In principle, it’s quite simple: a conscious or unconscious muscle contraction occurs due to an electrical impulse from the central nervous system (CNS, mainly consisting of the brain and spinal cord) to the respective fibers of a muscle, which thus contracts. EMS makes use of this natural principle of action – with one important difference, namely that the electrical impulses do not come from the brain, but are transmitted to the body via external electrodes (see graphic, © miha bodytec).

The electrodes are attached to the upper body with a flexible silicone vest and to the upper arms, thighs and bottom with straps. The trainees wear special functional clothing during the exercise sessions. The electrodes are moistened beforehand to ensure that they make the best possible conductive contact with the body.

The special thing about EMS is that opposing muscle groups are activated simultaneously in the sense of being tensed (agonists / antagonists, e.g. biceps and triceps in the upper arm). During an EMS impulse, the synchronous activation of several large muscle groups also ensures that neighboring muscle groups are also intensively stimulated. In this way, even deeper muscle groups on the abdomen, back and pelvic floor are reached and trained efficiently.

EMS-supported muscle training

The trainee usually performs concentrated posture and movement exercises while standing or sitting on an exercise ball. The voluntary muscle tension is additionally supported by the EMS stimulus, as the already tense muscles receive particularly intensive electrical stimulation for a few seconds.

The result, which has been proven in numerous scientific studies, is a particularly effective and rapid muscle build-up, so that with competent guidance, only 20 minutes of training per week is actually completely sufficient – in contrast to the usual 60-90 minutes / 2-3 times a week in a conventional gym.

Every first-time EMS application at tergoplus is preceded by a comprehensive consultation and medical history interview.
The physical requirements as well as any restrictions and contraindications are recorded and discussed.
In case of doubt or to clarify relative contraindications, a sports medical check-up with selected doctors is always recommended.
If the EMS devices are handled and adjusted correctly and the exercises are performed correctly, there is no health risk for our trainees.
What’s more, by eliminating any pressure or tensile stress on the joints or body caused by weights or fitness equipment, EMS applications offer particularly gentle training options.

More recent publications are increasingly talking about “medical” EMS. The adjective “medical” specifies the supplementary use of EMS technology and EMS training in a medical environment, for example by physiotherapists or medical staff in rehabilitation facilities. The principle of action is basically the same as with conventional EMS, but the devices used must meet the legal requirements for professional use as certified medical devices. Furthermore, the supervision situation during an EMS application or EMS training must comply with the requirements of DIN 33961-5 (1) and the NiSV (2).

(1) DIN 33961 regulates the equipment and operation of fitness studios. Part 5 deals with the specific requirements for electromyostimulation training (EMS training). At European level, EN 17229 (2019: Studio equipment and operation, 2023: Part 2, supervision and personnel) applies.

(2) As an “Ordinance on the protection against harmful effects of non-ionizing radiation when used on humans”, the NiSV regulates, among other things, the qualified handling of systems for electrical nerve and muscle stimulation.

Absolute contraindications

EMS should not be used if you have one or more of the following contraindications:

• Acute illnesses, bacterial infections or inflammatory processes
• Recently performed operations
• Arteriosclerosis, arterial circulatory disorders
• Stents and bypasses that have been active for less than 6 months
• Untreated high blood pressure
• Pregnancy
• Electrical implants, pacemakers
• Heart rhythm disturbances
• Bleeding disorders, bleeding tendency (hemophilia)
• Neuronal diseases, epilepsy, severe sensitivity disorders
• Abdominal wall and inguinal hernias
• Acute influence of alcohol, drugs, intoxicants

Conditional/relative contraindications

If you have one or more of the following contraindications, please consult a doctor beforehand and have the EMS application approved!

• Acute back pain without diagnosis
• Acute neuralgia, herniated discs
• Diabetes mellitus
• Cancer diseases
• Implants that are older than 6 months
• Diseases of the internal organs, esp. Kidney diseases
• Cardiovascular diseases
• Movement kinetoses
• Large accumulations of fluid in the body, edema
• Open skin injuries, wounds, eczema, burns
• Taking painkillers or similar medication

Definitely – when it comes to targeted muscle training!

When the EMS technique is used correctly, the main muscle groups are activated up to 100 times per second (!), depending on the frequency of the current impulse; this means that up to 400 muscle contractions can occur during a tensing phase of 4 seconds, which is usual in EMS training.

In order to achieve a comparable training effect with conventional muscle training in a conventional fitness studio, which is roughly equivalent to the 20 minutes of EMS training, an intensive workout of around 60 to 90 minutes is required …

In addition, the EMS impulses not only activate the large muscle groups, but also the deeper muscles in the spine and pelvis – which is not possible with conventional strength training.

For this reason, you can burn over 500 kcal in just 20 minutes with EMS full-body training at tergoplus – depending on your personal constitution and training intensity – almost three times as much as through strength training with weights!

(source)

No. But as with everything in life, the same applies here: Too much of a good thing can also be harmful.

It is not for nothing that a 7-day break is generally required between individual EMS training sessions to give the muscles sufficient time to regenerate. However, this does not absolve you from the need to ensure that you get enough movement – by running, walking, hiking, cycling, swimming, etc.

During the first training sessions, the EMS devices are individually adjusted to your personal well-being so that everyone can train in their personal comfort zone and with optimum success according to their individual condition.

When used correctly, EMS training has no side effects – apart from the occasional muscle ache.