It is a training that includes all body parts, since the device is able to stimulate every muscle group at once.
It is a static training type; that is when isometric contractions are proportionately higher.
This results in short but very intense sessions (aprx. 10-20 min.)
Agonist and antagonist muscles are trained at the same time; therefore, every exercise strengthens the iso-metrically contracted muscle.
Electrodes are placed on a slightly impregnated cotton dress, making them very hygienic.
How to impregnate electrodes/dress: this creates a steady resistance (Mason/Mackay 1976). The big size of the electrodes reduces current density and activates a substantial part of the muscles.
Muscle training is absolutely necessary! Why?
In old times muscle strength was necessary for subsistence. Nowadays, we are much less required to use our muscles on a daily basis.
In our daily lives our bodies are practically used without any physical workload. That is despite the fact that it is essential to preserve muscle strength as all body movement requires the contraction of muscles.
It is important to be aware that after the age of 30, every ten years the human body loses 15% of its muscle mass and this reduction of muscle strength leads to slow muscular dystrophy. After the age of 50 muscle strength decreases even more rapidly, and by the age of 70 it will be as low as 30%. (www.informed.hu)
What happens when there is a lack of muscle strength?
- Deterioration of muscle tone causes the loss of arterial elasticity
- Stiffness, muscle spasms, restricted movement path
- Increasing load on inactive locomotive organs
- Tendency to apply comfortable body postures
- Balance disorder
- Deterioration of general well-being
- Slower metabolic rate might cause overweight
- Different disk problems cause back pains
- A sedentary lifestyle and the lack of exercise causes pains
Building up muscle strength is a complex task that requires the restoration of metabolic processes and stamina.
How did we achieve this goal until now?
- By weight lifting to build up muscle strength, here the essential thing is to put load on each muscle group and apply muscle strength to the maximum extent possible, that is from 50 to 100%
- By doing sports where you gradually work up your endurance and on average blood circulation is under pres-sure for 30 minutes either in a low or medium pulse range in order to strengthen the cardiovascular system
A Europe-wide statistics showed that as little as 8% of the population in Europe pursue a physically active lifestyle. Most common excuses among the remaining 92% were the followings:
- Lack of time
- Lack of motivation if unsuccessful
- Pain, injury and other physical limitations
These excuses are no longer valid now that the Justfit EMS System is here!
- Justfit training consists of 2 twenty-minute sessions per week
- Immediate and visible changes on your body thanks to the Justfit EMS technology
- Efficiently applicable in the case of injuries and pains
Justfit is a form of muscle stimulation applied on the entire body
Justfit training is based on low frequency electric muscle stimulation. An external electronic impulse complements the willingly induced muscle contractions.
Positive effects of Justfit EMS technology:
- You can save a lot of time since a session is only 20-25 minutes long when all muscles are working at the same time
- The most effective way to burn calories and is the fastest way to achieve an optimal body fat percentage
- Each exercise can be performed perfectly thanks to the impulses coming from the electrodes fitting exactly the shape of the body
- Electric impulse directly targets the muscles, thereby releasing load on the joints • Back problems caused by weak stabilizing muscles can be relieved by strengthening spinal muscles
- The weakest parts of the body can perfectly be strengthened too as external stimulation enhances muscle balance to a great extent
- Stimulation of stabilizing muscles in deeper levels help to enhance well-being and improve body posture
- Muscle pump helps to fight cellulite and provides better blood supply for tissues surrounding the muscle
- Provides an effective solution against osteoporosis as the leverage effect of the tendons on the bones arising from the fact that muscles are being trained will result in stronger muscles
Justfit EMS technology:
This discreet, tailor-made training program provides physical load on the entire musculature, while the actual muscle resistance is not apparent from outside.
