By Henri Schmidt, CEO and Founder of VBTec/Visionbody, Muscle Expert
Fitness is constantly evolving; people no longer have time to spend endless hours at the gym. In today’s fast-paced world, EMS is the best solution if you want to see results in a less time-consuming, more efficient way.
So, if you’ve ever wondered if there’s a better, faster way to train and see the results you’re hoping for, there is—and I’ll explain it to you in this EMS training guide.
What is EMS Training?
Electro Muscle Stimulation (EMS) training is a type of workout in which you perform exercises while wearing a special EMS suit that has electrodes embedded in the fabric.
To mimic the signals the brain sends to your body when you move, these electrodes send electrical impulses to your muscles, causing them to contract. Depending on the suit you are wearing, this can help you activate almost all of your muscle fibers at the same time.
For example, full-body EMS training (such as the workouts you can do with the Visionbody EMS suit) would be a perfect fit for someone with a busy schedule because it can help you cut your workout time down to just 20 minutes per session.
What Are the Benefits of EMS Training?
I get this question a lot: “Can 20 minutes of EMS training make a difference?”
The answer is YES, if you do it right.
Here are some of the benefits of doing 2–3 EMS sessions a week:
Maximize Muscle Activation
While traditional workouts typically engage only a portion of your muscle fibers unless you're lifting near-maximal loads, an EMS suit allows you to overcome this limitation. It engages almost all fibers simultaneously, including high-threshold power fibers and deep stabilizing muscles, which are notoriously difficult to target with conventional training.
Studies indicate that combining EMS technology with active movement optimizes strength gains and improves neuromuscular response times more effectively than passive stimulation alone.
Save Time - Train Smarter, Not Longer
Because a 20-minute EMS workout provides the same muscle stimulation as 3 to 4 hours of traditional exercise, it fits into anyone’s busy schedule, making it the perfect choice for parents, busy professionals, or anyone who doesn’t want to spend hours at the gym.
Faster Recovery
You can relieve that post-workout soreness and help your muscles recover faster because EMS helps get your blood flowing and improves your lymphatic circulation.
Boost Your Metabolism and Fat Burning
Your body actually starts to burn more calories because EMS helps you build more muscle in a short period of time. Studies on whole-body EMS have also shown improvements in body composition and resting metabolic rate following consistent training.
EMS Training vs. Traditional Workouts
Now, there’s no need to choose between EMS and traditional training. You don’t have to pick one or the other. In fact, you get the best results when you combine the two.
You can combine EMS training with whatever exercises you enjoy. If you like going for long walks or runs, for example, you can definitely do that while wearing your EMS suit. If you’d rather do some simple Pilates exercises in your living room, or a more intense strength training session, you can do that too. As long as you’re moving while the electrical impulses stimulate your muscles, you’ll get the results you’re looking for.
How to Start EMS Training at Home
With Visionbody, for example, working out at home is as simple as putting on the suit, connecting your PowerBox, and following the instructions in the MyVisionbody app.
Here’s how to do it:
Set Up Your System
Put on the suit, make sure each electrode is positioned correctly, and don’t wear anything underneath the suit; the electrodes should make direct contact with all your muscle groups through your skin. Connect your PowerBox to the suit and open the MyVisionbody app.
Warm Up First
Do a few minutes of warm-up exercises to prepare your body for the workout and to help the electrodes transmit the electrical impulses to your body. Since the suit doesn’t need to be wet, your sweat will act as a conductor.
Choose the Right Intensity
You should adjust the intensity based on your body fat percentage. If you have more body fat, you can set a higher intensity to ensure the electrical impulse reaches your muscles. Start at a low setting and gradually increase it based on how comfortable you feel. You should feel the contractions, but NO PAIN.
Combine with Movement
You can do your favorite exercises while your muscles are being stimulated—such as planks, push-ups, lunges, leg raises, or your favorite Pilates exercises—or bicep curls, etc. By moving your body, you ensure that you get the best results.
Stay hydrated
It is very important to stay properly hydrated, both because drinking water is good for your health and because it helps replenish fluids lost through sweating and supports muscle recovery, so remember to stay hydrated before, during, and after your workout.
Recovery Matters
To help your muscles relax and improve your blood circulation, take a few minutes to cool down after you finish your workout.
Remember: Stay consistent. If you do your EMS training 2–3 times a week, you’ll see the results you’re hoping for.
Suggested EMS Training Routines
Once you're all geared up, hydrated, connected, and warmed up, you can start your workout.
It doesn’t matter what kind of workout you do; even simple exercises are effective because the electrical impulses sent to your body through the electrodes cause your muscles to contract more intensely than ever.
Don’t rush into it; start slowly with short sessions. Once your body has adjusted to the exercises and you’ve gotten the hang of it, you can increase the intensity, try more challenging workouts, or switch up your training programs in the MYVisionbody app.
Here are some easy-to-do workout ideas to help you get started:
Full-Body Activation (Beginner)
If this is your first time training with an EMS suit, start with a low-intensity program, such as light strength training or a metabolism-boosting workout. You can then do simple exercises like arm raises and side steps. It’s very important to remember to focus on your breathing and always maintain proper posture.
Core & Balance Flow (Moderate)
Once you get used to the exercises, you can start adding bodyweight exercises, such as squats or planks, to your workout routine. Be sure to keep your movements slow and steady, and focus on each muscle contraction.
Dynamic Strength Circuit (Moderate)
Are you ready to take it to the next level? Then you can wear your electrostimulation suit while doing dynamic exercises like jumping jacks, standing punches, hip circles, butt kicks, and more. Pay attention to your muscles as you train—some parts of your body may need higher intensity, while others may need lower intensity. You can set the intensity for each muscle group in your MyVisionbody app.
Frequently Asked Questions About EMS
Is EMS training safe?
Yes, EMS systems are safe to use and train with. Visionbody, for example, is both FDA-cleared and TÜV-certified.
However, EMS training may not be suitable for everyone. It should not be used without medical approval if you have certain conditions, including:
- Implanted electronic devices (e.g., pacemakers)
- Pregnancy
- Epilepsy
- Severe cardiovascular conditions
- Acute infections or inflammation
- Recent surgeries or unhealed injuries
If you have any medical concerns, it is always recommended that you consult a healthcare professional before starting EMS training.
Who can train with an EMS suit?
EMS training is suitable for a wide range of people, including busy professionals, parents, athletes, beginners, and even older adults looking to maintain strength and mobility.
When will I see the results?
You'll start to see physical changes after a few weeks if you stay consistent (work out 2–3 times a week) and eat a healthy diet.
Can EMS training replace the gym?
You don't have to choose between EMS and the gym. EMS enhances your current workout routine. But if you'd rather work out at home and skip the heavy weights, you can.
What makes Visionbody EMS different?
Visionbody is the world’s first fully wireless EMS-EMA system. It uses dry electrodes, requires no water or gels, and has no cables. I designed it with comfort and freedom of movement in mind. I wanted people to be able to train in the park, at home, at the gym, or anywhere they wanted, without the hassle of complicated cables, being hooked up to strange machines, or feeling uncomfortable because they’re wearing a wetsuit.
Conclusion
Just because you choose to train with EMS doesn’t mean you can sit back and do nothing. EMS is designed to help you make the most of your time, especially when you have a busy schedule.
I created Visionbody because I wanted to help people stay active even when they don’t have time. I want to help them live their best lives and maintain their health and fitness as they age—not because I want to teach people that being active is no longer something we do.
So, if you found this EMS training guide helpful and want to learn more about Visionbody EMS or EMS in general, visit our website and explore the world of electrical muscle stimulation.
