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How EMS Fitness Can Help You Overcome a Fitness Plateau?

It can be disheartening for those committed to their fitness journey when they reach a point where their progress seems to stall, known as a fitness plateau. Despite putting in a lot of effort and pushing themselves to their limits for weeks or months, there may be no visible improvement in their physical ability or appearance, leading to a loss of motivation. Nevertheless, there are several methods to overcome a plateau, and one of them is through EMS fitness.

Electrical Muscle Stimulation, also known as EMS, is a workout method that involves using weak electrical signals to activate your muscles. This technique has been utilised in physical therapy for many years to aid patients in their rehabilitation and enhance their muscle performance. However, EMS has become more prevalent in the fitness industry in recent times.

EMS fitness utilises a specialised outfit that has electrodes positioned on multiple muscle groups. These electrodes send electrical impulses to these muscles, causing them to contract and relax. This results in a more thorough and vigorous workout than what can be achieved through regular exercise alone. EMS can be employed for a range of goals such as building strength, improving endurance, and shedding weight.

But how exactly can EMS help you overcome a fitness plateau? Here are some ways:

Provides a new challenge: One of the primary causes of a fitness plateau is the body’s adjustment to the same exercise routine done over several weeks or months. The human body is highly adaptable, and if we repeatedly perform the same workouts, our muscles become more proficient at those exercises, making it difficult to promote growth or progress. However, EMS fitness can offer a fresh stimulus to our muscles, compelling them to work harder and adapt to a novel form of resistance.

Targets deeper muscle fibres: Conventional workouts focus only on the outer layer of muscle fibres, while EMS targets the inner ones that usually do not receive much attention during regular exercises. These inner muscle fibres play a crucial role in supporting our body, enhancing our posture, and boosting overall strength. By stimulating these fibres, EMS can break through a fitness plateau by working on neglected areas that regular workouts might have overlooked.

Increases muscle activation: EMS training can enhance muscle activation significantly, up to 90% more than conventional exercises. As a result, your muscles work harder and more effectively during EMS training, leading to quicker and more noteworthy outcomes. By enhancing muscle activation, EMS can assist you in surpassing a fitness plateau by encouraging your muscles to work harder and surpass their current limitations.

Reduces the risk of injury: Traditional exercise carries the potential risk of injury, especially when performed with incorrect form or excessive intensity. Such injuries can impede fitness progress, causing sprains, strains, or other complications. However, EMS offers a solution to mitigate these risks by offering precise resistance and negating the need for heavy equipment or weights. This renders EMS a safer and more productive training approach for individuals who are prone to injuries.

Provides a time-efficient workout: A lot of individuals find it hard to maintain a regular exercise regimen due to the shortage of time. EMS offers a quick workout option that takes as little as 20 minutes to complete, which is perfect for those who have limited time but still want to achieve their fitness goals. By offering a more effective workout, EMS can assist you in breaking through a fitness plateau by enabling you to engage in more training sessions each week.
Improves overall fitness level: EMS can enhance your overall fitness level by simultaneously stimulating multiple muscle groups, as opposed to conventional exercises that only target one muscle group at a time. This full-body workout can improve your overall fitness, allowing you to overcome any fitness plateaus and increase your endurance, strength, and energy levels beyond your current limitations.

What are the best ways to get the most out of your electro stimulation workout?

An electro stimulation workout is extremely effective at burning calories, muscle strengthening, reducing cellulite, body toning and much more! The relatively new method has become a staple in the workout routines of gym junkies, athletes, health-conscious people and even those who require physiotherapy. While extremely impactful on its own, there are always ways to maximise the potential of your workout.

Health and wellness should be looked at holistically and not just through exercise. While exercise is important, your electro stimulation workout may be able to produce results more efficiently if you introduce new steps into your routine. In this article, we discuss ways that you can improve your health and how you can the most out of your electro stimulation workout.

Use electro stimulation fitness equipment and suit

An electro stimulation suit is more effective than simply placing electric pads on one’s body. An EMS wireless suit allows you more flexibility, especially without having to worry about electric wires hanging off your body, and targets all of the major muscle groups in your body, allowing you to activate these muscles simultaneously in whatever exercise you do. When you use a suit in your workout, you experience over 150 times more muscle contractions than with conventional exercise.

Drink a lot of water before

Drinking a lot for water before any exercise and in general, is an extremely healthy habit to maintain. However, drinking before your electro stimulation workout helps your muscles which store the water conduct the electric impulses much more effectively–giving you a better training session. Additionally, water helps in your muscles’ recovery, shortening the time between workouts. It is recommended that you drink at least half of a litre 30 to 45 minutes before your workout.

