Tag Archives: exercise

Does EMS Muscle Stimulation Actually Work?

Whether you are an athlete or someone recovering from an injury, Electrical Muscle Stimulation (EMS) can help build muscle strength and help prevent muscle atrophy.

Wondering if this can help you? Let’s take a look as some of the evidence from scientific studies.

Good for Non-Exercisers

office worker photo

Photo by Tayloright

If you are like most people, you don’t exercise enough. And, you may think that muscle building resistance type training is for the “lunks” doing squats and deadlifts in the gym. But, you need to know that after about age 35 your muscles start to shrink or atrophy if you don’t exercise them with enough resistance and stress. Muscle fibers can be replace by fat cells so for a long time you don’t even realize that you are losing muscle.

The article Prolonged electrical muscle stimulation exercise improves strength and aerobic capacity in healthy sedentary adults in the Journal of Applied Physiology described an experiment that showed the effectiveness of EMS for the average non-exercising person. It showed that you can now overcome muscle loss and retain a shapely physique.

The study looked at 15 healthy but sedentary men and women. They went through 20 hour-long electronic muscle stimulation sessions that exercised their large leg muscles without stressing their joints. The EMS signals stimulated the muscles to contract, similar to shivering. This exercised the muscles and increased the need for oxygen which had a physiological effect similar to exercise.

The results were amazing. The utilization of oxygen (peak VO2) improved, they could walk longer distances, and their quadriceps strength increased. These normally sedentary men and women improved their cardiovascular fitness and muscle strength while remaining sedentary with the help of electrical muscle stimulation.

The article concludes by indicating that electrical muscle stimulation could also be suitable for individuals suffering from joint discomfort such as arthritis where exercise, and even walking was painful.

Is Electrical Muscle Stimulation As Effective as Exercise?

An article, Muscle Strength and Its Development New Perspectives, in the journal Sports Medicine reviews a number of EMS studies. It indicates that “The general conclusion to emerge from these studies is that the strength gains associated with electro-myostimulation procedures are similar to, but not greater than, those that can be achieved with normal voluntary training.’

A wide range of pulse frequencies have been shown to produce favorable results in increasing muscle strength using electrical muscle stimulation. The article Muscular Strength Development by Electrical Stimulation in Healthy Individuals in the journal Physical Therapy indicates that frequencies from 33 to 200 pulses per second have been proven effective.

Different pulse rates affect the body in unique ways. For example:

  • Around 9 pulses per second increase blood flow to the area and helps in recovery after exercise
  • Between 10 and 20 pluses per second the body’s slow twitch muscle fibers are activated which help endurance
  • Between 50 to 70 pulses per second both slow and fast twitch muscle fibers are activated for resistance and muscle building
  • Between 75 to 100 pulses per second only the fast twitch fibers are activated for building strength
  • Between 100 and 120 pulses per second the body’s very fast twitch fibers are activated for explosive strength

You can learn more about how the different pulse frequencies affect different muscle types from the following video.

How Compex Muscle Stimulators Work

A great video on how Compex Muscle Stimulators work by using EMS (electronic muscle stimulation) to increase strength and muscle development, improve recovery and allow you to train not only harder, but smarter.

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EMS Good at Preventing Muscle Loss

EMS can also be helpful to prevent muscle loss in individuals who cannot exercise because of injury or illness. The article Electrical muscle stimulation preserves the muscle mass of critically ill patients: a randomized study in the journal Critical Care indicates that critically ill patients who cannot exercise can reduce muscle atrophy by use of electrical muscle stimulation.

Details of the Compex Sport Elite Muscle Stimulator

Learn more about how the Compex Sport Elite Muscle Stimulator work with this video:

The Sport Elite is the muscle stimulator model recommended for the competitive/high performance athlete who has a rigorous training and exercise regimen. It features a total of 9 programs, and 5 levels of progression will keep elite athletes challenged with every training session, resulting in a true competitive advantage!

