By Henri Schmidt, CEO & Founder of VBTec/Visionbody, Muscle Expert
Fitness has changed. We’re no longer chasing endless hours in the gym or counting reps for the sake of it. Today, it’s about training smarter, not longer. Over the past decades, working in muscle science and EMS technology, I’ve watched how human performance evolves when innovation meets intention.
That’s exactly what whole-body EMS does. It bridges the gap between effort and efficiency, helping you activate deeper muscles, recover faster, and perform better, all in a fraction of the time. EMS is a complete shift in how we think about strength, energy, and movement.
So, if you’ve ever wondered whether there’s a more intelligent way to train, there is. And I’m here to explain how.
What Is EMS Training?
Think of your muscles like a city’s traffic system. Traditional workouts are like main highways: heavy traffic, obvious routes, and good throughput, but there are hidden side streets that rarely get used. Whole-body electrical muscle stimulation (EMS) is like opening those secret lanes, activating muscle fibres you seldom tap in conventional training.
In simple terms, EMS is a scientifically proven method that uses gentle electrical impulses to trigger muscle contractions, the same way your body does naturally, but with far greater efficiency.
Instead of relying only on the brain to send signals through the nervous system, EMS adds external impulses that activate up to 98% of your muscle fibers at once. That means more engagement, more strength, and more results in less time.
Whole-body EMS training, like the kind we use at Visionbody, combines these impulses with movement-based exercises, creating a highly effective full-body workout in just 20 minutes.
The Benefits of EMS Training
People often ask me, “Can 20 minutes of EMS really make a difference?”
The answer is absolutely, when it’s done right.
Here’s what consistent EMS training can do for you:
1. Maximize Muscle Activation
Traditional workouts activate roughly 50-60% of your muscle fibers per movement. EMS ( with a Visionbody suit ) activates up to 98%, reaching deeper layers that normal training can’t.
2. Save Time - Train Smarter, Not Longer
A 20-minute EMS session can be as effective as a 90-minute conventional workout. That’s ideal for busy professionals, parents, or anyone who values efficiency.
3. Enhance Recovery and Reduce Pain
EMS improves blood flow and lymphatic circulation, helping muscles recover faster. It also supports joint stability and alleviates muscle imbalances, making it ideal for recovery and longevity.
4. Boost Metabolism and Fat Burning
Because EMS activates so many muscles at once, your body burns more calories both during and after training. It’s one of the most efficient tools for fat reduction and body toning.
5. Improve Posture and Core Strength
By targeting the deep core and back stabilizers, EMS helps you build better posture, balance, and body control, essential for both performance and everyday movement.
EMS vs. Traditional Workouts
You don’t have to choose between EMS and traditional training; the best results come when you combine them.
EMS enhances what you already do, whether that’s running, yoga, or strength training. It amplifies every contraction so you build real, functional strength in less time and with less strain.
How to Start EMS Training at Home
You don’t need to be a professional athlete or tech expert to start. With the Visionbody Home System, it’s as easy as wearing your suit, connecting your PowerBox, and following the programs in the MyVisionbody App.
Here’s how to get started safely and effectively:
1. Set Up Your System
Make sure your PowerSuit fits snugly; the dry electrodes should sit comfortably on your major muscle groups. Connect your PowerBox via Bluetooth and open the MyVisionbody App to select your program.
2. Warm Up First
Do 3-5 minutes of gentle dynamic movement (like arm circles or squats). This prepares your muscles for stimulation and enhances blood flow.
3. Choose the Right Intensity
Start with a low to moderate setting. You should feel a deep, controlled contraction, not pain. Over time, as your body adapts, you can gradually increase intensity.
4. Combine with Movement
Perform simple functional exercises during stimulation, squats, lunges, or push-ups. This helps translate EMS activation into real-life strength and coordination.
5. Stay Hydrated
Your muscles conduct electrical impulses more effectively when you’re hydrated. Drink water before and after your session.
