Effectiveness of EMS Training: Insights from Scientific Studies
More and more people are looking for an effective alternative to traditional forms of exercise. EMS training is therefore rapidly gaining popularity.
And rightly so, because the benefits are convincing. First results can be noticed after a short time. EMS training is an efficient method to improve physical fitness and enhance personal well-being.
For many, it is the solution they have been searching for a long time. It provides a new form of movement and fitness in everyday life.
Does EMS training really work? And does it deliver what it promises?
To find out, there are numerous studies that have precisely tested the effects of EMS and the efficiency of the training. This also helps determine whether EMS training is the right choice for you and what you can truly expect from it.
What is behind EMS training?
EMS is a training method that can be effectively integrated into everyday life. Just 25 minutes per session are enough to achieve noticeable progress. Combined with classic fitness training and a balanced diet, EMS can be used up to 2–3 times a week to optimally support training goals.
This serves as a good starting point for more motivation, and EMS training builds on exactly this.
A study from Germany shows that the number of people training with EMS has significantly increased. Many athletes and sports professionals integrate this method into their training to improve their performance and benefit from its advantages.
The result? The number of EMS studios in Germany and the popularity of Bodify EMS have risen significantly.
To understand whether EMS training really works, one must first understand the background of this fitness method.
What happens to the body during EMS training?
EMS stimulation works by delivering a low-frequency current as an impulse to your muscles. This stimulates your motor nerves, causing muscle contractions.
As a result, muscles gain mass, leading to an increase in strength and muscle power.
Studies with experienced athletes
EMS training has also transitioned from the medical and rehab sectors to elite sports. This alone is a testament to the method's effectiveness.
But that’s not all. As part of a study on EMS training, athletes such as Usain Bolt have tested this fitness method.
Even FC Bayern Munich, within a study by the German Sports Association, recognized the impact of the technology on performance, strength, and speed.
This study also demonstrated clear improvements in various metrics for professional athletes, including a 4.8% improvement in a 10m sprint time for hockey players.
In swimming, EMS training was also tested. After EMS training, freestyle swimmers showed a 1.3% improvement in their 25m time.
For EMS training, these studies are advantageous. Testing with experienced athletes clearly shows how effective EMS training can be.
What do the studies say?
Due to the increasing popularity of EMS training, universities and other institutes have now started testing this new training method.
For example, the Institute of Medical Physics at the University of Erlangen conducted a study where EMS training was examined and the technology evaluated.
The main focus was on how well the training could truly build and strengthen muscles.
The head of the study at the University of Erlangen emphasized how surprising the result was. Muscle strength increased by 30% in just 12 weeks of EMS training. The muscles were clearly stimulated by the electrical impulses and were significantly more active after the test phase.
In Erlangen, it wasn’t just about testing EMS training itself but also comparing it with other sports exercises. This is a topic that might be particularly interesting for you, as one of the most common questions is whether EMS training is more effective than traditional methods.
For instance, a workout in the gym was compared to EMS training. To determine this, an EMS workout was tested alongside a classic HIIT workout over several weeks.
One group did 30 minutes of EMS per week, while another group did an hour of HIIT per week. The result was surprising: both methods showed significant improvements in muscle firmness.
10.5% for HIIT and 12% for EMS – clearly, EMS training comes out ahead here. The University of Erlangen, however, emphasizes that while EMS is more quickly effective than traditional methods, regular workouts can also achieve similar results.
EMS thus offers advantages that are tempting.
The University of Bayreuth also participated in studies on EMS training. In 2002, the university conducted an experiment where 49 individuals with back pain underwent 10 sessions of whole-body electrical muscle stimulation.
The result was a significant reduction in complaints for 88.7% of the participants. 38% experienced a very strong reduction in pain, while 41.9% reported a slight reduction.
This proved early on that EMS training is particularly suitable for addressing health issues. For this reason, EMS training found its place in physiotherapy early on.
Another study on EMS training by the University of Bayreuth compared EMS training with other methods. Is the method effective? How is EMS training perceived?
Involving 134 individuals, the effects of whole-body electrical muscle stimulation were compared with a control group of 10 people.
The results of EMS training clearly showed that muscle strength increased by 12.2%. By the end of the test phase, muscle endurance had also increased by 69.3%. Another outcome was a reduction in body circumference.
Increase in strength and overall fitness
EMS brings stronger muscle power and helps improve strength and overall fitness.
However, there are also limits. While the technology can aid in weight loss and building muscle and strength, there are certain restrictions. For example, EMS training cannot improve coordination or optimize endurance. It is best combined with other exercises to create a comprehensive program.
Heart and circulatory issues are better addressed with regular workouts first. EMS training has its limitations, just like any workout routine.
And this might be the point that characterizes EMS training the most. EMS is not just for elite athletes and highly motivated individuals looking to improve their performance. EMS training is relevant for everyone.
For many, EMS training offers the chance to discover sports in a new way. With Bodify, training can be done effectively from home. EMS expands the understanding of fitness and sports and is definitely worth trying. Because one thing is certain: it delivers what it promises.