EMS and TENS Settings

Introduction to Correct Muscle Stimulation through EMS

Optimizing the Frequency and Pulse Duration for Muscle Build-up
and Endurance

Skeletal muscles basically consist of two types:

White muscle fibers that contract quickly. These need a lot

of energy and tire quickly.
Red muscle fibers that contract more slowly. These are
responsible for strength and endurance. Under medium strain
they tire only very slowly.

EMS Parameters
Our certified stimulation current devices allow you to choose
between various programs and settings. Synchronous (S) and
asynchronous (A): With synchronous programs, the stimulation is
carried out simultaneously on all available channels, while with
asynchronous programs this happens with a time delay. This, for
example, allows a particularly thorough or a particularly gentle
stimulation to be achieved.

The Right Frequency for Red and White Muscles

Frequency is significant for most EMS applications and is given in
Hertz (Hz). When choosing the frequency you should take into
account that there are individual differences.

Low frequencies (no higher than about 18 Hz) will mainly activate
the slower reacting red muscle fibers. Power and endurance
athletes will thus benefit from electrical muscle stimulation in
this frequency range to build up muscle. When applied, it will
cause a distinct contraction of the muscle.

Higher frequencies between 30 and 50 Hz stimulate the fast

contracting white muscle fibers.

With frequencies of over 50 Hz, the muscle is deliberately

overtaxed and can thus be forced into muscle hypertrophy
(muscle build-up). To avoid overtraining, the interval between the
sessions must be correctly chosen so that the muscle has
enough time to regenerate.

Pulse Duration for Large and Small Muscles

The pulse width or pulse duration is given in microseconds (s).
With longer pulses, the effect goes deeper and is mainly suited to
larger muscles. For smaller muscles, the duration will remain
below 200 s. Some programs offer varying pulse duration to
stimulate the muscle even more intensively.

Intensity
Current strengths for EMS are in the milliampere range (mA). The
intensity chosen depends on the user. New users and the
untrained should, however, always start with lower current
strengths. Following more frequent application it is up to the user
to adjust the current strength slowly upwards.

Rise Time / Fall Time (Ramp)

Cold muscles should never be put under full strain even with EMS.
That is why modern EMS devices ensure that muscles are gently
warmed and supplied with blood by pretensioning. For the
untrained, the minimum time for this is 2 seconds.

Duration of Contraction
The contraction time (ON) is chosen according to the users
training goal. Anaerobic endurance training is achieved through
numerous; relatively short (5-6 seconds) stimulations.

Maximum strength and elasticity, like pure muscle build-up,

require longer contractions of 10 seconds or more.

Duration of Pauses (OFF)

For endurance training, pauses are kept short (2-3 seconds),
while for maximum strength training the untrained begin with
pauses that are at least twice as long as the contraction time. As
training progresses, both times are adjusted to each other.

The Wave Form: Monophasic or Biphasic

Modern EMS devices operate almost exclusively with biphasic
pulses, which are gentler on the skin of the user. This means
every current pulse is followed by a phase with a negative
counter-oscillation below the zero line.
Examples of Settings of EMS Parameters:
Endurance Training

Program: Synchronous

Frequency: 15 Hz

Pulse Duration: 150 s

Ramp: 2 seconds

Contraction Duration: 6 seconds

Pause: 3 seconds

Application Duration: 30 minutes, followed by longer pauses

Rule of Thumb:

Lower Frequency: Max. 15-18 Hz

Short Contraction Duration: 4-6 seconds

Short Pause Time: 3-6 seconds

Long Application Duration: 20-30 minutes

Small Muscle: Low pulse width (50 100 s)

Large Muscle: Higher pulse width (200 300 s)

Elasticity Training

Program: Synchronous

Frequency: 40 Hz

Pulse Duration: 200 s

Ramp: 2 seconds
Contraction Duration: 10 seconds

Pause: 15 seconds

Application Duration: 5 minutes; may be repeated several times

daily. Optimisation is possible through small changes in
frequency and placing of electrodes.

Muscle Build-up Training

Program: Synchronous

Frequency: 45 Hz

Pulse Duration: 300 s

Ramp: 3 seconds

Contraction Duration: 15 seconds

Pause: 15-30 seconds

Application Duration: 3-5 minutes; may be repeated several times

daily

Rule of Thumb:

Higher Frequency: 35-50 Hz

Longer Contraction Duration: Over 10 seconds

Pause Time: At least as long as the contraction duration

Short Application Duration: 3-5 minutes; several repetitions daily

Small Muscle: Low pulse width (50-100 s)

Large Muscle: Higher pulse width (200-300 s)

Find out more about electrode placing.