Electrostimulation (EMS) has been shown to be very effective in increasing strength, power and muscle volume. Can it handle fat? 

The rapid and effective increases in strength provided by EMNS are confirmed by research. Since Kots (1970), the first to apply EMNS as a complement to training, through Lanzani, A. (2000) who noted: Coming from the world of sports medicine, EMNS has easily entered the purely sporting arena and has been integrated as part of training. The lymph-draining action that every muscle contraction produces, in this case induced by EEM, as well as the vasodilatory action that the current causes, has also focused the attention of aesthetics on EEM. These are two of the reasons that have contributed to the spread of EEM. Today, EEM can be considered a self-training practice or an aesthetic treatment practice unrelated to medical control. Even more recent research confirms its interest in strength enhancement. Filipovic A. et al, (2012) in their publication Electroestimulation a systematic review of the effects of differing electromyostimulation methods on selected strength parameters in trained and elite athletes confirm significant gains in isometric Fmax + 58.8%. Dynamic Fmax + 79.5%. Velocity force Mmax. isokinetic eccentric + 37.1%. Concentric isokinetic Fmax + 41.3%. Force development rate + 74%. Force impulse + 29% vmax + 19%. Power + 67%. Notes how the development of these parameters increases the height of the vertical jump by up to + 25% Squat Jump + 21.4%. Countermove jump + 19.2%. Fall-Jump + 12% and confirms that it improves sprint times by up to -4.8% in trained and elite athletes.

 

All this, as long as the intensities are maximum from the beginning of the session as indicated by F. Aprile – F. Perissinotti, 2001 and as I do in the video.

AND TO REDUCE THE % OF FAT?

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The investigations should be used, and the first ones in this respect were initiated in Porto. They were the result of readings on increased blood flow with EENM by M. Zicot, P. Rigaux, (1995). They showed how the blood supply was increased in seven volunteers who underwent EMNS of the internal and external popliteal sciatic nerves. They concluded that femoral arterial flow increased between 181 and 271% of the basal value.

With my good friend and professor at the University of Physical Education of Porto, Rui Garganta, a fun, as it cannot be less with Rui, conversation about reduction of the % of localized fat and how ungrateful is the physical exercise for it. We concluded that physical exercise reduces the fat of the face, to the point of looking sick; of the chest in women, but not of the abdomen or buttocks. There are many reasons for this and the blood supply in the area could be one of them.

If we added EMS, with a program of increased blood flow (9 Hz) while doing cardiovascular exercise, we could perhaps find a training system that would achieve the goal that so many people have.

The study was entitled O efeito do treino aeróbico e complemento com a electroestimulaçao na deplecçao localizada de gordura corporal da região abdominal (César Chaves e Rui Garganta, 2004).

It was performed with 22 subjects, 3 times a week and during 6 weeks. Two groups were made:

14 subjects trained 45 min cardio 70 – 75% Fcmax + EENM, 9 Hz program

8 subjects as control group, trained only 45 min cardio 70 – 75% Fcmax

The results obtained were:

Reduction of the abdominal fold in the group with MES 6, 2 mm – Group without MES 0.3 mm

Decrease in waist circumference in the group with EENM 3.8 cm – Group without EENM 0 cm

Loss of fat mass in the group with MES 0,8 Kg – Group without MES 0,3 Kg

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Conclusion of the research read on the poster: The results suggest that combined training (EENM- Cardio) has the potential to significantly alter the levels of subcutaneous adiposity in the abdominal region.

In 2005 Porcari et al. published in the Journal and Sports Science and Medicine a study which compared the results of training in the abdominal muscles with NMES with those of another control group which did not carry out any training. It was conducted 5 days per week, 20-40 minutes per day, for 8 weeks.

The results: The NMES group increased abdominal muscle strength by 58% and abdominal muscle resistance by 100%, while the percentages in both variables in the control group were negative. The perimeter of the treatment group also decreased by 3.5 cm.

Statistically significant results in the reduction of fat folds when NMES is used in conjunction with cardiovascular training were found in another study carried out by Angelo, Carvalho and Mourao (2005) from the Human Movement Laboratory of the Instituto Superior de Maia, Portugal. On the other hand, there are few results when exclusively cardiovascular training is carried out.

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More research and publications are needed, although those that exist point to the benefits of incorporating a program that increases blood flow, with frequencies of 8 to 15 Hz, in the area where you want to reduce fat mass, to cardiovascular training.