Fitness

Is electrical muscle stimulation really a short-cut to getting buff?

Published

1 year ago

January 13, 2025

Is electrical muscle stimulation really a short-cut to getting buff?

In a 1993 film Dragon: The Bruce Lee Story there’s a scene where the main character sits at a typewriter wearing electrodes strapped across his chest and biceps.

The martial arts superstar is zapping his muscles so he bulks up without doing any exercise.

“Three minutes is like doing 200 push-ups,” he claims.

This technology, called electrical muscle stimulation or EMS, was explored by the Russians back in the 1960s to help athletes train, and it’s since been embraced by the likes of soccer star Cristiano Ronaldo and Olympic gold medallist Usain Bolt.

These days, EMS is promoted to people who want to get buff. You can even wear a whole-body EMS suit at the gym.

EMS proponents say that the technology, which sends electric impulses through skin and into muscle below to make them contract, “bypasses” the brain, triggering muscles to work and grow in a “smarter and more efficient way”.

Some ads say you can get your weekly whole-body workout in just 20 minutes — without lifting a single weight.

It sounds too good to be true, so what is the scientific evidence for these claims?

What’s the theory behind EMS?

Our muscles are made up of different “motor units”, each consisting of a nerve and the muscle fibres it activates.

One type of motor unit is smaller, contracts slowly and takes a while to get tired, while the other is larger, contracts rapidly and fatigues quickly.

The larger units use more energy but can generate more force. These are the ones that we use to build strength over time.

EMS is often used as a supplement to training. (Getty Images: Milan Markovic )

When we voluntarily activate our muscles — by lifting weights, for example — our brain activates the smaller slower motor units first before activating the larger faster ones, says Swarup Mukherjee, a sports and exercise physiologist at Nanyang Technological University of Singapore.

“What EMS does is it reverses this natural recruitment order.”

And it is thought that by stimulating the larger motor units first, EMS can speed up the process of building muscle mass — and strength.

From medicine to elite sport

Manufacturers of some EMS gadgets have landed in trouble for overstating their claims on late night infomercials.

While some gadget claims might not stack up, there is a scientific basis for using electricity to stimulate muscles. In fact, the idea has been around for centuries, and has developed into an important way to exercise muscles when someone has an illness or injury.

“For patients that are unable to physically exercise for whatever reason, electrical stimulation can replace exercise,” says Gordon Lynch, who studies the use of EMS with the Centre for Muscle Research at the University of Melbourne.

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“The evidence is really strong that we can get adaptations in muscle and recruit muscles in a way that that can be beneficial.”

But, Professor Lynch says, it is less clear whether EMS works as a general fitness tool.

“There’s no real consensus about how to optimise this form of training for otherwise healthy people.”

Still, there are no shortage of online testimonials from people who swear EMS workouts are the way to go.

But what does the evidence say?

Some research, such as this small 2016 randomised controlled trial of middle-aged men, supports using EMS to build strength and lose fat.

And the technology’s “time-efficiency” and “joint-friendliness” is seen by some researchers as attractive to those “unable or unmotivated” to do intense exercise.

A 2023 review by Dr Mukherjee of 10 other studies also found EMS increased the size of the muscles they stimulated in healthy adults.

And since muscle is one of the most energy-hungry tissues in the body, building them should also help burn fat, Dr Mukherjee says.

Olympic medal winning Usain Bolt running fast. — Retired sprinter Usain Bolt is among the high-profile athletes who have used EMS. (Getty Images: Ashley Feder/Stringer)

But, he cautions, building bigger muscles does not necessarily translate to the sort of strength that will make gym exercises or everyday activities easier.

In fact, none of the studies in his review found EMS improved such “functional” strength.

“There isn’t enough body of data to convince us that it is an equivalent of voluntary resistance training,” Dr Mukherjee says.

Other researchers who reviewed the evidence on whole-body EMS concluded active people won’t get any advantage from the technology, although older sedentary populations may benefit.

One limitation of EMS is that it contracts static muscles, but to do specific activities our brain orchestrates a combination of muscles in a special way, Dr Mukherjee explains.

During bicep curls, for example, our biceps contract, while our triceps must lengthen and relax.

This is why there is a preference among proponents to combine EMS with traditional muscle exercises, Dr Mukherjee says.

