Electrical muscle stimulation (EMS) is no longer limited to physical treatment; it is also used in exercises. But is an EMS workout safe?
Can you picture being able to profit from strength training without spending a ton of time in the gym? Rather, it would only require a few brief 15-minute sessions connected to some cables, and presto—significant outcomes.
A pipe dream? The experts at Manduu, ReBalance, and Impulse Fitness—three of the many new gyms integrating electrical muscle stimulation (EMS) into workouts—seem to think not, at least in their opinion.
“Many other workouts use the same motions that are used in an EMS session. The use of electrical stimulation to engage more muscle fibers is the difference, according to physical therapist Blake Dircksen, D.P.T., C.S.C.S., of Bespoke Treatments in New York City. Theoretically, increasing the recruitment of muscle fibers should result in a higher training intensity.
However, there has been limited (albeit increasing) study, so it’s still unclear if the hype around these EMS exercise regimens is justified. Get all the details on electrical muscle stimulation (EMS) exercise training by reading on.
What precisely is electrical muscle stimulation?
If you’ve ever had physical therapy, it’s possible that you were given “e-stim” or EMS to assist your stiff muscles relax so they could heal. These gadgets are intended to stimulate the nerves that cause muscles to contract when used therapeutically to relax and release any tight places.
To apply electrical stimulation to “muscles that are weak, in spasm, or regions/joints that are lacking range of motion,” physical therapists employ region-specific belts or targeted conduction pads, according to Exchange Physical Therapy Group founder Jaclyn Fulop, M.S.P.T.
How you can get a gadget?
These pain-relieving gadgets, also known as TENS units or transcutaneous electrical nerve stimulation units, are widely accessible over the counter and online for about $200.
Again, though, they’re intended to target a certain area of your body rather than your whole body, and they’re usually used under a doctor’s supervision. Fulop suggests utilizing these devices “for pain-relief effects after a workout,” even though they are normally “safe and easy to use.” utilizing them during a workout is not encouraged.
What distinguishes that from an EMS workout?
During an electrical stimulation workout, electrical stimulation is usually applied to a greater region of the body via a suit, vest, and/or shorts, as opposed to concentrating on a single body part like you would in physical therapy. According to Dircksen, the electrical impulses that your muscles get during exercise cause them to contract, which may lead to increased muscle recruitment.
The majority of EMS exercises at Manduu are rather brief—they last about 15 minutes—and vary “from cardio and strength training to fat burning and massage,” according to Fulop. For instance, a trainer will walk you through a sequence of low-impact exercises like planks, lunges, and squats once you slip on your EMS ensemble~ at Manduu.
Although it may seem straightforward, it’s not an easy task. You get weary much sooner and feel like the exercises are much tougher since the pulse is actually acting as resistance. As with any other training, you may have soreness:
Many factors influence how uncomfortable you feel overall after EMS training, according to Dircksen. These factors include the “intensity of the work, the weight used, the amount of time, how much eccentric load was done, and if any of the movements were done in new ranges.”
So, is EMS exercise instruction effective?
In a nutshell, TBD.
Neurotransmitters in the brain instruct your muscles (and the fibers that comprise them) to contract and engage to complete each movement when you exercise regularly. Muscular imbalances can develop over time as a result of things like injury, overtraining, and inadequate recuperation.
These imbalances restrict the activation of your muscle fibers during movements when they should be recruited properly. To see how this can happen in real life, see How to Activate Underused Glutes aka Dead Butt Syndrome.
But when you include EMS in the mix, you activate more muscle fibers—including ones that have lain dormant.
Use “the minimal effective dose” out of caution to avoid overdoing it and risking damage in your muscles, tendons, or ligaments. In other words, it’s sufficient as soon as the stim causes a muscular contraction, according to Dircksen.
- “You’re getting terrific exercise and reaping the health advantages of active participation in an EMS fitness class, as opposed to sitting and having the e-stim activate your muscles passively,” Dircksen explains. Strength increases might come from this increased muscular activation, provided you don’t overdo it.
Let’s see some studies
Some study suggests that using e-stim in conjunction with weight training and movement can enhance muscular strength beyond what would be achieved with just the exercises alone. In a 2016 research, participants in a six-week EMS-assisted squat program showed higher increases in strength than non-EMS participants.
Therefore, it would appear that the idea behind EMS exercises is sound, and certain research does back up the assertions of increased strength. Nonetheless, the results, demographics, and sample sizes of the few studies vary. As an instance, a 2019 evaluation of e-stim studies concluded that it was unable to draw any firm conclusions on the benefits of EMS training.
- ”I believe that someone doing an EMS workout should have reasonable expectations, particularly if they intend to reduce the amount of time they spend in the gym,” says Fulop. The Food and Drug Administration (FDA) warns that while EMS can temporarily strengthen, tone, or firm muscles to some level, it probably won’t result in long-term gains in health and fitness on its own.”
Another disadvantage, according to Nicola A. Maffiuletti, Ph.D., head of the Human Performance Lab at the Schulthess Clinic in Zurich, Switzerland, is that electrical stimulation is “extremely difficult to dose properly.”
He continues, saying that as a result, there is a chance of either “overdosage” (muscle injury) or “under-dosage” (no or limited training and therapeutic effects). This is particularly important in group class settings.
Is engaging in an electrical muscle stimulation workout safe?
According to Fulop, “not all EMS devices are 100 percent safe.” “If you’re getting EMS treatment by a physical therapist, then they’re trained in applying this particular modality and use regulated, FDA-approved units,” she continues.
According to the FDA, using an unregulated product may result in burns, bruises, skin irritation, and discomfort, even if it is not always harmful or unhealthy.
The group also warned that electrocution might result from all those wires and cables. Therefore, you must enquire about the trainer’s or gym’s equipment and, if you decide to purchase one, thoroughly investigate it before clicking add to cart.
According to the FDA, if you have a pacemaker or defibrillator, you should avoid EMS. According to Fulop, expectant mothers should also refrain from using e-stim. Especially on their neck or lower back (Not recommended for teens).”This could harm the baby and is not proven otherwise,” she warns.
The U.S. National Library of Medicine (NLM) states that research has connected EMS to a higher risk of rhabdomyolysis, or rhabdo, which is the damage or injury of muscles that results in the release of muscle fiber contents into the blood. Rhabdomyolysis can cause serious complications, including kidney failure. Rhabdo is unusual, so don’t panic just yet, even though it’s dangerous.
Furthermore, if you include e-stim in your workout regimen, it’s no longer only a danger. Extremely strenuous strength training regimens, dehydration, and attempting a new activity too quickly or too hard can also cause the illness; one lady even developed rhabdo after performing a strenuous pull-up routine.
In summary, while EMS exercise training seems exciting and offers potential benefits, it’s important to remember that supporting research is still lagging behind. (But, you can always lift some big weights in the interim!) If you cannot image what an EMS workout looks like, feel free to check this video:
