Your Complete EMS Training Guide - Everything you need to know

By Henri Schmidt, CEO & Founder of VBTec/Visionbody, Muscle Expert

Fitness is constantly changing; people no longer have time to spend endless hours in the gym. In today’s fast-paced world, EMS is the best solution if you want to see results in a less time-consuming, more intelligent way.

So, if you ever wondered if there’s a better, faster way to train and see the changes you are hoping for, there is, and I will explain it for you in this EMS training guide.

What is EMS Training?

Electro Muscle Stimulation training is a type of workout in which you do your exercises while wearing a special EMS suit that has electrodes embedded inside the material. 

In order to imitate the signals the brain sends to your body when you move, these electrodes send electrical impulses to your muscles, causing them to contract. Depending on the suit you are wearing, this can help you activate 90-98% of your muscles at the same time.

For example, whole body EMS training (such as the workouts you can do with the Visionbody EMS suit) would fit perfectly into the schedule of a busy individual because it can help you shorten your workout times from 60-90 minutes to just 20 minutes per session. 

What are The Benefits of EMS Training?

I get this question often: „ Can 20 minutes of EMS training make a difference”?

The answer is YES, if you do it right.

Here are some of the benefits of doing 2-3 EMS sessions a week:

1. Maximize Muscle Activation

You can only activate 50-60% of your muscle fibers during a traditional workout, but with an EMS suit, you can activate almost all of your muscle fibers and reach even the deep muscle fibers that normal training can’t reach.

2. Save Time - Train Smarter, Not Longer

Because a 20-minute EMS workout is just as effective as 90 minutes of training in a professional gym, it means EMS training can fit into anyone's busy schedule, thus making it the perfect choice for you if you are a parent or a busy professional, or if you simply don’t want to spend hours in the gym.  

     3. Faster Recovery

You can get rid of that post-workout soreness and help your muscles recover faster because EMS helps you get your blood moving and improves your lymphatic circulation.

    4. Boost Metabolism and Fat Burning

Your body actually starts to burn more calories because EMS helps you build more muscle in a short period of time. This process doesn’t end after you’re done training because muscle mass burns calories even at rest, it’s like getting bonus results without doing anything extra.

EMS Training vs. Traditional Workouts

Now, there is no EMS vs. Traditional training. You don’t have to choose. In fact, you get the best results when you combine them.

You can mix EMS training with whatever exercises you enjoy doing, if you like taking long walks or going for a run, for example, you can totally do that while wearing your EMS suit. If you would rather do some simple pilates exercises in your living room, or a more intense strength training, you can also do that. As long as you’re moving while the electrical impulses stimulate your muscles, you will get the results you are after.

How to Start EMS Training at Home

With Visionbody, for example, training at home is as simple as putting the suit on, connecting your PowerBox, and following the instructions in your MyVisionbody App.

Here’s how to do it:

1. Set Up Your System

Put on the suit, make sure every electrode is placed correctly, do not wear anything under the suit; the electrodes should make contact with all your muscle groups directly through your skin. Connect your PowerBox to the suit and open your MyVisionbody App.

2. Warm Up First

Do a couple of minutes of warm-up exercises to prepare your body for the workout and to help the electrodes send the impulses to your body. Because the suit doesn’t need wetting, your sweat will act as a conductor.

3. Choose the Right Intensity

You should set the intensity depending on your body’s fat mass. If you have more fat, you can set a stronger intensity to allow the electrical impulse to reach your muscles. Start low and then go higher depending on your level of comfort. You should feel the contractions, but NO PAIN.

4. Combine with Movement

You can perform your favorite exercises during muscle stimulation, you can do planks or push-ups, lunges, leg rising or your favorite pilates exercises, you can do bicep curls, etc. By moving your body, you make sure you get the best results.

     5. Hydrate yourself

It is very important to stay properly hydrated, both because drinking water is good for your health and also because water will help you replenish the fluids lost through your sweat during your workout. Drinking water will also help you flush out toxins like lactic acid and avoid getting muscle cramps, so remember to drink water before, during, and after your workout.

     6. Recovery Matters

To help your muscles relax and improve your blood circulation spend a few minutes in recovery mode after you are done with your training.

Remember: Stay consistent. If you do your EMS training 2-3 times a week, you will see the results you are hoping for.

Suggested EMS Training Routines

Once you are all suited up, hydrated, connected, and warmed up, you can begin your training.

It doesn’t matter what type of training you do; even simple exercises are good enough because the electrical impulses that get sent to your body through the electrodes make your muscles contract harder than ever.

Don’t rush into it, begin slowly, with short sessions. You can increase the intensity, do more complicated workouts or change training programs in your MYVisionbody app after your body adapts to the impulses and you get the hang of it.

I’ll give you some easy-to-do training ideas to help you get started:

1. Full-Body Activation (Beginner)

If this is your first time training with an EMS suit, start with a low-intensity program like light strength or a metabolism program. You can then do simple exercises like arm raises and side steps, a very important aspect is that you remember to focus on your breathing and that you always keep a correct posture. 

2. Core & Balance Flow (Moderate)

Once you get used to the impulses, you can start adding bodyweight exercises, such as squats or planks to your training routine, make sure to keep your movements slow and steady and focus on each muscle contraction.

3. Dynamic Strength Circuit (Moderate)

Are you ready to go further? Then you can wear your electro-stimulation suit while doing some dynamic exercises like jumping jacks, standing punches, hip circles, butt kicks, etc. Listen to your muscles when you train, some parts of your body might require higher intensity, some lower, you can set intensity for each muscle group in your MyVisionbody App.

Common Questions About EMS

Is EMS training safe?

Yes, certified EMS systems are safe to use and train with. Visionbody, for example, is both FDA-approved and TUV certified. 

Who can train with an EMS suit?

Busy parents and professionals, athletes, everyday people, and even seniors. However, always get your doctor’s approval first if you have medical implants like a pacemaker or underlying medical conditions.

When will I see the results?

You will see physical changes after 6-12 weeks if you maintain consistency, train 2 times a week, and eat healthily.

Can EMS training replace the gym?

You don't need to choose between EMS and the gym. EMS improves your current training routine. But if you prefer to train from home and ditch the heavy weights, you can.

What makes Visionbody EMS different?

Visionbody is the world’s first fully wireless EMS-EMA system. It uses dry electrodes, doesn't need wetting with water or gels, and doesn’t need cables. I created it with comfort and freedom of movement in mind, because I wanted people to be able to train in the park, at home, in the gym, anywhere they wanted, without the hassle of complicated cables, being hooked up to weird machines or feeling uncomfortable because they train with a wetsuit. 

Conclusion

Just because you choose to train with EMS doesn’t mean you get to sit back and do nothing, EMS is meant to help you get the most out of your time, especially when you’ve got a packed schedule.

I created Visionbody because I wanted to help people stay active even if they don’t have time. I want to help them live their best lives and maintain their health and fitness as they age, and not because I want to teach people that being active is no longer a thing we do.

So, if you found this EMS training guide useful and want to learn more about Visionbody EMS or EMS in general, visit our website and dive deeper into the Electro Muscle Stimulation world.

My name is Henri Schmidt, I am the CEO and Founder of Vbtec/Visionbody, and a muscle expert. I have been working in the fitness industry for over 35 years, and I developed the first wireless full-body EMS-EMA system in 2014. My goal is to help people understand the importance of muscle in living a healthy life at any age, and to provide the world with a safe, fast, and science-backed method of training that transforms fitness, recovery, and biohacking.