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EMS impact on muscle fibre recruitment

The importance of being active for fat loss

Exoflow > The importance of being active for fat loss

The importance of being active for fat loss

It is essential to keep active so that you can maintain good mental health, physical health and of course ensure you maintain healthy body weight. 

EMS training is a fast and effective 20-minute workout that can combine multiple facets of training to help keep you active and moving. EMS training is a great way to incorporate exercise especially if you do not like spending hours in the gym working out and you are time poor.

As you know, movement is one of the key components for fat loss and combined with an EMS exercise routine it is easy to quickly see the results you are looking for. Read More:

One of the very first thoughts that comes to mind when the word fat loss is heard, is of course exercise. The Australian department of health recommends being active 2.5 to 5 hours a week for 18 to 64 year old or the equivalent vigorous exercise of 1.25 – 2.5 hours. For People above the age of 65 it is recommended that 30 minutes a day will keep you fit and healthy

The great thing about fat loss with EMS is that it is an effective and less time-consuming way to go about your exercise. EMS training is an amazing tool for fat loss as it allows for greater muscle contractions as well as deeper muscle activation. This in turn can add in burning more calories due to the more intense training stimulus. A 20-minute EMS workout for fat loss will result in over 150 times more muscle contraction than your average workout.

The key drive to help with fat loss is the ability to build more lean muscle which can be achieved at a greater rate with the help of an EMS fat loss workout. This is due to the higher amount of muscle activation we just mentioned. An EMS fat loss workout can activate up to 90% of your muscles compared to a regular HIIT or strength workout that may only activate between 40% and 60% of your muscles.

Fat loss and a calorie deficit

It is vital to note that even EMS needs to be accompanied by a well-balanced nutritional plan. Setting yourself up to succeed will involve knowing your macronutrient breakdown (Protein, fats & carbs) as well as a manageable calorie deficit to be in. The goal is to ensure that you expend more calories than you consume.

If you would like to lose weight or improve your body recomposition. See our calorie calculator to find your optimal daily calorie intake

Research study on Fat loss using EMS: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274051/

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Understanding frequency levels

Understanding what the frequency levels represents will help you understand why we do what we do and why we are so passionate about it. Frequency can determinate which type of muscle fibres are activated during the training session or training cycle. Our frequency manipulation allows us to target 3 aspects of the training realm. Strength, endurance, recovery. So, what exactly is the difference between the 3 training types. Simply put it is the frequency in which the muscle fibres are stimulated. EMS is represented in frequencies below 100hz and tens is represented above 100hz. TENS targets the sensory nerves, while EMS attacks the motor nerve and attempts to recruit as many muscle fibres as possible.

Low frequency stimulation (1-40 Hz)

Evokes separable muscle contractions or single twitches

1 Hz-10 Hz: Low-frequency stimulation results in increased local blood and lymphatic circulation that facilities local oxygen supply and may have a positive cardiovascular effect.

Further benefits are:

  • The increased metabolic rate
  • Increased lymphatic circulation
  • Decrease in the number of metabolites
  • Oxygenation of tissues.
  • Thanks to increased local blood circulation, skin could be firmer, smooth the subcutaneous tissues and remove harmful metabolites, thus, helping to fight against cellulite.

10 Hz-40 Hz: There is a transition zone called the endurance zone.

Beside the positive cardiovascular effect, the muscle work starts to be stronger.

  • For instance, it would be the equivalent to doing muscular work for running
  • while the aerobic capacity is improved during barely any oxygen deficit.

Higher frequency stimulation (40-100 Hz)

Increasing frequency results in constant muscle work or tetanus.

40 Hz-100 Hz: This is the muscle developing zone

  • That can be distinguished into three categories.
    • Between 40 and 60Hz a better load level is achieved than with the lower frequency stimulation, as well as better muscular resistance and an improvement of the level of oxygenation.
  • Between 60 and 80Hz strength and musculature developing are more significant
  • While between 80 to 95Hz the fast twitching muscle fibres work
    • With high intensity and it improves strength and speed.
    • This can result in an increase in muscle power.

100 Hz: Transcutaneous Electrical Nerve Stimulation which results in the relaxation of the muscles

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