Updated: Mar 24
EMS (Electro Musclular Stimulation) workouts have become increasingly popular in recent years, with many people turning to this form of exercise to help burn calories and reduce body fat. But how effective are EMS workouts for these purposes?
Research has shown that EMS workouts can indeed burn calories and help to reduce body fat, but the results may vary depending on several factors, such as the intensity of the workout, the frequency of use, and the individual's body composition and metabolism.
During an EMS workout, electrical impulses are sent to the muscles, causing them to contract and relax. These contractions are more intense than those that occur during traditional exercise, leading to a higher calorie burn. Additionally, EMS workouts can help to activate muscles that are difficult to target with traditional exercise, such as deep abdominal muscles.
In a study published in the Journal of Strength and Conditioning Research, researchers found that participants who did EMS workouts for 20 minutes, three times a week, for eight weeks, experienced a significant reduction in body fat and an increase in lean muscle mass. The study also found that participants experienced an increase in metabolic rate, which means they burned more calories at rest.
Another study published in the European Journal of Applied Physiology found that EMS workouts were effective in reducing abdominal fat in obese individuals. Participants who did EMS workouts for 16 weeks had a significant decrease in abdominal fat compared to a control group.
However, it's important to note that EMS workouts should not be used as a replacement for traditional exercise and healthy lifestyle habits. They can be a beneficial supplement to a regular exercise routine, but they should not be relied on solely for weight loss or body fat reduction. A combination of regular exercise, a healthy diet, and good sleep habits are necessary for long-term weight management and overall health.
Additionally, while EMS workouts can be safe for most people, it's important to consult with a professional before starting any new exercise program, including an EMS workout. People with certain medical conditions, such as pacemaker or heart problems, should not use EMS devices.
Several myths surrounding EMS (Electric Muscle Stimulation) workouts that have been demystified by scientific research are:
Myth 1: EMS workouts can burn fat and help with weight loss. Reality: While EMS workouts can help to tone and strengthen muscles, they do not directly burn fat or lead to significant weight loss. To lose weight, a combination of regular exercise and a healthy diet is necessary.
Myth 2: EMS workouts can replace traditional exercise. Reality: EMS workouts can be a beneficial supplement to traditional exercise routines, but they should not be used as a replacement. Regular exercise has numerous health benefits beyond muscle strength and tone, including improving cardiovascular health, bone density, and mental health.
Myth 3: EMS workouts can target specific areas of the body for fat loss or muscle gain. Reality: Spot reduction of fat or targeted muscle gain is not possible through EMS workouts or any other type of exercise. To see results in specific areas of the body, a combination of strength training, cardio, and a healthy diet is necessary.
Myth 4: EMS workouts are not safe for everyone. Reality: EMS workouts are generally safe for most people, but it's important to consult with a professional before starting any new exercise program. People with certain medical conditions, such as pacemaker or heart problems, should not use EMS devices.
Myth 5: EMS workouts are a quick fix for fitness goals. Reality: While EMS workouts can provide some immediate benefits, such as increased muscle tone and reduced muscle soreness, long-term fitness goals require consistent effort and a balanced lifestyle approach. EMS workouts should be used in combination with a healthy diet, regular exercise, and good sleep habits for optimal results.