Recommendations Before Training
There are some necessary preparations before beginning Justfit training. To achieve the best results it is recommended to consume food that is rich in carbohydrates 2-3 hours before the session in order to accumulate the amount of glycogen needed for an intense training. THIS IS NOT THE CASE WHEN THE GOAL IS TO LOOSE WEIGHT! Drink at least half a liter 30-35 minutes before the session. The best is to drink liquids at room temperature, and avoid the consumption of caffeine and alcoholic beverages, which stimulate fluid secretion. The consumption of juice should also be avoided as the stomach has only limited capability to process it. Immediately before training it is recommended to drink beverages that are rich in minerals. Sufficient liquid supply is important throughout the entire session as well.
Recommendations After Training
Immediately after training high protein intake is recommended in order to help quick recovery and muscle development (e.g. protein shake). It is important to have a break after each session (no further training!) so as to let the body recover.
Contraindications of EMS Training
Being a very intensive form of exercise, EMS training must be dealt with caution in case of medical constrains.
Absolute Contraindications
Electric stimulation cannot be applied under the following circumstances:
Advanced arteriosclerosis or arterial circulatory disorders
Due to high muscle tension, EMS training is contraindicated in case of arteriosclerosis, as acute thrombotic obstructions may cause stroke, coronary heart disease (CHD) or peripheral arterial occlusion. Thus, vascular occlusion must be prevented at any cost.
Bleeding, strong hemophilia
Hemophilia is a hereditary disease characterized by clotting disorders and increased blood supply. Since even the smallest rupture in the blood vessel can be life threatening, individuals who suffer from such disorders should be immediately denied to participate in Justfit trainings.
Fever, acute bacterial or viral processes
In the case of any inflammation or fever, sports must be avoided. There is a risk of pathogens entering the heart causing valvular inflammation or acute heart disease.
Skin damage
In the case of allergy and other skin irritations with itchy skin and rashes, it is important to treat with caution any contact of the skin with electrodes and electricity. Please, ask for medical advice.
Cardiac pacemakers
Cardiovascular disease, cardiac insufficiency and pacemakers are not absolutely contraindicated, but in such cases it is important to consult a specialist. The risk of modern pacemakers like bipolar pacemakers to suffer malfunction due to electric muscular stimulation is very low, close to zero.
Serious neurological ailments
In the case of serious neurological disorders like multiple sclerosis, amyotrophic lateral sclerosis, spastic spinal paralysis, Parkinson’s disease, epilepsy and paralysis, etc. basically electric stimulation cannot be applied as it may aggravate the symptoms.
Tuberculosis
In the case of the so called tuberculosis, an infectious disease, electric stimulation and training must be prohibited because during its clinical progress the inflammation foci might cause open tuberculosis.
Tumors
Cancer patients with malignant tumors with a risk of metastasis might suffer medical deterioration. EMS training can speed up the evolution of metastasis.
Relative Contraindications
Being a very intensive form of exercise, EMS training must be dealt with caution in case of medical constrains.
Adiposity
According to literature written in the topic, many authors believe that EMS training is not effective on obese people, as adipose tissues have great electric resistance. Therefore, stronger electric stimulation would be necessary which in turn results in an excessive skin irritation. Nevertheless, other authors do support EMS training for obese people.
Acute arthritis
Electric stimulation cannot be applied on body parts suffering arthritis. This ailment is caused by reactions of body tissues to certain bacterial, chemical, thermal or mechanical stimulation, and typically involves redness, swelling, overheating, limited functioning and pain. Electric stimulation runs the risk of inducing swelling or overheating.
Acute neuralgia
Neuralgia involves the strong and sudden pain of certain nerve supply areas. High-frequency electric stimulation may further induce pain, however upon medical consultation; trainings in the low-frequency range may still be an option.
Massive accumulation of body liquid
Though medical checkup is necessary if low-frequency electric current is applied in the case of ascites (ac-cumulation of liquid in the abdomen), pleural effusion (accumulation of liquid in the lungs and between the ribs) and joint effusion, but they don’t pose contraindications.
Diabetes mellitus
Training is only allowed on the condition of previous medical consultation. This ailment is characterized by a high blood sugar level, which result in an absolute insulin deficiency (there is no insulin production, type 1) or in a relative insulin deficiency (the body is unable to efficiently utilize the insulin despite its appropriate quantity). Due to the intense training blood sugar drops, therefore the client will run the risk of suffering a hypoglycemic episode.
