Electronic muscle stimulators. EMS simulator from China. Shall we check? / SHANDONG EMS

Electrical muscle stimulation (EMS) is the use of electrical impulses to stimulate muscle contractions. The impulses are produced by a special electrical device and transmitted through electrodes that are located on the skin - on top of the target muscle.

EMS has specially designed protocols for injury recovery and training, increasing muscle endurance, hypertrophy and strength gains.

The question arises: does the electrical stimulation method really have the effects that the manufacturers of these devices claim? Let's explore the most interesting applications of EMS.

EMS, calorie expenditure and body composition

Taiwanese scientists decided to test how neuromuscular electrical stimulation affects energy expenditure (that is, how many more calories you burn under the “load” of electrical stimuli).

40 people leading a sedentary lifestyle took part in the experiment. Electrodes were placed over the abdominal, gluteus maximus, quadriceps, and hamstring muscles. This was followed by 30 minutes of stimulation at 3 different intensity levels (E1, E2, E3) - 10 minutes each.

As a result, compared with the initial values ​​of calorie expenditure at intensity levels 2 and 3, a statistically significant increase in energy expenditure was revealed.

In the table of research results, pay attention to the Calories line (kcal consumption per hour). Depending on the intensity (E1, E2, E3) it was only 68 to 76 kcal per hour.

Pay attention to the “Calories” indicator. If at rest the consumption averaged 65 kcal per hour, then at the maximum intensity level it increased to 76 kcal per hour (only 11 kcal difference). In conclusion, the scientists modestly pointed out: EMS can only be used as an additional tool in the process of losing weight.

But we will decipher and compare a regular walk with EMS at maximum intensity: walking at a speed of 5 km/h burns about 200-300 kcal/hour for the average person (depending on weight), and EMS at high intensity burns only about 70-80 kcal/ hour. That is, compared to ordinary lying on the couch (60-70 kcal/hour), EMS gives a tiny increase in kcal consumption (only +13 kcal/hour).

It turns out that in terms of calorie expenditure, EMS is at least 10 times less efficient than regular walking .
Roughly speaking, if you literally “skip” an EMS training session, then this will only benefit your weight loss.

Home exercise equipment for abdominal and back muscles

The options under consideration give good results with regular exercise and do not require special physical skills. Any person who wants to work out their own abs can practice such modifications.

Among the advantages:

• ease of use;
• saving money and time;
• the ability to independently adjust training;
• hygienic and sanitary sterility.

Among the most popular home exercise machines for abdominal muscles:

• special bench;
• Beresh loops;
• Swedish wall;
• elliptical and roller models;
• electrical variations.

EMS during strength training

The following test was presented in the authoritative The Journal of Strength & Conditioning Research.

The 19 participants were randomly divided into 2 groups:

1. Group 1 did low intensity strength training, 2. Group 2 did the exact same thing, but with all major muscle groups receiving electrical stimulation.

As a result, the first group spent an average of 352 kcal/hour, and the second - 412 kcal/hour. The difference was 60 kcal.

The scientists themselves noted: from the point of view of statistical significance, the EMS method clearly affects energy consumption . However, such a relatively small effect does not give reason to recommend electrical stimulation for widespread use in the field of fitness . However, scientists do not rule out the benefits of using EMS as a method that can be used in cases where a person does not want or cannot train in a traditional style.

Real customer reviews

On the Internet you can find a large number of reviews about the EMC belt. There are both positive statements from grateful customers and negative feedback from those who did not see any results.

Positive reviews

Tatyana: In order to get in shape after giving birth, I decided to order an EMC belt via the Internet. From the instructions, I understood that this device burns excess fat, strengthens the muscle corset and works the deep layers. In addition to using a myostimulator, I started going to the gym and eating right. After two months, my saggy belly disappeared. I use the belt at a time convenient for me. I even wear it when watching TV and cleaning the house.

Lyudmila: My friend recommended the myostimulator belt to me. She said that with his help she managed to get into shape. I saw the six-pack abs on her stomach, so I had no doubt that I needed to buy this belt too. A friend directed me to place an order only through the official web resource, since there are a lot of fakes on the Internet. I left a request on the website, after which the operator called me back. A friend explained that a special gel should be applied to the skin to conduct impulses, and then the device should be put on. She told me that if I want to achieve good results, then I should eat right and go to the fitness center. A month has passed. I lost 5 kg, my stomach decreased in size.

Negative reviews

Evgeniy: An EMC belt for 990 rubles is a scam of suckers. Good devices are used in medical centers. The cost of one procedure will cost you almost the same as this souvenir. This is another scam by scammers. Scammers simply profit from gullible customers.

Gregory: Due to my busy schedule, I can’t spend time in the gym. Therefore, to keep in shape, I decided to order a myostimulator belt. I left a request on the official web resource. The next day the manager called me back to clarify the order. I paid for the goods after receiving it at the post office. The belt fits tightly to the body. I use a special gel to conduct electrical impulses. The procedure itself brings slight discomfort, but then you begin to enjoy it. I have been using the device for a month now, but I have not seen any results yet. I think they gave me a fake.

