20 minutes is all you need

WB-EMS stands for "whole-body electrical muscle stimulation". In WB-EMS training, you do various static or dynamic exercises. You are wearing a functional vest with electrodes. Harmless bioelectrical impulses flow through these electrodes, which firstly stimulate all muscle groups in the body at the same time and secondly make the exercises more intense than normal training, and EMS training also reaches the deep muscles.

In principle, EMS works like an amplifier. For every movement that you make in normal life, a motor nerve is stimulated by the brain in the form of bioelectrical impulses in order to give your muscles the "command". In result: the muscles contract and you can do any daily life movements. During the 20 minutes WB-EMS training, it is not your brain but our training device that triggers this bioelectrical impulse. Your muscle itself cannot tell whether this contraction command comes from the brain or from outside. Thus EMS is basically an externally acting turbo of your body's own principle.

Basically, every healthy person can use EMS training. These are the following exceptions:

• If you are pregnant, please wait until a few weeks after the birth.
• If you have symptoms during physical exertion, you should only train after consulting a doctor.
• The same applies if you have a pacemaker or have a neurological disease, advanced diabetes, cardiovascular disease, cancer, tumour disease or tuberculosis.
• If you have a cold or a bacterial infection, you should at least take a break.

During WB-EMS training, you can feel a tingling sensation. The body gets used to this, new muscular impulse after just a few minutes. Some clients feels like a underwater massage.

You can achieve healthy weight loss, body shaping, muscle building, back muscle strengthening, everyday wellness, stronger immunity. The Longefit WB-EMS training you will build and activate muscles that you would not achieve with any other training. You can work out, have fun, feel your body - and in the end you will achieve your goals.

Your muscles are the power source of the immune system. The power source creates a huge range of so-called myokines. These are muscle hormones that recharge the battery of the immune system, especially those that bring T lymphocytes and natural killer cells into play and guarantee stable performance.

The extent of the age-appropriate sarcopenia (loss of muscle mass with increasing age) has a decisive influence on immune competence. Muscle training can thus keep away sarcopenia and maintain the muscle-bone, muscle-brain and muscle-immune lines in a powerful manner.

• Around 50 minutes of first session with a personal trainer at studio.
• 15 to 20 minutes of which EMS training.
• Clarification of all questions about training goals and status.
• Fresh training wear.
• Training intensity and exercise selection are specially designed for you.
• Lots of sweat and even more fun. Sore muscles the day after, which is completely normal.

• Eat enough 2 hours before EMS training. Drink enough water, at least 0.5 liters, shortly before the EMS training.
• Plan a recovery period of at least 48 hours before and after the EMS training.
• You do not feel well? Cold or sick? Please talk to your doctor beforehand! Skip the sessions until you feel better.
• If You're pregnant? Very sick? Or do you have a pacemaker? Unfortunately no training possible!

• That depends entirely on your goals and efforts on each session. But in general: yes, it can be very exhausting and sweaty. In our training, functional dynamic exercises are combined with the EMS impulse in order to achieve a higher training effect. But don't worry, our personal trainers will always help you to push your limits, but they won't overwhelm anyone. Ultimately, only you determine where your limit is.

• The probability is relatively high with a high-intensity WB-EMS training, especially in the deeper muscles, some adaptation processes take place first and muscle soreness can develop. This process is of course individual. The duration and intensity of soreness is not an indicator of the quality of your WB-EMS training.

In 20 minutes, More than 515 kcal are burned, according to a study by Prof. Dr. Wolfgang Kemmler from the University of Erlangen.

EMS training = 515 kcal
Jump rope (fast) = 300 kcal
Climbing = 275 kcal
Football = 250 kcal
Athletics (hurdles) = 250 kcal
Judo = 250 kcal
Jogging = 210 kcal
Badminton = 175 kcal

In general, mostly gender, age, weight and the selected intensity during training play a role in determining your energy consumption more precisely. A well-developed lean muscle mass serves as an effective combustion engine that supports the body shaping process, consumes more energy and sustainable weight maintenance, especially when you are not exercising.

Yes. A really impressive number of studies have now clearly confirmed the effectiveness and absolute harmlessness of WB-EMS training. Electrical stimulation comes from medical rehabilitation.
Since the middle of the last century it has been used not only by doctors and physiotherapists but also in competitive sports. In the medical field, electronic muscle stimulation helps with back problems and muscular imbalances. In competitive sports, athletes use EMS to increase their muscle strength.
We use Miha Bodytec WB-EMS devices for EMS training. Safety and Quality from the world market leader for full body EMS training is absolute class and device is completely made in Germany.

Yes. Creatine Kinase (CK) is an enzyme that is found particularly high concentrations in muscle fibers. It plays an important role as a catalyst for transfer energy-rich phosphates for the formation of Creatine and ATP (adenosine triphosphate) in the energy production of muscle cells. After intensive training (such as WB-EMS, HIIT, Gym), the CK value therefore rises sharply, only to drop back to the initial value after a training break. Depending on the type of metabolism, it can sometimes increase very sharply.

In any case, it is important that the body is sufficiently hydrated before and after training. A connection between increased Creatine Kinase values after intensive WB-EMS training and pathological findings such as kidney failure, heart attack or rhabdomyolysis (muscle tissue breakdown) cannot be scientifically proved. The increase in CK activity is only an expression of a highly intense muscular or metabolic load any negative consequences are not to be expected from this. If you should do a blood count immediately after a WB-EMS training session, please report it to the examining doctor, so that he can correctly classify the increased CK blood value.

Experts agree: EMS training makes sense and is completely harmless if you don't overdo it (e.g. 1-2 times a week) and drink sufficient fluids.

Depending on the training goal, it is essential to complete an intensive WB - EMS training session once a week to ensure your long-term success. We recommend training at least once a week or at most twice a week (with the combination of strength & cardio).

Our personal trainers know how to precisely perform the functional exercises in a WB – EMS session. They guide you and correct you for the maximum benefits of WB – EMS training. Our personal trainers will motivate you, if you are about to give up. We will help you reach your goals safely.

Most of our clients feel a difference after the first/second session. Changes become visible after a few weeks of training - that depends entirely on the individual. It is only important that you train regularly and change your diet, at the same time. First you feel the results. Then you will see them. And finally, others will notice your body changes. WB-EMS training with Longefit guarantees the before and after effect!

Yes. You can use EMS training as a sport-specific additional training. Many professional athletes from different areas (e.g. football, golf, winter sports) use WB-EMS training for performance improvement and push them to next level. With WB-EMS training, athletes increase their speed strength and endurance strength in particular.