Lymphedema
An obstruction in the lymphatic channels may cause the swelling of soft tissues, thus the sick part should not be subject to EMS as such a process is very similar to inflammation, and oftentimes results in skin injuries and metabolic disorders. The position of belts may further intensify lymphatic efflux into the surrounding tissues.
Metallic implants
Metallic implants are considered to be relative contraindications to EMS utzilizing galvanic or DC current. In addi-tion, state-of-the-art implants have reduced electric sensitivity; there is no risk of loosening in the endoprosthesis.
Open skin injuries and eczema
ln the case of open injuries only low-frequency EMS training can be applied on the damaged skin surface, and only if it is covered with a sterile plaster after a medical check up, as placing the electrodes on the skin runs the risk of bacterial and pathogenic expansion. Moreover, during training there is an increased sensitivity around open skin surfaces, varicose nodules, ezcemic areas and scars. Thanks to the state-of-the-art electrode technology (sensitive tolerance threshold prevents maximum current density in time) there is no risk of suffering injuries or burnings as a result of the high heat generation.
Progressive muscular dystrophy
Due to the genetic degenerative ailment of the skeletal musculature (progressive muscular dystrophy), electrical excitability weakens, while due to an alteration in the quality of the dystrophyn protein, the maximum perme-ability of the cell membrane increases leading to an excessive increase of CK-values in the blood. Since EMS training is a very intense training form it further increases CK-values, which could further accelerate dystrophy.
Pregnancy and menstruation
During pregnancy EMS is not allowed on the abdomen, waist and around the pelvis as intra-abdominal pressure, high tension of pelvic floor muscles may pose substantial danger on the unborn baby. After the third month of pregnancy EMS training must be medically supervised.
Sunburns and burns
Due to risk of ignition and the increased sensitivity of the nociceptors (perception of pain) EMS training cannot be applied on areas with sunburn or any other burn injuries.
Thrombosis
EMS training might dissolve blood clots, which could get into the blood flow and reach the heart or the lungs causing danger of death.
Varicose veins
It arises from circulatory disorders; it is typically characterized by the loss of general elasticity and a weakened supporting structure of vein walls. In order to avoid any further expansion of the veins, local EMS is not allowed. Over areas that are typical for varicose veins, EMS may strengthen connective tissues and prevent the evolution of new varicose veins.
Effects of Justfit Training
EMS is an effective training, therapeutic and cosmetic tool.
In medicine EMS is used for rehabilitation, for example physiotherapy aims at preventing muscular atrophy, which can occur after musculoskeletal damage such as bones, joint, muscle, tendon and ligament injuries. Don’t confuse however EMS with TENS (Transcuteneous Electrical Nerve Stimulator) that is used for treating pain.
EMS is frequently used for aesthetic reasons as it tonifies muscles; stronger muscles have bigger cross-sections as well. EMS training furthermore requires significant consumption of calories (calorie burning), which only occurs when the entire body is trained, that is, muscles, heart, and the circulatory system are all involved at the same time.
EMS, which has for some time been used in electrotherapy, is now becoming widely used in sports too. Pain alleviation, the stimulation of blood circulation and muscle stimulation are in the focus in EMS training depending on the given target group.
Literature on EMS training show the following results regarding partial and entire body training.
Results with regards to partial EMS training:
EMS training and strength:
- EMS training increases isokinetic-eccentric and isometric power
- EMS training has a positive effect on jumping power
- EMS training significantly increases isometric and eccentric power
- EMS training maximally increases strength according to the increase in muscles’ myoelectric activity
- EMS training hardly shows any changes in antagonist muscle activity and effort made
EMS training in rehabilitation:
- EMS training enhances isometric and isokinetic power
- EMS training enhances muscle resistance
- EMS training enhances general functioning
- Results with regards to entire EMS body training
- EMS training enhances maximum power and fitness
- EMS training reduces back pains
- EMS training reduces urinary incontinence
Electric stimulation induces greater contractions than traditional trainings. It especially affects rapid contraction fibers, which is important for strength growth and hypertrophy.
