Everything you need to know about EMS training.
What is EMS and how does it work?
EMS stands for Electro Muscle Stimulation a system designed to activate over 300 muscles (over 90% of the muscles fibres) all at the same time. This includes deeper muscles which are often difficult to target in a conventional gym. By stimulating all of these muscle groups simultaneously you receive a more efficient and effective workout where just 2 x 20 minute sessions is the equivalent to 3-4 hours at a conventional gym. With customised, one on one workouts each training session will focus on your specific fitness goals for faster results.
Can I train with a partner or friend?
Yes. Each training session can accommodate two people. It’s often more fun and motivating if you train with someone you know and share the benefits of EMS.
How does it feel?
EMS generates electrical pulses throughout the body which feel like a gentle vibration. You will feel your muscles contracting with each pulse and release in the recovery time. The intensity of pulse vibration is up to you, your goals and how you are feeling on a particular training day. Each workout is customised to give you a more cardio based workout, strength training, full body workout or relaxation session. The impulses are altered to suit.
How many times do I need to train and when will I see results?
For the best results 2 x EMS training sessions per week are ideal. It is recommended to keep at least 3 days between sessions to allow proper time for your body to regenerate and protect you from over-training just like any other conventional training. You should feel the results immediately after working your muscles in a deeper and more intense way. Clients will usually begin to notice differences in their strength, posture and muscle tone after 6-8 weeks.
Who cannot do EMS?
EMS is not suitable for people with pacemakers, pregnant women or if you are sick. Please consult your doctor before your EMS training and advise if you have any of the following;
– Cardiovascular disease
– Cancer and tumor diseases
– Neurological disorders
– Abdominal or Inguinal Hernia
– Recent surgeries
– Stents or Bypasses in the past 6 months
– Acute motion sickness
– Open skin injuries
– Acute back pain
Prior to your training session you will be required to fill in a medical history and client release form.
Drugs, alcohol or other substances must be avoided prior to any EMS training session.
What EMS machines do you use?
Fit X EMS is proud to use the latest Miha Bodytec EMS machines. Developed and manufactured in Germany, Miha Bodytec have been the market leaders in EMS since 2007 winning multiple awards for their technology. All of the Miha Bodytec EMS machines meet all German & EU guidelines for medical devices and are FDA approved.
Who is EMS training good for?
EMS is best suited if you;
– Are a busy professionals or generally time poor
– Want to become fitter, stronger and more toned
– Post natal
– Don’t like conventional gyms
– Need a personal trainer
– You have had joint replacement or amputation
– Training for an event or specialist sport
– Have back pain or a back injury
– Have a knee, hip or shoulder injury
– Are looking for low impact exercise
– Want faster results in a less time
Can I use EMS is I am over 60?
Yes, EMS training is extremely low impact and puts a lot less stress on joints. As long as you are feeling well and have no specified health issues you can use EMS. We will always ask you some initial questions before the training to tailor the workouts and make any necessary adjustments.
Do you have changing facilities?
Our studio is fully equipped with a changing room and shared toilets located in the building. You will be issued a key for a locker to keep your belongings however we do ask you take personal care of any items as we take no responsibility for items which are misplaced, lost or stolen. Showers are not available.
Can I purchase the undergarments?
Yes, undergarments are for sale so you can have your own personal one. However all undergarments are washed and sanitised between each use.
What do I wear to a training session?
Come as you are! We will provide you with the specially designed EMS shirt and long shorts which are worn underneath the EMS training suit.
What do I need for a session?
All you need to bring is a water bottle, towel and either grip socks or trainers; whichever you find most comfortable. Socks and towels are available for purchase however if you do forget. Workout under garments are provided complimentary and must be worn during training to allow the closest and safest contact to the EMS electrode vest and straps.
What should I eat drink before a training session?
EMS training is a high intensity training session and it is therefore important to have a sustainable meal (carbohydrate and protein-based) 2 to 3 hours before training. We also recommend drinking at least 500ml water an hour before training to ensure proper hydration. Avoid heavy, starch-based meals and sugary or carbonated drinks before your EMS training session.
Do I need to be fit?
No, everybody who starts EMS is considered a beginner. Muscles are activated in greater numbers so it is important that we introduce the body to the sensation of impulses first. As long as you are feeling healthy with no serious medical conditions or injury you can do EMS.
Can I do EMS in addition to my normal workout routine?
Yes. EMS is the perfect addition to low intensity activities such as yoga, pilates and barre as well as incorporating it into some cardio training such as walking, running, cycling, boxing or team sports. All will drive you to reach your results quicker. High intensity training and heavy weight lifting can be included however these types of strength workouts should be avoided during the recovery phase after your EMS training session. Recovery phase is typically 24-48 hours after your EMS training.
Should I follow a certain nutrition program?
We are just as passionate about nutrition as we are about EMS and believe the two are a winning combination for maximum results. EMS can only work its magic in conjunction with healthy food habits. Not only will your training benefit but your overall health and well being will too. When you sign up with us we look at your fitness goals, lifestyle and activity level to devise a plan which sees you get the results you want in the shortest time possible without compromising on proper nutrition and a balanced lifestyle.
Is EMS safe?
EMS is safe and has been scientifically researched. It uses low electric frequency to initiate muscle contractions, occurring only on skeletal muscle tissues and not on deeper organ tissues such as the heart. Caution is still advised for specific medical conditions and following our guidelines of recovery time between sessions is important.