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Innovative training of the whole body using the EMS method in BODY FIT 20 MINUTES Poznań STUDIO BODY FIT 20 MINUTES offers training using the most modern and extremely effective method - Electrical Muscle Stimulation (EMS) - run by professional coaching staff, having the longest experience in Poznan in the use of this training method, using the device of the global market leader MIHA BODYTEC.
If you do not want to exercise in the gym for many hours a week, and you want to train all the large muscle groups simultaneously in one intensive workout, BODY FIT 20 MINUTES is exactly what you need. People who do not feel well in a large fitness gym, love the personal atmosphere in our studio, appreciate the short intensity of training and love what EMS gives them in terms of strength, speed, agility and endurance. Our studio is small and beautiful, and stay in it short, intense and very personal.
STUDIO BODY FIT 20 MINUTES has an atmosphere that makes everyone feel comfortable. The EMS personal trainer will help you and answer any questions to make starting a new dimension of training as easy as possible.
In STUDIO BODY FIT 20 MINUTES we approach each client individually. By choosing to use our services, you can take a professional EMS personal training focused on the efficient and effective implementation of all goals.

EMS THE FUTURE OF FITNESS

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ELECTROSTIMULATION - EMS TECHNOLOGY

ELECTROSTIMULATION - PERSONAL TRAINING IN ONLY 20 MINUTES

EMS (Electrical muscle stimulation) is the electrostimulation of muscles using electrical impulses sent from a special MIHA BODYTEC device. This method is used successfully in sports and physiotherapy. EMS is used by NASA and the American army. The EMS training is used by players such as Real Madrid, Bayern Monahium and other famous athletes. In just 20 minutes, EMS training delivers over 150 times more muscle contractions to the body than during standard training. Traditionally, during the exercise, our brain sends impulses to neurons, the effect of which are muscle spasms. Thanks to EMS, the whole process is carried out by replacing the brain with electrical impulses sent from a special device. Such an impulse induces controlled muscle contraction, bypassing some or all of the nervous system responsible for contraction during traditional training. The more controlled contractions, the bigger and stronger the muscles. Even the muscles located in the deeper layers of our body are stimulated, among others, muscles stabilizing the spine and the muscles of the pelvic floor.

TECHNOLOGY EMS
One, 20-minute training session equals up to 3 hours spent in the gym. One EMS training per week corresponds to three personal trainings at the gym. Depending on the level of physical fitness and the goals set, the training can be either extremely gentle or extremely intensive, using strong muscle contractions while performing dynamic exercises.
The revolutionary nature of this method, combined with the professionalism of BODY FIT 20 MINUTES personal trainers, makes the effects felt after the first training, and visible after 10-12 training sessions. Even if someone does not have time for regular workouts, he can expect amazing results.

BENEFITS EMS
EMS training is an excellent alternative for people who do not have time for boring gym exercises. A series of effective workouts will make you quickly achieve noticeable results.

WEIGHT LOSS - fat reduction EMS training helps to speed up the metabolism. The body will change the way you use calories to not create fat. In addition, the impulse that penetrates the muscle during training intensively breaks down fat tissue, increasing the combustion process.

GET RID OF CELLULITE- you can forget about it! The pulses break the subcutaneous fatty tissue and stimulate the lymphatic system, which is responsible for cleansing the body of toxins and inhibiting the storage of fat cells.

FIGHTING BACK PAIN - Sitting work can not calm your back? Try EMS! Sent to the muscle pulse, they cause contraction and then allow them to relax deeply, relieving pain. Hence the widespread use of this type of training in rehabilitation.

BUILD MUSCULE MASS - Reach your dream figure! Thanks to modern technology, EMS and through training conducted under the supervision of qualified trainers, after a few sessions there are visible changes in the appearance and general form of his body. Thanks to EMS training, you will develop your dream figure in a short time.

TIMPROVE FITNESS EMS training in a short time, significantly increases muscle strength and efficiency, significantly improves overall performance and fitness, accelerates the development of muscle building and evens out muscle tension.

BE FIT ONLY 20 MINUTES - Save time! The pulse stimulates all major muscle groups at the same time, because the training lasts only 20 minutes!

