EMS? Electrical Muscle Stimulation? Training with electrical impulses? If you’re new to this sport activity, you probably have many questions. In the following guidebook you will find everything you need to know about EMS training for beginners.
WHAT IS EMS TRAINING?
EMS stands for electrical muscle stimulation or electromyostimulation. This is a training program in which the muscles are stimulated and thus strengthened by electrodes integrated into a suit. The suit and therefore also the electrodes are connected to an external EMS training device. The intensity of the current can be adjusted individually for each pair of electrodes via the EMS device. We have integrated a measurement function into our EMS device, which shows you in real time the strain on your muscles caused by the stimulating process.
Electrical muscle stimulation has been used in physiotherapy for over 50 years on special muscle groups in order to specifically rebuild and train weak muscles of patients after accidents or surgery. It has quickly become obvious that this method is suitable for conventional muscle building training.
WHO IS EMS TRAINING SUITABLE FOR?
In principle, electrical muscle stimulation is suitable for every healthy person. EMS training is not suitable for people with an increased risk of thrombosis (blood clots), increased risk of bleeding, cardiac arrhythmia, electronic implants such as pacemakers or pumps, seizure disorders (epilepsy), fresh herniated discs in the area of application, bone diseases and unhealed bone fractures in the area of application, coronary stents, cosmetic implants (e.g.B. breast implants) in the field of application, open skin diseases and wounds, fever and general diseases that could worsen due to physical strain, malignant or inflammatory diseases in the field of application, unhealed operations in the field of application and pregnant women. Even new mothers should usually wait at least six weeks after delivery before starting with EMS training.
First-time users of EMS training should always consult the contraindications to the use of whole-body EMS in the instructions for use of the EMS device.
It is particularly important that the user feels himself in good health to practice sports.
WHAT IS THE BENEFIT OF ELECTRIC MUSCLE STIMULATION?
Training with electric muscle stimulation shows numerous advantages.
- EMS for a good body
StimaWELL® EMS gets your body in shape. Our stimulation suit has integrated electrodes which even train hard-to-reach areas such as the waist or hips. This way you can reach a sustainable body shaping in a short time. A study by the Cologne Sports University confirms that EMS whole-body training has a particularly positive effect on waist and stomach.
- EMS for the back
Do you often have back pain? Do you have weak back muscles? Then EMS Training is perfect for you. The electrodes in the upper, middle and lower back area stimulate deep lying muscles and thus ideally train your entire back muscles. Strong back muscles can prevent from back pain. A study by the University of Bayreuth shows the following results: 80% back pain reduction after 2 months with 2 training sessions per week.
- Muscle build-up with EMS training
You can improve your performance in short time since the electrodes in our stimulation suit can simultaneously exercise many muscle groups. The electrical impulses from the 12 pairs of electrodes can be adjusted individually and carry the current into the deep muscle layers. This allows quick muscle strengthening and build-up. EMS training is a very effective whole body workout! According to a study conducted by the Cologne Sports University, muscle growth is greatest during dynamic exercises.
- Stimulate your metabolism with EMS Training
The electrical impulses not only build-up your muscles, but also improve the blood circulation of the skin. Your energy turnover gets a boost in the long run. This again leads to a weight and fat reduction, your metabolism is brought up to full speed and your body fat decreases significantly.
- Minimize cellulite with EMS training
The specific current of the StimaWELL® EMS device causes tight connective tissue and combats cellulite. It also stimulates collagen production and effectively eliminates annoying fat pads on hips and thighs.
- Relaxation after electrical muscle stimulation
With StimaWELL® EMS you can not only train your muscles, but also give your body a short break from stressful everyday life or from intense workouts. Gentle electrical impulses provide a soft massage and a great feeling of relaxation.
HOW DOES EMS TRAINING WORK?
For EMS training, first put on your cotton underwear (cycling pants and short-sleeved T-shirt), then the StimaWELL® stimulation suits and the corresponding strap electrodes. If you own the stimulation suit, you can do without the underwear and feel the current even more intensively. The electrodes integrated in the suit are connected to the StimaWELL® EMS training device. Subsequently, your training intensity can be adjusted individually for the different muscle areas.
As a beginner you start with an EMS program with mild electrical impulses, shorter contraction phases and longer pause phases. As soon as your program starts, the same happens as with a conventional strength training with weights.
To train a muscle, it must be contracted and then relaxed. The necessary impulse is transmitted from your brain to your muscles via the nerve pathways as soon as you start training with weights. The same is exactly happening during EMS training with the difference that the impulses are not coming from the brain but from the electrodes on your skin.
Pause time between the electrical impulses are different depending on the EMS program in use. EMS training is most effective if dynamic exercises such as sit-ups or squats are performed in addition to the electrical stimulation. An exact video tutorial of the exercises is available for the selected EMS programs.
IS EMS TRAINING DANGEROUS?
At StimaWELL® we have been experts in the field of electrical muscle stimulation for over 30 years and therefore we know exactly what to look out for training with electrostimulation. EMS training is basically not dangerous. Our trainers adapt the exercise program individually to each fitness level so that no one feels excessive strain. We have built a measurement function into our EMS devices which shows the current intensity in real time in order to keep the EMS user safe.