Maintain proper eating habits, especially before working out

Many people believe that it is healthy or helpful to not eat before a workout. While you should not eat immediately before a workout, it does not mean that you shouldn’t eat anything at all. In fact, it can be extremely dangerous to not eat before your workout and can lead to fainting spells, lethargy and fatigue during your workout. In short, you won’t perform at your best if you do not eat. We recommended that you eat a carbohydrate-heavy meal 2 to 3 hours before your workout.

Do not work through the pain

This is a common myth about working out. While it is expected that you will experience some pain after and even during your workout, it should never be unbearable. Do not make the mistake of thinking that you are doing good for your body if you are in pain. You may actually be worsening an injury like a sprain or muscle strain without knowing so, if you are in pain or extremely uncomfortable, pause and get checked out by your trainer. There’s no harm in checking, but there may be harm in not.

Find an electro muscle stimulation workout trainer near you

Interestingly enough, finding an electro muscle stimulation workout training centre near where you live or work is an easy way to ensure that you actually attend your training sessions. Many people find it easy to skip the gym if it’s far from their work or home. So, make a conscious choice to select a facility near you.

Electrical muscle stimulation training is a great workout for everyone and by the methods mentioned above, it can become even more effective at burning calories, muscle strengthening, reducing cellulite, body toning and weight loss. These methods don’t only improve the result of an electro stimulation workout but, they also contribute to you living a healthier and more balanced lifestyle.

If you are interested in using an electro stimulation workout as a form of training or therapy while injured or if you have an underlying medical condition remember to seek advice from a medical professional before you start a program.

For more information about EMS training, visit 20PerFit. Their team is experienced in working with individuals of all fitness levels to help them achieve their goal.

Is electro stimulation the workout that does it all?

Weight loss, muscle recovery and pain relief are three commonly sought after benefits from workouts, training sessions and physiotherapy. However, what if we told you that one workout can do it all? Electrical muscle stimulation (EMS) targets all of those areas and more! Most workouts target one or two goals however, it is not often that one delivers such a varied array of benefits.

Here are the different areas that electro stimulation can be effective.

Weight loss

Electric Muscle Stimulation workouts are effective at reducing the waist circumference, abdominal fat and fat percentage. The reason is that EMS focuses on building lean muscle which in turn, increases your metabolism and helps you to burn fat faster. Pulses from an electro stimulator also cause more muscle contractions than conventional exercise and thus, leads to you burning more calories. However, this can only be achieved when coupled with a healthy and balanced diet.

Knee pain

When your knee is in pain, it often affects a large part of your daily routine, including your physical activity. However, with an electro stimulation workout, you’ll be able to do the minimal activity and still get muscle contraction. This will increase blood flow to your knee’s injured area and possibly reduce inflammation. It will also ensure that your muscles do not become weak with disuse. Bursitis, an inflammation of the fluid-filled sacs around the kneecaps, is a common injury among athletes. It has been found that increased blood flow which can be achieved through electrical muscle stimulation, can be used to effectively treat it.

Muscle strengthening

EMS can help muscle strengthening from two different angles:

Muscle atrophy and weakness can be avoided

Muscle atrophy and weakness are developed from the halting of physical activity, injury, disease or nerve damage. It is usually present in cases where persons experience severe discomfort from engaging in physical activity. EMS can aid in muscle strengthening and the reversal of muscle atrophy or weakness by stimulating the muscles and causing them to contract without the need for physical activity which may cause discomfort.

General improvement of muscle quality

If you’re an athlete or a general fitness buff and muscle strengthening is incredibly important for you, then an electro stimulation workout will be up your alley. EMS makes your muscles contract, or work harder than conventional exercise. It causes your body to activate 90% of your muscles and target deep muscle fibres, previously unreachable. This results in stronger muscles, faster and with less work.

Muscle recovery

Anyone who has engaged in a rigorous exercise routine or training session knows that the recovery after can be extremely taxing. It’s especially difficult for athletes who require back-to-back training sessions for their jobs but find it difficult due to long muscle recovery times.

An electro stimulation session is able to reduce recovery times by gentle contractions of the muscles. Contrary to popular belief, gentle exercising after a training session can help to speed up recovery times. EMS’ gentle pulses increase blood flow and oxygen to the muscles and flush out toxins that build-up from exercise and contribute to soreness.

Now that we understand the different ways that electro stimulation can help, let’s discuss who should use this type of work out.

