Boosting Fitness Up To 35%: EMS Exercise Improves Aerobic Capacity and Muscle Strength

Read the summary of this study from the Journal of Applied Physiology on EMS.

Kelsey Maloney

September 27, 2023

Boosting Fitness Up To 35%: EMS Exercise Improves Aerobic Capacity and Muscle Strength

Study Title: Prolonged Electrical Muscle Stimulation Exercise Improves Strength and Aerobic Capacity in Healthy Sedentary Adults

Publication: Journal of Applied Physiology. Volume 99, Issue 6. Pages 2307-2311

Authors: Banerjee P., Caulfield B., Crowe L., Clark A.

Read Katalyst's Summary

This study explored the impact of prolonged electrical muscle stimulation (EMS) on sedentary adults' physical fitness. Fifteen participants underwent a 6-week EMS training program, involving 29 one-hour sessions. The EMS induced rhythmic leg muscle contractions without joint loading, simulating cardiovascular exercise. The study found significant improvements in peak aerobic capacity, walking distance, and quadriceps strength after training. However, it did not significantly affect body mass index (BMI).

These results suggest that EMS can enhance physical fitness in sedentary adults, potentially serving as an alternative to traditional exercise methods.

Check out more specific key findings below:

Prolonged electrical muscle stimulation (EMS) training significantly improved physical fitness among sedentary adults. Peak aerobic capacity (VO2) increased by approximately 10% (0.24 out of 2.46 liters per minute), indicating enhanced cardiovascular fitness.
The study also showed a substantial increase in muscle strength. Quadriceps strength improved by about 24%, with an average gain of 87.5 Newtons. This suggests that EMS can effectively enhance muscle function.

About the author

Kelsey Maloney

Kelsey is a Copywriter at Katalyst and a New Jersey native living out her California dream in San Diego. She started her career honing her writing skills at Sunset Magazine before a rewarding four-year stint at Fitbit and Google as a Writer and Editor. Beyond crafting words, Kelsey is an outdoor adventurer at heart—be it beachside, in the mountains, or exploring abroad. With a passion for movement, she's all about running, hiking, and all things active!