COMPEX SPORT ELITE HAS 9 TRAINING PROGRAMS:

-ENDURANCE PROGRAM
Helps you cope with long-duration aerobic activities and increases muscle resistance to fatigue by building slow-twitch muscle fibers

-RESISTANCE PROGRAM
An all-around program for endurance and strength, building both slow-twitch and fast-twitch muscle fibers

-STRENGTH PROGRAM
Increases sheer muscle strength better than conventional weight lifting alone, with less risk of muscle-tendon injury

-EXPLOSIVE STRENGTH PROGRAM
For developing short bursts of power without the traumatic or violent movements associated with conventional training

AND 5 ADDITIONAL PROGRAMS:

-POTENTIATION PROGRAM
Warms up muscle faster without psychological, muscular or cardiovascular fatigue.

-ACTIVE RECOVERY® PROGRAM
Facilitates relaxation of muscles and reduces muscle soreness and stiffness following competition or demanding workouts

-RECOVERY PLUS® PROGRAM
Does not contract the muscle. Helps clear lactic acid and increase blood flow at lower frequencies -perfect for muscles that are fatigued after a vigorous workout or competition..

-PRE-WARM UP PROGRAM
Does not contract the muscle. Runs at a frequency specifically targeted to increase blood flow that oxygenates the muscles prior to a workout or competition. This program is recommended if there is any risk of cramp.

-MASSAGE PROGRAM
Electrostimulation develops the blood capillary network of the exposed muscles. This improves irrigation and oxygenation.

Learn more about the Sport Elite here: https://www.compexusa.com/compex-sport-elite.html

Compex Sport Elite Kit includes: Compex Sport Elite Muscle Stimulator, Battery Charger, CD with User Manual, Electrode Placement Guidebook, Carrying Case, Easy Snap Electrode Lead wires (set of 4), 2″x4″ Easy Snap Gel Electrodes (2 packs of 2) and 2″x2″ Easy Snap Gel Electrodes (2 packs of 4)

REACH YOUR GOALS WHEN TRAINING WITH COMPEX SPORT

Cyclists – Improve Endurance
Runners – Recover Faster and Avoid Muscle Injury
Triathletes – Build Muscle and Increase Strength
Sprinters – Gain Explosive Speed and Power
Football Players – Increase Your Maximal Strength
Baseball Players – Get Quicker to Your Strength Threshold
Basketball Players – Develop Quick Reactivity and Forceful Response
Other Athletes – Enjoy all these benefits and more!

No matter what sport you are into, they all require different physical preparation to achieve peak performance: Speed, Strength, Explosive Power, Resistance, Endurance and Muscle Recovery.

The Compex electric muscle stimulation device helps you maximize your muscles effort when working out to reach 100% of your muscle fibers, including slow twitch and fast twitch muscles. Muscle stimulation trains your muscles in ways your traditional workout can’t.

Take a look at the Compex Sport Elite Muscle Stimulator here:

Compex Sport Elite Matte Black Muscle Stimulator Bundle Kit: Muscle Stim, 12 Snap Electrodes, 9 Programs, Lead Wires, Battery, Case / 4 strength, 2 warm-up, 3 recovery

  • Recommended for the competitive, high performance athlete who has a rigorous training and exercise regimen
  • With 9 programs to choose from, you can achieve peak performance and fitness with virtually no cardiovascular fatigue
  • Choose from Endurance, Resistance, Strength, Explosive Strength, Potentiation, Active Recovery, Recovery Plus, Pre-Warm Up, and Massage programs
  • Improve endurance, agility, speed and power; Enables faster recovery from muscle soreness and fatigue
  • One set of 4 Easy Snap Electrode lead wires and 2 different sizes of Easy Snap Electrodes are also included
The Compex Sport Elite Muscle Stimulator Kit is recommended for the competitive, high performance athlete who has a rigorous training and exercise regimen. It features a total of 9 programs to help competitive athletes achieve the highest level of performance. The Endurance Program helps you cope with long-duration aerobic activities and increases muscle resistance to fatigue by building slow-twitch muscle fibers. The Resistance Program is an all-around program for endurance and strength, buildi

List Price: $ 248.00 Price: $ 248.00

Too Much Exercise But Not Enough Results? Lose Weight And Improve Your Health

Statistic Brain tells us that the total revenue of gyms and health clubs in the United States is $21.8 billion. Worldwide, the revenue is $75.7 billion.

