EMS Training - Electrical Muscle Stimulation

Fitness has become a popular trend these days, with everyone working towards fat loss, muscle building, and getting that six-pack. However, with the busy work schedule, it may not always be possible to find the time to go to the gym after work. This is where EMS Training becomes very suitable for everyone. This exercise is not limited by location or equipment, and the training time is relatively short, allowing you to "sweat profusely" in a short amount of time, leveraging your time efficiently. It can achieve the effects of fat loss and muscle building in a short period.

What is EMS Training?

EMS Training has become one of the most popular weight loss methods these days. It has long been a top choice for training among the elites in Europe and the US, such asVictoria Secret Model's and 100m sprinter Usain Bolt etc.

EMS (Electric Muscle Stimulation) is 電刺激肌肉 in Chinese. It is a form of exercise that combines high-intensity training and interval training. EMS involves performing high-intensity exercises that consume up to 90% of one's personal physical capacity for a short duration, followed by a 10-second rest period to increase the body's oxygen demand, thereby reducing the body's fat percentage. EMS can quickly burn calories and achieve the effects of weight loss and muscle training. Moreover, it is not limited by time or equipment, making it particularly suitable for the lifestyle and environment of Hong Kong people.

What are the benefits of EMS Training?

• Since the electric current activates the motor units within the body, it causes the muscles to contract against each other, without the high technical requirements of specific body parts as in traditional exercises.

• High-intensity training can burn more calories, while also improving cardiovascular function and promoting the release of adrenaline.

• It burns fat efficiently and saves training time.

• It burns fat without losing muscle mass; high-intensity training can strengthen the entire body's muscles, improve personal physical capacity and endurance, and accelerate the body's metabolism

• Compared to traditional fitness, there is no equipment or waiting limitation, so you can start training anytime, anywhere.

• It is particularly suitable for people suffering from muscle weakness or pain, as it helps them regain muscle awareness and prevent muscle atrophy.

• EMS can enhance the "after-burn effect", where fat continues to be burned for up to 96 hours after the workout, so it is recommended to train no more than 2 times per week.

• Notably, it is "joint-friendly" compared to weight training, and can reduce the risk of chronic diseases, improve vascular health, cholesterol, and insulin sensitivity, as well as help combat type 2 diabetes.

EMS Personal Training Workout Routine

EMS training follows a "workout-rest" cycle. During EMS training, the heart rate should be maintained at 70-90% of the individual's maximum heart rate, while during rest periods, it should be 60-65%. EMS training should be done only 2 times per week. A 10-minute warm-up is required before each training session. For beginners and intermediates, each training session lasts about 20-30 minutes. Each exercise set lasts 30 seconds, followed by a rest period of less than 10 seconds.

EMS Exercises for Beginner

1. Side Lunge with Resistance Band 

• Step 1: Stand upright, chest up and abs engaged, eyes focused behind your heels, while squatting down with knees bent at 90 degrees, and holding a resistance band/fitness ball, feeling the tension on both sides of your body.

• Step 2: Stand up, quickly pulling your hands upwards in front of your body, aiming your eyes above the horizon.
  

2. Single-Arm Dumbbell Goblet Squat 

• Step 1: Stand upright, chest up and abs engaged, eyes focused forward and backwards, while squatting down with knees bent at 90 degrees, holding a dumbbell with one arm extended.

• Step 2: Stand up, maintaining chest up and abs engaged, straightening your knees. Control the movement by counting "1001" on the descent.

3. Plank 

• Step 1: Lower your body into a push-up position, with your arms bent at 90 degrees, balancing on your toes, while engaging your core and maintaining a neutral spine.

• Step 2: Hold this position for 60 seconds, breathing steadily.

4. Single-Arm Plank 

• Step 1: Lower your body into a push-up position, with your arms bent at 90 degrees, balancing on your toes, while engaging your core and maintaining a neutral spine.

• Step 2: Extend one arm towards the front, holding this position for 30 seconds, breathing steadily.

For more information or trial session, please contact TX Club..