EMS training
What is EMS training and what does the workout look like?
The acronym “EMS” stands for Electromyostimulation, which involves stimulating muscles with electrical impulses whose power and frequency are controlled. It is a 20-minute training session conducted by a personal trainer, during which the person wears a suit equipped with electrodes and performs exercises as per the training plan agreed upon with the trainer.
Although EMS training is referred to as a workout, it is also a form of therapeutic rehabilitation and recovery. EMS training is widely used as physiotherapy.
EMS training effectively allows you to:
- Reduce body weight and body fat percentage
- Achieve a flat stomach, a slimmer waist, and a toned body
- Strengthen the back and relieve back pain
- Relieve headaches and migraines
- Reduce cellulite and tighten the skin
- Improve muscle imbalances
- Reduce muscle tension
- Support post-injury rehabilitation (replaces physiotherapy)
- Accelerate post-workout recovery
- Increase muscle mass and enhance maximum strength levels
- Boost metabolism and help eliminate waste products
When you come to the training, you will receive equipment, special workout clothes, and toiletries (towel, cleaning products, hairdryers, straighteners, etc.) from us, and you don’t need to bring training shoes.
It is a personal training session that lasts a total of 20 minutes, except for the first session, which lasts about 60 minutes, including a consultation and body composition measurement.
The training is always conducted by a personal trainer who guides and supports you throughout the entire session.
During the exercises, the electrodes in the suit send electrical impulses to your muscles, causing them to contract (tighten) much more frequently and intensely than during regular gym workouts. This way, even deep muscles, which are usually neglected, also get worked.
It’s also important to note that due to the large surface area of the electrodes, you train muscles across your entire body at once, rather than in groups, as in traditional strength training.
Isn’t the electrical current dangerous?
No, it isn’t, because EMS technology imitates the body’s natural nerve impulses that regulate your muscle activity every day. For example, when you make a fist, the same process occurs in your body with the help of your brain and nervous system – the brain sends the command to your body to make a fist. In the case of EMS training, your muscles are simply controlled by the EMS training equipment and device.
The electrical current used is of low intensity and measured in milliamps (mA). Additionally, the current is of low frequency (7–100 Hz) and is sent to the muscles in pulses (about every 350–400 microseconds) with specific intervals (e.g., 4–9 seconds of stimulation followed by 2–4 seconds of rest).
The strength of the current is regulated by a properly trained personal trainer, and the workout plan is tailored to your goals and health condition. Our studios use different workout plans depending on the goal (e.g., separate abdominal exercises plan, full-body workout plan, HIIT or cardio workout plan, back workout plan, etc.).
What are the contraindications?
EMS training is contraindicated in the following cases:
Use of a pacemaker
Heart arrhythmia
Severe circulatory disorders
Inguinal or abdominal hernia
Tuberculosis
Tumors
Advanced atherosclerosis
Thrombosis
Skin inflammation
Exacerbated phase of psoriasis
Epilepsy
Multiple sclerosis
Diabetes
Fever
Hemophilia
Metal implants in the body (plates, etc., for bone fractures). Medical metal is allowed
1 month after childbirth, you can start training
3 months after a cesarean section, if your doctor has given permission, you can also start training
Pregnancy
NB! Not all contraindications mean a 100% ban on training. For more detailed information and consultation, feel free to contact us.
If you have doubts about whether EMS is suitable for you, make sure to consult your doctor first. It’s important to ask whether electrotherapy and strength training are appropriate for you. If the answer is yes, you can safely come for an EMS trial session.
What does EMS training give you?
EMS training helps reduce body weight, supports weight loss, and burns fat while also increasing muscle tone. It also relieves lower and upper back pain, muscle tension, migraines and headaches, and nerve pain. EMS training supports recovery from injuries and post-surgery rehabilitation, as it is often used in physiotherapy. For many, it serves as an alternative to gym workouts. As a bonus, many experience better sleep quality, a calmer mind, and more beautiful skin. Cellulite decreases, loose and sagging skin tightens, and the skin appears brighter and more hydrated.
There are even cases where clients have overcome anxiety disorders and depression with the help of EMS training.
How often should you attend EMS sessions and when can you notice the first progress?
You should attend EMS sessions 1-2 times a week. For athletes, the maximum number of sessions is 3.
It is important to ensure that after training, you give yourself at least 2 rest days, as EMS puts a significant strain on the muscles and the body, requiring time for recovery and rebuilding.
You can notice the first results (stronger and more defined muscles, reduced fat tissue, toned and flatter belly) after 3-5 sessions.
Reviews
Kadri Kont
I am very happy that I joined HAF club. In February 2017, I looked in the mirror and realized that I couldn’t go on like this. I had been running as a hobby for several years. It had worn me out, and I had no motivation to run alone anymore. My weight loss journey began in March when I started focusing on training and nutrition (Erik Orgu’s nutrition plan).
Silve Juhakson
Hello! My name is Silve, I am 172 cm tall, 36 years old, and a mother of 2 children. I gave birth to my second child in March 2017. When I went to give birth, I weighed 93 kg, and when I came back from the hospital with the baby, I had only lost 5 kg. Therefore, my weight after childbirth was 88 kg.
If the above testimonials are not enough for you and you’re still wondering why you should choose our fitness club:
- Qualified trainers: Simply having personal trainer knowledge is not enough for EMS training. Our head coach, Enely Sarapuu, is the only licensed EMS trainer in Estonia. She has completed the relevant training in Germany at Glucker Kolleg, and the other EMS trainers at HAF have been personally trained by her.
- We follow the recommendations of university researchers from Germany for the safe implementation of EMS training.
- We don’t believe in one-time quick fixes: We are focused on the consistent improvement of your results and support you throughout the process with advice and effort.
- We regularly update our EMS equipment, ensuring high-quality service and the fulfillment of promises.
- We have special training plans.
- We are the oldest EMS studio in Estonia!
- We train top athletes in Estonia and other well-known individuals, including the President of Estonia who has trained with us.