Are you dreaming of a slim figure or want to lose weight? But you have neither the time nor the energy to spend hours in the gym? Then EMS training can help you!
EMS, EMS, EMC (electromyostimulation) is a new direction in the fight against extra pounds and its essence lies in combining the classical approach of performing exercises with additional stimulation of muscles with low-power electrical discharges.
What is EMS training?
The symbol EMC (bodytec) stands for electric mio stimulation (ems) and translated into Russian means muscle stimulation with electricity. According to modern people, these workouts represent "lazy fitness". Despite the fact that this sport is positioned as the latest innovative research in the fight for weight loss, it was invented a long time ago - back in the 60s of the last century. This technique was invented in the USSR, and in the 1970s Western scientists also began to use this technology. The first EMC simulators appeared in America in the 1990s. In the past, EMS training was used primarily for the recovery of athletes from injuries or astronauts whose muscles weakened and atrophy in a weightless state.
When treating injuries, electrical stimulation is used only in a problem area. This kind of unnatural muscle training system during the rehabilitation period or after the surgery helps the patient to recover sooner. EMS stimulation is effectively used in medicine at the present time. The use of EMS for healthy people has really begun to be applied not so long ago. In sports clubs, despite the high cost of the procedure, EMS training is in great demand and popularity. This is understandable, because thirty minutes of EMS training is equivalent to three hours of training in the gym, and in just twenty minutes about two thousand calories are burned.
Method essence
During electromyostimulation, a visitor to a sports club is put on a special disposable uniform-suit (usually a T-shirt, shorts or leggings, a belt and a vest) with a built-in electrode myostimulator in certain places. Such clothing is necessary to attach the electrodes to the body. Your personal trainer should correctly set and set the strength and depth of the impulses emanating from the simulator. The instructor also selects exercises for different muscle groups, gives their descriptions depending on the athletic training and complexion of the training person.
A small electrical charge is then transmitted to a specially designed device to which electrodes are attached, causing your muscles to contract. To obtain a greater effect and improve the transmission of current pulses, the back of the vests, where the electrode plates are attached, are sprayed with water. Physical training with electrical stimulation differs from simple exercises in that during normal training, muscle contractions are made due to impulses from the brain. And if you supplement these impulses with electrical stimulation, then the muscles will contract much stronger and the deeper layers of the muscles will be involved in the work. Electrical stimulation helps train about 93% of the body's superficial and deep muscles in just thirty minutes.
A set of exercises
As a rule, all exercises are selected by the instructor individually. The standard set of training comes down to the simplest physical activity - it can be push-ups, squats, lunges and leg swings, abdominal exercises, with small dumbbells, on various simulators or a treadmill. Lesson time is 25-30 minutes, with a frequency of 2-3 times a week.
During training, your body takes on a very large load - from performing the exercises themselves and from the charge of electrical impulses. Therefore, even the most ordinary physical activities provoke tension in all muscles, and soreness in the body.
A standard trainer (program) is usually divided into three stages:
1. Warm-up - 7-10 minutes are given to it.
2. Power loads with an interval: 4 seconds of training - 4 seconds of rest. Strength training lasts 15-20 minutes.
3. Lymphatic drainage massage at the end of the workout - you lie down relaxed and receive light tingling sensations from electrical current impulses. The duration is 5-7 minutes.
Training simulators
On the world market, there are three most famous brands of EMC simulators, offered for training to the consumer. These are Vision Body, xbody and Miha Bodytec trainer. They are very similar in how they work. All EMC training equipment allows you to achieve excellent results in a short period of time. But Russian and foreign instructors make their choice in favor of Vision Body, as it is wireless and is considered a more convenient electrostimulator.
The advantage of the Vision Body simulator is that the wires do not interfere with the exercise, the effect of electrical impulses is practically not felt, it is very convenient to operate, has high efficiency and has a reasonable price. In just 3-4 months of training, the client can increase the amount of muscle mass by 15%.
Before practical use, all simulators undergo sports tests and trials, in order to use them not only for sports, but also in rehabilitation activities.
Pros and cons of EMS training
The results of using EMS training in practice can be compared with everyday serious stress. Among the advantages of EMS activities are the following:
- saving time
- versatility of training
- deep impact
- working out and training hard-to-reach body muscles
- muscle growth
- improved posture
- development of physical strength and endurance
- weight loss or body shaping
- recovery and rehabilitation after illnesses or operations
- treatment of diseases of the musculoskeletal system
- treatment of diseases of the spine
- cellulite treatment
- improving metabolism
- treatment of muscle atrophy and relieving spasms in bedridden patients
The disadvantage of EMS training is a feeling of fatigue, muscle soreness and overexertion. Without the necessary knowledge, you can easily harm your health, therefore it is recommended to practice only under the guidance and supervision of an experienced EMS instructor. In many sports clubs, fitness, combined with elements of EMS training, is especially popular.
Contraindications
On the Internet and Wikipedia, you can find a large number of photos and reviews from the series "before and after" EMS training. Of course, the result from the exercises is really impressive, but do not forget about safety measures and contraindications for this kind of sports. It is necessary to study all contraindications in advance, choose a proven sports studio for training, communicate with a qualified EMS employee, undergo appropriate trial instruction and training.
Before you start practicing this modern sport, you need to get medical advice from a doctor. EMS training has a number of limitations and issues that can cause the development or exacerbation of diseases.
The classes have a number of contraindications:
- pregnancy and lactation
- menstruation
- increased body temperature
- wounds, burns, severe hematomas, in the area of attachment of electrostimulators
- epilepsy
- bone diseases
- heart disease
- cardiovascular diseases
- skin diseases
- colds
- the presence of any installed devices in the body (pacemakers, implants, insulin pumps, metal plates)
- period after surgery
- circulatory disorders
- diseases of the gastrointestinal tract
- renal failure
- tumors (benign and malignant)
- hernia
EMC training can be harmful to underage athletes. The effect of stimulants on an immature organism can cause abnormal muscle development.
Overall, the concept of EMS training is very safe and healthful. This is a kind of bodybuilding, bodyforming and fitbox. Someone does not trust this method, someone admires it. However, it is possible to give a correct assessment of the innovative training process only after trying EMS training on yourself.
Visit sports clubs, spend your leisure time actively and with health benefits, and the real result will not be long in coming!
