Active Aging with EMS Fitness
I’m too old for this Sh*t! – Famous quote from Danny Glover in the Lethal Weapon movies.
I’m sure we all echo the dread of getting old at certain moments of our lives but there is some good news: we can help slow down aging.
As we age, our bodies go through a number of changes. One of the most significant of these changes is a loss of muscle mass and strength. This loss of muscle mass can lead to a decrease in functional ability and an increased risk of falls and fractures. However, there is a way to combat this loss of muscle mass and strength: resistance training.
Strength training, also known as resistance training, is a type of exercise that uses resistance to build muscle and improve strength. This can be done using weights, strength equipment, resistance bands, your own bodyweight, and also electrical muscle stimulation.
The benefits of strength training for older adults are numerous. In addition to increasing muscle mass and strength, resistance training can also improve bone density, balance, and flexibility. This can lead to a reduced risk of falls and fractures, as well as an improvement in overall functional ability.
Strength training can also have positive effects on overall health. It has been shown to improve cardiovascular health, decrease the risk of chronic diseases such as diabetes and heart disease, and even improve cognitive function.
Sarcopenia
Sarcopenia is a condition characterized by the loss of muscle mass and strength that occurs with aging. It is a common condition in older adults and can lead to decreased mobility, increased risk of falls, and decreased ability to perform activities of daily living. Sarcopenia is caused by a combination of factors, including decreased physical activity, hormonal changes, and inflammation. Treatment for sarcopenia includes regular exercise, particularly strength training, and a healthy diet that provides adequate protein. Certain medications such as testosterone replacement therapy and growth hormone therapy may also be helpful in some cases.
The prevalence of sarcopenia varies depending on definition, setting, and age group. In a systematic review, using the original European Working Group on Sarcopenia in Older People definition, the prevalence of sarcopenia was 1–30% in cohorts of community-dwelling older adults with mean ages from 59 to 86 years.
EMS Fitness + Protein vs. Sarcopenia
In a study from the Institute of Medical Physics in Germany in 2016, researchers looked at the effects of EMS Fitness and protein supplementation on sarcopenic obese men over 70 years old.
One hundred men over the age of 70 were randomly assigned to one of three groups: one group received 1.5 sessions of 20 minutes of EMS for 16 weeks (24 sessions) in addition to protein supplementation of 1.8 g/kg. The EMS settings used were 85 Hz, 350 ms, with a 4/4 seconds on/off duty cycle. Another group only received the protein supplement, and the third group served as the control. Dietary intake was loosely monitored by a certified nutritionist.
The main outcome measured change in total body fat mass after 16 weeks of intervention. Participants were also tested for trunk fat mass, waist circumference, cholesterol, and triglycerides.
Results: The EMS+protein group saw a reduction in total body fat of 6.7%, a reduction of 0.69 kg of trunk body fat, and a waist circumference change of -1.94 cm. In comparison, the protein-only group reduced total body fat by 3.6%, a decrease of 0.26 kg of trunk body fat, and a change of -0.91 cm of waist circumference. The control group saw an increase of 1.6% in total body fat and an increase of 0.23 kg of trunk fat.
Cholesterol and triglyceride levels significantly decreased in both EMS+protein and protein-only groups, with insignificant changes in the control group.
In conclusion, the best approach to tackle sarcopenic obesity in older men was to combine EMS workouts with an increase in protein intake.
I would like to point out a few key points from this study:
- These results are promising because participants exercised for a total of 8 hours (24 sessions of 20 minutes each) over a period of 4 months (16 weeks). This is significantly less time than the national recommendations in the US, yet it improved body composition and blood profiles.
- EMS fitness is a great option for individuals that may be limited in mobility, lack muscle mass and are clinically obese.
- It would have been great to have a fourth group that only did EMS without the protein supplementation to compare what happens when the diet isn’t changed.
- A strength test before and after would also have been great to check since the risk of falling and fracturing bones is highest in this population.
We have designed EMS workouts and protocol progressions based on similar settings as used in this study. Anecdotally, we have seen body composition improvements in all of our clients.
If you are interested in learning if EMS fitness would be a good option for you, click here to get started.
Conrad
Director of Education and Technology
Bodybuzz
Bodybuzz combines Certified Personal Training with Electrical Muscle Stimulation, giving your body a deeper, safer, and more effective workout. 20 minutes twice a week is all it takes!
Our personal trainers will guide you through a custom EMS workout designed specifically for you. Whether you’re looking to build strength, lose weight, get toned, or recover from an injury or illness, we offer a safe, low-impact solution to help get you there.
EMS has now been FDA-cleared for use in the US and we are proud to be one of the first companies to introduce this technology. It is a full-body workout that uses a special muscle stimulating suit that sends low-level impulses to your major muscle groups to trigger muscle contractions. It’s a unique sensation that is painless and invigorating. EMS workouts are designed to achieve optimal conditioning, burn fat, develop strength, build muscle, tighten skin, combat cellulite, jump-start your metabolism and restore your body’s natural balance.