I worked out like Cristiano Ronaldo and Rita Ora – I burnt 500 calories in just 20 minutes and barely got a sweat on
CELEBRITIES and sports stars with some of the most enviable bodies in the business swear by this 20-minute workout.
Cristiano Ronaldo described it as a "great tool to target muscles" and Chrissy Teigen compared it to exercising like ";crazy" for four hours.
But what exactly is electric muscle stimulation (EMS) and how can it achieve such astonishing results in so little time?
I tested it for 12 weeks at Feel Electric in Clapham, south west London, to find out.
What is EMS?
EMS is said to be a way to exercise without having to spend hours in the gym.
Just 20 minutes a week is enough to see serious results, experts say.
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It involves wearing a vest, leg and arm straps with electrodes which stimulate specific muscles while you move.
Depending on the type of session you're doing, this could be controlled squats, arm raises or simply holding a plank.
It's a bit like a normal gym class, but at a much slower pace - and significantly shorter.
Plus, you get the added bonus of minor electric impulses throughout, which come from being wired up to a machine and your suit being sprayed with water.
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My trainer said EMS was perfect for weight loss, relieving joint and muscle pains, and cardiovascular fitness generally.
Joseph Gourvenec, director at , added that it has three main selling points:
- STRENGTH AND POWER: EMS can boost both in much shorter time frames than traditional training methods.
- ENDURANCE: it also improves endurance by increasing the number of muscle fibres that are activated.
- INJURY PREVENTION AND REHABILITATION: it can be used to speed up the recovery process from injuries by strengthening weak or underutilised muscles.
Is it as scary as it sounds?
No, not at all.
I was expecting something like an electric shock, but really it's a light buzz which dissipates when you breathe deeply.
While uncomfortable at first, it soon feels a bit like a powerful massive gun or chair.
For the first few minutes I ignored my trainer's advice to inhale and exhale in time with the electric pulses, but I soon learnt my error.
By breathing in before the stimulation starts then breathing out as it hits you, you minimise the pain while maximising the effects.
Is it hard?
I walked out of my first session like: Wow, maybe I am just as fit as a legendary pro footballer or Victoria's Secret model.
I survived the 20-minute session, in fact I barely broke a sweat, so I was feeling pretty smug.
But in reality, no. It just took 24 hours for the pain to kick in - and then I could feel it even getting out of bed.
Every flight of stairs was agony and getting dressed for the next few days was a real struggle.
It was, I will admit, a kind of good ache though - like I knew I’d worked my muscles hard.
So yes, EMS is challenging.
But as the weeks went by, the sessions got easier, so my trainer upped the electric stimulation.
That's one of the great things about EMS - it's totally tailorable.
Not feeling so strong one week? Simply dial it down. Super up for it the following week? Crank it up.
It's as hard, or easy, as you and your trainer (who has a maximum of two clients at one time) want it to be.
Is it effective?
It only takes a quick glance at the physiques of big name supporters to see EMS might get results.
But people like David Haye, Madonna and Rita Ora will also have strict nutrition plans and 24/7 fitness support to help them along the way.
So does it work for us regular folk? It seems so - but progress is slow.
I started my EMS journey with an overall score of 71/100 and I ended the 12 weeks at 76/100.
My levels fluctuated a little, but overall there were improvements.
My weight increased slightly (by about 2.2lbs or 1kg), which is what my trainers wanted as it suggests I'm building muscle, and my body fat mass dropped 4.4lbs (2kg) as hoped.
My percentage body fat also decreased by almost four per cent, my skeletal muscle mass rose by 4.2lb (1.9kg), and my visceral fat fell by a whole level.
This all sounds quite complicated - and I'm not sure what some of it means even after having it explained - but generally it indicates that EMS was doing some good, and would continue to do so if I kept it up.
While I may not be appearing on the cover of a sports mag any time soon, I certainly feel it’s more of a possibility than ever - and that’s the main thing.
