Table of Contents
- EMS training at home
- What is EMS? How does EMS work?
- EMS training at home with PEPPER
- What you need for effective EMS training at home
- The benefits of EMS training at home at a glance
- What should be considered with EMS?
- What can be trained with EMS?
- Creating a training plan for long-term motivation with EMS training at home
- The EMS training plan with PEPPER
- After EMS training: How to properly care for your products at home
- More questions and answers about EMS training at home
EMS training at home
EMS training at home offers more flexibility and convenience compared to EMS training in a studio. At home, you can train anytime without being tied to fixed appointments or the opening hours of a studio. For EMS training at home, you first attach the electrodes for the electrical impulses (e.g., in the form of an EMS suit, self-adhesive electrodes, or cuffs) and connect them to an EMS device or an app. Through the device or app, you can individually adjust the frequency and intensity of the electrical impulses from the electrodes during your home EMS training. While in EMS studios a trainer often makes the adjustments and supervises the training, you are entirely autonomous during EMS training at home. Some manufacturers of EMS products for home use offer introductions to EMS to ensure that both beginners and experts can use the EMS product correctly and train as effectively as in a studio with a trainer. EMS workouts typically last around 20 minutes and involve exercises that intensify muscle contractions throughout the body via electrical impulses.
What is EMS? How does EMS work?
EMS stands for electrical muscle stimulation. It is an innovation that simulates the body’s natural functions. Typically, the brain sends electrical impulses to the muscles to make them contract. In EMS training, however, the impulse does not come from the brain but from electrodes, for example, embedded in an EMS suit. These electrodes, which are placed on or stick to the skin, send electrical impulses to the muscles. Since the muscles cannot distinguish whether the impulse comes from the brain or the electrodes, the muscle contracts accordingly. This targeted muscle contraction can make EMS training at home as effective as strength training with weights.
EMS training at home with PEPPER
PEPPER offers advanced and high-quality EMS products for your EMS training at home. The first step to optimize your EMS training with PEPPER is choosing the right size for the EMS suit. The PEPPER EMS suit should fit snugly yet comfortably, ensuring the electrodes are properly positioned against the skin. The PEPPER EMS suit is stretchy, so it adjusts well to different body shapes. If any part of the suit feels loose, you can tighten it with the included straps. You can find our size calculator here.
In the PEPPER app, you can discover workout videos for strength training, cardio, mobility, and relaxation. The frequency during the exercises is synchronized with your movements, so you receive the electrical impulse to contract your muscles at the right time. You can individually adjust and save the intensity of the impulses for each body part. For beginners, it is recommended to start with a low intensity until you get used to the stimulation, and then gradually increase the intensity. If you are unsure whether everything is set up correctly, you can schedule an onboarding session with PEPPER, where an EMS expert will guide you. Simply send an email to [email protected]. Since the PEPPER EMS suit is wireless, offering a lot of freedom of movement, you can also engage in activities like cycling while wearing the PEPPER EMS suit in addition to classic workouts in the PEPPER app. If regular training and variety are important to you, the PEPPER app also allows you to create or have a personalized EMS training plan created to help you stick to your fitness goals more easily.
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What You Need for Effective EMS Training at Home
To perform your EMS training at home effectively, you should have the following equipment and consider the following:
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EMS Product: You need an EMS device. This can be an EMS suit or a vest with electrodes, but also cuffs, an abdominal belt, or adhesive electrodes. A high-quality device will offer multiple frequency and intensity levels to perfectly tailor your EMS training at home to your personal fitness goals.
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Control: To individually adjust the frequency and intensity, depending on the manufacturer, you will need an app or a remote control for your EMS product.
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Mat: Depending on the type of training and exercises you want to perform, it is advisable to have a yoga mat ready, for example, for floor exercises.
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Hydration: Like with any workout, you should have something to drink nearby during EMS training. Although EMS training usually lasts no more than 20 minutes, it can be quite strenuous.
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Space: Make sure your workout area at home is large enough to perform the exercises correctly. But do not worry, EMS training at home typically does not require much space.
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Warm-Up: Before starting EMS training at home, you should always do a brief warm-up. This not only prepares your body for the workout but also ensures you start sweating slightly, which helps the electrodes of your EMS device transmit electrical impulses more effectively to the muscles.
