EMS training routines should be respected:
Charge principle, volume and intensity. Specifically, the number of series and repetitions and the type and charge of exercise
Variability. Routines must integrate exercises that vary the muscle groups and incorporate circuit routines, stations, directed exercises, etc.
All training plan must have a clear work goal
Specificity. Trainings are specific and designed specially for each person
Progression in including exercises, which means, that the degrees of difficulty in the execution of exercises must increase. For example, squats without dumbbell, squats with dumbbell
Transition and recovery, less intensity exercises must be included after intense exercises
Individuality, adapt the training to personal interests and needs
Combine isotonic exercises (dynamic), isometric (static) and muscle transference (jumping, etc)
Motivation and creativity, making emphasis as much in exercises as in the materials used (elastics, dumbbells, canes, balls, etc)
At the end, do a flexibility 3 minutes routine without electrical stimulations
Corenstein System of Active Functional Electrical Stimulation:
The base of the Corenstein training system with EMS is focused in functional exercises. Incorporating body movement, in a chained way, from feet to arms and vice versa, from one side of the body to the other, adding traction movements and impact.
Movements that combine isotonic contraction movements, plyometric exercises or jumping.
It combines aerobic and anaerobic systems, increases the ability of resistance to physical effort.
It is divided in 4 work programs:
1. Abdominal area – Combines active and passive exercises
2. General localized – Combines active, passive exercises and stationary work.
3. General cardio – Combines active, passive exercises, transference work and jumping.
4. Lower area and posterior zone – Combines active, passive exercises and assisted.
Type of exercises: squats, lunges, lunges in one leg, planking, abdominal supports, etc
This systems bases its principle in the flexibility of its structure. In the case of beginners it is important to understand that work programs should be planned with 1 or 2 series and repetitions adapted to their capacities.
Characteristics of the Corenstein system:
Number of series: varies between 1 and 3
Number of repetitions: varies between 8 and 12
Type of contraction: active and passive
The type of contraction is recommended to start with active movement, increasing little by little the isometric, transference and jumping work
To conclude, the training is adapted to the capacities of each person, increasing or reducing the charge, impact, speed and number of exercises.
This article has as a goal to deliver information about the Active Electrical Stimulation, about the improvement of EMS in the last years, about the new system of wireless AQ8 System® machine and about the Corenstein training system. It is fundamental to understand the importances of the different tools needed to train. The sessions must be planed, respecting work goals, and carried on by someone specialized in health area.
Nowadays physical activity, must be part of our daily live, consciousness and knowledge about the importance it has to health and to prevent diseases, must be generated.
The future of Electrical Stimulation will continue focusing from a rational, practical look, where experience and knowledge are combined.
In this way, the results of the experiences of who have used the Electrical Stimulation have strengthened the trust in this method, its expectations have been met and the Electrical Stimulation today has become a irreplaceable part in the fitness and health world.