Whole Body Electro muscle stimulation Training (EMS Training) is now known as a highly time efficient method for improving physical fitness, performance and health. Current researches compare with the effects of EMS favorably with HIT training, a highly intensive training method for improving muscular During training, the equipment‘s operating controls must be directly in reach of the trainer and the user at all times. Operation/adjustment must be simple, quick and precise.Skeletal factors which many people do not want or are no longer able to do due to the high mechanical stress and thus orthopedic limitations.
EMS training, if sufficiently safe and cautious, is quite appropriate not only, but to a particular degree, for people who may be sport novices or have health problems. Unfortunately there is also a growing number reports about negative or health-threatening incidents caused by over intensive (initial) EMS applications, exposing EMS, in principle a very safe and (joint-) sparing training method, to criticism. It goes without saying and is widely accepted that incorrect (initial) EMS training can lead to serious rhabdomyolysis (muscle breakdown), which is associated with potential considerable renal, hepatic and cardiac consequences. The specific feature of EMS, a large area application that combines the possibility of generating supra- maximal stimulus intensity for each individual region of the body, must therefore be used in a very responsible manner and in line with scientific criteria. Unfortunately, there has been uncertainty in the past about key aspects of how to use EMS both safely but without impairing its effectiveness. For this reason, and taking up the suggestions raised during a consensus event with representatives from science, education and equipment manufacturers by sports medical scientists researching into EMS at the universities of Cologne, Kaiserslautern and Erlangen, guidelines have been drawn up that should be applied for using EMS in the future. These guidelines are directed not only towards users but also fitness studio operators and trainers.
Guidelines for safe and effective EMS In general:
Safe and effective EMS Training must always be accompanied by a trained and licensed EMS trainer or scientifically trained personnel familiar with this field of application.
Before the first training session of every beginner, an anamnesis of possible contraindications based on a list of questions must be taken and then documented in writing, confirmed by the client‘s signature and archived. Where relevant anomalies are found, a doctor is to be consulted and training only be commenced if clearance has been given.
Preparing for training
- As with any kind of intensive training, EMS training must only be carried out in a good physical condition and free of pain. This includes abstaining from alcohol, drugs, stimulants/muscle relaxants or stress ahead of the training session. Training must never be carried out by anybody suffering from an ill- ness with fever.
- EMS training leads to very high metabolic stress of the organism be- cause of very high volume of muscle mass addressed. This factor has to be taken into ac- count through sufficient food intake that is as high in carbohydrates as possible. If this is not possible, then at least a high carbohydrate, but light snack (≈250 kcal) should be eaten, ideally about 2 hours before training.
- So as to avoid possible renal stress (especially with undiagnosed problems) through intensive EMS, additional fluids should be consumed before/during and after training (500 ml each).
- Generally, medical ideally sport-medicinal consultation and clarification is advisable in the case of any discomfort, physical restrictions, infections or other internal, cardio logical or orthopedic illnesses.
- Regardless of physical status,
Sport experience and the user‘s wishes to that effect, un-der no circumstances may WB-EMS training to exhaustion take place during the first training session or trial training. This has led in the past to undesired side effects and negative health consequences and so must be avoided at all costs.
- After moderate initial WB- EMS, the stimulation level or current must be successively in-creased and adapted to the individual goals. The highest level is to be reached only after 8-10 weeks of systematic training at the earliest (user‘s subjective effort impression: hard-hard+). Training to complete exhaustion, especially in the sense of painful, continuous tetanus during the cur- rent phase, must generally be avoided.
- In addition, the initial training should be conducted with a reduced effective training period. Advisable is 5 min impulse familiarization and a cur- tailed training session with moderate stimulus intensity (user‘s subjective effort impression: a bit hard) and 12 min intermittent load with short impulse phase (≈). Only then should the training duration be cautiously increased and never exceed 20 minutes.
- To ensure sufficient conditioning and to minimize or rule out possible health impairments, training frequency may not exceed one training unit per week during the first 8-10 weeks.
- Even after this conditioning phase, an interval of ≥4 days must be maintained between training units in order to avoid accumulation of muscle breakdown products, permit regeneration and adaptation and thus ensure a successful training outcome.
Safety aspects during and after training
1. During the training session, the trainer or the trained and qualified personnel should concentrate exclusively on the interests of the user(s). Before, during and after training the trainer verbally and visually checks the user‘s condition so as to rule out health risks and ensure effective training. Training is to be stopped immediately if there are any contraindications.
2. During training, the equipment‘s operating controls must be directly in reach of the trainer and the user at all times. Operation/adjustment must be simple, quick and precise.