Muscle electrostimulation is a technique that activates muscles through specific electrical impulses. The electrostimulator can make muscles contract by means of electrical impulses that are transmitted through the skin by electrodes placed on the muscles to be activated.
The goals that can be achieved with muscle electrostimulation are many.
The programs used, depending on the objective, optimise the training effect on the muscles involved. In the case of training, this technique enhances its effectiveness.
A great advantage of this methodology is its flexibility: the same device, and often the same programs, can be used by both professional athletes in search of maximum performance and amateur sportsmen and women who need support to strengthen their muscles, especially when they are unable to prepare themselves adequately for the sport they practise.
How electro-stimulation training works
An electro-stimulation training session can be configured differently depending on the objectives and the desired level of intervention. What varies according to the objectives are the activities to be performed before and after the session, as well as the planning of the electro-stimulator training in relation to the technical or physical training scheduled during the week.
• Amateur athlete?
You can schedule an electro-stimulation session at any time of the day, as long as you have at least 30 minutes available, regardless of your work, leisure or sports commitments.
After placing the electrodes on the muscles to be trained, start the program: it which usually includes a few minutes of warm-up to prepare the muscles for the main phase of the session, followed by about 20 minutes of actual training, during which the muscles are stimulated. It is recommended to start with a low intensity and increase it gradually thereafter. During the contraction phase of the set program, increase the current intensity and, at the same time, voluntarily contract the muscle.
At the end, you can decide whether to continue with training another muscle group or conclude with a relaxation phase, using a specific program, pressure therapy or similar activities, or continue with stretching or complementary exercises.
• Professional athlete?
Usually, electrostimulation is included in a broader program that includes activities before and after the session.
Before the session, perform a general warm-up with low-intensity aerobic activities and specific exercises for the muscles concerned.
During the session, after the electrodes have been placed, the training is carried out in a similar manner to that described above, with the possibility of integrating isometric or isotonic exercises that increase the intensity of the current and involve more muscle fibers.
At the end of the session, specific exercises are often added for the trained muscles and synergic muscle groups, i.e. those that collaborate in complex movements. For example, after stimulating the quadriceps, jumps can be included that also involve the glute, calves and other muscles that must work in a coordinated manner.
In general, when training with electrostimulation, it is important to be clear about the goal you want to achieve, so that you can choose the most suitable program and obtain maximum benefit.
• Strength and power: to train strength and power, it is advisable to use programs such as ‘maximum strength’, ‘explosive strength’, ‘explosiveness’ or ‘reactivity’, designed to stimulate fast muscle fibers.
• Endurance: to improve endurance, one can choose programs such as ‘aerobic training’ or ‘resistant strength’. It is important to remember that the effect of electrostimulation is localised to the muscles being worked on.
• Strength: for strength-oriented training, it is best to opt for ‘basic strength’ or ‘maximum strength’ programs.
Workout planning can also be helpful to maximize results, especially if one intends to use electrostimulation over a long period.
Maintaining the same type of training, and thus the same electro-stimulation program, for too long without change can reduce its effectiveness . A good method is to alternate resistance work before switching to strength or power work, in order to create a base that supports the high metabolic demands of fast muscle fibers.
How can I optimise my training for better results?
To get the most out of electro-stimulation training, two strategies can be adopted, which can be used either separately or together in the same session.
• The first strategy involves asking the muscles, during stimulation, to perform a voluntary contraction, usually isometric, i.e. without movement. This helps to improve the perception of the stimulus and increase the amount of current used. More current means involving more muscle fibers, thus increasing the effectiveness of the training.
• The second strategy consists of supplementing the electrostimulation session with a few minutes of voluntary physical activity, as professional athletes do. This improves the nervous system’s ability to co-ordinate with the improvements obtained through electrostimulation and optimises the synchronisation between the different muscle groups involved.
If, at this point, you are wondering about the duration of the session, what to wear, how many electrostimulation sessions per week to perform, know that you can find all the answers in our dedicated blog article for optimal use and training.
The benefits of electro-stimulation training
The use of electrostimulation when training in the gym has several benefits, which, when added together, produce a surprising overall effect.
Here are the 6 main benefits of using an electrostimulator:
1 Increased strength and muscle mass : Increasing the intensity to the maximum endurance level recruits more muscle fibers for the required muscle work and results in hypertrophy.
