What it is:
Electrical muscle stimulation (EMS) or electromyostimulation uses electric pulses to activate contractions in specific muscles.
Initially employed in injured muscle rehabilitation, current uses have explored the devices in physical training settings. The technology for stimulating muscles has been around for over 50 years with trials in weight loss, muscle growth, and reanimation of underused muscle groups.
When used in a rehabilitation setting, a patient who struggles to employ their own muscles may benefit from these artificial contractions, allowing for the possible preservation of muscle mass.
New research and tools have focused EMS into fitness training tools for healthy adults to achieve quicker training results.
Purported claims:
EMS devices look to increase or maintain muscle mass in both healthy and impaired individuals.
One of the latest tools on the market is Whole-Body Electromyostimulation (WB-EMS), which incorporates the electrical currents into a body suit for ease of use. The idea is it’s a more efficient workout with lower weights as it’s stimulating muscles without overloading joints. In theory, leading to stronger muscles in a more efficient time frame.
Transcutaneous Electrical Nerve Stimulation (TENS) devices are different in that they are used for temporary pain relief through nerve stimulation.
What the science says:
Currently, in America, the FDA regulates EMS devices as medical items. For individuals with muscle disorders such as sarcopenia, EMS may be a valuable tool to stimulate individual muscles' maintenance or even growth. Although the FDA regulates these devices, it does not restrict the use nor strength of electrical stimulation by individuals or health professionals. This can lead to misuse of devices and grievous harm to individuals.
Several small group studies on athletes and older adults that utilize EMS for specific goals have performed with positive outcomes. Small-scale studies have also shown positive muscle growth and potential future benefit if further studies occur under knowledgeable health professionals.
However, multiple cases of rhabdomyolysis have been recorded when utilizing EMS devices. Rhabdomyolysis is the inflammation and breakdown of muscle tissue leading to problematic elevations of cellular components in the bloodstream. Typically seen in cases of muscular trauma, disease, or disorders. The short-term research shows that overdoing muscle stimulation can have these negative muscle consequences in healthy individuals. As new products are brought into the market, the FDA can only regulate on a case-by-case danger directive. Although there are only a few cases, this is a new product without the benefit of a long-term use history.
Our take:
The idea that you can exercise with minimal effort has been chased after for centuries, from the relaxacizor in the 1950s to present-day waist-training belts. The evidence that electrical muscle stimulation (EMS) is beneficial to maximizing muscle growth whilst minimizing time spent is lacking. A few varied studies have occurred but have poor control groups, small populations and oversimplify the complex process that training a healthy body requires.
But like any true beneficial health outcome, you want to activate an array of systems within your body. More prolonged bouts of exercise allow you to increase heart rate, respiratory capacity, pump blood around the body and wring out your lymphatic system. Even if electrostimulation is beneficial for your muscles, it avoids the other benefits that long training sessions allow your body to perform.
Another area that EMS has yet to prove beneficial over traditional training is whether new muscle formation translates into performance goals and brain connection. Activating muscles artificially may not tap into the crucial learning skills of the brain-muscle link. This learned association is necessary for coordination and performance in many sports, especially regarding the strength and power in movement pathways.
Resistance training always requires an element of motivation. Introducing novel forms of resistance training (i.e., WB-EMS) may promote enthusiasm and newfound excitement regarding regular training sessions. It is an excellent practice to explore novel exercise challenges as long as your approach is supervised and safe.
Will this benefit you?
Under a supervised professional trainer, this may be a supplemental tool to add variety to your routine, but it should not be a substitution for regular training sessions.
Ensure to be screened for possible rhabdomyolysis risk factors by a doctor before performing any EMS.
Still curious to try it? If you do, here’s what to keep an eye on:
A gradual approach is best. Start low and work up the intensity over time.
Work with your professional Apeiron Life Client Advocate, who will monitor the intensity of workouts and blood count readings.
Be wary of overdoing it as inflammation of muscles (rhabdomyolysis) can occur. Therefore no more than 2-3 days a week.
Watch out for dark-colored urine, extreme fatigue, and severe muscle cramps.
References and additional reading:
Rhabdomyolysis
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