Exercise tips: 6 precautions you must take during electrical muscle stimulation training

Drink plenty of water before and after your EMS session to stay hydrated. The electrical impulses can cause increased muscle contractions and sweating, leading to dehydration if not properly hydrated. (Image: Canva)

EMS (Electrical muscle stimulation) training is a form of exercise that involves the use of low-level electrical impulses to stimulate muscle contractions. These impulses are delivered through electrodes placed on the skin, targeting specific muscle groups. EMS training is often used for strength training, muscle rehabilitation, and physical therapy.

By delivering low-level electrical impulses through electrodes placed on the skin, EMS induces muscle contractions, leading to increased muscle activation compared to traditional exercises alone. EMS can also enhance athletic performance by improving strength, speed, and agility. Furthermore, it can boost metabolism and aid in fat loss when combined with a balanced diet and cardiovascular exercise. However, before doing anything new one needs to be sure of steps one wants to take and here are the guidelines before you take up EMS training.

Precautions to take during EMS training include:

Qualified instructor: Ensure that your EMS training sessions are conducted by a qualified instructor who is knowledgeable about the equipment and techniques, says fitness trainer Marcelle D’souza. They can tailor the workout to your fitness level and goals, ensuring safety and effectiveness.

Proper equipment: Use high-quality EMS devices and electrodes to minimise the risk of skin irritation or burns. Ensure that the equipment is properly maintained and calibrated.

Hydration: Drink plenty of water before and after your EMS session to stay hydrated. The electrical impulses can cause increased muscle contractions and sweating, leading to dehydration if not properly hydrated.

Appropriate clothing: Wear comfortable clothing that allows for freedom of movement during the workout. Avoid wearing metal jewelry or accessories that may interfere with the electrical impulses.

Skin preparation: Cleanse your skin thoroughly before applying the electrodes to ensure good conductivity. Avoid applying lotions, oils, or creams to the skin before the session, as they can create a barrier and reduce the effectiveness of the electrical impulses.

Communication: Inform your instructor if you experience any discomfort or unusual sensations during the session, says D’Souza. They can adjust the intensity or placement of the electrodes to ensure your safety and comfort.

Moderation: Start with shorter sessions and gradually increase the intensity and duration of the workouts as your fitness level improves. Avoid overexertion and listen to your body's signals to prevent injury.

By following these precautions and working with a qualified instructor, you can safely enjoy the benefits of EMS training while minimising the risk of adverse effects.