Who should use Electrical Muscle Stimulation?

Due to its versatility, an electro stimulation workout can be used by a wide variety of people of varying fitness levels. If you fall into any of these categories, then give EMS training a shot!

Athletes – All athletes have intense muscle recovery sessions. Electrical muscle stimulation can speed this recovery up by increasing circulation and flushing out the build-up of lactic acid in their bodies.
Persons who’ve endured long-distance travel – Long-distance travel can wreak havoc on a body. It can subject you to physiological strain simply from sitting for hours. EMS can be used after your travel to reduce muscle soreness and basically, ‘wake-up’ your muscles.
Injured persons – Anyone who is injured, especially in their joints, will have limited mobility. EMS allows for an impactful training session to maintain physicality without a stressful or intense workout.
Everyday people – Anyone who is interested in losing weight, muscle strengthening or toning can start Electrical Muscle Stimulation training.
Older persons – As you age, muscle mass is lost. EMS is a great way to strengthen and regain muscle without putting pressure on joints that may have deteriorated with age.

Electrical muscle stimulation is a great tool to help those in recovery and rehabilitation, with weight loss and body toning goals and muscle strengthening. If you are interested in using EMS training as a form of training or therapy while injured remember to seek advice from a medical professional before you start a program.

How to get fit using electrical muscle stimulation

Make 2020 your year and transform your body with electrical muscle stimulation. EMS allows you to achieve a full-body workout, equivalent to a couple of hours in only 20 minutes. The way it works is that it sends low-frequency electrical impulses to contract your muscles while you’re working out. It is basically tripling your workout levels in half the time. However, it is not as simple as attending one training session every couple of months. It is important that you stick to a routine and implement the below to achieve your fitness goals!

Respect your training schedules

Just like anything you commit to in life, you must respect the schedule and ensure you invest your time into it, in order to see results. Many people like electrical muscle stimulation training as it is a fitness model that can be followed without a fixed day or schedule. EMS training does not pressure people into coming in every week and does not lock people into a one year contract. However, this can also have its downfall as people can start to become lazy and not follow their fitness routine. If you are placed in this situation, we recommend that you review and put in place certain days and times that you can reserve for training. Mark them in your calendar and plan your workouts.

Following a planned training routine is much more effective than one that is unplanned. To achieve your goals and get fit using electrical muscle stimulation you must be consistent in your training habits. If you do not organise your training – all your hard work from previous weeks will just be going to waste.

Improve your life and healthy eating habits

Electrical muscle stimulation is a great way to get fit, aid in weight loss and achieve your fitness goals in a shorter period of time. In saying that, you must also complement your workouts with healthy lifestyle changes. Simply engaging in electrical muscle stimulation workouts won’t be enough. Healthy eating and exercise go hand in hand. Eat better and supplement those gaps in your diet and soon enough you will achieve the results you want!

Hydrate yourself

It is important that you stay hydrated before, during and after every electrical muscle stimulation training session. This is extremely valuable in keeping you healthy, fit and ready to tackle on the rest of your workout. We recommend drinking approximately 600mL of water the hour before training and take your water bottle with you and take constant sips throughout the 20-minute session.

It is also vital to stay hydrated after the training and during the rest of the day. This is a healthy habit to maintain and will aid correct recovery and improve your overall health.

Say good-bye to fad diets

Your food plan should be designed and personalised by a professional who understands your body and fitness levels. Everybody is different, and one diet is not necessarily going to work for another. This is why you should not follow a diet from a magazine, Instagram or one that is reccomended by a friend. Training with electrical stimulation has high energy requirements – especially carbohydrates – requiring a different nutritional intake than other workout methods. If you are unsure about how to get fit with electrical muscle stimulation – speak to a professional who will be able to implement a fitness and eating plan you can follow.

Say hello to group training

Many people lose motivation after a couple of days of working out. It is completely normal. In order to counter this lazy feeling, we recommend joining an EMS studio that offers group training sessions or collective classes. This will allow you to enjoy the activity with a group where you can lift each and motivate one another.

Fuel up and bulk up: what to eat before and after functional EMS training

Are you always struggling to find the right meals to eat before and after your workout? Do you skip meals before and after your workout? Stop right there. It is time to change your routine! It is essential that you receive the proper fuel before functional EMS training, as this can make a massive difference to your energy levels, mood and fitness results.

It is important to remember that there is no ‘one-size-fits-all’ approach when selecting pre and post-workout meals for electrical muscle stimulation personal training. However, it is very crucial to note that the food you put in your body before, during and after your EMS strength training will affect how you feel and whether or not you meet your workout goals.

