Fitness
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.
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.
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.
While exercise is known to improve memory, scientists have mostly studied this effect by using behavioral tests or brain imaging methods like MRIs, says Michelle Voss, PhD, one of the study’s authors, a professor, and the director of the Health, Brain, and Cognitive Lab at the University of Iowa in Iowa City.
But she says these approaches can’t precisely identify where “ripples” originate, particularly in the deep brain structures like the hippocampus, a part of the brain strongly connected to memory and learning, she says.
The current study, published in Brain Communications, recorded electrical activity directly, using surgically implanted (intracranial) electrodes. “This allowed us to observe how exercise changes the brain’s memory circuits in real time,” Dr. Voss says.
20-Minute Bursts of Exercise Increase Brain Ripples
The participants performed a 5-minute warm-up and then rode a stationary bike for 20 minutes at a pace they could maintain. Researchers recorded their brain activity before and after the biking session.
The electrodes showed an increased rate of so-called sharp-wave ripples from the hippocampus and connections with cortical regions of the brain, which are involved in learning and memory.
“Sharp-wave ripples have long been known from animal studies to play a central role in memory,” Voss says, adding that recent studies using intracranial recordings in humans also support the importance of ripples for human memory.
“Our findings are the first to show that exercise can modulate these ripple signals in the human brain,” she says.
Researchers also observed that larger increases in heart rate during exercise were associated with larger changes in ripple activity in cortical networks, Voss adds.
What’s Already Known About Exercise, Memory, and Learning
Exercise helps build connections between neurons, which deepens and strengthens brain networks, Franssen says.
Physical activity also improves metabolism, which improves insulin sensitivity, helping blood sugar regulation and giving the brain a “more stable and reliable supply of fuel,” Dr. Perlmutter says.
“This is critically important because the brain is an energy-intensive organ, consuming roughly 20 percent of the body’s energy despite representing only a small fraction of body weight,” he adds.
The Research Has Limitations
Voss says researchers were careful to “exclude signals that contained epileptic activity. However, of course, we can’t statistically control for the accumulated effects of having epilepsy on the brain.”
The exercise-brain ripple patterns observed in the current study also closely match those observed in healthy adults using noninvasive brain imaging, such as MRI, she added.
“That convergence across very different methods is one of the strongest indicators that the effects are not specific to epilepsy, but reflect a more general human brain response to exercise,” Voss said.
Researchers also didn’t directly test memory performance, Voss notes. “While hippocampal ripples are strongly linked to memory processing in decades of neuroscience research, the next step will be to measure how exercise-related changes in ripples relate to memory performance in the same individuals.”
Future studies should also compare exercise with other everyday activities, such as sitting quietly or light movement, to determine how specific these effects are to aerobic exercise at the intensity that was studied, she says.
Satisfy Your Brain’s Exercise Craving
It’s never too early or too late to start exercising for brain health, Franssen says.
People of any age, from grade-school children to people in their nineties, can benefit from increased physical activity, Perlmutter says. “My recommendation is to consider taking advantage of the connection between physical activity and brain health across the entire range of human aging.”
Any type of exercise is great, Franssen says, but especially “repetitive behaviors,” like swimming, jogging, and walking.
“Sometimes we let the hugeness of putting in a huge fitness routine get in our way,” she says. “Having a little exercise snack every so often is also very important to improving cognition.”
Increasing our level of physical fitness leads to a bigger release of brain-boosting proteins following one session of exercise, a new study led by a UCL researcher has found.
The study, published in Brain Research, took a group of inactive unfit participants through a 12-week training programme of cycling three times per week and made them fitter. Researchers found as their fitness increased, so did the amount of brain-derived neurotrophic factor (BDNF) released following exercise, resulting in improved brain function.
Just 15 minutes of moderate to vigorous aerobic exercise releases BDNF, a brain protein which is known to support the formation of new neurons and new synapses (connections between brain cells), and maintains the health of existing neurons. This is the first study to show that for unfit people, just 12 weeks of consistent training can boost the brain’s response to a single 15-minute workout.
The study, led by Dr Flaminia Ronca (UCL Surgery & Interventional Science, and the Institute of Sport, Exercise and Health), involved 30 participants – 23 male and seven female – taking part in the 12-week programme. To assess fitness levels throughout the programme, participants completed VO2max tests every six weeks, which measures the maximum rate of oxygen your body can consume and use during intense exercise.
BDNF levels were measured pre- and post-VO2max testing, alongside a series of cognitive and memory tests, while also measuring changes in brain activity in the prefrontal cortex – where executive functions such as decision-making, emotion regulation, attention and impulsivity are controlled.
By the final week of the trial, results showed that baseline levels of BDNF did not change, but participants did show a larger spike of BDNF following intense exercise, compared to how their brains responded to intense exercise before the 12-week programme. This was linked to improvements in VO2max (aerobic fitness).
Higher overall BDNF levels and stronger exercise-induced increases were also associated with changes in activity across key areas of the prefrontal cortex during attention and inhibition tasks, though not during memory tasks.
Overall, the results showed that increasing physical fitness can enhance the brain’s ability to produce BDNF in response to acute bouts of exercise, which can have a strong positive influence on neural activity.
Lead author Dr Flaminia Ronca said: “We’ve known for a while that exercise is good for our brain, but the mechanisms through which this occurs are still being disentangled. The most exciting finding from our study is that if we become fitter, our brains benefit even more from a single session of exercise, and this can change in only six weeks.”
