w Del Caso et al. (2011) used EMS to w detect fatigue induced by prolonged w exercise in heatw In combination with RPE, currents required for contraction can be used to compare recruitment,w and slow twitch/fast twitch fiber atrophy in contralateral limbs

w Superimposed EMS to facilitatew movementw Used during exercise in order to aidw muscular contraction, particularly ifw inhibition is presentw For example, used on quads or glutesww while performing a back squat

w PNF programs following 5-second w high-intensity contractions at 50-70Hzw Programs can follow contract-relax patterns or reciprocal inhibition

w TENS & High-frequency programsw Help mitigate pain cycle which may be causingw compensatory effectsw DC units can create ionic flow and acceleratew dissipation of edema

w Non-circulatory, high-intensity contractions higher than 60Hzw Can be used to “free up” muscle fibers and re-set muscle tonew with 30-40% duration of regular EMS max strength program

w Low to moderate intensities w Varied/Constant frequencies of 1-10Hzw Longer durations of 20-40mins. with circulatory & muscle “loosening” effectsw Can be used as part of warm-up, massage-like, and active recovery protocols

However, it depends on muscle architecture:w Greatest distance for fusiform muscles = parallel oreintationw Parallel orientation not as effcient for penniform muscles; must be diagonal

Similar to Work:Rest ratios in strength training

*Pulsing at 1-10Hz can be used for circulation

1 : 1 Muscular Endurance

1 : 2-3 Hypertrophy

1 : 5 Maximal Strength

w Adjusted for comfortw Varies by muscle size

Small200µs

Large450µs[

While current (mA) is important, voltage determines current passage.Some smaller units may not be able to deliver large currents to deeperfibers of large muscle groups.

Square Wave: Same area undercurve = same electrical charge= same neuron triggeringpotential

Sinusoidal Wave: Higher intensity = morepotential for discomfort

w slow twitchw slow to fatigue

w fast twitchw intermediatew fatiguing

w fast twitchw quick to fatigue

Type2b/2x

70 - 120Hz

Type2a

40 - 70Hz

Type1

1- 40Hz

w New technology is portable, convenient, and allows for adjustment of numerous parametersw Can help conserve neural resources by “bypassing” CNS

Allure:Reality:

w Potential for performance gains outside of conventional trainingw Technological interventionw Depending on program, muscular contraction can be very intensew Requires careful planning alongside quality trainingw It works

for sports performance

by Derek M. Hansen & John Abreu@DerekMHansen @realcoachjohn