What to eat before functional EMS strength training?

Everyone wants to make the most of their workout, whether this is to run faster, jump higher or squat deeper! To do this, you must provide your body with the right amount of fuel to help prepare your body for an intense workout. Everyone has different nutritional requirements, however, we all need the perfect balance of fats, carbs and protein. This will help your body fight fatigue, aid recovery and fuel the body.

Some of our favorite pre-workout snacks/meals include:

Bananas: this is an amazing source of natural energy, packed with carbohydrates and potassium supporting nerve and muscle function.
Oats: full of fibre, oats release carbohydrates into the body gradually. The slow release of carbohydrates means your energy levels are kept consistent throughout your workout, meaning you can train harder for longer.
Grilled chicken, broccoli and sweet potato: this combination is perfect if you are wanting to build muscle mass or plan to hit circuit training.

QUICK TIP:

make sure you eat your pre-workout meal/snack 30-90 minutes before your EMS strength training. If eating a larger meal, wait the full 90 minutes so you don’t feel bloated or uncomfortable during training.

Do I need to fuel-up during electrical muscle stimulation personal training?

Fueling up throughout your functional EMS training session is not an absolute must, however, it is important that you remain hydrated throughout your workout. Usually, your pre-workout meal will suffice your 20 minutes EMS strength training session. If you are wanting an extra boost of energy, or improve performance during your workout you can drink sports performance drinks, gels and other supplements.,/p.

QUICK TIP: BCAAS and creatine are great supplements for functional EMS training assisting with decreasing muscle damage and increasing muscle mass.

I’m starving! What do I eat after EMS strength training?

After your electrical muscle stimulation personal training session, you must fuel your body with the right nutrition to reach your workout goals! Recovery nutrition is one of the most important meals after intense EMS training. This is the time your body is most efficient at using protein and building new muscle.

Your recovery snack after functional EMS strength training should include at least 10g of protein and double/triple that in carbs.

Some great post-workout snacks/meals include:

Raisin toast with cottage cheese and bananas
Tortilla with hummus and chicken
Plain greek yoghurt with walnuts and honey
2 eggs with toast and fruit

So, in general, we recommend that you keep these 4 rules in mind before and after every functional EMS training session.

Always eat something before your workout
Protein is always a good choice
Carbohydrates can be your best friend
Keep hydrated at all times

Next time you take part in an electrical muscle stimulation personal training session, make sure you keep these in mind.

Smash out your fitness goals and start today. With functional EMS training, it only takes 20 minutes for a full-body workout! There’s no better way. No excuses. Start today!

EMS Training: The scientifically tested 20-minute gym workout that actually works!

It is no secret that over the last few years, social media has been hit with a health fitness plague. Some dubbed as fads which have fizzled out, while others have been more of a success with effective methods for weight loss.

Nevertheless, whatever it is that works for you, we are sure that if you give the EMS training method a shot, you will be impressed and potentially never go back to not training again.

EMS is a scientifically tested and approved method for gaining muscle, correcting injuries, toning up as well as burning fat which is used among every day Australians and professional athletes, for getting in shape and improving health.

Before it was used as a training method, physiotherapists used EMS for injured patients to treat areas that have been wounded.

EMS training is the use of electrodes that are implemented in a bodysuit, sending electrical pulses to muscles within the body to enhance a person’s performance when training, making them more fit and able to see visible and effective results in a shorter amount of time than the conventional training method.
With electric muscle stimulation training, you can reduce the recommended conventional 40-60 minute training sessions four times per week, to a single 20-minute session once a week.

Why? Because a 20-minute EMS workout is equivalent to 4-5 hours of conventional training.

In addition to reducing gym sessions to just 20-minutes, here are some other benefits of electro muscle stimulation training:

✓ Improve muscle function

Improving muscle mass is done so with the use of electro muscle stimulation. The extra stimulation will allow you to see results in only a few EMS training sessions.

The average person will use 25-30% of their muscles during a conventional workout which could be 40-60 minutes each session.

In just a single 20-minute EMS training session a person will use over 90% of their muscles which leads to longer lasting and faster results.

✓ Burn fat, faster

The average person will use over 90% of their muscles in a single EMS session so naturally, they will burn fat faster and keep it off for longer.

EMS keeps muscles working even after you have finished sweating it out, which allows the results to be more noticeable in a shorter period than if one was to work out using the conventional training method.

