How to train your muscles at home with EMS
In electrical muscle stimulation, or EMS for short, you stick several electrodes on the skin and stimulate the underlying muscles with electrical stimulation current pulses.
The muscles tense and relax in time with the stimuli and are thus strengthened and thus trained in the long term. The electric current pulses come from a special EMS device to which the electrodes are connected.
That is the theory, but what does the practice look like? How does the EMS training at home work effectively and what do you have to consider when exercising?
How does the training process look like?
In 7 steps to successful EMS training at home:
- Simply place the electrodes at the appropriate points on your body (be very careful, as the position of the electrodes can determine the success of your training - vary the placement slightly if necessary until you get the best muscle response),
- connect it to the EMS device,
- select the appropriate stimulation current program and
- can start directly by adjusting the intensity.
Keep in mind that for an optimal current flow, the skin areas where you place the electrodes should be clean and free of creams or sweat. We recommend a special contact and cleaning spray to clean the skin before applying the electrodes. Drink plenty of water before exercising. Otherwise, circulation problems may occur during exercise.
Additional note: Before using EMS for the first time, seek medical advice to avoid any risks. Persons with pacemakers, metallic implants (including coils), serious / chronic diseases or pregnant women should not use EMS. The doctor can explain further details to you.
When your training session is finished,
- remove the electrodes again,
- put them back into the pack and clean the skin and
- allow the muscles you have just trained a two-day rest period to regenerate.
For reasons of hygiene, make sure to place the electrodes only on cleaned body parts and surfaces.
A training session normally lasts between 15 and 20 minutes per muscle group plus preparation time and follow-up time.
You can follow different EMS training plans:
1. Circuit training: You train the whole body in one session and plan two days off between sessions.
2. Split training: You train different parts of the body alternately every day and repeat the training cycle every three days.
EMS Training: Application examples and setting stimuli correctly
Depending on the body region to be treated by the electrical muscle stiumlation, different electrode placements must be considered. Take a look at various examples of EMS training at home and find out how to ideally place the electrodes for this.
Your body region / muscle is not included and you are unsure how to place the electrodes? Please feel free to call us at any time (+49 7152 - 353 911 - 0) or send us an email to firstname.lastname@example.org.
Which intensity is the right one for you?
The results of the training improve with increasing intensity. For beginners, it is important in the beginning not to train too much with too high intensity. Slowly increase the intensity step by step and slowly reach a higher level. The contraction, which initially appears to be the maximum tolerable, will feel largely bearable after a few training sessions.
Advantages of training with EMS
During physical exercise, nerves transmit electrical impulses to the muscles, which contract as a result. In EMS training, the command to the muscles does not come from the brain, but from outside through low stimulation current. There are many different EMS training options for home use. This gives you various advantages.
- Flexible times and places: You train when and where you want.
- Sport specific training: If you practice certain sports, EMS allows you to train exactly the muscles that are relevant to your sport.
- Individual electrodes: you can connect axion EMS devices to electrodes of different sizes and shapes, which are explicitly designed to stimulate specific muscles and muscle groups. In many cases, this allows you to train more effectively than with standard electrode vests in fitness studios.
- Saves time and money: since you train at home, you may not need to plan an additional visit to an EMS gym. This is also easy on your wallet.
- Ideal alternative to strength training: EMS training is much easier on the joints than conventional strength training in a gym.
For whom is electro-muscle stimulation unsuitable?
People with pacemakers, implants, epilepsy, sensitivity disorders, for example as a result of diabetes, spasticity or skin problems. In such cases EMS is usually not recommended. Pregnant women should also avoid EMS.
Not a complete replacement for conventional muscle training
It should be noted that EMS training at home is not a "sport" in itself. For optimum fitness, you should continue to exercise and train your muscles conventionally as before. EMS training is an effective extension to this. In this case, it is worth taking a look at professional sports, where athletes train normally and use EMS to strengthen individual muscles.
What you can do for maximum effect is to use the electrical muscle stimulation during normal training. For example, do dumbbell training and support your biceps with EMS by doing the exercise synchronously with the impulses of the device. An application while jogging or on the ergometer effectively combines endurance and strength training. This way, you stress your muscles in addition to the regular training via the electrodes, whereby the current pulses are slightly reduced.
EMS training is often described as a much more joint-gentle alternative to normal strength training. Sore muscles are also usually less noticeable if the intensity is set correctly.
What do you have to pay attention to during EMS training?
The following list gives you an overview of the special features you should pay attention to before the EMS training:
- Device quality: You need an EMS device to achieve your training goals. In addition, for your safety it should be officially tested and certified, recognizable by the CE mark.
- Electrode quality: Rely on high-quality electrodes instead of cheap alternatives from the Far East. Often the latter are quickly used up and insufficiently tested. Furthermore, in many cases they do not transmit the current pulses properly.
- Electrode placement: Place the electrodes correctly. Normally, one electrode is placed at the base of the muscle and another at the middle of the muscle. For more details, please refer to the enclosed information for our devices.
- Training program and parameters: Make sure you select the correct training program or EMS parameters. When purchasing the device, also check that it comes with a detailed user manual and that telephone support is available. You can count on this with axion.
- Functionality: Does the machine offer an EMS program for the muscles you want to train? Good EMS trainers are also distinguished by the fact that they also include TENS programs. This means you are ideally prepared in the event of sore muscles or injuries.
- Regeneration: A break of at least two days between training sessions is recommended. If you strain your muscles too often, it can lead to overtraining, which can be harmful.
Find your EMS device
axion's TENS and EMS devices are extremely popular and are officially tested and certified. Opt for one of the units and benefit from a three-year guarantee and a one-month money-back guarantee with no ifs and buts.
Find your suitable EMS device and the electrodes that go with it.
Summarized: How your individual EMS training at home works
The training in your own four walls works very easily: You buy a correspondingly high-quality mobile device for muscle stimulation, apply the self-adhesive electrode pads to your skin, connect them to the TENS/EMS device and let the device and your muscles do the work. This way you can easily and individually train your muscles at home with the help of EMS training. With mobile EMS-Training you are flexible in time and do not have to follow the tight schedule of an EMS studio. Moreover, you save time and effort on the way to and from the studio. You simply take the time to do your training at home once a week. However, just as with conventional training and sports, it is important to train regularly and on a long-term basis in order to strengthen your muscles and build and maintain muscle mass.
In comparison: Costs for EMS training at home and in the gym
The prices for an EMS training in a studio are relatively high and comparable to those of a personal trainer, because during the training a trainer is usually available to you all the time for your individual support. This of course costs money. For an EMS training in a studio you have to calculate with about 20 Euro per unit, depending on the contract model. A training unit per week will cost you about 80 to 100 Euro per month.
Costs for EMS training at home? EMS training at home is considerably cheaper than training in a studio. For the mobile EMS training at home you will have to pay the purchase price for an EMS device once. Long-lasting, self-adhesive stimulation current electrode pads can be used 40 to 50 times, thus they have a life span of up to one year. After that, the adhesive effect and thus also the current transmission can decrease.
Complete equipment for your EMS training