions. To ensure both trainers and clients start effectively, the following principles must be adhered to:

This article contains

Supervision and Safety
Preparation for Training
Conducting the Training Session with EMS device
Potential Side Effects After EMS Training

1.Supervision and Safety

Qualified Supervision:

Whole body EMS Training with an EMS device should always be conducted under the supervision of a qualified trainer. The intensity and complexity of EMS training require professional guidance to ensure safety and effectiveness.

Health History and Contraindications:

While EMS (Electrical Muscle Stimulation) Training offers numerous benefits, it is essential to recognize that certain individuals should avoid or take extra precautions before engaging in this type of training due to potential health risks. Below are some of the primary contraindications for EMS Training:

Pregnancy: Pregnant women should not participate in EMS Training. The electrical stimulation could potentially affect the developing fetus or cause complications during pregnancy.
Infections or Skin Conditions: People with infections, open wounds, or severe skin conditions at the site where the electrodes will be placed should refrain from EMS Training to avoid aggravating these conditions.
Cancer: Individuals with active cancer should not participate in EMS Training unless specifically approved by their oncologist. The stimulation could potentially interfere with treatment or exacerbate the condition.

You should carefully read the equipment and service provider’s instructions on contraindications before participating in training with EMS equipment.

2. Preparation for Training

Physical Condition: Ensure that EMS Training is only performed on individuals in normal physical condition, fit for intensive exercise. This includes avoiding alcohol, drugs, or excessive fatigue before training. Particularly, training should be avoided during illness or fever.
Carbohydrate Intake: EMS Training significantly boosts the body’s metabolism due to the involvement of multiple muscle groups. Therefore, it is crucial to ensure the body’s carbohydrate reserves are replenished before training. Clients should consume a light, carbohydrate-rich meal (around 250 kcal) approximately 2 hours before the session.
Hydration: Adequate hydration is essential before, during, and after training. Clients should drink about 500ml of water to maintain hydration levels.

3. Conducting Training Session with EMS device

Initial Trial Session: Regardless of the client’s physical state and needs, the first trial session should not be overly intense. The initial session should be short and effectively communicate the training’s principles. A suitable period for the client to adapt to the electrical impulses is 3-5 minutes (program 1), and the trial session’s duration should be shorter, around 12 minutes (program 6) with moderate intensity.
Frequency of Training: During the first 8–10 weeks, training frequency should not exceed one session per week.
Intensity Adjustment: The stimulation intensity/current intensity should also be gradually increased, reaching peak levels after at least 8–10 weeks. Generally, overloading should be avoided during this initial period.
Rest Periods: Even after the initial training period, a rest period of ≥ 3 days between sessions is necessary to prevent the accumulation of muscle breakdown products, ensure muscle regeneration and adaptation, and ensure successful training outcomes.

4. Potential Side Effects After EMS Training

While EMS (Electrical Muscle Stimulation) Training is generally safe and effective when done correctly under professional supervision, some individuals may experience side effects.

These side effects are usually mild and temporary but should still be taken into consideration. These include muscle soreness and fatigue, skin irritation and burns, cardiovascular stress, muscle damage, nerve damage, dehydration, and electrode placement issues.

To minimize risks, it is recommended to start with low-intensity sessions, stay hydrated, consult professionals, and follow device guidelines. The article emphasizes the importance of awareness and precaution to ensure safe and effective use of EMS training.

Conclusion

Whole body EMS Training is a revolutionary method to achieve fitness goals effectively and efficiently. By adhering to these principles, trainers and clients can ensure safe and successful training experiences. Always remember that the key to maximizing the benefits of EMS Training lies in proper supervision, preparation, gradual progression, and continuous safety checks.

Incorporating these principles into your EMS Training regimen will help you harness the full potential of this innovative workout method. By maintaining safety and following a structured approach, you can achieve significant improvements in muscle strength, mass, and overall fitness.