Alright. We ate, drank and warmed up and prepared for intensive training.

What is now important that the training delivers the right results?

I always say during trial training that the following 3 points are important for training success:

Body tension

Before every impulse you have to tense up as hard as you can and by that I mean intentionally tense up and not be tensed up by the impulse.

The more muscle fibres are actively tensed, the more energy is consumed, the more muscles are trained and the better the training result. You have to train to tense up. Those who did a lot of sports in their childhood have an advantage here, because the body feeling is better. It helps here again and again to go through the body and to feel whether you really tense everything.  Secondly, it helps a lot if the trainer points out which parts of the body you should tense, because you can often see this from the posture. It can also be annoying when the trainer standing next to it repeats it over and over again, but it really does help.

Interesting as well: John lost 10kg with EMS training

Pulse intensity

The higher the impulse, the more energy is consumed and the more muscle fibres are involved. Of course the impulse should be adapted to the circumstances. If the back hurts, then the impulse here cannot be maximum.

However, during regular EMS training the following two phenomena often occur:

  1. The impulse is increased in the first trainings. With time, however, the impulse to train is set lower and lower. You don’t feel like training more intensively, you become comfortable and you don’t want to feel muscle soreness anymore. Many of our members train correctly, because on the other hand it is also the responsibility of the trainer to find the right intensity. In my experience the training success of these clients is much higher. Here I emphasize again that the impulse must be adapted to the given conditions.
  2. Secondly, the impulse is often only increased in those parts of the body that you would like to train e.g Abs, thighs and butt or chest, arms and abs. On the one hand, this attitude causes potential to be wasted, on the other hand it can lead to imbalances, which can lead to complaints or injuries in the medium term. Of course the trainer should intervene here as well and choose a balanced impulse.

The right exercises

The exercises must be adapted to the performance and training goals. Someone who is fit will be bored if he has to do standing exercises all the time.

The trainer has to choose the right exercises, show them and correct them if necessary.

An exercise must always be challenging, but must not overstrain. Secondly the exercises have varied, because the body gets used to them. This reduces the effect of the training.

The fact that you train with different trainers alone helps. If you don’t want that, you should always train preferably at the same time. This ensures that you almost always train with the same trainer and can thus increase and vary the exercises from time to time.

After the EMS training

If time permits, you can either do a few more exercises after the training (e.g. Push-ups, sit-ups…) or you get on the treadmill/crosstrainer and run a little more.

Because there is one thing you should consider after EMS training: the energy storage is emptied or party emptied. Every exercise and every minute on the endurance machine now brings additional training success.

Nutrition and regeneration

You should prevent eating carbohydrates immediately after the training. The body is currently consuming a lot of energy that it needs for recovery. It would be a pity if he took this energy directly from the freshly supplied carbohydrates. After training, something high in protein or, in the worst case, slow carbohydrates are good.  A cool shower or alternate baths help regeneratively or preventively against sore muscles.

I hope I could point out, in this article, what makes a good training session.

Please do not hesitate to contact me if you have any questions or suggestions.

We take your training personally!

Alex from Aprosport