All about EMS Training - Studies & our FAQ's
Exercising with EMS is a worldwide recognised workout trend with enormously positive feedback from professional athletes to corporate office worker. At fu/nis, our EMS Personal Trainer create sessions to cater to your needs and abilities, whether you come from an athletic background or have no history in exercise related activity. Activate up to 90% of your muscles in one go, and have your workout done & dusted in 20min!
Studies prove that 20 minutes of full-body EMS training has multiple benefits besides saving you time. Find out more about the scientific results of full-body EMS training.
FREQUENTLY ASKED QUESTIONS
Improve strength, power, speed and tone your body in a session of just 20 minutes. Thanks to the EMS technology, in this short time you will train your body as you would in 60-90 minutes of conventional training in the gym. You can strengthen the deeper layers of muscle, which also helps to improve your posture and prevent back pain, whilst being gentle on your joints. This makes EMS training a fitness tool for everybody from 18 to 70 years.
EMS stands for Electro-Muscle Stimulation. This means that the skeletal muscles are contracting through the effect of low-frequency electric impulses (they do not affect smooth muscles such as major organs). It is no different to conventional training or daily activities, where the muscles are contracted and controlled by electrical signals sent by the Central Nervous System (CNS) however EMS training mimics what your brain normally does but at a higher rate, making it more efficient. The agonist, antagonist and deeper-lying muscles are all simultaneously stimulated. As result users are able to gently and effectively train both specific muscle groups as well as their whole body.
In an initial session,
- We discuss your personal fitness goals
- Familiarise you with the impulses and
- Give you a full trial of the EMS workout.
When you come for your regular 20minutes training session to achieve your agreed individual training goals, you
- Change into the EMS gear and
- You will be guided through your workout by our Personal EMS trainer.
- You’ll finish the session with a 2min BodyRelax Program to help your muscles recover.
Your regular session will take in total 30 minutes including getting in and out of your EMS gear. Perfect for lunch breaks, before, after or even in between work.
Keep hydrated throughout the day. We advise that your last meal is consumed no sooner than 2 hours prior to your scheduled session so that you are sufficiently “fuelled” for your workout. This also allows your stomach time to digest before an intense workout.
Not a lot at all. You can basically arrive straight from your work or meeting as we provide you with gear (or you bring your own) and you can bring sports shoes if you like. Towels, water and a shower towel are all provided. Have a light pre-workout snack if you haven’t had food for a long period to the session.
Gradually throughout the day, your muscles may begin to feel fatigued and heavy, which is when it is important to remain hydrated and eat nutritious food to help replenish the muscles. Delayed onset of muscle soreness is generally felt 24 hours after the training session and can remain for 48-72 hours.
During this time, it is beneficial to gently stretch any tight areas and keep up light activity to keep the blood flowing to these muscles.
Yes, the training is safe.
Electro Muscle Stimulation is not a new trend, as it has been used since the 1960’s in rehabilitation and over years by physios, osteopaths and many other different health professionals. The low-frequency impulse exclusively activates the striated skeletal muscles. Organs and the heart are not reached.
As you’re only working out mainly with your body weight, the risk of injury is minimal as well.
We are using the products of the market leader miha bodytec ® from Germany, who have a long history in this field and are constantly working with universities and certified bodies to ensure safety and efficiency.
You don’t need to be an athlete to do EMS training or have a certain fitness level.
EMS is perfect as an add-on to your workout routine or by itself if you’re just getting back into exercise.
Most people can use EMS, however, if you have some of the following conditions EMS may not be allowed or only with a clearance of your doctor:
Pregnant, medical implants, epilepsy, circulatory disorders, bleeding disorders, particular diseases, severe neurological disorders, acute bacterial or viral infections, diabetes, high blood pressure, high cholesterol, respiratory ailments, cancer
That can depend on the frequency of training sessions, lifestyle, diet etc. However results are generally be recognised in the short time of just 4 weeks.
Your muscles experience in EMS training a much more intensive training stimuli. You get a full-body workout through the simultaneous tensioning of all major muscle groups and the stabilising muscles which are hard to reach with classic methods. Your body is worked against higher intensity and tires quicker, thus only needing 20 minutes of workout time.
Additionally, EMS training targets the whole body at once due to the electrode placement on the EMS gear.
Yes, in fact, many famous professional athletes use EMS alongside their sports-specific training. As EMS training enables very deep muscular contractions, this helps build a strong foundation of strength that can then be used in other forms of exercise. EMS training allows for sports-specific movements which will additionally help any athlete in training for their particular sport.
Please give yourself 72 hours between each EMS session especially during the first few weeks to allow for muscular soreness while your body/ muscles adapt.
We recommend doing 1 to max. 2 sessions per week due to the high-intensity nature of the training. Allow for2 days of rest between each EMS session.
Yes. To maintain and increase strength in your muscles, you should have a regular workout routine. If you do not workout over an extended period of time, the muscles will be reduced to the original status (scientifically known as atrophy). EMS can be your only form of exercise or you can add it to your sports routine to improve strength, power and improve fitness all in one. The longer you do it, the more beneficial for you!
Yes indeed. Please check our Specials page for all information.
STUDIES SHOW: EMS TRAINING HAS POSITIVE EFFECTS ON YOUR HEALTH
If you have tried 20min full-body EMS fitness with us you know that in a comparably short period of time, you can start to feel (and see!) the results. We believe in the system and technology that we use for our EMS training as it is based on proven results. Read below what the available research says.
RESEARCH: Increased PERFORMANCE & general FITNESS with EMS training
In the 6 weeks test, the maximum body strength increased by 12%, their endurance by 69%. Dynamic full-body EMS training provides an effective training method in comparison to classical strength training. A broad range of target groups can benefit from the significant improvements in strength, endurance and speed.
RESEARCH: STRENGTH & SPEED improvement due to EMS training
EMS training is an effective form of training to improve speed and strength of the trainee if combined, as done at fu/nis EMS training, with dynamic exercises.
RESEARCH: Effectively reduced BACK PAIN due to regular EMS training
Multiple studies confirm full-body EMS training is an effective exercise regime to relief common back problems. As it activates the hard to reach deeper muscles groups in your back plus all major back muscle groups, research shows positive effects in reducing back pain.
RESEARCH: Noticeably strengthened PELVIC FLOOR with EMS training
Working on the strength of the pelvic floor is something we all need to do, but especially after and before having kids and when we’re getting older. EMS is known to support pelvic floor strength and relieves incontinence effectively.
RESEARCH: PROFESSIONAL ATHLETES can get an edge with EMS training
The study shows that by incorporating EMS training into the workout routine of a professional soccer player, they saw significant improvements in maximum strength, speed, jumping and running performance.
RESEARCH: EMS positively impacts OLDER MEN who are at risk of cardiovascular diseases and diabetes
EMS training has a positive impact on body composition and cardiac risk factors in particularly elderly men and hence is a valuable alternative to conventional training methods for people with low cardiac and orthopaedic strength.