RETRUN TO THE FORM AFTER PREGNANCY The biggest nightmare after giving birth is a stomach and other extra kilos. Thanks to us you will get rid of them forever in a much shorter time. The EMS training lasts only 20 minutes. Thanks to electrostimulation, you not only firm your skin, but also strengthen your muscles. During training, he does not load the joints, and most importantly, the spine he has had enough during pregnancy. EMS strengthens the deep muscles responsible for stabilizing the spine, which in turn will free you from back pain.

PROTECT YOUR CONNECTIONS During training, we do not use any weights, so the pressure on the joints and tendons is practically non-existent. It is a revolutionary method of training, especially for people with injuries or joints that can not build muscle strength through traditional training methods. EMS eliminates the risk of injury or injury.KURS TRENINGOWY

EMS training - 20 minut
Preparation for training 5 minutes Guests arriving for EMS training in Body Fit 20 minutes after appointment. After the initial interview, medical and elimination of all contraindications / restrictions, go to one of our locker rooms to set up a specialized cotton costume used during EMS training. The costume can be rented or bought directly in our studio. During the test, the training outfit is available for free. After dressing up the personal trainer, putting on with the built-in electrodes and individual electrodes on the arms, legs and buttocks in such a way that they closely adhere to the whole body.

Shower and dressing
After the workout, you can use the shower and the rest of our cloakroom equipment - just enjoy the comfort that our studio offers you. After a short rest, we set another visit, which can take place only after a minimum recovery time of 4 days (depending on the intensity and type of exercise may be smaller or larger).
You drop in for lunchtime and refresh yourself and are full of energy for the rest of the day.

SELECTED SCIENTIFIC RESEARCH

Selected Studies

86.8% trainees noticed a positive effect on body shape

71.0% trainees showed significant improvement in strength

88.0% trainees noticed a reduction in back pain

75.5% trainees noticed feeling relaxed after the workout

Below is a selection of studies on whole body electrostimulation.

UNIVERSITY OF BAYREUTH 2002
Whole body electromuscular stimulation (EMS training) for back ailments

(BOECKH-BEHRENS, W.- U. / GRÜTZMACHER, N. / SEBELEFSKY, J., unpublished thesis, University of Bayreuth, 2002).

Study objective
The aim of the study was to find out how EMS training impacts on back pain.

Methodology
49 employees of the University of Bayreuth, who suffered from back pain (31 women and 18 men at the average age of 47) volunteered to participate in the study. Questionnaires were used before and after training to assess frequency and intensity of back pain as well as the participants overall condition, mood, vitality, body stability and change of physique. Participants trained 45 minutes, 2x per week for a total of 10 sessions. They began with a 10 to 15 minute long familiarization phase to adjust for the individual’s pulse, followed by a 25 minute long training session, during which different static exercise positions were taken up by the participants. There was a five minute long relaxation period at the end of the training session.

Results
89 % of the participants noticed a reduction in back pain, 39% of those felt a drastic reduction of back pain and 42 % of the participants felt a mild improvement of their condition. In addition, there was a significant decline in frequency and intensity of pain during the exercise period. The EMS-training also produced the following general results: 61% of the participants felt an improvement in their overall condition, 76% said that their mood improved, 69,4% noticed an increase in vitality, 57% of the male participants and 86% of the female participants observed better body stability, 50% of the participants experienced positive physical changes and 76% felt more relaxed after the training.

Conclusion
This study demonstrates that full-body EMS training was effective at relieving back pain symptoms in majority of cases studied. The electrical impulses from the machines work on outer as well as the deeper inner muscles, which are not easily reached through conventional methods of exercise. The specialized full-body EMS training is a time saving and very effective all-round training that has far reaching positive effects on overall health. It can be used therapeutically and as preventive therapy.

UNIVERSITY OF BAYREUTH 2002
Electromuscular stimulation (EMS) of the whole body musculature - An innovative method to relieve urinary incontinence

MUNICH 2010
Electrical muscle stimulation as whole body training – Multicenter study on the use of full body EMS in fitness centers

(VATTER, J., University of Bayreuth, 2003; publication AVM Verlag, Munich 2010).