IdeaFit tells us that people join a gym to get fit, lose weight, and stay in shape.

treadmill exercise photo

Photo by beltz6

Obviously, people want to exercise to lose weight. Gym memberships, home gym equipment, and workout videos all play their part. But, what are the best exercises for losing weight?

Go to any gym and you will see many people on treadmills, steppers, stair climbers, ellipticals, and cycles (spinners) doing their cardio workouts.

But, a lot of scientific investigations have determined that high intensity interval (or intermittent) training, HIIT, is superior to long cardio endurance training, ET.

Here are just a few studies you should be aware of:

  • From the journal Metabolism, the article Impact of exercise intensity on body fatness and skeletal muscle metabolism by AngeloTremblay, Jean-Aimé Simoneau, and Claude Bouchard of the Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Québec, Canada:

    “The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated in young adults who were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). The mean estimated total energy cost of the ET program was 120.4 MJ, whereas the corresponding value for the HIIT program was 57.9 MJ. Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program.

  • A summary article, High-Intensity Intermittent Exercise and Fat Loss by Stephen H. Boutcher, School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney:

    The effect of regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. For example, emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise. HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

    The effect of HIIE training on fasting insulin and insulin resistance is shown in Table 1. As can be seen all studies that have assessed insulin response to HIIE have recorded significant improvements of between 23% and 58% increase in insulin sensitivity.

  • From the journal Applied Physiology, Nutrition, and Metabolism, the article High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle indicates:

    This study demonstrated that 18 h of repeated high-intensity exercise sessions over 6 weeks (3 d·week–1) is a powerful method to increase whole-body and skeletal muscle capacities to oxidize fat and carbohydrate in previously untrained individuals.

  • In the journal The Journal of Sports Medicine and Physical Fitness, an articleHigh intensity interval exercise training in overweight young women indicates:

    Sixty female university students (aged 19-20, BMI≥25kg/m2 and percentage body fat ≥ 30%) were chosen and then randomly assigned to each of the HIIT group, the moderate intensity continuous training (MICT) group and the non-training control group…

    Both of these exercise training programs produced significant improvements in the subjects’ body composition, left ventricular ejection fraction, heart rate at rest, maximal oxygen uptake and ventilatory threshold. However, the HIIT group achieved better results than those in the MICT group, as it was evaluated by the amount of the effect size. The control group did not achieve any change in all of the measured variables.The tangible results achieved by our relatively large groups of homogeneous subjects have demonstrated that the HIIT program is an effective measure for the treatment of young women who are overweight.

  • An article HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans by Micah Zuhl, Ph.D. and Len Kravitz, Ph.D. indicates:

    Because of the nature of high intensity exercise, the effectiveness of this type of training for fat burning has been examined closely. Perry et al. (2008) showed that fat oxidation, or fat burning was significantly higher and carbohydrate oxidation (burning) significantly lower after 6 weeks of interval training.

    Increased mitochondria (the energy factory of the cell) size and number is becoming a hallmark adaptation to HIIT (Gibala, 2009). This is referred to as an increase in mitochondria density, and has been thought for many years to only occur from chronic endurance training. Mitochondria use oxygen to manufacture ATP (the energy molecule of the cell) at high levels through the breakdown of carbohydrates and fat during aerobic exercise… An increase in these mitochondrial oxidative enzymes leads to more effective fat and carbohydrate breakdown for fuel.

  • In the journal Applied Physiology, Nutrition, and Metabolism, an article Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? indicated:

    Growing research suggests that high-intensity interval training (HIIT) is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health.

The science is clear. For better cardiovascular health, less insulin resistance, and greater fat loss, high intensity interval training (HIIT) should be part of your workout routine.

HIIT Training on Treadmill Video
This is by far the best way to burn fat and not lose muscle. Target fat with high Intensity interval training. This can be adapted to any cardio machine.


