EMS Training for Weight Loss
With the rise in obesity and sedentary lifestyles, finding effective weight management solutions is more important than ever. Whole-body electro muscle stimulation (EMS) has emerged as a promising time-efficient training method that offers significant health benefits comparable to traditional exercise. A recent study explored how EMS fitness stacks up against conventional workouts, specifically examining its impact on body composition, adipokine levels, and overall fitness.
The focus of the study
The study aimed to determine if short, 20-minute EMS sessions over three months could positively impact body composition, lipid profiles, and adipokine levels, which are markers associated with metabolic health. Conducted on sedentary adults between 25 and 50 years old, the research included three groups: an EMS group, a traditional exercise (TE) group, and a control group with no exercise intervention. Participants were overweight and had no prior experience with structured exercise programs. Exclusion criteria ensured that individuals with cardiovascular, metabolic, or orthopedic conditions were not included, allowing a clear assessment of EMS’s benefits on an otherwise healthy but inactive population.
EMS fitness and traditional exercise protocols
The EMS training involved twice-weekly, 20-minute sessions with electrical stimulation applied to major muscle groups using specialized suits equipped with electrodes. Each session included both resistance and endurance stimulation phases:
- Resistance Phase: 30 Hz frequency, 350 µs pulse width, with a 4-second contraction followed by a 6-second rest for 10 minutes.
- Endurance Phase: 85 Hz frequency, 350 µs pulse width, with a 6-second contraction followed by a 4-second rest for 10 minutes.
The TE group trained twice weekly with conventional exercises that matched the EMS sessions in duration. This included resistance training and aerobic exercises designed to work large muscle groups. While groups were encouraged to maintain their usual dietary habits, the control group did not participate in any exercise interventions.
Note: The study called these phases Resistance and Endurance, however this seems to be a misnomer as all previous studies establish a frequency of 85 Hz as resistance training.
Key findings on health and fitness benefits
The study’s results reveal that EMS can deliver significant improvements in various health markers, even beyond what traditional exercise alone achieved. The EMS group saw reductions in body mass, BMI, fat percentage, and subcutaneous fat in the arms and abdomen. Additionally, they experienced better outcomes in aerobic fitness and muscle endurance compared to both the TE and control groups.
In terms of metabolic health, EMS was linked to increased levels of adiponectin, a beneficial adipokine that helps regulate glucose levels and fatty acid breakdown. Meanwhile, resistin—an adipokine associated with inflammation—decreased significantly. Improvements in lipid profiles, including reduced cholesterol and triglycerides, further underscore EMS’s potential for promoting cardiovascular health.
EMS fitness as a time-efficient exercise alternative
Overall, the study supports EMS as a viable alternative to traditional exercise, especially for those short on time. With EMS offering similar or even superior benefits in terms of body composition, metabolic health, and physical fitness, it presents an appealing option for busy individuals seeking a quick yet effective workout solution. These findings highlight EMS’s potential to play a valuable role in tackling obesity and improving overall well-being, marking it as a versatile tool in the fitness industry.
Ready to give it a try? Schedule a session with us today and experience the power of EMS fitness firsthand. You’ll be amazed at the results!
We hope to see you soon at our flagship EMS studio located at 419 E. 17th Street, Costa Mesa, CA, 92627.
If you want to try EMS, please book an intro session at our EMS studio or contact us at info@bodybuzzfit.com. We also offer at-home EMS personal training in Los Angeles and San Diego.
Conrad
Director of Education
