What is Electro Muscle Stimulation (EMS) training?

Electro Muscular Stimulation (EMS) is a form of stimulating muscles using light, painless, electric impulses. Just as our central nervous system sends electrical impulses to control our muscle action, EMS replicates this natural process, sending electrical impulses to muscles for the purpose of strength training and fitness. However, with Electro Muscle Stimulation, the process can be intensified, reaching deeper muscle layers which are difficult to activate through conventional exercise.

How does EMS training work?

EMS training at Future Fit is a full body workout that doesn’t only target one specific muscle group. During EMS training, up to 90% of muscles are activated simultaneously and the muscle contractions are of higher quality and more intense than a voluntary exertion can do alone. Compared to conventional weight training, EMS training activates deeper muscle groups leading to better balance amongst the muscles in the body and increased core stability. Future Fit EMS devices are able to stimulate multiple muscle groups simultaneously, allowing for a repeated activation of the whole body. You’ll always do your EMS training under the guidance of a personal trainer who can activate eight muscle groups individually (such as the lower back, stomach, biceps and glutes) according to your goals and needs.

How is Future Fit different from other EMS providers?

Future Fit studios specialize only in EMS training. This allows us to provide a full-time personal training service, which we consider to be the major factor in enabling you to reach your training goals and for you to save time. Our trainers use the most intense and most effective programme of the EMS device suitable for each individual. A personal trainer guides your training every step of the way ensuring you get the full benefit of each and every workout. Our specialization in EMS training also allows us to work with a simple price and membership system, without any hidden or additional costs for extra services.

How long does a training session last?

The training itself lasts 20 minutes. The pre-workout consultation, getting in and out of your EMS suit, as well as post-workout relaxation and shower, take between 5 and 10 minutes. All in all, the session takes around 35 minutes. Worth mentioning, your first session will be double the time of the normal sessions, as you are going to have a full health check before you can start your EMS training.

Why should I only train once a week?

In order to achieve the most effective results for muscular adaptation and physical functioning, your body needs time to rest and recover. Research shows that recovery and adaptation periods after whole-body Future Fit EMS training sessions are significantly longer than for weight and resistance training. It is not beneficial to train more often to gain better results because Future Fit EMS training is so intense and effective, you only need one session per week.

How soon will I see results?

You’ll feel a difference after your first EMS training session. As your body releases endorphins and as most major muscle groups in your body have been activated, you will experience increased physical awareness, resulting in an improved posture. After a day or two, you’ll feel some muscle stiffness, which is normal and is indicative of your body’s recovery process. Within a period of about 4 weeks, you’ll feel stronger and different muscles will improve to coordinate movements more effectively. After roughly 6 to 8 sessions (6 to 8 weeks) you will not only feel but also see a visible difference from the EMS training in the form of gradually increased muscle formation and a possible reduction in body fat (depending on your diet). Therefore, EMS training should be done regularly along with a healthy meal plan to ensure and maintain optimal results.

What improvements can I expect from training with Future Fit?

Over the last few decades, an extensive amount of research has proven the effectiveness and scientific validation of EMS training. Amongst others, areas of improvement include:
– Maximum strength
– Strength endurance
– Hypertrophy (muscle growth)
– Speed, responsiveness and agility
– Perceived physical well-being
– Balancing of muscular imbalances (i.e. reduction of back pain)

Does EMS training hurt?

No, any type of physical training is an activity that requires you to get out of your comfort zone, but never to hurt you!

Is EMS training safe?

Yes, EMS training is completely safe and does not harm or hurt your body. EMS training imitates the natural principle of muscle contraction, which is a result of the interaction between the brain, the central nervous system and muscle tissue. Future Fit EMS uses a low frequency stimulus to activate intense muscle contractions and your personal trainer will ensure your individual training levels are an optimum fit for you. In comparison to other strength training, EMS training is known to be particularly gentle on joints.

Why is is Future Fit EMS so effective?

Future Fit offers the clients a unique personal training experience. Future Fit trainers combine the electrical stimuli into your deep muscle fibers with dynamic movements to achieve your fitness goals. Future Fit Studios offer a range of sessions these include strength and muscle shaping sessions and fat loss and cellulite sessions. Overall, it is the fastest way, for anyone, to achieve their own fitness goals.

Can I lose weight with EMS?

