EMS Fitness Clothing Beginner's Pit Avoidance Guide: Comprehensive Protection from Selection to Use
EMS (Electric Pulse Muscle Stimulation) fitness clothing, as an emerging training tool, is favored by fitness enthusiasts for its convenience and specificity. However, improper use may lead to ineffective training, skin damage, and even health risks. Here are 8 traps and solutions that beginners need to avoid:
1, Purchase trap
Parameter virtual labeling trap
Avoiding pitfalls: Prioritize equipment with adjustable frequency (10-150Hz) and intensity (0-120mA), and avoid vague descriptions that only indicate "multiple gears".
Verification: The merchant is required to provide a third-party testing report to confirm the pulse waveform (square wave>triangular wave) and electrode material (medical silicone>ordinary rubber).
Low cost and low-quality risks
Avoiding pitfalls: Low priced products may use uncertified power sources or recycled electrode pads, leading to unstable current and skin allergies.
Suggestion: Choose brands that have passed CE/FCC certification, and prioritize domestic professional brands when budget is limited.
2, Insufficient preparation before use
Skin cleansing blind spots
Risk: Unclean skin may lead to poor contact of electrode pads, reduced irritation effect, and even cause local dermatitis.
Correct operation: Wipe the electrode area with an alcohol cotton pad before use, and apply a small amount of conductive gel (can not be replaced by skin lotion).
Blindly following the trend in intensity
Novice misconception: Directly adjusting to medium to high intensity for the first time can cause muscle spasms or strains.
Safety plan: Starting from the lowest level (10mA), increase 5mA every 5 minutes until there is slight muscle tremors but no pain.
3, Common errors in training
Over reliance on a single model
Problem: When using the same frequency and intensity for a long time, muscles stop improving due to adaptability.
Solution: Adopt periodic training:
Muscle building phase: Low frequency (30Hz)+high-intensity (80mA) stimulation of slow muscle fibers.
Strength period: High frequency (80Hz)+medium intensity (60mA) activates fast muscle fibers.
Ignore action synergy
Error: Static standing using EMS without incorporating active contraction (such as pulse stacking during squats).
Correct method: Trigger pulses during peak movement stages (such as the lowest point of a squat) to enhance neuromuscular connectivity.
4, Lack of post use care
Negligence in recovery management
Risk: Failure to replenish electrolytes can lead to sustained muscle stiffness, or failure to stretch after training can cause fascial adhesions.
Required steps:
Supplement BCAA+electrolyte water within 30 minutes after training.
Use the foam shaft to relax the target muscle group (focus on rolling the electrode area).
Improper maintenance of equipment
Hidden danger: Residual sweat on the electrode leads to corrosion and shortens its service life.
Maintenance tips: Clean the electrode pads with a damp cloth after each use, dry them in a cool place, and store them.
5, Warning for special groups of people
Contraindications: Pregnant women, patients with arrhythmia, and carriers of metal implants are prohibited from using.
Alternative: The above people can use low-intensity vibration foam shaft for muscle awakening.
Summary: Beginner Science Usage Process
Equipment testing: Wear for no more than 10 minutes for the first time and observe skin reactions.
Progressive plan: EMS training twice a week with a 48 hour interval.
Data tracking: Record the intensity, duration, and muscle response of each training session.
Effect evaluation: Adjust the plan through isokinetic muscle strength testing or circumference measurement after 4 weeks.
By avoiding the above traps, EMS fitness suits can serve as an efficiency amplifier for traditional training, rather than a substitute. It is recommended that beginners develop personalized plans under the guidance of a coach, balancing safety and effectiveness.