Notes to editors:
For more information or to speak to the researchers involved, please contact: Tom Cramp, UCL Media Relations , T: +447586 711698, E: [email protected]
The research paper: ‘BDNF relates to prefrontal cortex activity in the context of physical exercise’, Flaminia Ronca, Cian Xu, Ellen Kong, Dennis Chan, Antonia Hamilton, Giampietro Schiavo, Ilias Tachtsidis, Paola Pinti, Benjamin Tari, Tom Gurney, Paul W. Burgess, is published in Brain Research, March 2026,
About UCL (University College London)
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Since 1826, we have championed independent thought by attracting and nurturing the world’s best minds. Our community of more than 50,000 students from 150 countries and over 16,000 staff pursues academic excellence, breaks boundaries and makes a positive impact on real world problems.
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Journal
Brain Research
DOI
10.1016/j.brainres.2026.150253
Method of Research
Experimental study
Subject of Research
People
Article Title
BDNF relates to prefrontal cortex activity in the context of physical exercise
Article Publication Date
4-Mar-2026
Media Contact
Tom Cramp
University College London
[email protected]
Journal
Brain Research
DOI
10.1016/j.brainres.2026.150253
Journal
Brain Research
DOI
10.1016/j.brainres.2026.150253
Method of Research
Experimental study
Subject of Research
People
Article Title
BDNF relates to prefrontal cortex activity in the context of physical exercise
Article Publication Date
4-Mar-2026
Tags
/Health and medicine/Human health/Physical exercise
bu içeriği en az 2000 kelime olacak şekilde ve alt başlıklar ve madde içermiyecek şekilde ünlü bir science magazine için İngilizce olarak yeniden yaz. Teknik açıklamalar içersin ve viral olacak şekilde İngilizce yaz. Haber dışında başka bir şey içermesin. Haber içerisinde en az 12 paragraf ve her bir paragrafta da en az 50 kelime olsun. Cevapta sadece haber olsun. Ayrıca haberi yazdıktan sonra içerikten yararlanarak aşağıdaki başlıkların bilgisi var ise haberin altında doldur. Eğer yoksa bilgisi ilgili kısmı yazma.:
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Keywords
Tags: 12-week cycling training program benefitsbrain plasticity and physical fitnessbrain-derived neurotrophic factor after exerciseeffects of aerobic exercise on BDNFexercise and neuron healthexercise-induced neurogenesisfitness level impact on brain proteinsfitness training for cognitive improvementimproving brain function through fitnessmoderate to vigorous aerobic exercise effectsphysical fitness and brain healthVO2max and brain function correlation
SOLE Fitness announces new additions to its home exercise bike range, with models including built-in screens, resistance systems, and notably, zero monthly subscription fees.
— SOLE Fitness has announced a new range of home exercise bikes aligning with its policy against mandatory monthly subscription fees – addressing a growing concern among cost-conscious fitness enthusiasts.
For more information, visit: https://www.soletreadmills.com/collections/bikes
The announcement comes as subscription fatigue intensifies across the home fitness market – where hidden costs of ongoing memberships have become a significant pain point for buyers. Many consumers now actively seek alternatives that deliver premium features without the financial burden of perpetual fees – and SOLE Fitness offers its range in direct response.
Technical capabilities across the range support the no-subscription experience through innovative design and robust hardware. For instance, SOLE Fitness cites the SB1200 exercise bike as a suitable option for its 10-inch touchscreen – including preloaded entertainment applications.
SOLE’s team notes that this particular model also incorporates 100 levels of adjustable magnetic resistance, offering a broad spectrum of intensity for diverse workout preferences. A 35-pound flywheel contributes to smooth, consistent pedaling motion, while the durable steel frame supports users up to 300 pounds.
Elsewhere in the range, SOLE Fitness offers options across recumbent, upright, and indoor cycling styles to accommodate different fitness goals and space constraints.
The LCR Recumbent Bike is an example of a comfortable seated design with back support, ideal for low-impact cardio sessions, coming with 40 levels of magnetic resistance. The B94 Upright Bike, meanwhile, delivers a traditional bike posture with 20 levels of resistance, suited for users seeking straightforward training without advanced touchscreen features.
Central to the value proposition is the SOLE+ App, which provides zero-cost online fitness classes to customers who own SOLE equipment. The app offers hundreds of home gym video tutorials ranging from basic to advanced routines – standing in contrast to platforms that charge separately for similar content.
As explained by SOLE Fitness, its overall range is engineered for smooth, silent rides through magnetic resistance systems, sturdy steel frames, and precision components that deliver a premium indoor cycling experience. Magnetic resistance eliminates the wear and noise associated with friction pads, while the structural integrity of the frames ensures stability during high-intensity intervals.
“Each treadmill is crafted to provide an unparalleled exercise experience, featuring robust motors, intuitive controls, and cushioned running surfaces for maximum impact absorption,” says a company representative.
Moreover, since the company’s product portfolio is designed to offer entry points at various price levels, customers have readily available access to select models that align with their own budget and training preferences.
Interested parties can browse the full selection at: https://www.soletreadmills.com/
Contact Info:
Name: Inquiries
Email: Send Email
Organization: SOLE Fitness
Address: 56 Exchange Pl., Salt Lake City, UT 84111, United States
Website: https://www.soletreadmills.com/
Release ID: 89185487
If you encounter any issues, discrepancies, or concerns regarding the content provided in this press release, or if there is a need for a press release takedown, we urge you to notify us without delay at error@releasecontact.com (it is important to note that this email is the authorized channel for such matters, sending multiple emails to multiple addresses does not necessarily help expedite your request). Our expert team will be available to promptly respond within 8 hours – ensuring swift resolution of identified issues or offering guidance on removal procedures. Delivering accurate and reliable information is fundamental to our mission.
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