Your EMS training plan for home
EMS training helps stimulate muscles more effectively, leading to an increased training efficiency. EMS can help you overcome training plateaus and achieve your fitness goals in no time. In addition to targeted muscle building, endurance can be improved through Cardio EMS training. For the optimal mix, a specific EMS training plan is essential. We’re here to help you create it!
Table of Contents
- How often can you do EMS?
- How intense should EMS be set?
- Why an EMS training plan works
- Key considerations for an EMS training plan
- EMS training plan for beginners
- EMS training plan for advanced users
- Your individual EMS training plan with the PEPPER app
- Frequently asked questions about the EMS training plan
How often can you do EMS training?
Before creating your EMS training plan, it’s important to first understand how often EMS training is recommended. How much EMS training per day is allowed? Since EMS sessions are considerably more intense than regular training, you should plan adequate rest periods. Initially, allow at least two days between sessions to give your body ample time to recover. Each session typically lasts around 20 minutes and is 300 times more effective than training without EMS. Based on your fitness level and EMS experience, you can plan around 1 to 4 EMS sessions per week. However, it’s recommended not to exceed 50 minutes of EMS strength training per week. Cardio training and relaxation with EMS can be done more frequently.
How intense should EMS be set?
In addition to the frequency of EMS training, you can adjust the intensity of the impulses. For beginners, it’s recommended to start with a lower intensity, around 20%, and gradually increase it. This largely depends on personal comfort and how you feel each day. Your sweat level can also influence what intensity feels best for you.
Why an EMS training plan works
An EMS training plan provides both structure and flexibility, helping you stay motivated and reach your fitness goals.
Structure
| Your EMS training plan ensures you train regularly, making exercise a routine part of your day. |
| With an EMS training plan, you achieve a balanced workout (cardio, strength, and relaxation) and remember to include sufficient rest periods to avoid overtraining. |
| An EMS training plan allows you to fully focus on the workout itself rather than constantly deciding when, what, and for how long to train. This leads to more efficient use of your valuable training time. |
Flexibility & Variety
| The EMS training plan can be customized to you personally. It considers your EMS experience, fitness level, and training preferences and goals. |
| Of course, your plan can be adjusted at any time. If you identify personal strengths and weaknesses over time, the EMS training plan can target them specifically. |
| Incorporating varied exercises into the EMS training plan helps prevent boredom and increases motivation. There’s nothing standing in the way of a diverse workout. |
Motivation & Goal Achievement
| Your EMS training plan supports self-monitoring. It shows you what’s left to complete, helping you stay committed to the routine. |
| With your EMS training plan, you can celebrate achievements. Checking off completed exercises is a great feeling of success and a motivation booster! |
| Good planning ensures steady progress and makes your progress measurable. This way, you move step-by-step closer to your fitness goals. |
Key considerations for an EMS training plan
EMS training with the PEPPER suit activates and strengthens all key muscle groups simultaneously, making it an effective full-body workout. To reach your fitness goals and build deep muscle efficiently, keep the following points in mind for your EMS training plan:
- As an EMS beginner, start with one EMS session per week and use a low pulse intensity.
- Include adequate rest days in your EMS training plan.
- Train consistently to maintain your progress.
- Always warm up thoroughly before each EMS workout. If you’re using the PEPPER app, warm-up exercises are already included in the training videos.
- Even with short sessions, remember to stay hydrated!
EMS training plan for beginners
As an EMS beginner, your EMS training plan should not be overly packed. Start slow with just one EMS training session per week.
Download the PEPPER app now and sign up for the 12-week challenge by PEPPER. You will receive a free EMS training plan, including workout videos tailored for your EMS sessions.
Get your EMS training plan by PEPPER here:
Lunges
When doing lunges with EMS training, maintaining an upright posture is essential. The front foot should be stable on the floor while the back knee moves toward the ground without touching it. Ensure that the front knee does not go past the toes. Choose an appropriate EMS intensity to target muscles effectively and avoid overload. Perform the movement slowly to fully activate the muscles.