✓ Pain relief for injuries

Germany was one of the first countries to perfect the use of EMS training to not only assist with increasing fitness levels but also use this method as a pain relief for injured athletes and patients.

Nowadays, physiotherapists all over the world use EMS as a faster and more effective pain relief for their patients, with results proven to assist with the overall recovery process.

✓ Assist elite athletes

Actor Bruce Lee’s training sessions incorporated the use of EMS, as he preferred this method to enhance his fitness levels and physical results.

When compared to the conventional training method, there is a significant difference in fitness levels of elite athletes, making EMS training a far more effective way to intensify results.

✓ Correct muscle imbalance

Some people suffer from muscle imbalance, which is corrected through the selective targeting of electro-muscular stimulation which targets the affected muscles.

People who suffer from this include those who sit at the computer for extended periods of time which can lead to the weakening of the lower back and shoulder muscles.

20PerFit offers Sydney’s leading EMS training services with qualified and experienced personal trainers provide a safe environment for trainers to workout in.

EMS training is the perfect solution to all your weight-loss and fitness problems.

You can select one on one sessions with a personal trainer or if you prefer to be part of a group workout you have that option also.

20-minutes is all it takes for you to feel the 20PerFit difference and be guaranteed effective and lasting results.

For more information visit the website to see some client testimonials.

Reasons why Aussies are turning to EMS training

More and more Australians are turning to EMS as their preferred method of exercise training.
With more effective and lasting results in just a fraction of the time, it is no secret as to why people are becoming obsessed with this lifestyle.

First, let’s begin with understanding what exactly EMS is.

EMS stands for electrical muscle stimulation which is a scientifically tested and approved method of effectively using muscles to their full potential and burning fat nine times faster than a conventional workout.
EMS training typically involves a qualified trainer who implements small electrodes into a bodysuit, which creates and sends electric pulses to the muscles within the body to achieve a more effective workout in a significantly less period of time.
With EMS (electric muscle stimulation) you can reduce your regular 40-60 minute gym sessions four times per week to a single 20-minute session once a week.

EMS is implemented in a 20-minute workout which is equivalent to 4-5 hours of conventional training.

Yes, that’s right. A single EMS session is all it takes to achieve the same results as the average person would achieve in 4-5 standard sessions.

Why Sydney residents need electric muscle stimulation in their lives:

Sydney siders lead busy lives and very little have the time to fit in the recommended 4-5 gym sessions per week.
EMS training is perfect for the working parent, business owner, athlete, frequent flyer and anyone who wants to improve their muscle strength, get fit and burn fat faster with lasting results.
Here are some more reasons why more and more Aussies are turning to EMS:

Reduce workouts to just 20-minutes

Slash the time off your workouts from 40-60 minutes to just 20-minutes!
That is valuable time you can spend with your children, finishing off that work report with a clearer head or enjoying some much needed alone time.
Whatever it may be, reducing workouts to a single 20-minute session per week will make all the difference in the world with the same results, if not better than.

See results faster

Did you know, the average person uses around 25-30% of muscle fibres during a regular workout?
During a full-body EMS workout, up to 90% of your muscles are activated. This is more than a fit athlete who will use roughly 70% of muscles in a standard workout.
EMS intensifies your workouts delivering more favoured results in just 20 minutes.

Just 1 EMS session equals 4-5 standard gym sessions

Burn that excess fat with EMS.

Dating back to an Eighteenth-Century Italian physician, Luigi Galvani who first discovered that electrical currents could improve muscular functions, EMS has since been perfected and used as the preferred method to assist with workouts.
EMS works to stimulate muscle fibres to increase muscle building and subsequently, increase metabolism.
EMS keeps your muscles working and burning fat, even when you have finished your workout.

A personal trainer is included in EMS sessions

Each EMS training session includes a qualified personal trainer, to ensure safety is exercised at all moments and an effective workout is achieved.
Kickstart your healthy lifestyle and begin achieving your health goals with a personal trainer who will motivate you and tailor each exercise to suit your specific needs.
Whether you prefer group training or one on one with a trainer, the choice is yours.

If EMS training sounds like something you want to try, enjoy a free trial session with the qualified trainers at 20PerFit.
Included in every 20PerFit session is an experienced trainer who will help you set and achieve your goals, customising each workout to suit your needs.
With less risk involved than working out at a gym, EMS training is the perfect solution to all your weight-loss and fitness problems.
With the option to choose one on one sessions with the personal trainer or be a part of a group workout, you will feel the 20PerFit difference. Guaranteeing effective and lasting results, EMS training delivers the ultimate workout.