Maximal Strength Growth
Maximum strength is the maximum amount of force that the nerve-muscle system is able to produce by conscious contraction of the muscles. (Weineck 1997). In addition, it also means fitness and the basic capacity of velocity force.
Untrained individuals can only activate consciously 70% of their full strength. The remaining 30% is inactive, not subjected to voluntary contractions (it is an “autonomous reserve”). The difference in maximal and absolute strength can be reduced through EMS as it allows for the better synchronization and recruitment of motor units. With the help of this training, individuals can increase their strength potential due to the greater part of muscle fibers involved in the physical work.
Increased Fitness
Fitness becomes visible through an increased resistance against fatigue after having endured lasting workload. Thus, this is essential during weekdays. EMS training therefore is especially useful in improving this type of resistance.
Muscle Building (Hypertrophy)
The mentioned increase in maximum strength achieved through EMS training is a result of the growth in muscle mass. The growth in the circumference of the chest, arms and legs is often visible even after a few trainings, an aspect that is much valued by men for aesthetic reasons. This effect is weaker among women due to the female endocrine system (lower testosterone level).
Fast Twitch Training
Inverting Henneman’s size principle we see that in electric stimulation fast-twitch muscle fibers activate first. In comparison to traditional strength training methods EMS training is; therefore, optimal for individuals pursuing explosive sports.
Improved Stamina
Following a full body EMS training, subjects experienced an increase in their stamina. EMS training’s action mechanism in this regard greatly contributes to muscle capillarisation.
Muscular Disequilibrium, Equalization, and Atrophic Muscle-structure
Equalization of muscular disequilibrium is one of the most important effects of EMS training. Stabilizing muscles are often in disequilibrium and are very difficult to train. Such discrepancies may cause back pains and incontinence. EMS training allows for the targeted conscious training of these weakened muscles. During the sessions weak muscles are put under more load than stronger ones.
Improved Mobility and Flexibility
Limited flexibility of the joints may easily prevent us from exercising on a daily basis. As a consequence of stiffness the body tends to take up wrong postures. Equalization of muscular disequilibrium in EMS training also enhances joint mobility. With the help of different frequency configurations it is also possible to relax the muscles and to transport residuals easier.
Sport-specific Conditioning, Performance Improvement in Sports
EMS allows for sport specific strength development, improves the quality of muscle contractions, balances muscle discrepancies and enhances proprioception. Thus, it entirely enhances an athletic body structure. Compared to other technical and tactical training, EMS is very time saving, and can achieve an even more effective training as there is a lesser load on the nervous system.
Rehabilitation
Several studies have shown the effectiveness of EMS in rehabilitation. Following surgeries it slows down atrophy and helps faster muscle recovery. Its application in the acute phase, shortly after an intervention, proved to be especially promising.
Muscle protein synthesis could continue even despite immobilization. In the case of injuries or following surgeries, when the leg must be rested in cast, it is recommended to stimulate the other leg, since hypertrophy may also occur in the casted leg as a result of the so called ‘crossover effect’.
Aesthetic Aspects
Cellulite Treatment
Due to the female endocrine system women have a greater tendency for cellulite than men. Cellulite can only develop if estrogen is present in the body. It evolves when the connecting tissue are no longer able to hold fat cells together and hence it protrudes through the skin. The bigger the fat cells the stronger the cellulite. It increases due to genetics, overweight, little exercise and smoking. EMS has various effects on cellulite: it tonifies the connecting tissue and induces blood circulation. As a result of the stimulation, the skin becomes more beautiful.
Activation of Metabolism
EMS training activates enzymes and enhances blood circulation. An increase in the number of active muscle fibers improve metabolism. The stimulation of fast twitch fibers requires more energy as they are the primary subjects of EMS; already upon beginning the session metabolic processes will speed up.