Hip Raises
When doing hip raises with EMS, it’s crucial to keep your back straight and slowly lift the hips until a straight line forms from shoulders to knees. Engage the glute muscles and lower the hips in a controlled manner. The EMS intensity should be set to effectively activate the glutes and lower back without straining them.
Push-Ups
For push-ups with EMS, maintaining a straight posture is key to effective muscle activation. Place your hands shoulder-width apart and keep elbows close to the body. Breathe evenly and adjust the EMS intensity to match your fitness level, avoiding overloading. Perform the movement slowly and in a controlled manner to maximize the effects of EMS training.
Plank
For planks with EMS, it’s essential to keep your body in a straight line from head to heels. Position your elbows directly under your shoulders. Maintain core tension and avoid letting your hips sag. An adjusted EMS intensity will help activate the deep muscles effectively. Breathe evenly as you hold the position.
Squats
For squats with EMS, maintain an upright posture with knees aligned with the toes. Your feet should be shoulder-width apart. Avoid letting your knees go past your toes when bending. Choose an EMS intensity that challenges your muscles without overloading them. Perform the movement slowly to stimulate the muscles effectively.
CrunchES
For crunches with EMS, it’s important to keep the lower back on the ground to target the abdominal muscles effectively. Slowly lift the upper body without pulling on your neck, and lower it in a controlled manner. The EMS intensity should be set to engage the abs effectively without straining.
EMS training plan for advanced users
For advanced EMS users, the EMS training plan can also include multiple sessions. It is essential to have a good mix of endurance and strength training. Your EMS training plan should contain a maximum of 50 minutes of EMS strength training per week. Of course, you can use the same exercises as beginners and make them more challenging by using resistance bands or dumbbells. Higher pulse intensities also increase the load and difficulty of your training. Additionally, you can add relaxing exercises like stretching to your EMS training plan at any time.
Download the PEPPER app now and start the 12-week challenge by PEPPER. You will receive a free EMS training plan along with workout videos for your EMS training.
Sign up here for your EMS training plan from PEPPER:
Your individual EMS training plan with the PEPPER app
With the PEPPER app, you can create your individual EMS training plan. You have the opportunity to get help in creating your EMS training plan by indicating your fitness level, EMS experience, and training preferences. You can adjust or expand this EMS training plan at any time independently, or even design it entirely by yourself. This way, you’ll achieve your goals particularly quickly and effectively! What are you waiting for?
Frequently asked questions about the EMS training plan
What exercises can be done with EMS?
Since EMS training primarily increases the effectiveness of workouts, all classic fitness exercises can generally be performed with EMS. These include, for example, push-ups, crunches, or planks. EMS can also be used for other sports such as jogging or tennis.
How strong should the EMS impulse be set?
The strength of the impulse for EMS training largely depends on personal feelings and daily condition. For beginners, it is advisable to start with a lower intensity and gradually increase it. The level of sweating also influences which intensity feels comfortable.
Can you do too much EMS?
As with all sports, it is important to pay attention to sufficient rest periods in EMS training as well. Especially beginners should not train with EMS more than once a week.
How quickly can you see results with EMS?
EMS training is very effective. Significant improvements in strength and performance can be seen within 4 to 6 weeks.
How effective is EMS for the abdomen?
EMS training is very effective for the whole body, including the abdomen. With the help of EMS, blood circulation can be improved and fat reduction increased. Moreover, the metabolic rate is boosted, and blood circulation is enhanced (EMS and Weight Loss).
How long should I stick to my EMS training plan?
Generally, the longer, the better. Although results can already be seen after a few weeks, regular exercise is important for staying fit in the long term. Therefore, it is advisable to develop routines using the EMS training plan and maintain them.
Can I adjust my EMS training plan independently in the PEPPER App?
Of course, you can independently adjust your training plan in the PEPPER app according to your wishes and preferences at any time. You will have a wide range of training sessions to choose from.