6. Recovery Matters
Finish with 2-3 minutes of low-frequency recovery mode to relax your muscles and boost circulation.
Consistency is key; 2 to 3 training sessions per week are enough to see visible results within a few weeks.
Suggested EMS Training Routines
Once you’ve got your Visionbody suit on and your system connected, the fun part begins: training. The beauty of EMS is that you don’t need to overcomplicate your workouts. The impulses already make your muscles work harder than you can imagine, so even simple movements feel powerful and efficient.
Start with short sessions, around 15 to 20 minutes, and focus on control rather than speed. As your body adapts, you can gradually increase intensity, add more movement, or switch to performance-focused programs in the Visionbody App.
Here are a few easy-to-moderate training ideas to help you get started:
1. Full-Body Activation (Beginner)
If you’re new to EMS, start here. Choose a light strength or metabolism program, stand tall, and move slowly through basic exercises, squats, arm raises, and core holds. You’ll feel every muscle engage deeply, even without weights.
Pro tip: Focus on your breathing and posture. Let the impulses guide your muscles, not the other way around.
2. Core & Balance Flow (Moderate)
Once you’re comfortable, try combining stimulation with bodyweight moves that challenge balance and coordination. Think side lunges, planks, and gentle rotational twists. This builds a strong, stable core and helps realign muscle activation patterns.
Pro tip: Slow down each move. EMS works best when you stay mindful of every contraction.
3. Dynamic Strength Circuit (Moderate)
Ready to push a bit further? Pair your EMS impulses with dynamic exercises like squats-to-press, reverse lunges, and standing punches. Keep the tempo moderate and maintain good form; the electrical impulses amplify the effort, so you’ll get results faster than you expect.
Pro tip: Combine this with Visionbody’s Power or Strength programs for a 20-minute total-body workout that feels like an hour at the gym.
Remember, EMS isn’t about exhaustion; it’s about efficiency. Two to three sessions a week are often enough to see visible changes in tone, posture, and energy. Consistency beats intensity every time.
Common Questions About EMS
Is EMS training safe?
Yes, Visionbody EMS is FDA- and TÜV-certified, and has been used safely for years in sports science, physiotherapy, and rehabilitation. With Visionbody’s wireless, low-frequency system, you’re always training within safe limits.
Who can use EMS training?
Most healthy adults can benefit from EMS. It’s ideal for anyone wanting to improve strength, posture, mobility, or recovery. If you have medical implants or conditions, check with your doctor before starting.
When will I see results?
Most users start to feel stronger and more energized within 2-3 sessions, with visible tone and posture improvements in 3-6 weeks, depending on lifestyle and nutrition.
Can EMS replace the gym?
It doesn’t have to. EMS enhances your current training routine, making every movement more effective. You can use it as your main workout or as a complement for recovery, cardio, or strength days.
What makes Visionbody different?
Visionbody created the world’s first fully wireless EMS-EMA system, with dry electrodes, hygienic personal suits, and real-time app control. It’s built for mobility, comfort, and precision, so you can train anywhere, no cables, no water, no limits.
Final Thoughts: Training Smarter with Visionbody
The truth is, EMS isn’t about replacing effort; it’s about making every second of effort count.
In a world where time is our most valuable asset, the ability to train efficiently, recover faster, and stay strong as we age is priceless.
That’s why I built Visionbody: to bring professional-level EMS technology into your home and into your life. So you can train intelligently, build strength sustainably, and feel your best, every day.
If you’re ready to experience how muscle science meets smart design, explore the Visionbody System today.
I’m Henri Schmidt, CEO & Founder of VBTec/Visionbody, sports scientist, and muscle expert. For over 35 years, I’ve dedicated my career to understanding how muscle shapes health, performance, and longevity. As the creator of the world’s first wireless whole-body EMS system, my mission has always been simple: to help people train smarter, recover faster, and live stronger at every age. Through Visionbody, I continue to bridge fitness, rehabilitation, and technology, empowering people worldwide to unlock their body’s full potential through safe, science-backed EMS training.