Weight and Fat Loss
“Losing weight” and “being slim” nowadays take a unilateral approach where the focus is mainly on diet. Following a diet, especially a not very varied one, will lead to weight loss, however, it will mainly be muscle loss instead of fat loss. This is because the body stores reserve fat and draws upon a different source of energy. If there is a decrease in muscle quantity, the basal metabolic rate also decreases, preventing the body from consuming too much calories. This causes a rebound effect (yo yo) when we gain back already lost kilos. Effective weight loss can only be obtained with exercise and adequate diet.
Stamina training does not expand muscle mass. Energetic metabolic rate increases as opposed to the basal metabolic rate. Stamina trainings are often characterized by the retrogression of muscle mass.
Body weight and body fat can only be permanently reduced through building up fat-free muscle mass. Increased metabolic activity induces energetic metabolic rate during and hours after EMS sessions, and due to the increase in the muscle mass there is a permanent growth in the basal metabolic rate too. If a healthy diet is followed at the same time, body weight can be reduced simply and permanently.
Weight and fat loss during training often results in the reduction of the female body circumference, especially on more problematic areas such as hips, waist and thighs. Moreover, the chest and arms may also become more tonified.
Circulatory Stimulation, Massage
Blood circulation of the entire body tissue is enhanced with EMS. The intensified circulation helps skin nutrition and as a result skin aspect significantly improves (it becomes more firm). Metabolic residues are transported easier, which in turn helps recovery. In addition, it also promotes the activity of the lymphatic system.
Psychological Effects
Psychological aspects such as mood, motivation, feelings, etc. are of utmost importance when starting and later pursuing EMS sessions.
Mood, Motivation
Client relationship may be reinforced through new, positive experiences and greater motivations that accompany them. If the client is less tense and is generally in a better mood that is the most effective way to register positive changes. EMS training positively affects the mood as well. Trainer, training quality, an agreeable social environment and atmosphere, an adequate physical space all, to a great extent, affect training efficiency, psychological impact and general well-being.
Well-being and the training’s positive effect strengthen clients’ body and vitality.
Better Body Posture
Better posture is achieved through increased body consciousness as a result of regular training. This is an effective way to help patients with wrong body posture, unilateral muscle weakness or incorrect body posture involving concave or arched back as result of either muscular or psychological problems. During the studies conducted, 90% of participants reported a more stable, straighter feel to their posture.
Stress and Load Resistance
There is also a notable increase in stress and load resistance as an effect of EMS training, since it strengthens the resistance against fatigue and the ability to relax.
Appetite Control
In many cases appetite sensation was detectably normalized after trainings thanks to the enhanced metabolic activity and pain control. In a few cases patients with pain who had lost weight due to their illness, reported better appetite and weight gain after EMS. On the other hand, overweight clients managed to improve their appetite control and hence reported weight loss as a result of EMS sessions.
Reduced Urinary Incontinence Symptoms
Millions of individuals suffer temporary or permanent urinary incontinence, a problem that affects 25% of the female population. This percentage means that they are four times more affected than men. Patients’ symptoms worsen with age and for many elder people this means they have to enter a patient home where they face strongly limited life quality.
Load incontinence is caused by stress or physical load and is usually related to weakened or significantly overloaded pelvic floor muscles.
The EMS device effectively stimulates pelvic floor muscles; thereby providing a very effective pelvic floor muscle strength training. Affected patients report improvement, or in many cases, the total elimination of symptoms. Entire body EMS training, if started on time, provides an excellent way to prevent the evolution of such illnesses.
Pain Relief
Low frequency current EMS training provides an effective pain relief, too. Depending on the frequency it activates one of the two pain-inhibitory systems (see below) without causing any serious side effects. Nevertheless, stimulating current does not have to be applied directly on the affected area.
In order to activate the segmented presynaptic inhibition system, one of the two pain inhibitory systems of the body, 80 to 200 Hz or lower frequency electric current is needed.
