EFFECTS OF WB-EMS VS HIGH INTENSITY RESISTANCE ON BODY COMPOSITION AND STRENGTH
 

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http://wiemspro.com/training/effects-of-whole-body-electrostimulation-vs-high-intensity-resistance-on-body-composition-and-strength/

Introduction 

The purpose of this study was to determine the effectiveness of WB-EMS compared to HIT, to improve body composition and muscle strength in middle-aged men.

The main hypothesis was that HIT training was significantly more effective in improving muscle mass and maximum strength compared to WB-EMS.

Method

42 healthy men without training, aged 30 to 50, were randomly assigned in two groups: HIT Group (2 sessions / week) (n = 20) and WB-EMS group (3 sessions / 2 weeks) (n = 22 ) who exercised for 16 weeks.

WB-EMS was performed with intermittent stimulation with a duty cycle of 6 seconds of electrical impulse and 4 seconds of rest at a frequency of 85 Hz and a pulse width of 350 us for 20 minute

The main outcome parameters were lean body mass determined with DEXA machine and the maximum dynamic force of the leg extender (isokinetic leg press).

Results

No significant differences were detected in the groups. The strength of the leg extender also increased in both groups without significant difference between the groups. The corresponding changes were also determined for body fat and trunk extensor strength.

Conclusion

There were similar increases in muscle parameters after 16 weeks of WB-EMS compared to the “HIT” reference method. Therefore, WB-EMS can be considered as an attractive, time-efficient and effective option to perform HIT training for people looking to improve overall strength and body composition.

Bibliography

Kemmler W., Teschler M., Weibenfels A., Bebenek M., Fröhlich M., Kohl M., Von Stengel S. (2016). Effects of Whole-Body Electromyostimulation versus High-Intensity Resistance Exercise on Body Composition and Strength: A Randomized Controlled Study. Evid Based Complement Alternat Med 2016:9236809.

 

Effects of Whole-Body Electromyostimulation versus High-Intensity Resistance Exercise on Body Composition and Strength: A Randomized Controlled Study

Wolfgang Kemmler 1, Marc Teschler 1, Anja Weißenfels 1, Michael Bebenek 1, Michael Fröhlich 2, Matthias Kohl 3, Simon von Stengel 1

 

Free PMC article

Abstract

High-intensity (resistance) exercise (HIT) and whole-body electromyostimulation (WB-EMS) are both approaches to realize time-efficient favorable changes of body composition and strength. The purpose of this study was to determine the effectiveness of WB-EMS compared with the gold standard reference HIT, for improving body composition and muscle strength in middle-aged men. Forty-eight healthy untrained men, 30-50 years old, were randomly allocated to either HIT (2 sessions/week) or a WB-EMS group (3 sessions/2 weeks) that exercised for 16 weeks. HIT was applied as “single-set-to-failure protocol,” while WB-EMS was conducted with intermittent stimulation (6 s WB-EMS, 4 s rest; 85 Hz, 350 ms) over 20 minutes. The main outcome parameters were lean body mass (LBM) as determined via dual-energy X-ray absorptiometry and maximum dynamic leg-extensor strength (isokinetic leg-press). LBM changes of both groups (HIT 1.25 ± 1.44% versus WB-EMS 0.93 ± 1.15%) were significant (p = .001); however, no significant group differences were detected (p = .395). Leg-extensor strength also increased in both groups (HIT 12.7 ± 14.7%, p = .002, versus WB-EMS 7.3 ± 10.3%, p = .012) with no significant (p = .215) between-group difference. Corresponding changes were also determined for body fat and back-extensor strength. Conclusion. In summary, WB-EMS can be considered as a time-efficient but pricy option to HIT-resistance exercise for people aiming at the improvement of general strength and body composition.

 

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