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Even More Fat Burning Tips

Now, take a look at 101 really sneaky ways to lose fat. You’ll learn one simple, free secret to activate your fat burning process and keep it going strong. Note: James Bond did this every morning in Ian Fleming’s books.

Motivate Yourself to Better Health and Fitness with a Fitness Tracker

Stay motivated

Stay motivated

This simple device will motivate you to exercise more, get fit faster, and make you feel better than you have in years. What is this device? A fitness tracker that you wear like a watch. It both tracks your activity and gives you encouragement to do better.

Are You Getting Enough Exercise?

Many people today find getting adequate exercise difficult. There are so many conveniences that do not require effort on our part. From automobiles to elevators, we don’t need to expend a lot of energy to go where we want to be.

So, people need a little motivation. Like a friend to remind them to get a little exercise throughout the day. ora friend that tracks your heart rate when you do exercise.

Fitness Trackers Are Your Friend

Fitness trackers can help motivate you to get healthful exercise.

Authors Chelsea G. Bender, Jason C. Hoffstot, and Brian T. Combs, all from The George Washington University, in their article Measuring the fitness of fitness trackers wrote, “Data collected by fitness trackers could play an important role in improving the health and well-being of the individuals who wear them. Many insurance companies even offer monetary rewards to participants who meet certain steps or calorie goals.”

Fitness trackers have several advantages for healthy living:

  • You have more control over your health and life because you can process and evaluate your own body’s data.
  • You will have more fun and be more motivated to attain fitness or weight loss goals because you can see daily or hourly results.
  • You will better be able to prevent chronic illnesses.
  • You will be better able to support ongoing illnesses.
  • You get continuous readouts of your heart rate so you don’t exceed your capability.
  • Fitness trackers remember your activity accurately and don’t rely on subjective judgments.
  • You get access to data normally available only from a personal trainer or in a medical office.

The data your fitness tracker gathers can motivate you to beat your old performance and increase your strength and stamina. You can also upload your data to share with others to compare your progress with the progress of your friends.

In addition, many fitness trackers provide positive feedback, congratulating you when you achieve or exceed your fitness goals. Most provide virtual merit “badges” for your accomplishments. They can also provide encouragement to complete your goals.

Most fitness trackers can be used at night to monitor your sleep. They can tell you how much deep sleep you get each night. With that information you can modify your sleep times to ensure you are getting enough recuperative sleep.

Fitness Trackers Are Convenient

fitbit photo

Photo by JeepersMedia

Fitness trackers are usually worn on your wrist like a watch. They provide a normal watch function and can replace your watch. Most have interchangeable wrist bands that can be switched for different occasions.

In addition, there is normally an app you can use on your smartphone, tablet, or PC that can access the data in your fitness tracker and display it in very readable formats. This makes it easy to see your progress over time.

The Dark Side of Fitness Trackers

Fitness trackers are always on and often in communication with your cell phone for GPS information and monitoring for incoming calls and messages. This means the fitness trackers emit a signal that can interact with other devices.

Authors Becker, Matt, Kolbeck and Hess in their article Understanding the Continuous Use of Fitness Trackers: A Thematic Analysis wrote that “privacy is threatened by the seamless integration of trackers with social networks and GPS tracked runs, which allow hackers to notice when a person leaves his home.” They indicated that 80% of the people they interviewed were concerned about their privacy.

While most people carry cell phones which can also be tracked, fitness trackers maintain personal health data. And since any electronic device open to the outside world can be hacked, there is a security risk.

Most fitness trackers are not waterproof. So they should not be used while swimming or in the shower.

Set Up the Fitbit App on a Mobile Device

Watch how easy it is to set up your fitness tracker.

