What is EMS? How does EMS Training Work?
What is EMS
EMS or Electro Muscular Stimulation is the controlled contractions of the muscles through low frequency pulses of electric current.
During conventional training, muscles are controlled by electrical signals sent by the Central Nervous System. However, with conventioal training some muscle groupes may fail to engage correctly, example (glutes), the stubborn butt muscles.
In EMS training, the electrical impulses from the externally applied electrodes (the muscle can not tell whether the impulse is from the brain or an external source), causes the desierd muscle groups to contract and engage fully.
With MAM-CONDITIONING LAB EMS, you will receive a highly effective, whole body training programme investing 20 - 40 minutes per week, depending on your goals.
According to Professor Dr. Wolfgang Kemmler, Institute of Medical Physics at the Friedrich – Alexander University, Erlangen – Nürnberg.
“EMS as an “alternative” training technology has particular importance in the context of the broad usage spectrum of whole body EMS. We see EMS as more than just an option for those who, for various reasons, can no longer take part in a “classic” muscle training using the necessary (high) intensity stimuli.
The primary reason for not participating in sport such as a low affinity with athletic training, lack of time and/or orthopedic complaints, are less of a barrier in whole body EMS.
In addition to these factors, whole body EMS is impressive in terms of positive health effects that were, in part, rather suprising as to their extent.
Our studies concentrated on those in the second half of their life and/or those with special problems (e.g. sarcopenia, osteopenia, obesity) and showed, in addition to the positive effects on muscle mass and strength/power, similar positive effects on bone mass/density as well as on overall and abdominal body fat mass.
The effects on body fat mass were particulary surprising as energy metabolism measurements by means of an indirect calorymetry do not normally tend towards this.
In terms of new training technologies, we feel that whole body EMS therefore effectively and efficiently enriches the training scene in health – orientated areas of application.”
EMS for sports people, both professionsl and recreational
High-performance Athletes use EMS training to complement their sport speceific training and to improve their strength and speed.
According to Dr. Heinz Kleinöder, Head of department Strength Diagnostics and Research on Movement in the institute for Scintific Training at German Sport University, Cologne.
“EMS can be used in popular sports for a targeted increase in strength among other things. As this type of exercise does not place a high amount of stress on the joints due to adjustable dosing and coordination is improved through dynamic movements.
In performance sports EMS is mostly used to improve maximum and high-speed strength as well as speed and bounce.”
According to André Filipovic, Sport Scientist and Athletics trainer at VfL Wolfsburg NLZ.
“The results of our current study show that the performance of professional footballers can be effectively increased with just 2 whole body EMS training sessions of 12 minutes eachin addition to 6 – 7 football training units per week.”
“Whole body EMS is a highly promising alternative to conventional strength training thanks to its time saving nature and effectiveness.”
EMS and Rehab
Back in the 1930's clinics used EMS on injured areas/muscles (localized) to increase recovery time.
Ongoing research showed that EMS applied to the injured area increased muscle mass and strength adding to faster recovery.
Whole Body EMS training targets muscle development and increased strength thus prevents muscle atrophy and can form an integral part of your rehabilitation programme.
Post injury/surgery patients can carry out whole body EMS training as it does not place stress on joints and speeds up recovery time.
- Improve muscular imbalance
- Aiding the recovery process of injuries
- Assisting recovery post orthopedic surgery
EMS for 60 years +
As we get older we gradually lose muscle mass and bone density. Continuous exercise delays this process and it can even halt it. However due to physical limitations or lack of time certain people from 60 years and older are unable to perform conventional training.
With MAM – Conditioning Lab EMS, both the physical and time limitations are eliminated.
What the Research Says
Kemmler and von Stengel assessed the effects of whole body EMS training on strength parameters and body composition/muscle mass. Thirty postmenopausal females (average age 65, ± 5 years), participants of a year-long study in high-intensity resistance training, performed 20-minute EMS training sessions for a period of 14 weeks. Significant positive effects were observed:
- Body fat reduced
- Strength increased
- Power increased
For the second study: 28 untrained males (65-75 years old) were tested on their physical capacity and changes in body composition before and after EMS training. After 14 weeks of EMS training, the test results for the 28 males also showed significant positive effects:
- Muscle mass increased
- Body fat reduced
- Waist circumference reduced
- Strength increased
- Power increased
- Aerobic capacity increased
The results of this research indicate the effectiveness of EMS training for people 60 years and older and offers an attractive alternative method of training.
Both study groups showed improvements in body composition (body fat, muscle mass, waist circumference), as well as in physical capacity (strength, power and aerobic capacity).
In conclusion of their findings, the researchers stated the following: “… to our best knowledge, we are not aware of conventional exercise studies that reported comparably favorable changes of body fat and free fat mass. The results are remarkable especially considering the short duration…”
W. Kemmler & S. von Stengel (Institute of Medical Physics, Friedrich-Alexander University)