Studies and Publications on the Effectiveness and Tolerability of EMS Training

Important Notice

In the development of myostyle, we have incorporated not only our personal experience, but also the findings of numerous Scientific Studies. Find out here what Sports Medicine has to say about the effectiveness and benefits of EMS training!

DISCLAIMER:

myostyle is an EMS Training system for home use. To ensure healthy training and to avoid muscle strain, you should follow the instructions in the myostyle SmartApp and always listen to your body. As with other training programs, a medical consultation is recommended in case of doubt.

myostyle is not a medical device. We cannot and do not wish to make any statements here about any medical effectiveness and certainly do not make any promises of a cure.

The Studies presented here merely provide an insight into the current state of research on EMS technology and do not claim to be conclusive. These studies are written by experts for Experts - Doctors, Physiotherapists, Sports Scientists etc. - and should be read in this context. We have made every effort to summarize the most important results in an easily comprehensive manner.

More Muscle Strength: EMS training more time-efficient than high-intensity training (HIT)

EMS Training achieves a similar growth in Muscle strength and Mass as intensive Strength Training - but with significantly less time investment. This was shown in a study by the Institute of Medical Physics at the University of Erlangen, in which untrained men aged between 30 and 50 took part for 16 weeks. The HIT group trained 2 x 30 minutes per week, while the EMS group only trained 3 x 20 minutes per 2 weeks.

Kemmler et al: Whole-body electromyostimulation versus HIT strength training - influence on body composition and muscle strength. In: Deutsche Zeitschrift für Sportmedizin 2015.

Measurable Performance Improvement: How Active Athletes Benefit from EMS

EMS training can significantly enhance key athletic performance parameters such as maximal strength, explosive strength, jumping power, and sprinting strength. This is true not only for untrained individuals but also for active athletes.

A 2012 meta-study by the German Sport University Cologne showed that trained elite athletes with a high level of fitness can further improve their strength levels through EMS workouts.

Filipovic et al.: "Electromyostimulation—A Systematic Review of the Effects of Different Electromyostimulation Methods on Selected Strength Parameters in Trained and Elite Athletes". Journal of Strength and Conditioning Research 2012.

That recreational athletes also benefit from EMS training sessions was demonstrated by a study with male players from an amateur ice hockey league. Over 12 weeks, they completed one 20-minute EMS training session per week. The study noted not only a significant performance increase but also suggested that this improvement is likely even more pronounced in recreational athletes due to their higher training potential compared to elite athletes.

Schuhbeck et al: The Influence of WB-EMS-Training on the Performance of Ice Hockey Players of Different Competitive Status. In: Frontiers in Physiology 2019.

Chronic Back Pain: 20 minutes of EMS training per Week as Effective as Complex Therapy Concepts

EMS training can noticeably alleviate non-specific chronic back pain and also improves muscle strength and function. A study carried out at the University of Erlangen-Nuremberg shows that regular short EMS training sessions over a period of 6 months achieve similarly good results to significantly more complex traditional forms of therapy (in this case: 4-week day clinic with Physiotherapy, Physical Therapy, Psychotherapy, Occupational Therapy and Patient Education). At the same time, positive mention was made of the time saved, as the EMS group only trained for 1 x 20 minutes per week.

Konrad et al.: The effects of whole-body electromyostimulation (WB-EMS) in comparison to a multimodal treatment concept in patients with non-specific chronic back pain. In: PLoS ONE 2020.

For successful relief of lower back pain, see also Weissenfels et al: Effects of Whole-Body-Electromyostimulation on low back pain - a review of the evidence. In: Deutsche Zeitschrift für Sportmedizin 2017.

Fitness Training for the Elderly: EMS to combat Obesity and Muscle Atrophy

EMS Whole Body Training is an efficient preventive training for older people with Metabolic Syndrome (Overweight, High Blood Pressure, Sugar and Fat Metabolism Disorders). A study by the University of Erlangen-Nuremberg with Men aged 60-70 years shows that regular short EMS workouts melt abdominal fat and build muscle mass. The low training volume (approx. 45 min/week) was also positively emphasized here.

Kemmler et al: Influence of Electromyostimulation Training on Body Composition in Older Men with Metabolic Syndrome. In: Deutsche Zeitschrift für Sportmedizin 2010.

Dangerous intensity? With EMS Training, correct implementation is essential

As EMS technology becomes more widespread, the number of sports science and medical case studies is increasing. Alongside numerous pieces of evidence supporting the positive effects of this training method, you can also find warnings - both regarding the suitability of EMS training for people with certain pre-existing conditions and the risk of overtraining.

This provides a detailed discussion on absolute and relative contraindications for EMS training. Fachbeitrag.

The risk of overtraining is addressed in the recently updated international "Guidelines for Safe and Effective Whole-Body EMS -Training”:

"Due to its ability to simultaneously stimulate all major muscle groups with an intensity beyond the maximum (impulse), WB-EMS is an effective technology, albeit potentially harmful when used incorrectly. Competent and responsible application of WB-EMS is crucial for achieving positive effects while also avoiding negative consequences."

Kemmler et al.: Position statement and updated international guideline for safe and effective whole-body electromyostimulation training - the need for common sense in WB-EMS application. In: Frontiers of Physiology 2023.

Among other recommendations, it is advised to:

Before starting an EMS training program, perform a sports physical examination, which is also standard practice for other types of intensive training
Increase the intensity slowly - in the first 8-10 weeks only 1 x 20 min EMS training session per week, then more frequently but with at least a 4-day break between training sessions
Only perform EMS workouts when you are in good physical condition, e.g. not under the influence of alcohol and not when you have a fever.
make sure you have enough energy and sufficient fluid intake - ideally a light but carbohydrate-rich snack with around 250 kcal 2 hours before the workout, as well as 250-500 ml of fluid 30 minutes before the workout and immediately afterwards
seek medical advice if you feel unwell and/or experience discomfort during and/or after EMS training

Elevated CK values due to EMS training?

Whether it's EMS or traditional strength training, intensive workouts can elevate CK levels. Exceptionally high levels can indicate overtraining - something to be avoided, of course. As noted in the guidelines quoted above, a gentle start with gradual intensity increase is crucial.

This is also confirmed by a study that examined training novices and marathon runners: After the initial intense EMS workouts, expectedly elevated CK levels were observed, which, however, did not have any negative health consequences. However, after just 10 weeks, the increase was significantly lower than at the beginning, indicating that the muscles had adapted to the training stimulus (repeated bout effect).

Kemmler et al.: (Very) high creatine kinase (CK) levels after Whole-Body Electromyostimulation. Are there implications for health? In: International journal of clinical and experimental medicine 2016.

What “CK” actually is, how the CK value is measured and reference values apply is explained by Dr. Emal Fakhri im Experteninterview with myostyle.