University of Wisconsin Study: EMS is Useless

The following study was conducted by scientists from the University of Wisconsin. Experts decided to check whether the promises of EMS device manufacturers correspond to reality, namely, an increase in strength indicators, a decrease in body weight and fat percentage. For 2 months, the subjects underwent sessions of electrical muscle stimulation 3 times a week.

At the end of the experiment, the scientists rendered a verdict: EMS had no effect on the composition and appearance of the body, or on the strength indicators of the participants.

By the way, it’s not for nothing that the well-known FDA (the federal agency that regulates nutrition in the United States) points out incorrect labeling if manufacturers of EMS devices promise any of the following: volume reduction, weight loss, elimination of cellulite, breast enlargement, figure correction, targeted fat

Hawk AB Rocket Twister

This folding bench is produced by a Chinese manufacturer. It is designed to work the upper and lower abs, thighs, and oblique abdominal muscles.

In their reviews, users point out the following advantages of the device:

• designed for home exercises;
• The design uses high-strength steel, guaranteeing reliability;
• acceptable price;
• the ability to independently adjust the required degree of load (the set includes three springs with different resistance forces);
• does not overload the spine and joints;
• no need to use power supply;
• compact dimensions;
• operation does not require special training;
• The package includes an indicative training program.

Among the disadvantages, consumers note the following:

• the need for daily exercise to obtain the desired effect;
• after intensive use, the springs wear out and creak;
• athletes taller than 1.8 meters and weighing more than 100 kilograms will find it uncomfortable to exercise on this unit;
• the build quality is not at the highest level;
• The system does not have a display or tracking sensors.

Study from Germany: EMS is effective for increasing strength indicators

However, there are other results. In 2020, a randomized controlled trial from German specialists was published. In it, they compared standard high-intensity strength training and EMS on criteria such as changes in body composition and strength gains in men without training experience.

The group of 49 participants was divided into 2 subgroups:

1. Group No. 1 trained 2 times a week in a traditional strength style with high intensity.

2. Group No. 2 conducted 3 EMS sessions in 2 weeks.

All this lasted for 4 months. The main indicators for the researchers were the increase in lean muscle mass and the maximum dynamic strength of the leg extensor muscles.

As a result, both groups experienced gains in muscle mass with no significant difference between participants: 1.25% for the traditional strength training group and 0.93% for the EMS group.

Calf extensor strength also increased in both groups: 12.7% in the traditional strength group and 7.3% in the EMS group..

The conclusion is that, overall, EMS can be considered an effective, albeit expensive, option as a replacement for traditional strength training for individuals seeking to improve body composition and strength performance.

In any case, if you look at the percentages again, if EMS has an effect, it is in no way superior to traditional strength training .

How to use an electrical muscle stimulator (massager for weight loss) EMS Trainer

1. Insert batteries into the remote control socket
2. Take the desired exercise machine(s)
3. Attach the special gel pads (included) to the appropriate places on the inside of the machine. This is necessary to securely attach the massager to the body (see figure)
4. Attach the exercise equipment to the body according to the instructions and drawings
5. Turn on the EMS Trainer stimulator-massager with the button on the remote control and select the massage mode and its intensity
6. Enjoy the procedure!
7. To end the massage process, turn off the power button on the remote control.

Important!

The included gel pads securely secure the device for approximately 30 attachment and removal cycles. Next they need to be replaced. You can purchase additional gel pads for the EMS Trainer here.

back

EMS Research Review: Benefits for Elite Athletes

A team of scientists led by Andre Filipovic conducted a systematic review of studies to find out how the use of EMS would affect individually selected strength parameters. Data from 89 studies were analyzed.

Unlike previous reviews, in this study the researchers categorized subjects based on their level of training (untrained, trained, elite athletes) and type of EMS (local, whole-body, combined). Particular focus was placed on trained and elite athletes, and the performance of untrained athletes was considered only for comparison.

The researchers studied how electrical stimulation affected maximal strength, velocity strength, power, jumping ability and sprinting.

After 3-6 weeks of using the EMS method, significant increases in maximum strength, strength speed and power were noted . In turn, the increase in these indicators improved the result in the vertical jump by up to 25%, and also allowed a 4.8% reduction in sprint time in trained and elite athletes .

The conclusion states: “This analysis shows that despite a high level of physical fitness, trained and elite athletes are able to increase their strength to the same degree as untrained athletes using the EMS method . EMS represents a promising alternative to traditional strength training in terms of increasing the strength and movement abilities described above.

Given the time-saving benefits, especially when EMS is applied to the whole body, we can expect widespread use of the EMS method in sports that require a high level of performance in the future.”