Aim of study
The objective of this paper was to discover whether positive changes with regard to strength, anthropometry, body awareness, mood, general health factors, back pain and incontinence can be realized through the use of electrically stimulated whole body training in a field test.

Methodology
In four fitness centers, 134 volunteer subjects (102 women and 32 men) averaging 42.5 years of age were surveyed, tested and compared to a control group (n=10) and examined based on age and gender before and after six weeks of training. This involved a determination of maximum strength, physical endurance, body weight, body fat percentage, girth, frequency and intensity of back and incontinence complaints, as well as general complaint status, mood, vitality, body stability and body contouring.
The 12 training units were carried out on a twice weekly basis with the following training parameters: pulse duration/interval 4 s/4 s, 85 Hz, rectangular pulses, pulse width 350 s. An approximately 25-minute training session with static exercise positions followed an habituation period totaling 10-15 minutes. The training session concluded with a five-minute relaxation program (pulse duration 1 s, pulse interval 1 s, 100 Hz, rectangular pulses, pulse width 150 s).

Results
82.3% reduced their back pain, 29.9% were symptom-free afterwards. 40.3% complained about chronic pain beforehand and 9.3% after completion. 75.8% saw improvements in incontinence, and 33.3% were free of symptoms afterwards. The number of medical conditions was sharply reduced (about 50%). Maximum strength rose 12.2%, and muscular endurance 69.3%. Women benefited to a greater degree than men did (13.6% vs. 7.3%). 18 subjects ended the training prematurely. No changes were identified in the control group.

Body weight and BMI remained virtually the same. The body fat percentage fell 1.4% in the training group; it rose 6.7% in the control group. The younger persons undergoing the training lost more weight than the older; no gender- or weight-related variations resulted. Among the women in the training, the body circumferences were reduced significantly at the chest (-0.7 cm), thigh (-0.4 cm), waist (-1.4 cm) and hips (-1.1 cm). Among men, they decreased at the waist (-1.1 cm) with simultaneous growth at the upper arm (+1.5 cm), chest (+1.2 cm) and thigh (+0.3 cm). The control group showed no improvement and expanded at the waist and hips in the same time frame.
Body feeling improved, with 83.0 % exhibiting less tension, 89.1% greater stability, and 83.8 % higher performance. 86.8 % noticed positive body contour effects. 90.0% of the participants perceived the training positively. High intensities brought more significant improvements for the patients with complaints but increased the incidence of muscle aches.

Conclusion
Whole body EMS training represents a persuasive method to reduce extremely common back and incontinence complaints. The increases in strength match the experience with conventional strength training and in some ways are even superior. The body contouring and mood aspects appeal to men and women at all age levels. Thus whole body EMS is an effective form of training appealing to a wide spectrum of target groups.

MEDICAL SPORTS NETWORK 04/2007 Short and long-term training effects on strength-related diagnostic parameters from mechanical and electrical stimulation

(Speicher, U. / Nowak, S. / Schmithüsen J. / Kleinöder, H. / Mester, J., German Sport University Cologne 2008; published in “medical sports network” 04/2007, among others.)

Aim of study
The goal of the present study was to compare classic strength training methods with dynamic whole body EMS with regard to their effects on strength and speed.

Methodology
80 sports students were randomized into equal parts into classic training groups for hypertrophy, maximum strength, quickness and muscular endurance, the modern procedure for whole body EMS and vibration, as well as the two mixed groups, whole body EMS/hypertrophy and vibration/hypertrophy. The classic training groups worked on the leg curl and leg extension musculature on (Gym80) machines in the respective groups in 3 series with various additional weights (30-90%, 3-15 repetitions). The EMS groups executed side steps and knee bends without additional weights (load/interval 6 s/4 s, pulse frequency 85 Hz, pulse width 350 μs, bipolar rectangular pulse (60% intensity). Standardization was via visual biofeedback. The training took place twice a week over a period of 4 weeks. Entry and exit tests were carried out on strength diagnostic machines before and after the training as well as after a two-week regeneration phase. The dynamics were measured by means of performance (strength x speed) with 40% and 60% additional load at various angles.

