Universität Köln, 2009
(MEMORY, The. / Nowak, S. / SCHMITHÜSEN J. / Kleinöder, H. / MASTER – German Sport
University of Cologne 2008; published, inter alia, in BisP Yearbook- scientific publication 2008/09).
The purpose of the study
The purpose of the study was to compare the conventional methods of dynamic exercise for the whole body of the EMS in terms of power and speed.
80 student athletes were distributed in an equal number of training groups, some classic implementing training programs, such as for hypertrophy, maximum power, speed and endurance exercises, others using modern methods of training the body with EMS and vibration, and a third group used for programs that combine training with EMS and the whole body to vibration and hypertrophy or hypertrophy. Groups of training with traditional methods have worked on devices leg extensions and leg muscles flexing and working with different weights (30-90%). Groups lunges and squats EMS made without additional weights (current intensity 60%). Training held twice a week for 4 weeks. Separate tests were conducted before and after the workout, and after a regeneration phase of two weeks. The dynamic performance was measured (strength x speed), using additional weight (40% și 60% ) and various angles.
There was a significant increase in maximum power accumulated for all types of training. The best results were achieved by hypertrophy group which recorded an increase of 16% the maximum power, followed by growing EMS group 9-10%. Nevertheless, EMS only group achieved a significant increase in speed. Speed measured performance improved by approximately 30%, which was considerably better results than classical training groups it increased only by 16-18%. The reason for these results is proposed that directly target EMS training with muscle fibers. Joint training programs, such as for hypertrophy combined with EMS showed the typical effects that were expected from the training combined with both stimuli (creştere of 7% the maximum force and growth 12% in performance).
Dynamic EMS training for the whole body turned out to be a very effective means increased strength and speed, compared to other methods of training.
EMS training was the only method that has managed to improve the overall performance speed factor. In addition, results obtained with this methodology training can open new development opportunities for frequency and duration of exercise. Regular use of EMS devices in combination with dynamic movement is a promising combination for improving labor, strength and speed work.