Getting the right ‘dose’

Everyone’s muscles respond differently to EMS, Professor Lynch says, adding that this makes giving the right dose of stimulation a challenge.

“If it’s not enough, then you’re not going to get any benefit at all. And if you over stimulate, then you can cause muscle damage.”

Sport scientist Nicola Maffiuletti of the Schulthess Clinic, an orthopaedic hospital in Switzerland, agrees.

Traditional muscle building involves progressively — and carefully — adding heavier weights to a training regimen over time as your muscles adapt and get stronger.

But Dr Maffiuletti says it’s harder to know how much current to use to get the right stimulation with EMS.

“When you inject current you don’t know how to properly dose on an individual basis.”

Possible risks of EMS

Dr Maffiuletti is particularly concerned about the dose of current delivered by whole-body EMS suits.

These are a wetsuit-type outfit with electrodes that stimulate a number of muscles across the body at the same time.

He says it’s like “giving a pill” when we don’t know how much drug the pill contains, or what it’ll do to the person taking it.

“It’s not a cautious way to exercise.”

While painful muscles are to be expected after a muscle workout of any kind, Dr Mukherjee warns people should not experience pain at the time of receiving EMS — discomfort yes, but not pain.

In 2016 Dr Maffiuletti co-authored a piece in the British Medical Journal calling for better regulation of whole-body EMS suits after seeing people’s muscles break down in a condition called rhabdomyolysis, which can lead to kidney damage.

While there are fewer reports of rhabdomyolysis from EMS these days, he remains concerned about how well people are screened before using whole-body suits at the gym.

Woman wearing gym gear and an electrical muscle stimulation suit doing a sitting exercise with round weight. — Experts advise caution when using EMS. (Getty Images: Nevena1987 )

Even experts who support the use of whole-body EMS in general fitness warn of potential harms and the need for better oversight.

The US Food and Drug Administration has warned some consumer products have reportedly shocked, burned, bruised and irritated the skin of users, and interfered with critically important medical devices such as pacemakers.

If you are planning to fork out for EMS at the gym, Professor Lynch advises looking for a personalised approach with supervision by a professional like a physiotherapist who is trained in using the technology.

But he recommends making the most of more traditional forms of exercise and strength training first.

Finally, he adds, if weight loss is the goal you also really need to watch what you put in your mouth.

Delve into claims surrounding EMS in more detail on What’s that Rash? and subscribe to the podcast for more answers to more health questions.

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Fitness

Oprah Winfrey prioritised this popular core exercise at 72 ‘to age well’

Published

6 hours ago

February 21, 2026

Press Room

Oprah Winfrey prioritised this popular core exercise at 72 ‘to age well’

After knee surgery, Oprah Winfrey promised she would change her lifestyle. Walking and hiking became her favourite exercise, and she started lifting weights with a personal trainer.

Recently, the 72-year-old presenter and author has been sharing videos on Instagram of her achievements in strength training, including deadlifts using a hex bar, kettlebell workouts, and treadmill sessions. Last year, she set herself a plank challenge to see how her core strength develops over a few months, and revealed the results this week.

What exercise did Oprah do?

A plank was the chosen exercise. This is one of the most common core exercises, so effective as it challenges full-body strength, mobility, and stability.

“Planks are the most challenging exercise for me. My first one in 2024 lasted 10 seconds. Now I can do them for over a minute, with weights, and whatever creativity Trainer Peter throws my way 💪🏽,” she wrote in the Instagram caption.

How to do a plank

Come down onto a mat on your hands and knees, making sure your hands are directly under your shoulders and your knees sit under your hips.
Lift your knees off the ground and walk your legs back behind you so they are completely straight.
Your body should make a straight horizontal line from your head to your feet.
If you can, come down from resting on your hands to resting on your forearms.

On the first try, Oprah completes a standard plank for 10 seconds. That was done in August last year. This week, she posted an update to reveal that she can now do the exercise for a full minute “with weights”.

Eric L’Italien, a physical therapist with Harvard-affiliated Spaulding Rehabilitation Center, says two minutes is the “maximum” time to aim for. “You don’t get much benefit after that,” he says.

What are the benefits of the plank?

