Why EMS Is The Workout To Try

What exactly is EMS?

Electrical muscle stimulation (EMS) uses electrical currents to heighten the contractions in your muscles to supercharge your workout. If you had a Slendertone back in the day, you’ll already be familiar with the technology behind EMS. “It’s the same technology, but different,” explains personal trainer and EMS guru Christina Howells. “Electrical muscle stimulation stimulates 90% of your muscles (as opposed to around 50% with regular training) using an impulse current, which enables you to access deep muscle layers that are usually tricky to reach via your average workout.” Using this technology, EMS has the potential to work your muscles up to ten times harder than a regular workout. “In short, more of the muscle is put to work, achieving a larger training stimulus in a shorter timeframe. In fact, 20 minutes of EMS is equivalent to 90 minutes in the gym,” says Christina. 

What happens in a session?

EMS has long been used by pro athletes, but classes are now popping up left, right and centre in London, bringing this training method to the masses. “The majority of classes combine EMS with HIIT,” Christina explains. Once you’re strapped into an EMS device (connected to an EMS machine), which places electrodes on different muscle groups, you’ll be put through your paces in a HIIT-style, strength-focused workout. The electrode pads are placed on the bulkiest part of your muscle and are secured by Velcro straps, or a vest. “During a session, which usually lasts around 20 minutes, you’ll perform a series of exercises – think lunges, squats and bicep curls – at the same time as the impulse, creating a near total muscle contraction and activating slow and fast twitch muscle fibres. Each muscle group is controlled individually by your PT via the machine, making your session completely bespoke every time.” Take, for example, a regular bicep curl, which would typically provide two muscle contractions. Throw in EMS and you’ll get around 40 of them, without having to do anything differently.

What does the science say?

Countless studies have shown that not only does EMS offer serious toning benefits, but it can also help with injury rehabilitation and problems such as back pain, adds Fraser Smith, co-founder of Vive Fitness. “EMS has been extensively researched. Research has focused on how it can increase lean muscle mass, reduce and remove back pain, and aid with weight loss. One recent study found EMS can have a significant impact on strength, power and muscle mass as well as cardiovascular fitness.” Christina is also a strong advocate of using EMS to build a stronger body. “Research has shown it can notably reduce lower back pain in as little as four sessions and improve posture.” In another study, which followed results after a six-week training programme with EMS, 88% tested reduced their back pain, 69% improved fitness levels, while 85% reported improved muscle definition and tone.