About EMS Fitness Training



How Does EMS Training Work?

EMS stands for Electro Muscular Stimulation.  This means that the skeletal muscles are contracting through the effect of low-frequency impulses (they do not affect smooth muscles such as major organs or the heart). It is no different to conventional training or daily activities, where the muscles are contracted and controlled by your brain, but EMS training does it 3.5x more efficiently. We stimulate 98% of the muscle fibers as opposed to 30%.

Before your workout you will be fitted with a vest and some straps that will apply an impulse to all your major muscle groups. During a 20 minute workout where you will doing slow movements and holding poses every 4 seconds. The impulse will make your muscles work harder and more efficient, so it will definitely feel like a workout. However there is no jumping or lifting of heavy weights involved. So EMS is very kind for your joints. A motivational Personal Trainer will coach you through your workout and design all the movements around your goals and injuries. Your training effect outcome will be 18X higher than a regular strength workout! We fit over 5 hours of gym workout in just 20 minutes. EMS builds lean muscle, will improve your cardio, improve postures and strength. EMS training has many added benefits than just fast results for fitness, like treating back pain and cellulite. 

There are no side effects to the work out and it is proven safe to use since decades. EMS is perfect for anyone from 15 to 100+ years old, from injured to healthy, from people looking to lose fat and weight to people looking to tone more muscle, from beginners to elite athletes! 

Resting Metabolic Rate and Cellulite Treatment

Full Body Workout and Pressure on Joints

Lower Back Pain
and Posture

EMS Training Uses

Are you short on time or motivation? But still want to achieve the best results for your body and health? We can help! EMS is a weekly 20 minute workout guided by a personal trainer. Research shows that 85% of people tested felt a major improvement of their body shape after an EMS training program of 8 weeks.

(Chronic) Back pains, torn tendons and rehabilitation are just a couple of examples of our medical recovery program. EMS has been advised and used for decades by physiotherapists and doctors to help their patients recover while gentle on the joints. Our training will also improve your welbeing, as your posture will improve. You will move better and you will feel better!
Carrying a baby around and bending over a cot, while weakened by pregnancy hormones can result in body aches and pains. EMS helps strengthen the core, pelvic floor muscles and it can also help lose the additional weight you may have gained. Bring your baby! Our studio is baby and child friendly and we are happy to help look after the little one during your 20 minute workout.
(Chronic) Back pains, torn tendons and rehabilitation are just a couple of examples of our medical recovery program. EMS has been advised and used for decades by physiotherapists and doctors to help their patients recover while gentle on the joints. Our training will also improve your welbeing, as your posture will improve. You will move better and you will feel better!
How soon will I see results?
You’ll already feel a difference after your first EMS training session. Since your muscles are stimulated you will immediately feel a positive change to your posture and relief of possible back pain. After a day or two, you’ll feel some muscle stiffness, which is normal and will go away within a couple of days. Within a period of about 4 weekly workouts, you’ll feel and look physically stronger. Remember you don’t have to feel stiff to gain improvements.

After 8 weekly sessions of only 20 minutes you will not only feel, but also see a visible difference from the EMS training in the form of increased muscle tone and a possible reduction in body fat. As with conventional training, EMS training should be done regularly to ensure and maintain optimal results.

After 2 weeks you will feel it!
After 4 weeks you will see it!
After 8 weeks you will hear it!

What improvements can I expect from training with EMS?

You will experience muscle growth, improvement of maximum strength (you can lift more kg’s and it feels more easy) and increase of muscle/strength endurance.

If you are active in a sport you will notice the increase in strength will make you perform better, faster and more agile.

Does EMS training hurt?
No, the movements are slow and low impact and your experienced personal trainer will make sure the low frequency pulses are well within your comfort zone. Most trainees describe it as a tingling sensation.
Is EMS training safe?

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. Furtermore the workout is very gentle on the joints. 

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.

However, certain medical conditions are known to be contraindications and EMS training with EMS is not recommended for the following conditions: (1) pregnancy; (2) pacemaker or other electrical implants; (3) acute illness, such as fever, viral infections or acute inflammatory processes. Medical consent might be necessary for some physical conditions and these should be discussed with your personal trainer before any training commences.

Can anyone do EMS training?

Yes! From 18 to 99, from beginner to top athlete, EMS is for most people.

As with any sport a doctor’s consent might be needed and suitability for the training needs to be assessed on an individual case-to-case basis for certain medical conditions.

Medical conditions* requiring assessment include the following:
Circulatory disorders, acute stroke, stent, thrombosis and cardiovascular diseases (i.e. arteriosclerosis)

Bleeding, bleeding tendency or hemophilia
Diabetes mellitus
Abdominal wall hernia or inguinal hernia
Severe neurological disorders (i.e. epilepsy, multiple sclerosis, amyotrophic lateral sclerosis etc.)
Acute operation (within 8 weeks, depending on individual case)
*Please note: the above list is not exhaustive and if you have any medical condition which could be affected by EMS training, it is your responsibility to inform your trainer and doctor so an appropriate assessment can be made.

Are there long-term side effects to EMS training?
No. EMS training has been extensively researched over the past few decades and no negative short or long term effects have been found when used responsibly.
What should I eat/ drink before training?
EMS training is a high intensity training session and it is therefore important to have a sustainable meal (carbohydrate and protein-based) 2 to 3 hours before training. We also recommend drinking at least 500ml water an hour before training to ensure proper hydration. Avoid heavy, starch-based meals and sugary or carbonated drinks before your EMS training session.
What do I wear to a training session?
Come as you are! For your session we will provide you with the specially designed shirt and tights you need. When you sign up you can purchase your own set or make use of our laundry service that gives you access to a set of garments and a towel at each session. You can train barefoot or wear trainers.

The facts

* Up to 90% of muscles are activated simultaneously during the work out
* 20 minutes per week is sufficient to improve your health, shape and strength
* 90% of EMS trainees reported reduction in their back pain, and in 40% of those the chronic back pain disappeared
* EMS training showed great results for post-pregnancy women
* Ideal for people with recurring pain, as EMS is gentle on the joints and strengthens muscles that will support those joints
* EMS is more effective and time efficient than conventional strength training
A 20 minute session equals a 2-6 hour normal strength training

The research

Studies have shown EMS training to improve the power output of muscles by 30%. Sports and medical scientists agree that EMS has a much higher effect than conventional weight training and workouts.
* Athletes increased their maximum strength by 30-40% after 5 weeks of EMS training and increase their muscle size by 10% (in trained and untrained individuals).
* 8 weeks of a weekly EMS training significantly improves flexibility in shoulders, hips and wrists.
* Swimmers improved their times on the 50 meter by 1.6%, sprinters improved their time by 4.8%, jumping in various sport fields improved by 21.4%, elite weight lifters were able to increase their maximum squat load by 20 kg.

History Of EMS

The past two decades has seen an increasing amount of research done showing the benefits of the technology beyond medical usage, and this has contributed to its popularity.

EMS has been around since the 1960’s and was first used in the field of training top athletes. In the next 40 years EMS has traveled over the world and gained popularity in the medical and general workout field.

When used properly and responsibly EMS truly is an amazing and safe method to help people achieve their goals in sport, body confidence and live a healthy pain free life. Come and trial it for free at FITIN20.