Boosts strength: Several studies (including those from the University of Colorado School of Medicine and Memorial University of Newfoundland) show that the plank can improve full-body strength and endurance. This is useful in everyday life and for improving performance in other activities, such as hiking (Oprah’s favourite workout) or running.
Improves mobility and stability: The plank is particularly effective at improving full-body stability and mobility. It strengthens the core muscles, which we use constantly to stay upright.
Efficient: From core to back strength, the plank targets all major muscle groups in the upper body, making it an excellent go-to compound exercise for those short on time.
May help reduce lower back pain: As the plank is one of the better back exercises, studies show it may help reduce lower back pain by strengthening the small muscles that support the spine.
Aids longevity: Longevity is about living better and for longer. Doing regular planks can help prevent falls by improving full-body stability.

At the end of the video, Oprah reveals she’s graduated from the classic core exercise to bear hold renegade rows. This movement is harder than the plank as it further challenges balance and stability, and uses dumbbells. You’ll spot the star doing it at the end of her video.

How to do bear hold renegade rows

Come down onto your mat in the tabletop position (on your hands and knees), resting your hands on your dumbbells.
Lift your knees a couple of inches off the floor.
Once stable, begin to row, one arm at a time, bringing the dumbbell towards your hip.
Keep your back flat and hips stable throughout the movement.
Aim for 3 sets of 8 to 12 repetitions. Once you can do this, go up in weight or repetitions to continue to build strength.

Fitness

12 cardio exercises ranked for fat burn – tested with the world’s most accurate calorie tracker

Published

18 hours ago

February 20, 2026

Press Room

12 cardio exercises ranked for fat burn – tested with the world’s most accurate calorie tracker

Hard though it is to believe, some people don’t enjoy jogging. That’s why online fitness coach Jeremy Ethier conducted an experiment into which cardio exercises rival or beat jogging for fat burn.

Jeremy was joined by his friend Dennis, who has a significantly lower fitness level than him. Fitness level impact fat burn – those with superior fitness are typically better able to convert stored fat into energy– so this experiment offers a useful insight into how the ‘best’ cardio exercises might differ depending on someone’s base fitness. Scroll for each of their rankings.

How they tested

Each activity was tested using a metabolic mask to measure calorie expenditure – considered the gold standard for such data collection outside a lab setting. It works by measuring the air you breathe in and out during exercise, tracking how much oxygen you use and carbon dioxide you produce to calculate your calorie burn, and whether those calories derive more from fat or carbohydrates. That’s markedly different to smartwatches or gym machines, which estimate calorie burn based on metrics such as heart rate, speed and body weight.

Sex also affects fat-burn efficiency. In fact, researchers from the University of Bath recently found that biological sex and fitness levels are the biggest predictors of people’s ability to burn fat. They also found that fit women burnt fat more efficiently than men during endurance exercise – one of the reasons touted for women’s prowess over ultramarathon distances.

So, while this experiment is still accurate, it’s worth noting that sex as well as fitness level can affect the results.

The results

Skipping (10 mins)

First up, that warm-up staple, skipping. ‘The jump rope workout we’re doing is considered HIIT: high-intensity interval training. You push hard, rest briefly, then repeat,’ said Jeremy in the video documenting the experiment. ‘This type of cardio exploded in popularity because of the so-called “afterburn” effect.’ He’s referring to your body’s ability to continue burning additional calories hours after your workout due to the exertion.

Jeremy burnt 160 calories, with 28 extra ‘afterburn’ calories (measured 20 mins post-recovery) and Dennis burnt 69 calories, with 8 afterburn.

HIIT (10 mins)

On the topic of HIIT, Jeremy and Dennis next tried a YouTube HIIT workout. ‘To boost the intensity without relying on coordination, we turned to one of the most popular YouTube HIIT workouts,’ says Jeremy.

Jeremy burnt 136 calories, with 24 afterburn calories and Dennis burnt 100 and 16 respectively.

However, Jeremy notes that for both skipping and HIIT, his heart rate didn’t reach what is ‘high enough to classify as “actual” HIIT.’

‘Which means we’re gonna go more intense,’ he adds.

Sprint interval training (10 mins)

Which brings us to…fast sprints. They did 10-15 seconds of all-out sprints, followed by 30-60 seconds of walking. ‘Some researchers claim that just one minute of all-out effort can give you the same benefits as 50 minutes of normal cardio.’