Joseph said EMS gets results because it contracts up to 98 per cent of muscle fibres, whereas conventional training activates about 60 per cent.
"This means you are able to burn more calories, strengthen and build more muscle and become more efficient at contracting muscle fibres - all within 20 minutes," he added.
"When you contract a muscle, your body uses energy and you burn calories.
"With EMS, you are contracting major muscle groups up to 85 times per second, so you can only imagine how many calories you can burn in a single session.
"It’s not uncommon for members to burn 500 calories or more in 20 minutes.
"What’s even better is that your body continues to burn calories even hours after an EMS session through something called EPOC (excess post-exercise oxygen consumption).
"It is often referred to as the 'afterburn' effect because it can result in a continued elevation in metabolism and calorie burn for a period of time after exercise."
It means it's great for weight loss, burning fat and building muscle - the perfect combination for improving health and the way you look and feel.
Joseph did, however, highlight that it's important to remember that every body is different when it comes to burning calories, and total amounts will differ person to person.
Research has found EMS training to be as effective as high intensity workouts over 16 weeks.
Why do celebs love it so much?
Hordes of A-listers have tried EMS, with many making it part of their regular fitness routine.
Ronaldo and Teigen are both fans of the technology, and Heidi Klum, Jessica Alba, Usain Bolt and Liz Hurley have also all given it a go.
Tom Holland even used it to fit into his figure-hugging Spider-Man suit. He told Graham Norton: "You genuinely can't move.
"It makes every part of your body shake. It's a lot of fun and it works, but it really is the worst thing I've ever done."
Joseph said its popularity is all down to its efficiency.
"EMS can provide a highly-effective, full-body workout in a relatively short period, making it a time-efficient option for athletes with busy training schedules," he added.
Who else is it good for?
EMS has long been used to improve the mobility of people with a variety of health conditions, such as those recovering from a stroke or people with multiple sclerosis, because it's so low impact.
Physiotherapists soon caught on and began using the technique as part of sports injury rehabilitation programmes.
Now, it's good for just about anyone, Joseph said.
"EMS training is for everyone at all levels of the health and fitness journey," he said.
"Studies show 85 per cent of the UK population want to be fit and healthy but don’t want to visit a gym.
"Feel Electric is ideally placed to meet the needs of people who fit into this category.
"There are truly only a few reasons why you can't take part in EMS, and that's if you're pregnant, have a pacemaker, have undergone surgery in the last six to eight weeks, or if you have had an epileptic seizure in the last 12 months.
"Otherwise, you're good to go."
Joseph added that EMS is particularly great for people who want to focus on the following areas:
- Transformation (weight loss, toning, firming, nutrition)
- Rehabilitation (improving weakened muscles through targeted strength training, supporting mobility and flexibility, back pain and musculoskeletal related conditions)
- Sports performance (athletes wanting to be stronger and maximise gains over their competitors)
Would I go back?
Maybe. I saw some results, which is definitely promising.
But I'm someone who enjoys the thrill of a fast-paced HIIT or spin class in a group setting, so it's perhaps not the perfect fit for me.
I think it would likely be a great once-a-week workout to complement my existing fitness routine of dancing, running and group classes.
And I'm confident it would help me improve my 5km parkrun time, and help me feel stronger during a circuits class.
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Prices start from £25, which is a little off-putting, but this is significantly cheaper than a 1:1 class at most other boutique fitness studios and a personal training session in a gym.
My verdict: it's definitely different, so give it a go, but maybe not forever!
Celebrities said to love EMS
- Cristiano Ronaldo
- Rita Ora
- Madonna
- Alessandra Ambrosio
- Chrissy Teigen
- Liz Hurley
- Roger Federer
- Tom Holland
- Usain Bolt
- Jessica Alba
- Ashley Graham
- Lindsay Lohan
- David Haye
- Poppy Delevingne
- Heidi Klum
- Lee Ryan