Results
All types of strength training were able to improve maximum performance significantly. Maximum strength improved the most, 16%, within the hypertrophy group, followed by 9-10% for EMS. Only the EMS groups showed significant improvement in speed. The measured speed performance improved by about 30% – significantly more than by classic methods (16-18%). This is apparently due to EMS‘s direct control of fast-twitch muscle fibers.
Mixed training designs such as EMS and classic hypertrophy training show the typical changes that result from the two training stimuli (a maximum 7 % growth in strength and 12% improvement in performance).
Combinations of classic and modern training procedures could thus open up new, promising configurations of stimuli. Long-term effects of whole body EMS must in particular be emphasized. The greatest boosts in performance appear after a two-week period of regeneration.

Conclusion
Compared with various types of training to boost strength and speed, dynamic whole body EMS training with miha bodytec has been shown to be a highly effective training method. Whole body EMS was the sole form of training able to improve maximum sports performance in speed of movement. In addition, pronounced long-term effects are opening up new possibilities in training periodization. An carefully dosed amount of whole body EMS together with the dynamic execution of movement represents a promising combination for strength and speed training.

UNIVERSITY OF ERLANGEN- NUREMBERG 2009
The effect of whole body electrical stimulation on the resting metabolic rate , anthropometric and muscular parameters of older people. The Training and Electromyostimulation Trial (TEST)

(KEMMLER, W. / BIRLAUF, A. / VON STENGEL, S., University of Erlangen- Nuremberg 2009).

Aim of study
A substantial change in body composition, with an increase in abdominal body fat and a corresponding reduction in muscle mass, especially occurs in women after menopause. To counter this trend, whole body electromyostimulation training today stands out as an alternative to conventional muscle training featuring smaller orthopedic and cardiac loads at a comparably low training volume. The goal of this pilot study was to establish the applicability and feasibility of EMS training for older people as well as determine the effectiveness of this form of training on anthropometric, physiological and muscular parameters.

Methodology
30 post-menopausal women with long training experience were assigned randomly to a control group (CG: n=15) where they continued their training as usual, and an EMS group (n=15) , which completed a 20-minute whole body EMS training session every four days, in addition to twice weekly strength and endurance training. The most important anthropometric data (weight, size, percentage of body fat, waist circumference, etc.) were determined, along with resting metabolic rate and VO2.

Results
The resting metabolic rate showed significant reductions in the CG (-5.3%, p = 0. 038) and no changes (-0.2 %, p = 0.991) in the EMS group. Despite a medium effect size (ES: 0.62), mere tendencies without significant differences appeared between the EMS group and the CG (p= 0.065). The cumulative value for the skinfold thickness declined significantly in the EMS group (p= 0.001) by 8.6%, compared to a slight, insignificant increase in the control group (1.4%); a difference that turned out to be statistically significant (p = .0001, ES: 1.37). Waist circumference as a criterion for abdominal adiposity fell in the EMS group significantly (p > 0.001) by -2.3 % (vs. CG: +1.0 %, p= 0.106). The corresponding intermediate group difference turned out to be significant (p = 0.001, ES: 1.64).

Conclusion
In summary, improvements in functional parameters such as maximum strength and speed have been demonstrated along with health-relevant effects on body composition. In addition, a high acceptance of EMS training in this population of well-trained, post-menopausal women was established. So, aside from its effectiveness, the practicability of this type of training seems assured.

ERLANGEN- NUREMBERG UNIVERSITY 2009
Influence of adjuvant EMS training on body composition and cardiac risk factors in older men with metabolic syndrome

(KEMMLER, W. / BIRLAUF, A. / VON STENGEL, S., Erlangen-Nürnberg University 2009).

Aim of study
Sarcopenia and (abdominal) adiposity are closely associated with mortality, multi-morbidity and frailty in older people. The aim of this study was to determine to what extent whole body electromyostimulation (WB-EMS) training can influence body composition and cardiac risk factors in older men with metabolic syndrome.

Methodology
After randomization, a total of 28 men with metabolic syndrome according to IDF (69.4±2.8 years) from the Erlangen area were assigned to a control group (CG: n = 14) or to a WB-EMS group (n = 14). The 14-week training WB-EMS regime provided a 30-minute endurance and strength program with the application of EMS every 5 days. In parallel, the control group underwent whole body vibration training focusing on "increasing flexibility and well-being."
The abdominal and whole body fat mass as well as the appendicular skeletal muscle mass (ASMM) were selected as the primary end points. Secondary endpoints were the parameters of the metabolic syndrome according to IDF (waist circumference, glucose, triglycerides, HDL cholesterol, systolic and diastolic blood pressure).