Yes, in the first phase of the training, you will lose inches due to your muscles tightening, and in the second phase, fat depots are attacked. You also burn more calories because your muscle activity is working five times harder, which means that energy consumption will increase and fat burned.

Why is EMS technology much more effective than conventional weight training?

The EMS full body workout activates over 90% of the muscle fibers at the same time during each contraction. As opposed to conventional strength training, deeper muscles are used, as well. Therefore, the training produces a much greater effect.

Can anyone do EMS training?

EMS training with Future Fit has been scientifically proven to be effective for people of different age groups and different fitness levels. This means a performance athlete with many years of training experience can train next to a person who has been physically inactive for many years. However, certain medical conditions are known to be contraindications and EMS training with Future Fit is not recommended in certain cases (see Is EMS Training Safe?). For some medical conditions, a doctor’s consent might be needed and suitability for the training needs to be assessed on an individual case-to-case basis. Medical conditions* requiring assessment include the following:
– Circulatory disorders, acute stroke, stent, thrombosis and cardiovascular diseases (i.e. arteriosclerosis)
– Bleeding, bleeding tendency or hemophilia
– Diabetes mellitus
– Abdominal wall hernia or inguinal hernia
– Severe neurological disorders (i.e. epilepsy, multiple sclerosis, amyotrophic lateral sclerosis etc.)
– Acute operation (within 8 weeks, depending on individual case)
– *Please note: the above list is not exhaustive and if you have any medical condition which could be affected by EMS training, it is your responsibility to inform your trainer and doctor so an appropriate assessment can be made.

Are there long-term side effects of EMS training?

No. Future Fit EMS training has been extensively researched over the past few decades, and there are no side effects were noticed by EMS users.

What does Sports Science say about EMS?

EMS training has been used for decades in the fields of sports medicine and rehabilitation. Over the last 10 years, EMS training has widened its spectrum of application to include general fitness and sports performance. Therefore a wealth of research information exists on EMS training amongst its different areas of application and has proven its scientific effectiveness. Some of the most significant research findings have shown positive training effects on muscle-mass Research from the German Sports University Cologne (Filipovic et al., 2012; Speicher et al., 2008) found significant improvements in speed and maximum strength after a period of EMS training. Research in the field of rehabilitation at the University of Bayreuth (Boeck-Behrens et al., 2002) has shown significant levels of pain relief in participants suffering from back pain. EMS training has further shown to be an effective training method for the elderly (Kemmler & Von Stengel, 2012) and for cardiologic patients, as research from Bad Oeynhausen has shown (Fritzsche et al., 2010).

Is it possible to have an electric shock during the training?

No, never! Due to the fact that the device works with a battery, there is no chance to have an electric shock during the training. The maximum impulse that is generated is very low and doesn’t affect the skin or harm your body.

What should I eat/ drink before training?

EMS training with Future Fit is a high intensity training session and it is therefore important to have a sustainable meal (carbohydrate and protein-based) 2 to 3 hours before training. We also recommend drinking at least 500ml water an hour before training to ensure proper hydration. Avoid heavy, starch-based meals and sugary or carbonated drinks before your EMS training session.

What do I wear to a training session?

Come as you are! For your trial, we will provide you with the specially designed Future Fit shirt and tights you need for an EMS training session. When you sign up you can purchase your own set or make use of our laundry service that gives you access to a set of garments and a towel at each session. You can train barefoot or wear trainers.

Can I train with a partner/ friend?

Yes. Each training session can accommodate two people. It’s often more fun and motivating if you train with someone you know, so we strongly encourage it.

What is diet or eating programme recommended by Future Fit?

There are many nutrition programmes out there and there is no perfect fit for all. We offer general nutritional guidelines free of charge. We have qualified nutritionists who can work out the best nutrition program for you so you can get the best results in the shortest possible time.

How does Future Fit select their trainers?

All trainers at Future Fit are experienced and qualified personal trainers, health professionals or sports scientists. The wide range of experience in our national trainer team is not just limited to EMS training − our personal trainers have professional background knowledge about fitness training and can advise you on training and nutrition-related questions.

How do I get started with Future Fit EMS training?

EMS sessions, at Future Fit, are recommended once a week, as it is extremely demanding on your body. For the best results, your body will need time to rest and regenerate its tissues. It doesn’t matter what your fitness level is, you can start training with Future Fit immediately and get the body you want easily and quickly.

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