Muscles are already used to small electrical impulses. With every movement, these are directed from our brain to our muscles via the nerve pathways. However, it is important to keep in mind that
muscles need a longer regeneration time after EMS training than after conventional strength training. Therefore, there should always be a minimum break of 48 hours between two EMS training sessions.
WIE FÜHLT SICH DIE ELEKTRISCHE MUSKELSTIMULATION AN?
Sowohl aus eigenen Erfahrungen, als auch aus vielen Erfahrungsberichten unserer EMS Nutzer können wir Dir versichern: Ein Training mit elektrischer Muskelstimulation ist nicht schmerzhaft. Dies ist insbesondere auf die Art des Stromes, die wir in StimaWELL® EMS verwenden, zurück zu führen. StimaWELL® EMS arbeitet mit Mittelfrequenz Elektrotherapie, die mit niederfrequenten Strömen aufmoduliert wird. Diese Impulsfrequenzen sind besonders angenehm für den EMS-Anwender. Viele berichten, dass es sich wie ein Kribbeln anfühlt. Anfangs kann das für Dich etwas ungewohnt sein. In der Regel gewöhnst Du dich jedoch schnell daran. Des Weiteren verwenden wir gerne die Mittelfrequenz – und nicht wie andere Hersteller die Niederfrequenz – um die Hautbarriere bei der Stimulation besser überwinden zu können. Das Ergebnis: ein viel verträglicheres, angenehmeres Stromgefühl als die reine Niederfrequenz. Nebeneffekt dieser kombinierten Stromform: der Muskelkater in den kommen Tagen ist eben nicht unerträglich sondern ganz sanft. Gutes Training zeichnet sich eben nicht durch einen fast unerträglichen Muskelkater aus, wie oft fälschlich angenommen.
WHERE CAN I TRAIN WITH EMS?
At StimaWELL® we offer you several EMS training possibilities. You either can bring your training device back home thanks to the FREE EMS program or you can train on site at one of our partners studio.
- Training at home with FREE EMS
We offer you the possibility to bring the entire equipment for your EMS training back home. This can save valuable time and you can absolve your trainin even more flexibly. Rent the StimaWELL® EMS device at a reasonable price and purchase our own StimaWELL® stimulation suit and strap electrodes to be completely undependent. If you select a longer contract period, the EMS accessories are even for free. By the way, did you ever test EMS training? You can arrange a trial training session with one of our StimaWELL® partners in your area.
- The FREE EMS® training program for rent
Select the FREE EMS program and rent your own StimaWELL® training device! You can book StimaWELL for up to four persons in your household. You have the choice between different subscriptions periods. These packages always include a FREE EMS® training manual and a starter training film. In addition, we support you over the phone and you can arrange a personal training with one of our experts every month if you are up to it.
- Additional EMS training in a studio, a physiotherapy practice or with a personal trainer
At StimaWELL® we have numerous partners throughout Germany, Austria, The Netherlands who provide you with EMS equipment and suits for training. A personal trainer on site is always available for you. He/She gives you exact instructions and takes care of you while you absolve your EMS workout. Simply enter your postcode or your place of residence in our partner search and find one of our partners in your area.
Would you like to book a trial training? Then use our contact form.
HOW MUCH DOES EMS TRAINING COST?
Behind EMS Training is a high-quality, medically certified technology which has numerous positive effects on you and your body. Compared to discount gyms, the new trend sport EMS is somewhat more expensive, but it achieves better results on muscle building. In terms of costs, we distinguish between two different options: rent your own EMS device and have it instructed in a EMS studio by a FREE EMS partner and/or additionally train on site in an EMS studio, physio practice or with a personal trainer (e.g. once a month).
- Renting an EMS set for homeuse
If you prefer a flexible training from home, our rental option with the FREE EMS program is just right for you. You can compile your subscription in a flexible manner and receive your own StimaWELL® EMS device for 6, 12, 24, 36 or 60 months as well as the stimulation suit and the associated strap electrodes. The longer your subscription runs, the cheaper it will get for you. In addition, the stimulation suit is free of charge from a contract period of 36 months and the strap electrodes from a contract period of 60 months. Your rental package further includes a FREE-EMS® training manual and a starter training film, which you can watch comfortably at any time on our web portal. In addition, we support you during the entire rental period by telephone and, if required, you can arrange personal training at home just like in an EMS studio. Each rental package can be used by up to four persons at an additional charge and becomes correspondingly cheaper with the number of users per household. You are completely free to use the StimaWELL EMS as often as you like. However, we recommend no more than two EMS training sessions per week. Ideally, a training session costs less than 10 euros, for each additional user only 5 euros on a rental basis. Of course you can also use all included massage programs.
This is much cheaper than training in a traditional EMS studio.
Find out about the price structure of the StimaWELL®-FREE-EMS rental packages in the following chart:
- Additional EMS training in the studio
We have numerous FREE EMS partners where you can train with experts on site. However, as each studio is differently equipped, different prices apply from studio to studio. Costs may also vary depending on whether you book individual sessions or take out monthly or annual subscriptions.
