Eat carbs 1-2 hours before. The right carbs, proteins, water, healthy fats, vitamins, and minerals are essential for your body when training with electrical muscle stimulation. You should eat something before your training because hypoglycaemia is possible otherwise. A new and unknown stimulus takes hold of you during EMS training, so your body should have enough energy. You shouldn’t eat heavy and high-fat food one hour before your training. If you want to lose weight with EMS, you shouldn’t consume carbs about two hours before your training session because they harm fat reduction. It would be best to eat something light, giving you energy (a banana or the like). It is recommended to drink half a litre of water within an hour before the training. Your training is in the afternoon or evening? Then drink enough water the whole day! Water is stored in your muscles which helps conducting the electrical impulses. So the training is more effective when your body is supplied with enough water. Drinking water before the training also prevents headache and lack of concentration. It is important that you also drink a lot of water after your training session to backfill your lost water. If you want to build up muscles with EMS, it makes sense to consume proteins within the first ten minutes after the training. That is why you will be supplied with a free protein shake. Must abstain from alcohol, drugs,stimulants/muscle relaxants or stress ahead of a training session

Arrive at our private studio in Epsom. You can come in normal clothes — we'll provide everything you need.

We will explain what EMS technology is and why it is safe, the set up, the suit etc. Explain how the body responds to electrical stimulation. Explain the benefits. Explain the basics of the EMS training method (the stimulation parameter, the feeling, the device works, the structure of the training)

Talk about your health We'll discuss your targets and create a personalised plan. Body composition scan.  Talk about the contraindications, make sure you understand. If you are having a blood test in the next couple of days after EMS you must inform your healthcare professional as this may distort the results (CK levels may appear elevated). Answer any questions you may have.

You'll be fitted with a specialised EMS suit with electrodes. We calibrate the intensity for each muscle group individually.

Feel the EMS impulses for the first time. It's a mild tingle that's adjustable at any time. We ensure you're comfortable before increasing intensity.

Simple, effective exercises tailored to your fitness level while EMS technology enhances your muscle engagement. You'll feel like you've done a much longer workout.

Gentle cool down followed by progress notes. We'll track your data points consistently throughout your journey.

You'll feel activated and energised. Allow 48+ hours recovery before intense exercise. Support recovery with good nutrition, sleep, walking and stretching. Advise them to expect soreness for 2-3 days and explain why EMS is a highly intensive whole-body workout – so your body needs enough time to regenerate after a training session. Do you do any other sports? Then there should be at least 48 hours in between this sports and an EMS training. After your first EMS training session your body needs even more time to recover than after traditional types of sports. So it is appropriate to rest four days afterwards. The recovery can be supported by some passive and active measures: Passive recovery measures massage sauna healthy eating enough sleep Active recovery measures  low impact activities walking easy running stretching yoga fascial training Cycling