Is it OK to do EMS every day?
As EMS fitness starts coming out of its niche cocoon, more questions arise around best practices and uses. One common question: Is it okay to do EMS every day? In this article we will explore the benefits and considerations surrounding the frequency of EMS workouts.
Understanding EMS:
Before diving into the frequency of EMS sessions, it’s crucial to understand how this innovative technology works. EMS involves the use of a special suit equipped with electrodes that deliver electrical impulses to major muscle groups simultaneously. This stimulation induces muscle contractions, mimicking the effects of traditional resistance training.
Benefits of EMS:
Time Efficiency: A typical session lasts around 20 minutes, making it an attractive option for individuals with busy schedules.
Muscle Activation: EMS activates a large percentage of muscle fibers during a session, leading to increased strength and muscle tone. It also stimulates both slow-twitch and fast-twitch muscle fibers simultaneously.
Joint-Friendly: Unlike traditional weightlifting, EMS puts less stress on joints and connective tissues, making it suitable for individuals with joint issues.
Considerations for Daily EMS:
While the benefits of EMS are clear, the frequency at which one should engage in these sessions requires some consideration:
Types of training: EMS workouts can be done with a wide range of frequencies and pulse widths (depth of the stimulation). Certain ranges are best suited for recovery or pain relief. Using low-range frequencies is great for more dynamic and cardio-based movements since they elicit full-body contractions without restricting movement. Finally, higher-range frequencies are best to elicit full tetanic contractions mimicking resistance training.
This means that we have a wide range of types of workouts we can do with EMS. According to Wiemspro (the manufacturer of our EMS suits), we can theoretically train every day using recovery, pain relief, and low-range frequencies. In fact, it is encouraged in order to promote blood flow, achieve a higher calorie expenditure doing cardio activities, and as a recovery tool.
However, when it comes to using higher-range, muscle-strengthening frequencies, we need to respect the “every other day” rule.
Muscle Recovery: Muscles need time to recover and adapt to training stimuli. Daily EMS at higher frequencies may not allow for sufficient recovery, potentially leading to overtraining and increased risk of injury.
Individual Variation: The optimal frequency of EMS can vary from person to person. Factors such as age, fitness level, and overall health play a role in determining how often one can engage in these sessions without negative consequences.
Balanced Training: Integrating other forms of exercise, such as cardio and flexibility training, is important for overall fitness. It is important to include active recovery between high-intensity EMS workouts.
Biggest Risk with EMS:
Creatine kinase (CK) is an enzyme found in skeletal muscles, the heart, and the brain. Elevated CK levels in the blood can indicate muscle damage or stress. Intense physical activity, such as a CrossFit class, running a marathon, and other types of exercise, can lead to temporary increases in CK levels. In the context of electrical muscle stimulation, there is a possibility of elevated CK levels after a session, but the extent of the increase can vary among individuals.
Several factors may contribute to the elevation of CK levels following a whole-body WB-EMS session:
Muscle Engagement: EMS induces muscle contractions through electrical impulses, engaging a large number of muscle fibers simultaneously. This can result in muscle microtrauma, leading to the release of CK into the bloodstream.
Intensity and Duration: The intensity and duration of the EMS session can influence the degree of muscle stress and, consequently, the release of CK. Higher intensity and longer durations may lead to more significant increases.
Individual Variation: People respond differently to exercise, and individual factors such as fitness level, muscle adaptation, and overall health can influence how the body reacts to EMS.
It’s important to note that a temporary increase in CK levels after exercise is generally considered a normal response to muscle stress, and it doesn’t necessarily indicate pathology. However, persistently elevated CK levels or extremely high levels may be a sign of excessive muscle damage or other health issues.
While some degree of muscle stress and subsequent CK release is expected with any type of intense exercise, individuals with certain pre-existing medical conditions or those taking medications that affect muscle function should consult with a healthcare professional before engaging in EMS or any new exercise program. Additionally, it’s advisable for individuals, especially beginners, to start with lower intensity and gradually progress to more intense EMS sessions to allow the body to adapt and minimize the risk of excessive muscle stress.
The answer to whether it’s okay to do EMS every day is not a one-size-fits-all solution, but sticking to a session every other day is a safe place to start. While the time efficiency and effectiveness of EMS are appealing, it’s essential to strike a balance between training frequency and adequate recovery. We are here to help determine an individualized approach based on specific goals, health status, and fitness levels. Ultimately, a thoughtful and balanced approach to incorporating EMS into a broader fitness regimen is key to reaping the full benefits of this innovative training method.
If you want to learn more about EMS, book a free consultation with me here: https://calendly.com/conradfitness/30min. You can also make an appointment to book an intro session at our Costa Mesa studio.
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. This full-body workout 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.