The correct setting of your EMS machine
EMS machine settings
Skeletal muscles basically consist of two types:
- White muscle fibres, which contract quickly. They need a lot of energy and tire quickly.
- Red muscle fibres, which contract more slowly. They are responsible for strength and endurance. They fatigue very slowly with medium exertion.
Optimise frequency and pulse duration for muscle building and endurance
The frequency is decisive for most EMS applications and is specified in hertz (Hz). When selecting the frequency, be aware that there are individual differences.
- Low frequencies (up to a maximum of approx. 18 Hz) mainly appeal to the slowly reacting red muscle fibres. If you are interested in strength or endurance training, you can benefit from electrical muscle stimulation in this frequency range. When used, this results in a significant contraction of the muscle.
- Higher frequencies between 30 and 50 Hz stimulate the rapidly contracting white muscle fibres. At frequencies above 50 Hz, the muscle is specifically overtaxed and can thus be forced to hypertrophy (build up muscle). To avoid overtraining, the interval between sessions must be chosen correctly so that the muscle has enough time to regenerate.
EMS parameters
Our certified EMS machines give you the possibility to choose between different programs and settings. Synchronous (S) and asynchronous (A): With synchronous programs, the stimulation is carried out on all available channels at the same time, with asynchronous programs this happens with a time delay. This allows you to achieve, for example, a particularly thorough or a particularly gentle stimulation. Below you will find an overview of all EMS parameters and their effects. If you have any questions, please contact us at any time. Our trained staff will be happy to help you. Call us at +49 7152 - 353 911 - 0 or send us a message.
Pulse width for large and small muscles
The pulse width or pulse duration is given in microseconds (µs). With longer pulses, the effect goes deeper and is particularly suitable for larger muscles. For smaller muscles, stay below 200 µs. Some programs offer you a varying pulse duration to stimulate the muscle even more intensely.
Intensity
The current intensities for EMS training are in the milliampere (mA) range. The intensity chosen depends on the user. However, new users and the untrained should always start with lower amperages. After more frequent use, it is up to the user to slowly adjust the current intensity upwards.
Rise time/Decline time (ramp)
Cold muscles should never be exposed to full load, even with EMS. That is why modern EMS machines ensure that the muscles are gently warmed up and supplied with blood by means of a pre-tension. 2 seconds is the minimum for the untrained.
Duration of the contraction
The contraction duration (ON) is selected according to the user's training goal. Anaerobic endurance training is achieved by numerous, relatively short (5-6 seconds) stimulations. Maximum strength and high-speed strength require longer contractions of 10 seconds or more, just like pure muscle building.
Duration of pauses (OFF)
For endurance training, keep pauses short (2-3 seconds); for maximal strength training, start with pauses at least twice as long as the contraction time for the untrained. As training progresses, both times are adjusted to each other.
The waveform: monophasic or biphasic
Modern EMS machines work almost exclusively with biphasic pulses, which are gentler on the user's skin. In this case, each current pulse is followed by a phase with a negative counter oscillator below the zero line.
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Examples for setting the EMS parameters
Rule of thumb for endurance training:
Program: Synchronous
Low frequency: max. 15-18 Hz
Short contraction duration: 4-6 seconds
Short ramp: 2-3 seconds
Short pause time: 3-6 seconds
Long duration: 20-30 minutes, followed by a longer pause
Small muscle: low pulse width (50 - 100 µs)
Large muscle: higher pulse width (200 - 300 µs)
Rule of thumb muscle building & strength training:
Program: Synchronous
Higher frequency: 35-50 Hz
Longer contraction duration: over 10 seconds
Ramp time: 2-4 seconds
Pause time: at least as long as the contraction duration
Short duration: 3-5 minutes, several repetitions daily
Small muscle: low pulse width (50-100 µs)
Large muscle: higher pulse width (200-300 µs)
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