Om spiervermoeidheid en -klachten te voorkomen, wordt aanbevolen om de EMS-spierstimulator 2-3 keer per week te gebruiken, met een duur van 20-30 minuten per sessie. Naarmate de gebruiksfrequentie toeneemt, went het lichaam geleidelijk aan de trainingsintensiteit van de EMS-spierstimulator.

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For many users, a major attraction of EMS muscle stimulator is its efficiency and convenience, especially its ability to help muscles perform high-intensity training in a shorter period of time. So, how many calories can a 20-minute EMS muscle stimulator treatment burn?

This article will analyze the calorie consumption effect of EMS electric muscle stimulator from multiple angles, explore its comparison with traditional exercise, and how to use EMS electric muscle stimulator scientifically and rationally to achieve the effect of burning calories.

What is EMS electric muscle stimulator?

EMS muscle stimulator is a device that stimulates muscles through electric currents, which can simulate nerve signals and cause muscles to contract. It usually attaches electrodes to the skin to transmit current of a specific frequency to the target muscle, causing the muscle to contract and relax rhythmically. EMS electric muscle stimulator is widely used in rehabilitation medicine to restore muscle function, relieve muscle fatigue and promote blood circulation. In recent years, with the demand for improving training effects in the fitness field, EMS muscle stimulator has also become an effective auxiliary tool for shaping and strengthening muscles.

By adjusting the parameters of the device, such as current intensity, frequency and pulse width, EMS muscle stimulator can provide customized stimulation for different muscle groups, thereby achieving the effects of strengthening muscles, shaping and accelerating recovery.

How does EMS electric muscle stimulator work?

EMS muscle stimulator uses electric current to induce muscle contraction by simulating the electrical signals sent by the brain to the muscles. It mainly contacts the skin through electrodes, and the current enters the subcutaneous nerves through the electrodes, which then activates the muscles to contract. This process is similar to normal nerve signal transmission, but is controlled by the device, so no active instructions from the brain are required.

The current intensity, frequency and duration of the EMS muscle stimulator can be adjusted according to the training goals. For example, low-frequency current is suitable for relaxing and recovering muscles, while high-frequency current is suitable for strengthening muscle strength and endurance training. Through scientific and reasonable current settings, EMS electric muscle stimulator can achieve effective training effects without a lot of physical movement.

Calorie consumption of 20 minutes of EMS training: truth or exaggeration?

Some manufacturers claim that 20 minutes of EMS training can burn 1500 to 3000 calories. However, these data often lack scientific basis. According to an analysis of a Zhihu column article, 20 minutes of training (especially for beginners) does not cause a large oxygen deficit, let alone consuming 2000 calories in two days.

In addition, the calorie burning caused by EMS devices is negligible. In the United States, EMS devices are regulated by the U.S. Food and Drug Administration (FDA), which points out that these devices have not been proven to effectively reduce body fat or achieve significant calorie consumption. 

How many calories can EMS muscle stimulator burn?

Many people use EMS electric muscle stimulator to increase muscle mass, reduce fat, or speed up recovery. During this process, calorie burning is an important topic of concern. So, how many calories can a 20-minute EMS muscle stimulator treatment burn?

1. Factors affecting calorie burning

To answer this question, we first need to understand several key factors:

    ● Current intensity and frequency: Different current intensities and frequencies affect the contraction intensity of the muscles, thereby affecting the rate of calorie consumption. Higher current intensities usually lead to stronger muscle contractions, which in turn burn more calories.

    ● Parts and muscle groups used: Different muscle groups consume different calories. Large muscle groups (such as leg and back muscles) usually consume more calories.

    ● Individual differences: Everyone has different physiques and metabolisms, so the amount of calorie consumption is also different. Generally, people with heavier weights consume more calories.

    ● Training goals: Some EMS muscle stimulator training modes focus more on high-intensity stimulation, which is suitable for muscle strengthening; while some modes are suitable for light recovery, so the amount of calorie consumption is also different.

2. Calories burned by 20 minutes of EMS treatment

2.1 Static EMS training (no active exercise)

If you just use the EMS muscle stimulator to stimulate the muscles without any active exercise, the calorie consumption is relatively low. Studies have shown that using an EMS device alone for 20 minutes consumes about 100-200 calories, and the specific value varies from person to person.

Compared to regular aerobic exercise (such as jogging for 20 minutes consumes about 200-300 calories), the fat burning effect of using EMS alone is milder, but it is more inclined to passive muscle strengthening rather than pure fat burning.

2.2 EMS training combined with active exercise

If you perform active exercise (such as squats, crunches, planks, etc.) while EMS stimulates the muscles, the calorie consumption will increase significantly.

For example, when EMS is combined with high-intensity interval training (HIIT), the fat burning effect can reach 400-600 calories every 20 minutes, even exceeding traditional exercise.

This is mainly because EMS can activate deeper muscle fibers, making exercise intensity higher and muscle contraction stronger, thereby improving metabolism and fat burning efficiency.

Comparison of calorie consumption between EMS muscle stimulator and traditional exercise

How does traditional exercise consume calories?

Traditional aerobic exercise, such as running, swimming, cycling, etc., mainly enhances calorie burning by increasing heart rate and breathing rate. Running for 30 minutes consumes about 200-400 calories, depending on speed and weight. Weight training relies on muscle activity to consume calories, usually consuming about 150-250 calories per 30-minute training.

Calorie consumption mechanism of EMS muscle stimulator

Unlike traditional exercise, EMS electric muscle stimulator promotes calorie consumption by directly stimulating muscle contraction. Since it does not rely on cardiopulmonary activity to increase metabolism, the calorie consumption per session is relatively small. However, the stimulation of deep muscles by EMS electric muscle stimulator helps to improve muscle mass and indirectly promote the increase of basal metabolic rate, so that more calories can be burned even at rest.

How to effectively use EMS muscle stimulator to enhance calorie burning？

While a 20-minute EMS electric muscle stimulator treatment may burn relatively few calories, with the right use, you can enhance its burning effect and achieve better training goals.

Adjust the parameters of the EMS muscle stimulator

Depending on your training goals, adjust the current intensity and frequency of the EMS muscle stimulator. For example, a higher current intensity can make the muscles contract more strongly, enhance the effect of exercise, and burn more calories. For best results, you can gradually increase the current intensity to avoid overstimulation.

Combine with traditional exercise to improve results

If you rely on the EMS electric muscle stimulator alone, the calorie burning effect may be limited, but combining it with traditional exercise will significantly improve the effect. For example, while running or cycling, you can use the EMS electric muscle stimulator to stimulate the thigh muscles at the same time to increase leg strength, improve exercise performance, and further promote calorie consumption.

Reasonable training frequency and time arrangement

In order to avoid muscle fatigue and discomfort, it is recommended to use EMS electric muscle stimulator for 2-3 training sessions per week, with each session lasting 20-30 minutes. As the frequency of use increases, the body gradually adapts to the training intensity of EMS muscle stimulator.

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