Check Out the Popular Fitbit Charge 2 Fitness Tracker

Fitbit Charge 2 Heart Rate + Fitness Wristband, Black, Small (US Version)

  • PurePulse continuous, automatic wrist-based heart rate tracking to better measure calorie burn all day
  • Maximize your workouts using simplified heart rate zones (Fat Burn, Cardio and Peak)
  • See call, text & calendar notifications on the OLED display; Automatically track how long and how well you sleep and wake with a silent vibrating alarm
  • Get a better understanding of your fitness level and see how you can improve over time with a personalized Cardio Fitness Score; Use Connected GPS during run mode to see real-time stats like pace and distance on your wrist
  • Track all-day activity like steps, distance, calories burned, floors climbed and active minutes;Find moments of calm throughout your day with personalized guided breathing sessions based on your heart rate, Like all heart rate tracking technologies, accuracy is affected by physiology, location of device, and different movements.
  • Sync stats wirelessly & automatically to computers and 200+ leading iOS, Android and Windows devices.
  • Operating temperature: 14 degree to 113 degree fahrenheit, Maximum operating altitude: 30,000 feet
Make every beat count with Fitbit Charge 2—the heart rate and fitness wristband built for all-day, workouts and beyond. PurePulse continuous heart rate makes it easy to maximize workouts, better track calorie burn and get a snapshot of your cardio fitness level, while all-day activity and auto sleep tracking, lets you see how your whole routine adds up. Record your workouts with multi-sport modes to see real-time workout stats on screen, or rely on SmartTrack to automatically record select

List Price: $ 149.95 Price: $ 143.00

To see more fitness trackers click here.

210 Pound Weight Loss Journey

If you are overweight, you can experience weight loss success and share your own weight loss journey in the near future.

Weight loss is possible, but only if you know it is a journey, not an overnight transformation.

magic wand photoToo many people believe that a weight loss will happen quickly with a magic pill or a six week diet. They want a way to lose weight in a way that does not involve a change to their overall lifestyle. They want the “magic pill” or a short diet to do the work of eliminating excess fat on their body. This is why we see so many miracle weight loss pills and diet books on the market.

There is no magic to weight loss. No magic wand; no fairy dust. It is a life-long journey.

The 70% Solution

Because 70% of Americans are overweight, the weight loss industry is a huge and profitable enterprise. According to the research organization Marketdata Enterprises which specializes in tracking niche industries, Americans spend more than $60 billion annually in an effort to lose weight.

fat treadmill photo

Photo by thenext28days

Many people join gyms to lose weight and get in shape. Nearly $23 billion is spent by 55 million Americans on gym memberships. If going to the gym does not seem to produce immediate results, the motivation to exercise often dwindles. So, while the average gym membership costs $58 per month, only 18% of members use the gym consistently.

Diets May Lower Your Metabolism

Practically everyone who wants to lose weight has tried dieting. It is estimated that 45 million Americans start a diet each year. And many of these people will buy diet book to guide them.

Many diets have you eliminate healthy foods and so provide poor nutrition. While most diets do help you lose fat, you also lose muscle mass at the same time.

Loss of muscle reduces your metabolism and is a major problem with diets. This causes your body to burn fewer calories after your diet than before you started your diet. And, most people put more weight back on after they go off their diet, making matters worse.

Weight Loss Journey

But, temporary diets, diet pills or good intentions for exercise are not the answer to our overweight crisis. It took years living an unhealthy lifestyle to put on too much weight. It was a lifestyle that put on the weight. It’s going to be a new and better lifestyle that will take off the weight and keep it off.

That new lifestyle will include consistently getting good nutrition, eating healthy foods, and getting enough rest and exercise.

Here is a beautifully inspiring weight loss video about one person who took that journey and succeeded.

Summer’s Weight loss Journey l 210lbs Gone Naturally

My name is
S
U
M
M
E
R

I began my Journey in 2014 and have been maintaining my 200+lb weight loss since 2015. The next step in my journey will be excess skin removal.

I am also expecting my first baby…boy (Ky) and I’m due in a week from today 🙂 I have gained exactly 3Olbs over the entire pregnancy.

DISCLAIMER:
– I lost this weight completely Naturally through healthy Dietary changes and a very active lifestyle.(NO WL SURGERY)
-I do NOT market any weight loss products for any company.
and
-I am not YET certified in Fitness/Nutrition therefore, I can not provide personalized meal or workout plans.
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