At the same time, according to the French scientist J. Gondin, the effect of EMS in improving motor skills and explosive movements (jumping, sprinting) is ambiguous and can only be observed when electrical stimulation is combined with exercises like plyometrics or weight training .

By the way, a study of Spaniards, which was presented in 2013 in The Journal of Sports Medicine and Physical Fitness, confirms Gondin's opinion. In it, the combination of EMS and plyometric training significantly improved triple jump performance. However, improvements were observed only when EMS was used either during or before plyometric exercises . When electrical stimulation was performed after plyometrics, no significant improvements were observed.

Today, buying an EMS stimulator for your home is not a problem.

Myostimulators

In working condition, the electric exercise machine for the oblique abdominal muscles sends appropriate impulses to them, forcing them to contract. There is a wide range of myostimulators on the market. Most often they are configured like shorts or a belt.

The last option is a wide element with electrode pads. It can be used at any time of the day. There are versions that can be worn under wardrobe items, they are almost invisible. Such devices allow you to work not only the oblique abdominal muscles, but also the upper and dorsal parts. Modifications differ in the degree of load and the number of operating modes. It is worth noting that these devices are aimed not so much at strengthening muscles, but at maintaining them in good shape.

Use of EMS by critically ill people

In 2013, Swiss experts presented a systematic review of studies that looked at EMS as a method that can prevent loss of muscle strength and muscle atrophy in critically ill patients. Scientists compared the effectiveness of EMS + basic nursing care and usual medical care.

The review included 8 randomized controlled trials with a total sample of 172 patients. At the same time, the quality of the research was at a level from medium to high.

Of all the studies included in the review:

• 5 studies showed gains or maintenance of strength (one study showed a large effect), • 2 studies found better muscle retention (small to moderate effect), • 2 studies did not show any significant improvements.

Conclusion: In terms of preventing loss of muscle strength in critically ill patients, EMS combined with standard medical care has proven superior to nursing alone . When it comes to preventing muscle loss, there is no evidence that EMS is effective.

conclusions

In the case of EMS, as is often the case, the review of scientific evidence resulted in more questions than answers.

The methodology of many studies leaves much to be desired (the scientists themselves say this), the number of participants in the trials is very small, and the duration of the studies is very short.

Moreover, the results of different studies often contradict each other. But we will still try to draw a line:

• If your goal is to improve your body composition (fat loss, size reduction, weight loss), EMS training is just a waste of money . Even ordinary walking in terms of calorie expenditure (that is, for reducing the percentage of body fat) is about 10 times more effective than EMS when comparing both with complete rest.

• If you are a professional athlete and are trying to use all known methods to improve indicators such as strength, speed, jumping ability, the use of the EMS method can be effective . However, there are pitfalls here: you or your trainer must have a thorough understanding of EMS protocols and be able to properly combine this method with traditional training.

• Another category of people who can benefit from the EMS method are older people and those who suffer from serious illnesses for whom it is difficult or impossible to engage in other types of training . In their case, the EMS method can be effective in terms of maintaining or increasing strength indicators.

Scientific sources:

1. Electrical Muscle Stimulation, Efficacy for Specific Applications, ExRx.net,
2. Miao-Ju Hsu, Shun-Hwa Wei, Effect of Neuromuscular Electrical Muscle Stimulation on Energy Expenditure in Healthy Adults, Sensors (Basel). 2011; 11(2),
3. Kemmler W., Von Stengel S. et al., Effect of whole-body electromyostimulation on energy expenditure during exercise, J Strength Cond Res. 2012 Jan;26(1):240-5,
4. JP Porcari et al., Effects of Electrical Muscle Stimulation on Body Composition, Muscle Strength, and Physical Appearance, The Journal of Strength and Conditioning Research 16(2):165-72, June 2002,
5. W. Kemmler, M. Teschler et al., Effects of Whole-Body Electromyostimulation versus High-Intensity Resistance Exercise on Body Composition and Strength: A Randomized Controlled Study, Evid Based Complement Alternat Med. 2016;2016:9236809,
6. Caulfield B., Prendergast A. et al., Self directed home based electrical muscle stimulation training improves exercise tolerance and strength in healthy elderly, Conf Proc IEEE Eng Med Biol Soc. 2013;2013:7036-9,
7. N.A. Maffiuletti, M. Roig, Neuromuscular electrical stimulation for preventing skeletal-muscle weakness and wasting in critically ill patients: a systematic review, BMC Medicine 201311:137,
8. Filipovic A., Kleinöder H. et al., Electromyostimulation—A Systematic Review of the Effects of Different Electromyostimulation Methods on Selected Strength Parameters in Trained and Elite Athletes, Journal of Strength & Conditioning Research: September 2012 – Volume 26 – Issue 9 – p 2600–2614,
9. Benito-Martínez E., Martínez-Amat A. et al., Effect of combined electrostimulation and plyometric training on 30 meters dash and triple jump, J Sports Med Phys Fitness. 2013 Aug; 53(4):387-95.