In large cities, you will sprout for years like mushrooms from the ground. Trained athletes your look adorn window – naughty Claims, and Screens with Videos to lure customers in. EMS-Studios. Many don’t even know what EMS stands for. The star explains,
What is EMS exactly?
EMS is the abbreviation for electro-Myo-Stimulation, with “Myo” is derived from the ancient Greek “Mys” – nothing more than muscle. And the Name suggests: In the case of the EMS it is a matter of the muscles and single muscle fibers by means of electrical impulses selectively from the outside to control and stimulate. The aim is to achieve a more intense muscle contraction than voluntary control is possible. A basically simple and recognized principle, which is used by physiotherapists since the 1970s, among other things, in the Rehabilitation. For example, to treat muscular injuries such as sprains and strains, or a tear, the weakened muscles after surgery to rebuild or improve their control and to shorten in the best case, the healing process. The cumbersome and outdated term electric stimulation therapy a few years ago and then the much firmer abbreviation EMS.
EMS will not be long alone, for therapeutic purposes: in the Meantime, EMS operates successfully in the highly competitive fitness market. In 2018 it should have, given alone in Germany, about 2500 so-called micro-Studios, in which EMS Training was offered. In addition to the recreational and sports for the EMS, but, increasingly, followers in high – performance and high-performance sports. It is a recognised method of training, for example, in the Triathlon, but also in Badminton, Cycling and Swimming.
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How does EMS Training?
The following scenario: you are in the gym and want to train your biceps. In Hand a dumbbell, hold out his Arm and relaxed next to the body. The Plan: they want to anbeugen the elbows to bring the barbell to the height and the upper arm muscle tensing. Before this movement takes place, sending the synapses at the Ends of the nerve cells in the brain electro-chemical signals through the body to the individual muscle cells. The Arm is flexed, the biceps flexes. During EMS Training, or small electrodes to support the work of the synapses. This is possible because the muscle fibers regardless of whether the commands come from the brain, or by a machine. In General, these are incorporated in special vests or in Pods integrated, the be glued in front of the training unit to the skin of the athletes. The electrodes send electrical impulses – low-frequency electric shocks with a voltage of approximately nine volts and between 50 and 90 milliamps strongly to the underlying muscle, which contracts accordingly. Depending on the Exercise and the setting of the device, a pulse of between one and five seconds. Ultimately, it reinforces what you sweat else on the bench or the leg press – muscle building.
EMS Training = six pack out of the socket?
A, it is enough to make up twice a week with a damp electron – vest in a EMS Studio? Not quite as comfortable and stress-free as it sounds, is not the usually 20-25 minute Training course. Because the mere stimulation of the muscles by means of current pulses, the so-called isometric or static EMS Training activates the muscles that allows you to according to the experts, but only due to grow. Noticeably more – and this is confirmed in numerous studies (among others, by scientists at the German sport University Cologne and the University of Erlangen) – brings EMS Training, when the muscle fibers are additionally controlled arbitrarily. This means that the athlete flexes the target muscle group of their own free will – in parallel, the current pulse comes out of the machine and stepped up the Exercise. It’s called the Combine of the two components of dynamic EMS Training. Important: All types of EMS training should urgently be under the supervision and with the guidance of a qualified and well-trained Trainers carried out.
How effective and efficient EMS-Training?
For many years, a confusing message to the German sports University in Cologne has been claimed in the EMS while Training was 18 Times more efficient than conventional fitness training. A number that became independent quickly. Here, based on the data of a study by the Cologne-based scientist Dr. Heinz Kleinöder on the concentration of creatine Kinase (CK). CK is an enzyme released during intense muscle and strength training, and sports scientists as an indicator for training control is used. As an indication of a larger efficiency this value is not used explicitly. Because a high CK value, in particular, runs in low and entirely untrained human health risks. But more on that later.
Professor Dr. Wolfgang Kemmler (Friedrich-Alexander-University of Erlangen-Nuremberg, Germany) has made the parameters of muscle mass, muscle strength and body fat, to review the EMS Training to its efficiency in comparison with conventional strength training. In comparison with the so-called High Intensity Training (HIT), a progressive and also a little time-intensive strength training, could find his Team no significant differences. Since the most important parameters, including the blood and abdominal fat values significantly and positively developed, the sports physician to the conclusion that both training methods are not only time saving, but also suitable to increase the performance of untrained middle-aged men.
Also, the already-mentioned Dr. Kleinöder has engaged in various research projects with the physiological effects, the effect of whole-body EMS-Training. So the sports scientists found, among other things, that EMS weakness strengthens in people with chronic heart by means of a current pulse controlled muscles, oxygen intake improves and a positive effect on diastolic blood pressure, the lower blood pressure value, the impact. Significant increases in the strength values Dr. Kleinöder also recorded in the case of active athletes from different sports. The isometric improved maximum strength in this group by an average of nearly 33 percent. In Untrained, there were still 23.5 percent.
How many calories you burn during the EMS Training?
Also there are studies. Therefore, burned 19 young men in a 16-minute EMS Work-out in the average of a little more than 400 kcal. On a 20-minute dynamic EMS Training projected, come together so 515 kcal. For comparison: During a 20-minute Run at a medium pace, the body burns about 200 kcal.
For whom EMS Training is suitable and for who not
Aware of and used correctly, offers EMS Training, both Little and Untrained, as well as recreational and ambitious Amateur sports scientists and top athletes the Chance to improve within a short time in a holistic way, targeted and easy on the joints muscle strength. Even the elderly can benefit. Because EMS Training can be provided, it is applied in measured doses – in the age of onset of muscle wasting, slow down. Not an Option, the electrical stimulation Training is, however, for patients with chronic heart failure or epilepsy. In the case of infections and implants caution is needed and support by a physical therapist or Trainer is advisable.
What EMS Training cost?
In comparison to the memberships in conventional gyms, you have access to the EMS Training in a Studio, the large EMS provider a little deeper in the pocket. Between 20 and 30 Euro per week, the Fitness chains call. In the case of long-term contracts, it is usually a little cheaper. Usually one to two days of training per week to be agreed. The contribution of a single training sample (sometimes a sample month), an entrance interview, as well as the personal support and guidance through a Trainer are usually included. One Bay of the EMS Training in a physical therapy practice or with a Personal Trainer, it can be a little more expensive.
Sources: “radsport-news.com”; “ems-training.de”; “tens-ems-geraete.de”; “ndr.de”; EMS Symposium
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