General EMS Fitness rules

As you may know, EMS stands for Electrical Muscle Stimulation. This means training with electrical impulses. Though EMS is a completely safe way of training, there are some strict rules to keep.

 

  1. EMS fitness training must be carried out in the company of a trained and licensed EMS trainer.
  2. For each new entrant, history of the contraindication must be clarified before the first introductory training. The waiver or client consent has to be documented and signed.
  3. All activity with the client has to be recorded and archived. In case of any relevant abnormalities, the training may only be carried out after medical approval.

 

PREPARATION OF EMS FITNESS TRAINING

Because it does matter what you do.

  • Full-body EMS is a very intensive training. Only a person in good physical condition is recommended to train. Alcohol, drugs or other exhausting overload must be avoided. No training should be carried out under the effect of febrile diseases.
  • EMS fitness involves a very high amount of muscle mass workout at the same time, thus generates a high metabolic load to the organism. This is to be compensated with the right nutrients in advance. E.g. carbohydrate-rich snack (250 kcal) 2 hours before the workout.
  • Increased supply of fluid – pure clean water min. 500ml each time before, during and after the training must be taken to prevent any renal stress.

 

SAFETY PROTOCOL

Regardless of the physical status and condition, clients should not be trained on full strength during the first introductory training sessions. The body is adaptive but has limits. Don’t overload the body the first time –ask the trainer instead. After a moderate initial EMS, the stimulus level or current intensity can be increased gradually.

 

  • Taking into consideration adaptation and supercompensation as natural physiological processes, the highest values can be adjusted after 8 sessions.
  • The training at full load, especially when there is a sense of pain, or steady tetanus during the stimulation phase, must be avoided in all circumstances. In addition, an initial warm up phase should be applied on lower intensity.
  • Maximum training time on strength program (80-85 Hz) should not exceed 25 minutes. Between 2 strengths sessions there must be 36-60 hours break to enhance regeneration phase after training.
  • During the training, the trainer must supervise and deal exclusively with the client, verbally and visually check the state and condition of the client in order to rule out any health risks and ensure effective workout.
  • During the training, the operating elements of the EMS device are directly accessible for both trainer and trainee.

 

We at Justfit highly recommend the following: 

  1. Run trial sessions for 4 weeks
  2. Involve your trainers and other employees to get the knowledge and routine needed to serve clients with competence
  3. Run a minimum of 100 sessions in the soft opening trial phase before training clients.

 

Enjoy your training!