Jeremy burnt 178 calories, with 48 afterburn, and Dennis hit 148 and 27 calories respectively.

‘However, one thing I noticed about the data is that 97% of the calories I burnt were from carbs, and only 3% from fat. We’ll talk more about what this means when we compare it to walking later on,’ said Jeremy.

Jogging (20 mins)

Now onto the lower-intensity cardio workouts, beginning with the classic: jogging.

‘Even though our jog was twice as long as our sprint workout, I was not expecting the calorie burn to almost double as well, with me burning 350 calories and Dennis burning 260 calories,’ said Jeremy. ‘But when you look at our heart rate chart, it starts to make sense. Jogging keeps the heart rate consistently elevated in the high range, whereas HIIT only spikes it briefly during intense intervals.’

Fasted jogging (20 mins)

Emilija Manevska//Getty Images

Fasted jogging burnt the same number of calories as regular jogging

Noting a study from the British Journal of Nutrition, which suggests that if you run first thing in the morning on an empty stomach, you burn twice the amount of fat compared with doing the exact same workout after eating, Jeremy explained that they wanted to test the effectiveness of fasted cardio. Indeed, they ‘burnt about the same number of calories as our regular jog – but this time, a bigger chunk of those calories came from fat.’

He cites the work of top exercise science researcher Dr Eric Helms to explain: ‘When you don’t eat before a workout, your body doesn’t have as many carbs to use – so it turns to fat for energy instead.’ However, this isn’t always necessarily a good thing. When you don’t have as much fuel on board, your body uses ‘the available fat stores in your body, which sounds great. But then the rest of the day, you’re going to be relying on other sources of fuel.’ Whereas, if you do a high-intensity session, you’ll primarily burn carbs, depleting glycogen, meaning you’ll use body fat and fatty acid oxidation for the remainder of the day.

‘In both of those two scenarios, the amount of fat loss you achieve or fat mass gain you achieve is going to be dependent upon the net surplus or deficit, not what happened in those 30 minutes,’ explained Helms. In other words, the bigger picture is important – eg, diet and exercise frequency.

‘What he’s saying is backed by long-term studies, which have found no long-term fat loss benefit to doing cardio fasted, but for some people, fasted cardio still might be the better choice,’ said Jeremy. ‘It’s about doing what you’ll be more likely to stick to, and in our case, our joints were starting to take a beating from all our jogging.’

‘It’s about doing what you’ll be more likely to stick to’

Adequately fuelling your body remains crucial – even if weight loss is your goal – which is why it’s always advisable to consult an expert for advice and guidance where possible.

Kangoo jog (20 mins)

frantic00//Getty Images

Kangoo boots in action

And now for something completely different ‘[Kangoo Jumps] are banned in races. They look ridiculous. But supposedly, they reduce joint impact by 80% and burn 25% more calories than regular jogging. So could it be the best cardio for losing weight?,’ said Jeremy. Well, Jeremy and Dennis burnt around 315 and 235 calories respectively.

‘Although they definitely felt better on the knees, we ended up burning 10% fewer calories than regular jogging, which might be the weight of the boots [which cost around £200] limiting how fast we could run,’ said Jeremy

Swimming (20 mins)

‘While the mask and drysuit limited our ability to properly swim, just a few minutes in, our heart rates were climbing,’ said Jeremy. ‘After 20 minutes of walking each other like dogs, we ended up burning way more calories than I expected: 276 calories for me, and 223 for Dennis.’

While your swimming session would likely be more efficient than this thanks to the lack of a metabolic mask, it highlights how beneficial the workout is. ‘Unlike most exercises, swimming works nearly every major muscle group at once. More muscles working equals more calories burnt,’ said Jeremy. ‘Plus, water pulls heat away from your body faster than air does, so your body has to burn extra calories just to stay warm, especially in a cooler pool.’

Walking (30 mins)

Arguably the most accessible exercise on this list, it was important to include walking in this experiment. ‘After 30 minutes at 3.2 miles per hour [on the treadmill], we both burnt almost 200 calories each,’ said Jeremy. ‘But the fat burn is where it gets interesting – 81% of the calories we burnt were from fat – the highest so far. Jogging had only 40% fat burn, and sprints were just 3%.’

