"How often should I do EMS?" and "Is it okay to do EMS every day?" are common questions from clients just getting started with WB-EMS training. Let's delve into the intricacies of EMS training frequency, addressing both benefits and potential risks.

What is EMS?

In brief, electrical muscle stimulation utilizes a specialized suit equipped with electrodes that simultaneously deliver electrical impulses to major muscle groups. These impulses induce muscle contractions, effectively mimicking the effects of traditional resistance training.

EMS offers several compelling advantages:

• Time efficiency: A 20-minute EMS session that equates to about 2 hours of weightlifting makes it ideal for those with busy schedules.
• Enhanced muscle activation: EMS engages a significant percentage of muscle fibers, improving muscle strength and endurance. It also stimulates both slow-twitch and fast-twitch fibers simultaneously. You can read more about muscle physiology in this previous blog.
• Joint-friendly: EMS minimizes stress on joints and connective tissues, making it suitable for individuals with joint issues.
• Many more benefits: You can read this previous blog on the main benefits of EMS

Training frequency

How often should you train with EMS? The answer here is the frustrating “it depends”, often used to responding to fitness questions.

Understanding the risks: CK levels and rhabdomyolysis 

CK, an enzyme found in muscle tissue, increases in the bloodstream when muscle tissue is damaged. This is a normal response to strenuous exercise, but excessively elevated levels can indicate significant muscle stress or even rhabdomyolysis—a condition where damaged muscle tissue releases its contents into the bloodstream, potentially leading to kidney damage.

EMS, by its nature, elevates CK levels, particularly CK-MM (the type found in skeletal muscle). While some increase is expected, excessive elevation is a concern. Factors influencing CK levels post-EMS include:

• Muscle engagement: EMS engages a large number of muscle fibers simultaneously.
• Intensity and duration: Higher intensity and longer sessions lead to greater muscle stress.
• Individual variation: Fitness level, muscle adaptation, and overall health play a role.

Early experiences with EMS, including cases of rhabdomyolysis in soccer players, highlighted the importance of caution. However, research, such as that by Wolfgang Kemmler, has provided valuable insights and guidelines.

Manufacturer Guidelines and Research Insights

According to Wiemspro, and other EMS manufacturers, EMS workouts can be done daily using recovery, pain relief, and low-range frequencies. These lower frequencies are encouraged for promoting blood flow, calorie expenditure during cardio, and recovery. However, when using higher-range, muscle-strengthening frequencies, it is very important to respect the "every other day" rule.

Kemmler's research indicates that CK levels increase more in younger populations, particularly in the initial weeks of training, but normalize over time. Older populations tend to experience less significant CK elevation, making EMS generally safe for them. This difference is likely related to the amount of type 2 muscle fibers, which are responsible for strength and decline with age.

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My recommendations for optimal EMS frequency

Friendly reminder that the national guidelines for health and fitness are to get 150 minutes of moderate to high intensity cardio, and 2 weight training sessions per week. Based on industry standards, manufacturer guidelines, and research, here are my recommendations:

• 2x/week for those who don't lift weights: EMS serves as a substitute for resistance training, allowing for other cardiovascular activities. You will get about 80% of the benefits from 2 sessions per week.
• 3x/week for those who don't lift weights and have limited cardio: Sessions can be tailored to include both strength and metabolic conditioning components.
• 1x/week for those who lift weights and do cardio: EMS can supplement existing training by strengthening the core, addressing muscle imbalances, and providing corrective exercises.

What about Pilates? Yoga? Running/Cycling? 

Pilates mostly focuses on muscle endurance, holding poses and performing high repetitions with submaximal weight. Pilates 2 to 3 times per week will be an ideal complement to training with EMS twice per week. 

Yoga, as taught in western cultures, is closer to a flexibility and balance class and could be done every day with two or three EMS sessions per week.

Running/Cycling: Just as any high endurance sport, you can do it as much as you want while using EMS as resistance training one, two, or three times per week. 

Key Considerations

• Muscle Recovery: Muscles need time to recover. Daily muscle damage can lead to overtraining and injury.
• Individual Variation: Optimal frequency varies based on age, fitness level, and health.
• Balanced Training: Incorporate cardio and flexibility training for overall fitness.
• Active Recovery: Include active recovery between high-intensity EMS workouts such as long walks, pickleball, or restorative yoga.
• Hydration: Proper hydration is very important when doing EMS as it dehydrates your body more than traditional weight lifting.
• Progressive overload: I have a built-in progression system to make sure baseline parameters increase over time to avoid plateaux. 

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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