Scientific data on the actual calorie consumption through whole-body EMS training have only been available for a short time. Prof. Dr. Wolfgang Kemmler from the University of Erlangen has investigated the actual energy consumption of EMS training. Well-trained young men completed a 16-minute EMS strength training session. Kemmler´s results showed 16 minutes = 412 kcal. Converted to a 20-minute Bionic EMS training session, this results in 515 kcal. Compared to other popular sports that also last 20 minutes, EMS training is well in the lead!
The following orientation values apply for 20-minute training:
EMS training = 515 kcal
Rope jumping (fast) = 300 kcal
Climbing = 275 kcal
Football = 250 kcal
Track and field (hurdles) = 250 kcal
Judo = 250 kcal
Boxing = 225 kcal
Jogging = 210 kcal
Handball = 200 kcal
Badminton = 175 kcal.
Important! Not only the calorie consumption within a training unit is significant. The increased turnover during the regeneration phase, the so-called excess post exercise oxygen consumption (EPOC), also plays a decisive role in the effectiveness of the training. Due to the increased metabolism and intensity of EMS training, scientists assume a strongly prolonged afterburn effect that lasts up to 48 hours after the EMS training session. Therefore, the above values should be set multiplied by 2 or 2.5 respectively.
Since women usually have less muscle mass than men, women should multiply the orientation value 515 kcal by 0.75 = 386 kcal during the EMS training session and 772 kcal (386 x 2) including afterburning effect.
Furthermore, it should be noted that in addition to gender, age and weight are also taken into account in the calculation of energy consumption, depending on the determination method of. The higher the weight of the user, the higher consumption will be. In addition, the metabolic rate usually decreases with age. Furthermore, the higher the selected intensity over a defined period of time, the more muscles, range of motion and dynamics (functional exercises) are included, the higher the energy turnover and thus the calorie consumption should be. Depending on the setting and exercise selection, values higher than 515 kcal are probably possible.
Last but not least, a long-term adjustment of the muscle metabolism is also decisive for body shaping. A well developed muscle mass as an internal combustion engine can support the body shaping process and metabolize more energy, especially during rest phases without training. The calorie consumption during training is therefore only of limited significance for the actual effect of a training session at Bionic. Moreover, the influence of nutrition should not be underestimated.