Again, though, he flags that fat burn and fat loss are not the same. ‘Just like fasted cardio, what really matters is your total calorie burn,’ says Jeremy. ‘And while walking wasn’t the highest burner, it can quickly add up,’ he adds, highlighting a study that found people who added 2.5 hours of extra walking per week (around 20 mins a day), experienced an extra 3.5 pounds of fat loss in 12 weeks.

Incline walking (6%, 30 mins)

One way you can increase the total calorie burn of your walk? Add an incline. ‘Compared to flat walking at the same speed, we both burnt about 50% more calories,’ says Jeremy. That’s a steep improvement.

‘We also tested walking with a 20-pound [9kg] backpack to see if it could be the best cardio for losing weight,’ says Jeremy. Also known as rucking, this exercise had different results for each individual.

‘For me, it only burnt 13% more than regular walking,’ says Jeremy. ‘But for Dennis, since 20 pounds is a bigger jump for his body weight, he burnt 30% more,’ he added, noting that the difference helps explain why people can plateau with fat loss.

‘As you lose fat, it’s like taking off a backpack full of the fat you’ve been carrying around all day. So you burn fewer calories, even if nothing else changes. So to keep fat loss moving, you’ll eventually have to eat a bit less, move a bit more – and ideally, lift weights to prevent muscle loss and keep your metabolism high,’ said Jeremy.

StairMaster (20 mins)

The pair also tested two activities classed as moderate intensity, starting with the StairMaster – a marmite gym machine for many. ‘After 20 minutes of watching our favourite shows, the machine said I burnt 223 calories, and Dennis burnt 190,’ said Jeremy. However, ‘cardio machines use generic algorithms to estimate calorie burn, and have been known to be off by up to 10-30%, which explains why, according to the mask, I actually burnt 256 calories and Dennis burnt 215.’

So, if you’re just going on your machine’s number, know that it’s likely conservative.

Boxing (20 mins)

So you’re probably not going to be able to watch your favourite TV show while doing this activity – and if you don’t enjoy it, you might be better off returning to the StairMaster. ‘It felt brutal, but with all the rest between rounds, after 20 minutes, it became clear it wasn’t the best cardio for losing weight; the calorie burn was actually about the same as the StairMaster – 270 for me, and 215 for Dennis,’ said Jeremy.

For a visual ranking of all the activities, see the figures below

Jeremy total calories burnt

Jogging (20 mins) – 350 kcal
Fasted jogging (20 mins) – 335 kcal
Kangoo jog (20 mins) – 320 kcal
Incline walking, 6% (30 mins) – 295 kcal
Swimming (20 mins) – 276 kcal
Boxing (20 mins) – 270 kcal
StairMaster (20 mins) – 256 kcal
Weighted walking, +20 lb (30 mins) – 225 kcal
Regular walking, 3.2 mph (30 mins) – 196 kcal
HIIT sprints (10 mins) – 178 kcal
Jump rope (10 mins) – 146 kcal
HIIT bodyweight (10 mins) – 136 kcal

Dennis total calories burnt

Jogging (20 mins) – 260 kcal
Incline walking, 6% (30 mins) – 250 kcal
Fasted jogging (20 mins) – 250 kcal
Kangoo jog (20 mins) – 240 kcal
Weighted walking, +20 lb (30 mins) – 226 kcal
Swimming (20 mins) – 223 kcal
Boxing (20 mins) – 218 kcal
StairMaster (20 mins) – 215 kcal
Regular walking, 3.2 mph (30 mins) – 175 kcal
HIIT sprints (10 mins) – 148 kcal
HIIT bodyweight (10 mins) – 100 kcal
Jump rope (10 mins) – 69 kcal

Jeremy – calories burnt per minute

HIIT sprints – 17.8 kcal/min
Jogging – 17.5 kcal/min
Fasted jogging – 16.75 kcal/min
Kangoo jog – 16 kcal/min
Jump rope – 14.6 kcal/min
Swimming – 13.8 kcal/min
HIIT bodyweight – 13.6 kcal/min
Boxing – 13.5 kcal/min
StairMaster – 12.8 kcal/min
Incline walking (6%) – 9.8 kcal/min
Weighted walking (+20 lb) – 7.5 kcal/min
Regular walking (3.2 mph) – 6.5 kcal/min