For the activation of the central supra spinal system 10 Hz or lower frequency current, a relatively high electricity is needed within the threshold. These release endogenous opiates, such as endorphin, to temporary or partially block pain sensation.
Back Pain Relief - back pain is the most common cause of incapacity to work.
Spinal posture, stability and mobility are determined by core muscles. If these muscles are well-trained, they release spinal pressure and reduce the extent of joint wear off.
Muscular disequilibrium (imbalance of core extensors and flexors especially) are generally the major causes of back pain. EMS training has a balancing impact on muscular disequilibrium. For example, it can strengthen gluteal and abdomen muscles that became weaker due to the excessive use of tonal back muscles.
For most patients a high load level during electric stimulation leads to the alleviation of symptoms in a very short time.
EMS training enhances blood supply and as a consequence it eliminates muscle stiffness and contractures.
EMS Training for The Elderly
Elder people (above 50) may especially benefit from EMS technology, therefore, they represent an additional target group for EMS training.
Stable Muscle Corset, Preserving Physical Strength
Body composition evolves with age. Fat-free mass diminishes, fat tissue expands and muscle strength weakens, which correlates the reduction of motor units.
Justfit muscle building training allows for performance preservation. Also, among participants above 70 there was a significant growth in muscle strength. This type of training is recommended regardless of age or performance level. A stable muscle corset in older age is very important for protecting internal organs and the passive parts of the musculoskeletal system (e.g. bones, tendons, cartilages and ligaments), which become less elastic with age. Hence, strength training is an excellent cure for the elderly.
Preserving Autonomy in Old Age
Good physical condition is essential for preserving autonomy and staying active in older age. Strength training is important for good health and a better quality of life. EMS provides strength training without putting joints under high pressure.
Reduced Risk of Osteoporosis
Osteoporosis is a disease that is characterized by porous bone structure and a decrease in bone mass, which can lead to an increased risk of fracture. Typical fracture points are located on the spine, waist and wrists. When the ailment progresses without any notable signs, osteoporosis patients may suffer fractures without any external influence. Everyday actions such as lifting a bag or heavy cough may well be the causes of such events.
Muscle training also has a positive impact on osteoporosis given the close correlation between physical activity and bone density. Compressive and tensile forces in training increase the hardness of bones. Even after diagnosing osteoporosis, strength training may slow down bone decomposition. Sufficient amount of exercise is needed for the bones to incorporate the body’s calcium intake. More and more young people suffer from osteoporosis and it is very important for their well-being to become physically more active as soon as possible.
Avoid Falling Over
Frequent muscle training not only increase strength but coordination too. EMS training activates a higher number of motor units, which lead to a bigger innervation of muscle fibers, hence there is a bigger chance to improve coordination as well.
Positive Impact on the Endocrine System and Delayed Aging
Hormone producing glands lose mass in older age and begin to produce less hormones. Being a control organ, this affects the hypothalamus as well as the thyroids, the adrenal glands, the pancreas and the gonads. On the contrary, as a result of EMS training hormone producing glands activate, while there is an increase in the testosterone level and growth hormones. Hence, regular training may postpone aging process.
Nevertheless, another interesting benefit of EMS training is an increase in the libido. Research has shown that older men experienced better blood circulation of their genital organs. Women also felt greater sexual desire after regular training, which is a result of an enhanced blood circulation of the pelvic floor. Sexuality is an important aspect also in older age (also from a psychological point of view), and should be given more attention.
Treatment of Varicose Veins
In addition to the previously mentioned illnesses, vein problems are also a very serious health issue. Veins in the leg contribute to the human circulatory system to a great extent, since they carry 4500 liter of used blood on a daily basis in the heart’s direction. During this process they are supported by the suction force of the heart and vein valves, which prevent the blood from regressing into the legs.
Furthermore, varicose veins are oftentimes present an aesthetic problem too, mainly among women due to the weakened connecting tissues and less elastic vein walls. Rhythmic contractions induced by EMS stimulate blood flow in the lower limbs as well. Thanks to the activation of the muscle pump, vein function becomes stronger.