Results
At a high effect size (ES: d`=1,33), the change in the abdominal fat mass shows significant differences (p = 0.004) between WB-EMS and CG (-252±196 g, p = 0.001 vs. -34±103 g, p = 0. 330). Parallel to this, whole body fat diminished by -1350±876 g (p = 0.001) in the WB-EMS group and -291±850 g (p = 0.307) in the CG (difference: p = 0.008, ES: d`= 1.23). The ASMM also showed significant differences (p = 0.024, ES: d`= 0.97) between the EMS group and vibration control group (249±444 g, p = 0.066 vs. -298±638 g, p=.173). With the exception of a significant inter-group difference (p = 0.023, ES: d` = 1.10) for the waist circumference (EMS: -5.2±1.8 cm, p = 0.001 vs. CG: -3.3±2.9 cm, p = 0.006), no further effects on the parameters of the metabolic syndrome (see above) were shown.

Conclusion
At a low training volume (about 45 minutes/week) and a short period of intervention (14 weeks), whole body EMS training exhibits significant effects on the body composition of older persons. Thus WB-EMS could be an appropriate alternative to conventional training programs for people with low cardiac and orthopedic capacity.

BAD OEYNHAUSEN HEART CLINIC 2010
Electromyostimulation (EMS) in cardiac patients. Is EMS training becoming significant for secondary prevention?

(Fritzsche, D. / Fruend, A. / Schenk, S. / Mellwig, K.-P. / Kleinöder, H. / Gummert, J. / Horstkotte, D., Bad Oeynhausen Heart Clinic, Herz 2010; 35 (1): 34–40)

Aim of study
The view that moderate endurance training as a part of secondary prevention improves the prognosis for chronic heart insufficiency has been sufficiently validated. Based on experience, however, only a few well supervised, highly motivated and mostly younger patients can be reached with a complementary, sustained, sport therapy in clinical practice. Our own experience with with whole body electromyostimulation of patients with cardiac insufficiency shows a thus far unanticipated potential for the regeneration of neurohumoral, inflammatory and skeletal muscular disease symptoms within the context of systemic CHI disease. Against this background, the effect and acceptance of whole body EMS in patients with cardiac insufficiency was investigated.

Methodology
15 patients with a confirmed diagnosis of CHI completed a 6-month training program (whole body EMS) with a miha bodytec device. The stimulation parameters were defined as 80 Hz and 300 μs at 4 s pulse and 4 s pause for a period of 20 minutes, followed by a cooldown in the 100 Hz range. The patients themselves chose the amplitude (mA), and the subjective feeling of “muscle contraction/current sensation” was set at step 8 of a ten-step scale. The specifications were 40–70 repetitions in the main section, with exercises in isometric holding positions and dynamic motion drills. Cardiac efficiency was assessed in an initial test and after three and six months of training by means of spiroergometry, electrocardiography (EKG) and echo; the metabolic status including creatine kinase (CK) and lactate dehydrogenase (LDH); in addition, weight and body fat distribution were determined (impedance scale).

Results
Up to a 96% increase in the oxygen uptake at the anaerobic threshold could be demonstrated (VO2AT 19.39 +/- 5.3 ml/kg body weight BW before the start of training; VO2AT 24.25 +/-6.34 ml/kg BW at the end of the training phase; p < 0.05). The diastolic blood pressure fell significantly (psyst < 0.05; pdiast < 0.001), muscle growth was up as high as 14% at constant weight. The training method was 100% accepted (no dropouts). The patients indicated that their subjective capacity was significantly higher.

Conclusion
For the first time, the study showed the effect of EMS training in patients with cardiac insufficiency. The improvement in the objective assessment of their capacity as well as the optimization of muscle-physiological and metabolic parameters by far surpassed the results of traditional types of aerobic training for primary and secondary cardiac rehabilitation in patients with CHI. The form of training selected holds great potential in the treatment of patients with cardiac insufficiency.

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