Dennis – calories burnt per minute

HIIT sprints – 14.8 kcal/min
Jogging – 13 kcal/min
Fasted jogging – 12.5 kcal/min
Kangoo jog – 12 kcal/min
Swimming – 11.2 kcal/min
Boxing – 10.9 kcal/min
StairMaster – 10.8 kcal/min
HIIT bodyweight – 10 kcal/min
Incline walking (6%) – 8.3 kcal/min
Weighted walking (+20 lb) – 7.5 kcal/min
Jump rope – 6.9 kcal/min
Regular walking (3.2 mph) – 5.8 kcal/min

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Fitness

Crunch Franchise Brings State-of-the-Art Crunch 3.0 Gym to Schererville, Indiana

Published

1 day ago

February 20, 2026

Press Room

Crunch Schererville will feature the innovative Crunch 3.0 design for an elevated gym-goer experience

SCHERERVILLE, Ind., Feb. 20, 2026 /PRNewswire/ — Crunch Fitness today announced the upcoming opening of Crunch Schererville in Schererville, Indiana. The $5 million, 35,000-square-foot state-of-the-art fitness facility will open its doors in Summer 2026. Operated by Crunch Fitness franchisee Fit Fusion, LLC, Crunch Schererville will be located at 715 US Hwy 41, near PetSmart, creating a new fitness offering for residents of Schererville.

Crunch Schererville will debut the new Crunch 3.0 design, combining modern aesthetics with enhanced functionality to deliver an upgraded fitness experience. Fusing fitness with entertainment to make serious exercise more fun, Crunch Schererville will offer:

Expanded strength and functional training areas
Top-quality cardio and strength training equipment
Power half-hour circuit training
Personal training
Olympic lifting platforms
Group Fitness studio
Hot Studio – Hot Yoga and Hot Athlete
Cryotherapy
Functional HIITZone™ training area with indoor turf
Advanced HIIT Classes
TRX®
Relax & Recover® – tanning, HydroMassage® beds, red light therapy
Stretching Zone
Kids Crunch babysitting
Full-service locker rooms with showers and a sauna

With this club opening, Fit Fusion will operate 14 locations nationwide, including eight clubs across the Central Region. The company is also expanding into new markets, with planned openings in Coeur d’Alene, Idaho, Denver and Westminster Colorado.

“We are thrilled to bring Crunch Fitness to Schererville. The Crunch experience aligns perfectly with the village’s active, family-friendly, and community-focused lifestyle. We are excited to provide a place where residents can challenge themselves, stay fit, and have fun working out with friends and family,” said Tiffany Levine, Marketing & Communications Manager at Fit Fusion.

Crunch Fitness was ranked #2 in the fitness category and #20 overall in the annual Entrepreneur Franchise 500®, up from #32 last year, earning recognition in the world’s most comprehensive franchise ranking. Crunch was also recognized on the annual Inc. 5000 list of America’s fastest-growing companies. The brand continues to expand nationwide and push the bar with innovative offerings for its members.

Crunch Schererville is launching an exclusive, limited-time promotion for its founding members. The first 500 members can join for just $1, receive their first month free, and score a limited-edition founding member t-shirt along with free Crunch swag. There will also be a contest giving away 10 one-year memberships. Prospective members can visit https://info.crunch.com/rate-reservations for more information about memberships and to sign up.

Crunch Schererville will be expanding the team and looking for individuals to join the team to help their community experience fitness, wellness, relaxation, and recovery. Crunch is on the search for Managers, Membership Services Representatives, Group Fitness Instructors and Personal Trainers. If you are interested in working hard, having fun, and making history, please apply today at epiccrunchjobs.com

About Crunch:

Crunch is a gym that believes in making serious exercise fun by fusing fitness and entertainment and pioneering a philosophy of ‘No Judgments.’ Crunch serves a fitness community for all kinds of people with all types of goals, exercising all different ways, working it out at the same place together. Today, we are renowned for creating one-of-a-kind group fitness classes and unique programming for our wildly diverse members. Headquartered in New York City, Crunch serves 3.5 million members with over 550 gyms worldwide in 41 states, the District of Columbia, Australia, Canada, Costa Rica, Puerto Rico, and India. Crunch is rapidly expanding across the U.S. and around the globe.

SOURCE Crunch Fitness