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I started writing this blog by looking up deep quotes about time, but I settled on “Where you at? It’s peanut butter jelly time!”. It's a ridiculous song that somehow manages to put a smile on my face. 

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Whole-body electrical muscle stimulation promises significant results in a fraction of the time of traditional weight training. But what does a 20-minute WB-EMS session truly equate to? Let’s dive into the science and practicalities.

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Understanding WB-EMS

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WB-EMS stimulates all major muscle groups simultaneously using electrical impulses. This method effectively engages fast and slow twitch muscle fiber types and allows for many varied types of training and modalities. While it can enhance cardiovascular conditioning, it really shines in building muscle strength.

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Cardiovascular benefits:

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WB-EMS intensifies any workout. The electrical stimulation increases calorie burn and muscle engagement, leading to a 17% (according to this study), and 23% (according to this one) boost in calories burned compared to standard cardio. It is important to note that these studies did not train the cardiovascular system directly by running or cycling, they gave a strength training session and observed the effects on calorie expenditure.

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Anecdotally, I’ve had clients tracking calories with an Apple Watch and reported a calorie burn of around 300-450 calories per 20-minute session. They were women around 5’4 and 120 lbs. 

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I also have an 80 and 77-year-old couple that trains together and after 2-3 months of training 2x/week, they had a routine heart stress test. Their results came back better than 2 years prior. Again, without focusing on cardio-specific training.

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Resistance training: Where EMS shines

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The most significant time-saving aspect of WB-EMS lies in resistance training. Studies have shown that a 20-minute WB-EMS session can deliver results comparable to much longer traditional workouts. Here are some of the most heard claims:

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The 4-Hour Equivalent: Research involving untrained men aged 30-50 demonstrated that WB-EMS training (8 hours total over 16 weeks) yielded similar results to 32 hours of traditional strength training. This remarkable efficiency highlights the power of simultaneous muscle stimulation.

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The 3-Hour Equivalent: Another study with moderately trained individuals found that WB-EMS produced results equivalent to approximately 3 hours of traditional weightlifting. This study considered the actual time spent actively working out, including setup and transitions, to arrive at this figure.

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The 2-hour Equivalent: Only one well-known WB-EMS company claims a 2-hour equivalence, which appears in some articles and on their marketing materials. They likely chose this figure to avoid overly ambitious claims, as "2 hours" sounds more reasonable than alternatives and rolls off the tongue better than the next option.

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The 60-90 Minute Range: While studies support the 3-4 hour equivalence, I set the comparison at more 60-90 minute range. This acknowledges the complexity of exercise outcomes beyond just strength results. Resistance training impacts various aspects of health, including bone density, connective tissue (tendons, ligaments), hormonal balance, metabolism, coordination, flexibility, and mental health, and while EMS has similar impacts, there is less research to quantify those results in direct time equivalence. This range allows for a more realistic and sustainable expectation. 

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The Science Behind the Efficiency

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Simultaneous Muscle Activation: Traditional workouts isolate muscle groups, requiring separate exercises for each. WB-EMS, however, activates all major muscle groups simultaneously. For example, while performing squats, your core, arms, and back are also engaged. This comprehensive stimulation significantly reduces the total workout time. Traditional full-body workouts, involving 8-10 exercises with 2-3 sets of 12-15 reps, require dedicated time for each muscle group, resulting in a total workout duration of 1-1.5 hours.

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Intensity and Nervous System Engagement: WB-EMS provides a high-intensity workout that engages the entire nervous system. As I’ve covered in a previous blog, EMS workouts will engage all the muscle fibers, making people stronger faster.

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Optimized Workout Duration: Early WB-EMS trials revealed that workouts exceeding 20 minutes excessively taxed the nervous system. Researchers found that 20 minutes strikes the optimal balance between intensity and sustainability.

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Practical Implications and Benefits

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The time-saving benefits of WB-EMS are particularly valuable for individuals with busy schedules. By reducing workout time by up to two-thirds, WB-EMS makes fitness more accessible and manageable. The shorter workout duration increases the likelihood of consistent training, leading to better long-term results.

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WB-EMS effectively targets all major muscle groups in a single session, eliminating the need for lengthy, multi-exercise routines.

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Research consistently shows that WB-EMS delivers comparable improvements in strength, endurance, speed, and body composition compared to traditional training methods.

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In essence, a 20-minute WB-EMS session can provide benefits equivalent to 60-90 minutes, or even up to 3-4 hours of traditional resistance training, depending on the individual's training status, exercise selection, EMS programming, and other factors. 

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If you're interested in EMS training with me and live near Santa Monica, Brentwood, Palms, Beverly Hills, or Bel-Air, please send me an email at conradfitness@gmail.com or book a 15 min call with me.

If you are looking for an EMS trainer in other cities, please check my trusted network.

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