Once we know both the effects, physiological and structural benefits, as well as the importance of applying the latest technology to improve our training services.
Let us move on to detailing the principles that govern sports training and how we can apply them to EMS training.
If you want your client to be happy with the results obtained, you have to be a professional in all aspects. Not only do you need to have the best EMS training equipment, but you also need to know the basic fundamentals of training and apply them judiciously.
Let us go for it!
Physical activity can be defined as the planned and systematic implementation of actions for the long-term achievement of different objectives using sport as a vehicle to achieve them.HOHMANN, 2003
It is important to understand the muscle as a whole, as the sum of different parts each of a unique nature.
“Muscle strength is generally determined by the physiological cross section of a muscle, the composition of the muscle fibers and innervation behavior such as selection and frequency”.Güllich & Schmidtbleicher, 1999; Hohmann, Lames & Letzelter, 2003
Therefore, in addition to biological and genetic factors, psychological factors as we have already seen also play an important role in the proper function of our muscular system.
Let us get to know the five most important principles of training applied to EMS training:
THE PRINCIPLES OF SPORTS TRAINING APPLIED TO EMS TRAINING
Principle of effective stimulation
The stimulus received by the sportsman or sportswoman must be totally personalized. Each individual is different and as such must be treated differently in order to achieve the objectives set.
Therefore, electrostimulation training must be totally personalized. How can we achieve this?
Our electrostimulation device or machine must have the capacity to be able to modify the parameters defined as:
- Stimulus depth
- Frequency to determine the type of fiber to work
- Contraction and relaxation time
- Adequate and differentiated intensity for each muscle group
The Principle of Load Progression
We must take into account that our organism will improve in its different facets if it manages to adapt successfully to the load.
As we train, our body adapts to the stimulus or training it receives. Therefore, in order to continue improving, we will have to progressively increase the training load in volume and/or intensity.
For an adequate progression we need to know our physical condition, and thus be able to successfully plan our electrostimulation training.
Effort intensity principle
To improve, we will have to apply an appropriate workload.
In other words, we will have to exercise with sufficient intensity to cause an imbalance in our organism, and with it the aforementioned adaptation.
How can I know the intensity of the load?
Thanks to the heart rate control with the built-in software for the measurement of physiological parameters you will be able to know exactly the degree of intensity that you are applying at all times.
By knowing your heart rate at rest and during activity, the associated software will be able to indicate the different work areas to make your task easier.
Once you know the intensity of work, you will be able to modify it to achieve the goals you have set.
Principle of variability
As we well know, our organism improves as a consequence of adaptation to the stimulus or training. Therefore, if we want to continue improving, we will have to apply constant load to provoke this adaptation.
If we always perform the same type of training, our body will never improve.
How do I achieve a constant adaptation?
By constantly varying the stimulus. That is, by training with different qualities, intensities, types of exercises or using different training parameters to constantly surprise the muscles, thus making them adapt and therefore improve.
If we put this into practice in our training sessions with an electro-stimulation suit, we would do, for example, a toning session and the following one for weight loss.
Get motivated, because when you face new challenges you will achieve a better performance.
Loading and recovery principle
As we have mentioned, our organism apart from successfully adapting to the load, needs an adequate period for recovery.
Fundamentally, it is an appropriate balance between the adaptation and the post-recovery period.
After recovery, the organism enters a phase called supercompensation, characterized by the adaptive improvements achieved.
If we do not have a correct recovery, we will never achieve the goals set; in addition, we could suffer the risk of over training.