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Recovery Time: It is important to give your body time to recover after each EMS session so it can rest properly before the next workout. For EMS beginners, it is recommended to train once a week at first. As your body becomes accustomed to EMS training, the frequency of the sessions can gradually be increased.
The benefits of EMS training at home at a glance
- Your muscles are specifically stimulated and trained through EMS, which can lead to faster progress in muscle building compared to traditional strength training.
- A training duration of 20 minutes is sufficient to build your muscles.
- EMS training is gentle on your joints, as you do not need to lift heavy weights to strengthen your muscles. EMS training at home can also be used for rehabilitation.
- You can customize EMS training at home to match your fitness level and goals.
- Whether you are a beginner or an expert in EMS, whether novice, intermediate, or a professional athlete, EMS training at home is suitable for everyone.
- With EMS training, you are flexible in terms of time and location. Since the EMS equipment is not heavy and you do not need a lot of space for a workout, you can train at home or on the go.
- When doing EMS training at home, you are independent of a gym, meaning you save not only on training costs but also on travel time. Additionally, you do not have to adhere to fixed appointments or gym opening hours.
What should be considered with EMS?
These aspects should be kept in mind when doing EMS training at home:
“Less is more”
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For EMS training to be effective, the EMS suit, which conducts the electrical impulses to the muscles, must fit tightly against the body. The intensity of the impulses should be adjusted appropriately. Impulses that are too strong can cause pain and are not beneficial! |
EMS Suit
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With successful training, the EMS suit may become looser due to physical changes. In this case, the included straps should be used to adjust any loose areas. If the straps no longer help, it is advisable to purchase a new, well-fitting suit. |
Consultation
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EMS is generally not recommended for pregnant women. Risk patients and individuals with pre-existing conditions or other health issues should always consult a doctor first to determine whether EMS training is appropriate for them. |
Misinformation
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Sporting activity is required during EMS training! A common myth is that wearing the EMS suit alone, without additional movement, can build muscles or even lead to weight loss. This assumption is false! |
What can be trained with EMS?
With EMS, you can target and strengthen almost all muscle groups. EMS training at home can include various sports activities like strength training or other sports such as yoga, jogging, or boxing. The versatile application of EMS makes it particularly attractive.
These muscles can be trained during EMS training at home:
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Arm muscles: During EMS training, you can perform exercises like bicep curls to train your arms in a joint-friendly way without weights.
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Chest muscles: Exercises like push-ups enhance the muscle contractions in the chest area during EMS training, ensuring that the muscles are targeted effectively, helping you build strength faster.
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Abdominal muscles: With EMS, you can also strengthen your abdominal muscles effectively. Exercises like planks can be done while wearing EMS gear, leading to quicker improvements in stability and core strength.
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Upper and lower back: The back muscles can also benefit from EMS training at home, without the need for weights. Training the back muscles with EMS, for example with Superman lifts, not only strengthens the muscles but also improves posture and can help alleviate back pain from prolonged sitting.
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Leg muscles: Exercises like lunges can also be used to train the leg muscles with EMS.
In addition to the classic exercises, you can also incorporate more dynamic exercises into your EMS training at home, going beyond static movements for even more variety and effectiveness.
Creating a training plan for long-term motivation with EMS training at home
Why is having a training plan always a good idea? An EMS training plan provides the ideal balance of motivation, flexibility, and structure. It ensures that you can easily integrate your EMS training at home into your daily routine while also training regularly. Additionally, you can flexibly adjust your EMS training plan at any time to match your personal fitness level, preferences, and goals. Along with flexibility, a training plan helps you efficiently use your time during EMS training at home and keep track of your progress, enabling you to reach your fitness goals step by step while maintaining motivation.
Below is an overview of how to best structure your EMS training plan to achieve your goals and stay motivated:
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Define clear goals: What do I want to achieve with EMS training? For example, you can set goals such as building strength, improving endurance, boosting fat burning, or increasing flexibility.
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Consistency: Consistency is important in any sport, including EMS. However, the frequency of training sessions should not become a burden in your daily life.
