In recent years, EMS training has gained popularity in the fitness industry as a way to build muscle and burn fat. This type of training involves the use of electrical impulses to stimulate muscle contractions, thereby causing muscle fibers to contract and tone. But does EMS training really work? Can it help you achieve your fitness goals? In this blog post, we’ll explore the science behind EMS training and its effectiveness in building muscle and burning fat.
What is Electrical muscle stimulation (EMS) training?
The short answer is yes, Electrical muscle stimulation (EMS) training can help build muscle. When the electrical impulses are delivered to the targeted muscle group, they cause the muscle fibers to contract and relax, which creates micro-tears in the muscle tissue. These micro-tears are repaired by the body, and during this repair process, new muscle fibers are formed, leading to muscle growth and development.
According to a study published in the Journal of Strength and Conditioning Research, EMS training can be an effective way to increase muscle strength and size. The study found that participants who underwent EMS training experienced significant increases in muscle strength and size compared to those who did not receive EMS fitness training.
However, it’s worth noting that Electric muscle stimulation alone may not be enough to build significant amounts of muscle. In order to build muscle, you need to combine EMS training with a proper strength training program and a healthy diet.
Does EMS Training Burn Fat?
Electrical muscle stimulation (EMS) training has been touted as a way to burn fat and lose weight, but the scientific evidence is mixed. While EMS fitness training can help you build muscle, which can lead to an increase in metabolism and a reduction in body fat, it’s not a magic bullet for weight loss.
One study published in the Journal of Sports Science and Medicine found that EMS training combined with aerobic exercise was more effective at reducing body fat than aerobic exercise alone. However, the study also noted that the effects were small and that EMS training alone did not significantly reduce body fat.
Another study published in the Journal of Strength and Conditioning Research found that EMS training did not significantly reduce body fat compared to a control group that did not receive Electric muscle stimulation.
It’s important to note that in order to lose weight and burn fat, you need to create a calorie deficit through a combination of diet and exercise. Electrical muscle stimulation (EMS) training may help you build muscle, which can increase your metabolism and help you burn more calories at rest, but it’s not a substitute for a healthy diet and regular exercise.
Benefits of EMS Training
While the effectiveness of EMS fitness training for building muscle and burning fat may be up for debate, there are several other benefits to this type of training. Here are a few:
Time-Saving
Electrical muscle stimulation (EMS) training is a time-efficient way to work out. Because the electrical impulses stimulate muscle contractions, you can get a full-body workout in just 20-30 minutes, compared to a traditional strength training workout that may take an hour or more.
Low Impact
EMS training is a low-impact form of exercise, which makes it a good option for people with joint pain or injuries. Because the electrical impulses stimulate muscle contractions, there is less stress on the joints compared to traditional strength training exercises.
Improved Athletic Performance
EMS training can also improve athletic performance by enhancing muscle strength and power. According to a study published in the Journal of Strength and Conditioning Research, EMS training was found to be effective in improving lower body power and vertical jump performance in athletes.
Rehabilitation and Injury Prevention
Electrical muscle stimulation (EMS) training is commonly used in physical therapy and rehabilitation to help athletes recover from injuries and prevent future ones. The electrical impulses can help strengthen weakened muscles and improve muscle activation patterns, which can reduce the risk of future injuries.
Convenience
Electric muscle stimulation can be done anywhere, as long as you have access to an EMS device and electrodes. This makes it a convenient option for people who have busy schedules or travel frequently.
Things to Consider Before Trying EMS Training
While Electric muscle stimulation may offer several benefits, there are a few things to consider before trying it:
Cost
EMS training can be expensive, as you may need to purchase or rent an EMS device and electrodes. Additionally, some gyms or studios may offer EMS fitness training sessions at a premium price.
Safety
While Electrical muscle stimulation (EMS) training is generally considered safe, it’s important to use the device properly and follow the manufacturer’s instructions. You should also avoid using EMS training if you have a pacemaker, epilepsy, or any other medical condition that may be affected by electrical stimulation.
Effectiveness
While some studies have shown that Electric muscle stimulation can be effective for building muscle and improving athletic performance, the scientific evidence is mixed. Additionally, EMS training alone may not be enough to achieve your fitness goals, and you should combine it with a proper strength training program and a healthy diet.
Final words
EMS training can be an effective way to build muscle, improve athletic performance, and rehabilitate injuries. While the scientific evidence for its effectiveness in burning fat is mixed, Electric muscle stimulation can still be a time-efficient and low-impact form of exercise that offers several benefits.
If you’re considering trying Electrical muscle stimulation (EMS) training, be sure to weigh the costs, safety considerations, and effectiveness before committing to it. As with any form of exercise, it’s important to combine EMS training with a healthy diet and regular exercise to achieve your fitness goals. If you want to learn about the benefits of EMS training for muscle recovery, read our article.
Name: iFitZone – EMS Training and Fitness
Address: 9587 Weston Rd, Vaughan, Woodbridge, ON L4H 3A5, Canada
Phone: 647-834-4348
