3 Ways to Use EMS in Your Fitness Program
1. Exercise + EMS
While most EMS devices discourage you from using them during a workout, you can certainly use it before and after. This can be used as a warm-up and a cool-down or as part of the workout itself.
For instance, you could position the EMS on your pectorals, set to a lower setting (like a massage or recovery program) before you hit the weights. Then do your regular chest workout, immediately followed by a strength program using the EMS. Because the EMS works directly on the muscle fibers, bypassing your body’s natural energy conservation system, this would be a great way to “finish off” the workout.
2. Isometrics + EMS
Combining EMS and Isometrics (holding a muscle in a static pose) is an effective way to increase the amount of lactic acid that builds up in a muscle. And likely due to the fact that it is extremely uncomfortable, this can help you improve your ability to tolerate lactate build up during hard workouts or intense competitions.
To use EMS in this way, begin by getting into an isometric position and then applying the EMS. You could do an isometric Wall Sit with the EMS on your quads or combine EMS with lunge holds, push-up holds, or planks.
3. EMS + Rest
Perhaps you have an injury or maybe you are streaming a great new series about mid-century zombie architects and you still want to get some sort of workout done. Most of the time, I would advise you to simply get the heck up and move your body, do some stretches in front of the TV, or turn it off and get outside to move around. But you just bought a fancy new EMS device so I will cut you some slack.
In a sedentary position, you can use EMS to keep your muscles activated without even lifting a finger (well OK, you need your finger to turn the device on). In addition to working your muscles while you are recovering from an injury (or watching the art deco zombies), you can use an EMS device during long car rides, while you are doing your homework, or even stimulate your leg muscles while working at your standing workstation.
Some EMS Quick and Dirty Tips
Train a particular muscle group three times per week. If you train a muscle group once a week, you will detrain between sessions. Twice a week is OK but three is ideal.
Wait at least 48 hours between training sessions. Training three times per week will leave 48 hours between two of the sessions and 72 hours before the remaining session. Remember, even though you aren’t “doing the work” the EMS strength programs deliver a training load so recovery is important.
Stimulate the muscle groups that will benefit you the most. To be efficient with your time, prioritize the muscle groups that are what we call the “prime movers” for your sport or preferred activity.
If you are still skeptical, remember that this kind of muscular stimulation has been used in physiotherapy clinics and sport doc labs for years, and EMS training is quite safe for the majority of people and uses. Having said that, it is always smart before you try anything new with your body to check in with your doctor first.
