More Results in Less Time with EMS

Electrical Myostimulation, or Electrical Muscle Stimulation, is a state-of-the-art technology that uses electrical impulses to stimulate the contraction of your muscles. It is a time-efficient, 20-minute workout where electrodes are strategically placed within a training suit over all major muscle groups. The external stimulation, coupled with simple voluntary movements and resistance exercises, causes intensified muscle contractions.

An EMS session can benefit those who are recovering from a recent injury or an athlete wanting to boost their strength and endurance. The sessions can accelerate results, with some EMS studios claiming their 20-minute workouts equate to multiple hours in a typical gym. Could EMS be a beneficial addition to your fitness regimen?

The short answer is yes.

According to Mary Edwards, MS, Fitness Director at Cooper Fitness Center, “these claims are valid. In an EMS training session, 20-24 major muscle groups are stimulated during a 20-minute session. This training results in a much greater impact on metabolism and the central nervous system than a regular workout.”

Edwards says EMS can help engage muscle “beyond human capacity and motivation because it stimulates both fast- and slow-twitch muscles simultaneously.”

Some benefits of EMS include:

• Improves muscle tone and strength
• Assists in preventing osteoporosis
• Decreases back pain through strengthening your core
• Joint-friendly
• Beginner-friendly

A study published in the Journal of Bodywork and Movement Therapies found EMS training “to be more effective on inactive patients with advanced diseases.” The study concluded that EMS “can improve endurance performance with an addition of regular exercise.”

Some risk factors may cause complications with EMS training. Individuals with certain health risks should not participate. Below are a few examples:

• Skin wounds and eczema
• Have had surgery in the last six to eight weeks
• Have a bleeding disorder such as hemophilia
• Have acute arthritis
• Have neurological diseases and epilepsy

Edwards says EMS should not be used as a replacement for regular exercise. She recommends two 20-minute EMS sessions per week with 48 hours of rest in between. It is acceptable and encouraged to engage in low- to moderate-intensity cardio on the days between EMS sessions including rest days as needed. “Because of the high overall load on muscles and the central nervous system, it is not recommended to engage in high-intensity exercise on days between EMS training sessions,” says Edwards.

Professional Fitness Trainer Aaron Ennis explains, “each EMS session is customized based on the history and experience of the client.” Ennis shares the following examples of exercises focused on muscle development and endurance that can be performed during an EMS session.

Muscle Development: Strength

1. V-squat: Allows you to focus on muscle engagement without overstressing your lower back and targets:
   • Hamstrings
   • Quads
   • Glutes

2. Chest press: Responsible for explosiveness, power and strength by targeting the:
   • Chest
   • Shoulders
   • Triceps

3. Rotating lunge: A multi-directional movement which enhances stability, coordination and balance and targets:
   • Hamstrings
   • Glutes
   • Core
   • Quads

4. Lat pulldown: Great for breaking through plateaus while targeting the back and reducing stress on the shoulders, elbows and wrists; targets:
   • Latissimus dorsi
   • Traps
   • Rear delts

Endurance

1. Mountain climbers: Effective for core strength and stability, leading to better posture, balance and spinal support by targeting:
   • Hip flexors
   • Quads
   • Hamstrings
   • Glutes
   • Core

2. Planks: With EMS a plank can be more effective for core strengthening, targeting:
   • Hamstrings
   • Quads
   • Glutes
   • Hip flexors
   • Core

3. High knees: An excellent way to burn calories and improve stamina; targets:
   • Hamstrings
   • Quads
   • Glutes
   • Hip flexors

The duration and amount of the exercises vary based on the customization for the client.

For more examples of EMS exercises, watch this Exercise Moves video.

EMS can be a joint-friendly, beginner-friendly way to build muscle, which in turn boosts metabolism and burns calories. To create a complete wellness plan to complement EMS training, consider connecting with a Cooper Clinic registered dietitian nutritionist to help you refine your nutrition to support your fitness goals.

Cooper Fitness Center’s XBODY EMS training is available to members and the general public. Customized to your health and fitness goals, one-on-one sessions are offered with a professional fitness trainer. To learn more, visit our EMS web page.