Power sports EMS training exercise a maximum of twice a week

Electro-muscle stimulation: Exercise with EMS at least twice a week

Exercising is healthy. But some people just do not have the time to exercise longer regularly. For these people, the so-called electro-muscle stimulation (EMS) seems to be just the thing. However, health experts point out that they do not train more often than a maximum of twice a week.

Extremely effective training

For years, the booming fitness industry in Germany has brought huge profits to the respective providers. In today's fast-paced world, more and more athletes want to get their training done as quickly as possible. For people with little time, electro-muscle stimulation (EMS) seems to be just the thing. This training is enormously effective. However, more than two units a week can damage your health. And training is not meant for the masses anyway. This is indicated by the German Society for Clinical Neurophysiology and Functional Imaging (DGKN).

Some people with little time train their body with the so-called electro-muscle stimulation (EMS). However, health professionals point out that this training should not be used more often than a maximum of twice a week. (Image: lunamarina / fotolia.com)

Muscles are stimulated with electrical current

Many gyms in Germany advertise with the new sports trend EMS (electromyostimulation), in which the muscles are additionally stimulated with electrical current during normal training.

But the alleged "miracle method" has pitfalls: Whether the training really brings the desired effect is not proven and misused EMS can even lead to damage to muscles and kidneys.

The German Society for Clinical Neurophysiology and Functional Imaging (DGKN) therefore advises against EMS training in recreational sports.

The method should only be used under the guidance of trained sports physicians and physiotherapists.

Faster buildup of the muscles

Fitness studios attract clients with electromyostimulation training (EMS), a total body workout with stimulation current, and promise highly efficient exercise with just 20 minutes of use per week.

The reason for the fast effect: The targeted power supply leads to stronger muscle contractions, which also reach deeper muscle fibers and thus to faster development of the muscles.

In physiotherapy and high-performance sports, EMS has been used for years to build muscle after surgery or prolonged bed rest.

However, the mass application of the method is still new territory, says Professor med. Stefan Knecht, Chief Physician of the Department of Neurology, St. Mauritius Therapy Clinic, Meerbusch and press spokesman of DGKN:

"While doctors and physiotherapists have been trained in this method, the staff in gyms is often not trained enough to properly assess the burden."

Maximum twice a week

During EMS training, the athlete wears a special suit that conducts electricity into the muscles.

The trainer gives instructions and regulates the current intensity for each body region via a control panel.

Different muscle groups are tense for a few seconds and then relieved again - the intense tension with additional power supply a short workout is sufficient.

"The low cost is treacherous and can tempt to train more often or more extensively than recommended," says Knecht. "EMS training should be completed a maximum of one to a maximum of twice a week".

Too much strength training leads to an increased release of creatine kinase (CK), an enzyme that supplies the muscles with energy.

Scientists at the Sport University Cologne have found that the increase in CK in EMS training is up to 18 times higher than in conventional training. These extreme values ​​can in some cases lead to kidney damage.

In case of doubt: If you feel pain, tachycardia or a feeling of weakness after training, you should consult the doctor.

The dose makes the poison

When EMS training so the dose makes the poison. In addition to sufficient recovery periods between training sessions, a moderate current intensity is also important. Danger threatens if someone uncritically turns the controller upwards.

"Trained personnel have to monitor the intensity of the electricity and the coaches have to point out the danger of over-training", emphasizes the DGKN press spokesman.

Also important for kidney function: Even if the training sessions are only short, must be drunk enough.

"The EMS training is not suitable to get in shape easily and without effort, because the training effect is not proven and if used incorrectly, the method is even risky," concludes Knecht. He recommends: a regular fitness training - that's effective and safe. (Ad)