You can expect about 20 Euro per EMS training in Germany. Top qualified EMS trainers, who take care of you personally and adjust the training to you and your fitness level are included in the price. They also support you with additional exercises and make sure that your posture is correct during the entire EMS training.
You can enjoy additional services in an EMS studio that you would not find in a “low price gym”. If you book a personal training in a conventional gym, you often pay more than with an EMS training, where your own personal trainer is also on site.
To find out the exact cost of your local EMS studio, you can send a request directly to the studio nearest you via our partner search on our website. Of course, you can also arrange a trial training session in advance at any time.
- Buying your own EMS equipment
EMS studios, physiotherapists and personal trainers will appreciate the unique StimaWELL® EMS medium-frequency training device as a particularly high-quality product. The special current form of StimaWELL® EMS consists of medium-frequency current with a low frequency modulation. This special type of electrical muscle stimulation gives you a gentle but intensive workout which gets you in shape quickly and permanently. More than 40 years of experience in electrotherapy have been integrated into the development of our high-tech EMS device. It has been improved from year to year. The StimaWELL® EMS device is a certified medical product, which is also Made in Germany. Look forward to years of effective and fast training sessions which you can perform comfortably at home. Are you considering buying an EMS device? Give us a call! We will be happy to advise you.
The StimaWELL® high-tech stimulation suit is also Made in Germany and reaches almost all muscle groups thanks to the 12 pairs of electrodes. The suit fits like a glove since it is available in 10 different sizes. Give us a call! We will be happy to advise you. Furthermore, the stretch upper material allows you great freedom of movement. You can easily wash the suit in the washing machine and put it in the dryer afterwards. However, please note the use of special detergent for EMS suits and strap electrodes. The cost for the StimaWELL® high-tech stimulation suit starts at 259 Euro.
The total package also includes the high-quality, silver-coated StimaWELL® strap electrodes made of flexible neoprene material. You can choose between a width of 6.5 cm and 10 cm. The cost of the strap electrodes starts at 32 Euro.
- HOW OFTEN SHOULD I EXERCISE WITH ELECTRICAL MUSCLE STIMULATION?
Since the regeneration time of the muscles after an EMS workout is longer than with conventional strength training, we recommend that you do not exercise more than twice a week.
As a beginner we advise you to stimulate your muscles electrically only once a week and to slowly increase the frequency as well as the training intensity. This way you play it safe and don’t overstrain yourself and your muscles. Your training session as a beginner should not exceed ten minutes. In any case, make sure your muscles have about three to four days to recover from your EMS training. This will also give you the best results.
Do you have severe muscle aches after your EMS training? Then you’ve probably overstrained your muscles. Therefore reduce the intensity during the next training session. If you feel unwell during your first training session, talk to your StimaWELL® FREE EMS partner.
- WHAT SHOULD I WEAR DURING AN EMS TRAINING?
Underneath the stimulation suit you can train either undressed or with a tight-fitting EMS underwear. A bra should also be avoided during EMS training. The electrodes and, if necessary, the underwear are moistened for better conductivity. The FREE EMS partners have such EMS underwear available for trial training.
WHAT SHOULD I CONSIDER BEFORE AN EMS TRAINING?
First and foremost, you should only train if you feel healthy, rested and in good health to practice sports. Do not train if you feel sick! This can quickly lead to overstraining. Do not take drugs or stimulants before training. You are not allowed to exercise under the influence of alcohol.
Further make sure that you do not train on an empty stomach: eat a light meal one or two hours before the EMS Training. This will prevent your blood sugar from dropping rapidly. Always drink two glasses of water before, during and after your workout. In this way your kidney activity can be stimulated.
If you have rented or purchased a training device and therefore do not have a personal trainer on site, please read the safety instructions and contraindications in the instructions for use of your EMS device.
WHAT DO I NEED TO BRING TO MY FIRST EMS TRAINING?
The FREE EMS partner provides the EMS underwear and a towel for the first training session. However, you should bring clean sports shoes, as a safe stand is the basis for many workouts.
As with any other sport it is important to hydrate your body. Therefore drink a lot during EMS training. Bring a drinking bottle with sufficiently water or another isotonic beverage to your EMS workout. Some EMS studios have showers ready so you can freshen up after EMS training.
You are an EMS beginner and still have questions? Then call us on +49 6443 83330. We will be happy to advise you.
Do you have another recommendation for what EMS beginners should pay attention to? Then we look forward to receiving your message at firstname.lastname@example.org.
Schedule an EMS trial training now or order a rental package now!
۱ Boeckh-Behrens W, Grützmacher N, Sebelefsky J (2002) Ganzkörper-Elektrostimulation (EMS-Training) gegen Rückenbeschwerden. Sportwissenschaft Universität Bayreuth, 2002. not published (F)
۲ Mester J, Nowak S, Schmithüsen J, Kleinöder H, Speicher U (2008) Kurz- und langfristige Trainingseffekte durch mechanische und elektrische Stimulation auf kraftdiagnostische Parameter. BlSp-Jahrbuch – Forschungsförderung 2008/2009