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EMS and how it can boost your athletic performance

Another increasingly popular sight on the fitness social media pages is electrodes stuck to the skin electromuscle stimulation. But are these products real game changers or are they just a fad? This blog looks to answer that and gives some useful tips on how to use EMS for max benefit to your training.


How it works


On a very basic level, EMS sends signals to targeted muscles to make them contract by using electrical current. It is worth pointing out that in addition to EMS, TENS is also a common form of electrical stimulation - but this article will focus on EMS as TENS has little sporting benefit

outside of acute muscle pain management. The main difference between the two therapies is their target, Tens targets nerves and EMS uses a higher current to specifically target muscles and cause them to contract. To create this, the recipient attaches electrodes to the muscle (usually it is one at a time for maximum effect) they wish to work on, which are then plugged into a central unit. On a practical level, it is ideal - you can sit there and watch telly while the programme goes with minimal disruption.



Benefits & How to use


Of the many potential uses of EMS, many athletes use electromuscle stimulation on a lower intensity to stimulate recovery. In theory, by causing repeated low-intensity muscle contractions, blood flow improves and helps to repair injured muscles, much like active recovery. This can certainly be beneficial to athletes, but only in a similar way as walking, foam

rolling, stretching etc. are. As always i’d say give it a try and see if it works for you: especially if you are worried about loading joints/bones or you, like me, enjoy flopping on the sofa after a big session.


EMS can also provide benefits for your muscle output, although no studies to date have found that it can increase muscle size - even though this is often misleadingly suggested on advertising. However, before you write off muscle stimulation completely, where EMS can actually help athletes get stronger is through greater muscle efficiency: teaching the body to recruit more muscle fibres during exercise. There is some scientific evidence to back this up, but also the science is in a very early stage and too early for firm conclusions to be drawn.


Top tips


From what is known about EMS, these are some key tips for maximising your experience with EMS:

  • use it alongside conventional training - you still have to load the muscles to grow them and teach the body to increase output;

  • it can be used if you’re injured, traveling, or can’t get in the gym like you normally do, this will help to prevent the effects of not training. The most significant gains are typically found in a rehab setting, where training may have to be non weight bearing EMS can provide an excellent alternative;

  • make sure the muscle is completely relaxed before stimulating and stimulate just one set of muscles at a time;

  • follow the instructions for placing the pads correctly, this can be key to ensuring the right muscle groups are stimulated, a guide will be provided either online or with the machine;

  • try to repeat 2-3 times each week for each group of muscles you would like to train, waiting at least 48 hours before repeating a muscle group.


In conclusion, you should definitely give EMS a try and work it into your training, both for recovery and for power training. The science is inconclusive, but early signs suggest that there is a positive connection for both the areas discussed in this blog - why not hire a machine from Vantage today? Visit the our products page for more information.



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