Electro muscle stimulation Training (EMS Training) is a highly time efficient method for improving physical fitness, performance and health. Current research compares the effects of EMS favorably with High Intensity Training (HIT), a highly intensive training method for improving muscles strength.
EMS training, if sufficiently safe and cautious, is quite appropriate not only, but to a particular degree, for people who may be sport novices or have health problems. Unfortunately there is also a growing number of reports about negative or health-threatening incidents caused by over intensive (initial) EMS applications. In principle EMS is a very safe and (joint-) sparing training method. It goes without saying and is widely accepted that incorrect (initial) EMS training can lead to serious rhabdomyolysis (muscle breakdown), which is associated with potential considerable renal, hepatic and cardiac consequences. At Sweat22 Fitness Studio, our qualified trainers take this fact as their number 1 guiding principle.
The specific feature of EMS, a large area application that combines the possibility of generating supra- maximal stimulus intensity for each individual region of the body, must therefore be used in a very responsible manner and in line with scientific criteria. Unfortunately, there has been uncertainty in the past about key aspects of how to use EMS both safely but without impairing its effectiveness. For this reason, and taking up the suggestions raised during a consensus event with representatives from science, education and equipment manufacturers by sports medical scientists researching into EMS at the universities of Cologne, Kaiserslautern and Erlangen, guidelines have been drawn up that should be applied for using EMS in the future. These guidelines are directed not only towards users but also fitness studio operators and trainers. At Sweat22 Fitness Studio, our qualified trainers are well versed and have access to these guidelines for making sure the trainings are operated safely and comfortably for the trainees.
Guidelines for safe and effective EMS In general:
Safe and effective EMS Training must always be accompanied by a trained and licensed EMS trainer or scientifically trained personnel familiar with this field of application. At Sweat22 Fitness Studio, all our trainers are qualified and have EMS training certifications.
At Sweat22 Fitness Studio, before the first training session of every beginner trainee a description of possible contraindications based on a list of questions will be taken and then documented in writing, confirmed by the client‘s signature and then archived. If in doubt, a doctor is to be consulted and training will only be commenced if clearance has been given by a health professional.
Preparing for training At Sweat22 Fitness Studio
- As with any kind of intensive training, EMS training must only be carried out in a good physical condition and free of pain. This includes abstaining from alcohol, drugs, stimulants/muscle relaxants or stress ahead of the training session. Training must never be carried out by anybody suffering from an illness with fever.
- EMS training leads to a very high metabolic stress of the organism because of very high volume of muscle- mass addressed. This factor has to be taken into account through sufficient food intake that is as high in carbohydrates as possible. If this is not possible, then at least a high carbohydrate, but light snack (≈250 kcal) should be eaten, ideally about 2 hours before training. At Sweat22 Fitness Studio, our qualified trainers make sure to inform their clients about their daily meals and nutrition plans.
- So as to avoid possible renal stress (especially with undiagnosed problems) through intensive EMS, additional fluids should be consumed before/during and after training (500 ml each).
- Generally, medical (ideally sport-medicinal consultation) and clarification is advisable in the case of any discomfort, physical restrictions, infections or other internal, cardiological or orthopedic illnesses.
Training at Sweat22 Fitness Studio
- Regardless of physical status, sport experience under no circumstances will EMS training be used to exhaustion or take place during the first training session or trial training.
- After moderate initial EMS introduction training, the stimulation level or frequency level will be successively increased and adapted to the individual goals. The highest level to be reached only after 8-10 weeks of systematic training at the earliest.
- In addition, the initial training is conducted with a reduced effective training period. It is advisable to have 5 min of impulse familiarization and a curtailed training session with moderate stimulus intensity (trainee’s subjective effort impression: a bit hard) and 12 min intermittent load with short impulse phase (≈). Only then will the training duration be cautiously increased and never exceed 20 minutes.
- To ensure sufficient conditioning and to minimize or rule out possible health impairments, training frequency will not exceed one to two training unit per week.
- Even after this conditioning phase, an interval 48 to 72 hours is maintained between training units in order to avoid accumulation of muscle breakdown products, permit regeneration and adaptation and thus ensure a successful training outcome.
Safety aspects during and after training at Sweat22 Fitness Studio
1. During the training session, the certified trainer will concentrate exclusively on the interests of the trainee. Before, during and after training the trainer verbally and visually checks the trainee’s condition so as to rule out health risks and ensure effective training. Training is to be stopped immediately if there are any contraindications or physical discomfort (i.e., pain).
2. During training, the equipment‘s operating controls is directly in reach of the trainer and the trainee at all times. Operation/adjustment is safe, simple, quick and precise.