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Varied exercises: Pick different workouts for each training week or incorporate other activities like jogging into your training plan to make your EMS training more varied and motivating.
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Track progress: Keep an eye on your progress, as this will motivate you to stay on track. But be patient, progress takes time.
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Celebrate and reward achievements: Whether you have increased the intensity of your EMS training or you are ready for more EMS sessions per week, celebrate these achievements and reward yourself to stay motivated.
The EMS training plan with PEPPER
The PEPPER EMS training plan allows you to reach your fitness goals through EMS training. Whether you are a beginner or a professional athlete, whether you are focused on flexibility, strength, or endurance training, and whether you are doing EMS training at home or on the go, PEPPER has everything you need. In the PEPPER app, under “Activate the weekly plan,” you can create your personalized EMS training plan for the week, based on your favorite exercises and preferences. Alternatively, the app offers the option to create a customized plan for you, taking into account your previous EMS experience, your fitness level in terms of cardio and strength training, as well as your personal preferences to keep motivation high. With PEPPER, you can structure your training in various ways, train flexibly, and track your progress. You can also decide how often you want to train with EMS per week. The workouts in the PEPPER app consist of full-body exercises and last around 20 minutes.
After EMS Training: How to properly care for your products at home
For long-lasting durability and optimal functionality, proper care of EMS devices and EMS clothing is crucial, especially after EMS training at home. The exact care instructions for each EMS product depend on the manufacturer. In general, EMS clothing, such as an EMS suit, does not need to be washed after every EMS training session at home, instead, it can simply be aired out based on personal preference.
For example, PEPPER EMS products should be cared for as follows after EMS training at home:
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Remove the battery: The battery in the PEPPER EMS suit must be removed before washing the suit.
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Charge the battery: Although the PEPPER battery lasts for about 10 EMS training sessions without charging, do not forget to charge it regularly so you are ready to start every training session without delay.
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Washing the PEPPER EMS suit: The PEPPER EMS suit can be machine washed at a maximum of 30°C using regular detergent. Do not use fabric softener.
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Air drying: After washing the PEPPER EMS suit, it is best to let it air dry. The PEPPER EMS suit should not be dried in a dryer.
More questions and answers about EMS training at home
How effective is EMS at home?
EMS at home can be just as effective as conventional exercise for muscle training. It has been proven that EMS training can improve strength and performance in a shorter amount of time, and muscles are trained more specifically compared to traditional strength training. Additionally, well-known athletes like Usain Bolt have relied on EMS training as a key part of their routine during their sports careers to enhance performance and promote joint-friendly rehabilitation. While EMS training at home is effective when done correctly, it is also recommended to maintain a healthy and balanced diet. Moreover, other forms of exercise should be incorporated alongside EMS training, as EMS alone may not sufficiently train aspects like endurance and coordination, which are also essential for balanced fitness training.
How good are EMS devices for home use?
Depending on the design and manufacturer, EMS devices for home use vary greatly in functionality and quality. While some devices offer similar intensities and frequencies as those in an EMS studio, there are also alternatives that may not function adequately. Before purchasing a device for EMS training, it is important to check the intensity and frequency of the EMS product. Given the wide variety of EMS devices available (such as EMS suits with or without cables, belts that only target the abdomen, or products consisting of self-applied electrodes), you should carefully consider your goals for EMS training in advance.
An EMS full-body suit, like the PEPPER EMS suit, is ideal for those looking to train their entire body holistically, as it can stimulate nearly all muscle groups simultaneously. Additionally, thanks to its wireless innovation, it provides greater flexibility and comfort during training. Proper use of an EMS device for home use is also crucial. For this reason, some manufacturers, such as PEPPER, offer introductions on how to use the EMS device to ensure optimal results.
Can you lose belly fat with EMS?
EMS alone does not directly reduce belly fat, as belly fat is primarily lost through a calorie deficit and regular physical activity. However, by increasing muscle activation, which leads to higher calorie consumption and a stimulated metabolism, EMS can contribute to weight loss. Additionally, EMS training at home can improve blood circulation, which supports overall fat burning. Nevertheless, EMS cannot replace a healthy lifestyle, so it is important to maintain a balanced diet and regular exercise alongside EMS training.