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EMS theory and training guidelines

EMS theory and training guidelines

„The EMS device is able to achieve what the human brain cannot.”

Electric muscle stimulation (EMS) induces muscle contraction with the help of electric current. Such contraction is different than the one induced in traditional training controlled by the central nervous system. The nature and intensity of the stimulus depends on the parameters configured on the EMS device.

EMS training theory

EMS training theory

Electric impulse provides the tools for engaging the muscles. This impulse is transmitted from the EMS device through the neurons and motoneurons to the muscle. Its role is to induce muscle motion. This mechanic response is what we call a ‘twitch’. Every time an electric impulse is repeated, it induces a muscle twitch.

EMS training rules

EMS is a well-researched technology that has been established for many decades. Guidelines for safe use have been developed by examining practical experiences and combining them with scientific research. These safety-first rules are now the gold standard for all professional EMS providers.

Being a very intensive form of exercise, EMS training must be dealt with a caution in case of medical constrains.

Absolute (A): electric stimulation cannot be applied under these circumstances.

Relative (R): electric stimulation cannot be applied on the given body part if any of the relative contraindications exist. However, other parts of the body may be subject to electric stimulation and training.

Contraindications of EMS training:

  • Viral or bacterial infections (A)
  • Cancer diseases (A)
  • Tuberculosis (A)
  • Arterial cardiovascular disorders, advanced arteriosclerosis (A)
  • Haemophilia, bruising, haemorrhage (A)
  • Complex neurological disorders
  • Skin intolerance (A)
  • Valvular problems
  • Diabetes, type I. (R)
  • Pregnancy (R)
  • Epilepsy (A)
  • Abdominal and inguinal hernia (A)

Optimizing load and recovery - Supercompensation

Supercompensation is the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period.

Intense stimuli during EMS training induce adaptability in the muscles. Short-term adaptation means intramuscular coordination (simultaneous activation of muscle fibers), while long-term adaptation means hypertrophy (growth of muscle fiber crosssection)

(Weineck 1997.).

During adaptation sufficient time for recovery is essential. Recovery time should be between 36-72 hours considering the high intensity level of EMS training.

Impulse/pause ratio is between 1:1 and 1:5. It depends on impulse frequency and interval.