How to integrate EMS into your traditional strength training routine?
What if I tell you, that with only one EMS suit you get countless possibilities to take your weight training routine to the next level? Take a look at your options…
There are three major areas that we have to mention when talking about combining EMS and traditional gym sessions:
- resistance training,
- cardiorespiratory fitness training,
- and strength endurance training.
Are you an expert trainee in the gym already?
If you are looking for more challenges besides advanced exercises and heavier weights, EMS is the way to go! Resistance training normally produces physiologic changes that result in a variety of strength adaptations. Strength is the ability of your neuromuscular system to produce tension to overcome an external force. However, you can only produce such tension if your motor neurons have a strong connection with your musculature.
With EMS technology you can improve your deep muscles that don’t necessarily have a strong mind-muscle connection with your brain, because the technology works as a second nervous system. During traditional strength training, the brain sends bioelectrical impulses which cause certain muscles - with well-developed mind-muscle connection - to contract. EMS (electrical muscle stimulation) however, with low-strength electrical impulses, directly stimulates our deep muscles thus deceiving our body’s natural reactions and training almost 100% of our musculature.
How does a workout look like combining traditional training with EMS?
For maximum efficacy we recommend the following workout plan. Train a chosen muscle group with traditional weight training exercises and without electric impulses! After that, use the JustfitMe EMS Smartsuit as an accessory to your burn out phase and perform a simple bodyweight exercise that uses either your agonist or antagonist muscles. For this part, use the pre-set strength program in the app and turn on the electric impulses only on the trained muscle groups. As a result, you will take advantage of all the stored energy left in your muscle fibers.
What about cardio?
Cardio, aka cardiorespiratory fitness training means the ability of your circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during physical activity. Actually, your cardio level is one of the most reliable predictors of your overall health. So you can see, that engaging in cardiorespiratory exercise can upgrade the quality of your everyday life, besides helping you lose weight and reduce stress.
The numerous benefits of using EMS during your cardio session are undeniable. The electric impulses are enhancing the muscle pump function, which leads to better blood and lymphatic circulation. It helps you achieve balanced respiration during muscle work. While stimulating your circulation, the impulses activate your metabolism and enhance the transportation of unnecessary fat cells. And if we are talking about aesthetic aspects, EMS plays and important role in the strengthening of the connective tissue, getting rid of cellulitis and smoothing the skin.
In the JustfitMe App you will find a dedicated workout program for cardio training, so you just have to put your suit on and find a type of cardio exercise that you like.
There is even more…
If you want to benefit from EMS in more areas than „just” resistance and cardio training, we got you! Strength endurance is a measurement of the body's ability to continually perform repetitive exercises that require significant level of strength. For example, if you are an athlete, strength endurance can be a useful attribute. In many cases, athletes have to use maximum physical effort for a long period of time or repeatedly with a short restig period.
If you are looking for a training method to improve your strength endurance, it can be hard to find the balance between strength and cardio training. However, the Justfit EMS system has got the perfect solution for you. In the app, we have pre-set programs such as Tabata or HIT, where the impulse frequency and the impulse strength are between the levels of the regular cardio and strength settings, with a longer impulse time and a shorter resting period.
These settings lead to activating mixed muscle fibers in the first place, which is exactly what we are looking for in a strength endurance training. With the usage of these programs we recommend you performing high intensity exercises such as jumping jacks, high kness, or jump squats.
Shhh! Top secret information is coming…
We are preparing a whole video series about this topic, so be active on our platforms and don’t miss it!