2 Time-saving: the electrostimulator can be used in times of relaxation or during other activities, optimising training time without compromising results.
3 Reducing the risk of injury: the combination of proper isometric training supported by an electrostimulator minimises the risk of injuries to bones, tendons and ligaments, as it focuses the work on muscles only, improving strength and endurance.
4 Painless adaptation: by gradually increasing the intensity, the muscles adapt to the stimulus without causing pain. Voluntary contraction during stimulation helps increase the comfort and effectiveness of the electrostimulation session.
5 Minimal cardiovascular impact: unlike traditional training, electrostimulation increases muscle strength without overloading the cardiovascular system due to the local and peripheral nature of the methodology.
6 Improved circulation and vascularisation: low-frequency electric pulses promote blood flow and capillarisation, improving muscle health and accelerating post-workout recovery.
Electrostimulation before and after: what to do
Although an electro-stimulation session is effective even with isolated use, having it preceded by a general warm-up helps the muscle fibers to work better from the first contractions and provides overall metabolic support.
After the session, a few minutes can be devoted to relaxation and defatigue, reducing the incidence of DOMS (classic post-workout muscle pain). Alternatively, voluntary exercises with the same objectives as electrostimulation can be added.
In order to enjoy the benefits that an electro muscle stimulator can give, it is important to pay attention to contraindications and, of course, always consult your doctor or the specialist you are being treated by before starting training. The use of an electrotherapy device is not indicated in the following cases:
- Pacemaker wearers
- Heart patients
- Epileptic patients
- Pregnant women
- People suffering from active phlebitis or thrombophlebitis
- People with neoplasms or tumours
- Skin lesions in the treatment area
There are also situations in which use is contraindicated unless supervised by professionals:
- Presence of synthetic media
- Muscle injuries
- Skin lesions in the treatment area
- Presence of inflammatory states
- In children
For more information on contraindications, we refer you to a dedicated blog article.
Electrostimulation pros and cons
Let us summarise what has been said in the previous paragraphs with a short but comprehensive bulleted list.
The advantages of training with an electro-stimulator are mainly:
– Possibility of localising the training effect at an anatomical level
– Precision in the objectives to be pursued
– Time effectiveness
– Short and effective sessions
– Instrument portability
– Versatility thanks to multiple applications with one tool
– Low cardiac load
Disadvantages, on the other hand, arise if the following aspects are not taken into account when planning training:
– Action on individual districts and not on muscle chains
– The effect is similar to voluntary but local and not systemic
– The perception is not pleasant for everyone at the first application, although one soon gets used to the feeling that the muscle is involuntarily activated
The right electrostimulation devices for your muscle recovery
Our product range dedicated to electrotherapy is vast and covers all kinds of needs. As you know, electrostimulation not only meets the needs of sportsmen and women but also plays a key role in rehabilitation.
I-Tech Medical Division offers certified, easy-to-use electrostimulation devices that can be used in the comfort of your own home. Depending on one’s needs and the indications of one’s doctor or specialist, one can choose either 2-channel or 4-channel devices, so that one has an ideal solution for achieving one’s goals.
Devices that can make a difference in your training include:
Mio-Care Fitness: ideal for amateur athletes, for recovering from injuries and minor discomforts as well as for supporting physical activity. It also includes rehabilitation and aesthetic programs.
Mio-Care Pro: designed to strengthen muscles after surgery or in preparation for competitions.
I-Tech Physio: we close the ‘2-channel’ category with the most complete model. In fact, it is equipped with programs that meet every need, with TENS, REHA, NEMS, BEAUTY, URO programs as well as free memories.
With regard to our 4-channel models, designed to treat up to 4 muscle groups simultaneously, you will find:
T-One Coach: tones and strengthens your muscles, reduces pain and allows you to recover from traumas and injuries.
T-One Medi Sport: the name says it all. Ideal for sportspeople because: improves performance, reduces recovery time.
T-One Medi Pro: designed for professional athletes. It includes a wide range of rehabilitation, analgesic and strengthening programs to treat several muscle groups together.
If, on the other hand, you work with athletes or sports clubs, we recommend our T-One Rehab. The most complete 4-channel electrostimulator!
As we have seen, electrotherapy is an excellent ally for athletes. If you are looking for a device that suits your needs, you are in the right place. We have a wide range of electrostimulation devices:
