EMS TECHNOLOGY
Strength, Toning, Time-Efficient Workouts.
EMS TECHNOLOGY
THE FUTURE OF FITNESS
EMS stands for ‘Electrical Muscle Stimulation’. This training method utilises electrical impulses to achieve a controlled contraction of the skeletal striated muscles. In conventional training, muscles are controlled by the central nervous system via electrical signals to cause contraction and therefore movement. In EMS training, however, the musculature receives external electrical impulses. Due to our muscles inability to differentiate between internal and external signals, this allows the muscles to contract without a signal from the central nervous system.
EMS has the potential to aid in the following: weight management, low-impact high- intensity strength training, body toning and skin tightening. The best part, it only takes 20 minutes!
THE NEW WAVE OF FITNESS
TRANSFORM YOUR LIFE
EMS training is scientifically proven to be 18X's more effective than a standard gym workout.
“THIS BLOWS AWAY HIIT, SPIN, AND TRADITIONAL WEIGHT TRAINING!”
And the best part is that the sessions are only 20 minutes twice a week but deliver the same results as spending hours in a traditional gym. It is also much safer than other types of exercise since you will not be lifting heavy weights or doing any movements that are hard on your joints. It’s a great solution for anyone regardless of age or current physical condition. And it’s especially helpful for those that don’t have a lot of free time but still want great results. Scientific studies have shown that Whole-Body EMS workouts are likely the safest and most effective way to transform your body quickly.
Whether you’re an elite athlete in training or a senior who wants to rebuild lost muscle mass due to aging, this technique will help you improve your performance and mobility, also improving circulation and metabolism.
In just 20 minutes twice a week, you’ll see a marked improvement in your muscle mass and overall strength within 30 days.
Every session by The Body Lab Concierge is conducted by one of our certified trainers in the privacy and comfort of your home, office, or even at a park or the beach.
EMS SCIENCE
EXPERIENCE FTINESS LIKE NEVER BEFORE
We all have two types of skeletal muscle fibers, slow-twitch and fast-twitch. Understanding how each of these works is the key to ensuring a workout that will truly deliver results.
Slow-twitch muscle fibers support endurance activities like walking, swimming, and cycling. These fibers are always stimulated first during exercise. They contract slowly so they can keep moving for a long time without getting tired.
Fast-twitch muscle fibers support quick, powerful movements, like jumping or sprinting. They contract quickly, consume a lot of energy (in other words they burn fat!), and deliver the strength and power you need to spring into action.
To improve your overall strength, fitness, and body tone; it’s important to flex both types of muscle fibers. EMS specifically targets those harder to reach fast-twitch fibers, boosting the effects of your workout.
During a session with The Body Lab Concierge, one of our certified trainers will configure a wide range of parameters to suit your individual needs. However, an important difference to other forms of exercise is that we are able to activate ALL of the muscle groups simultaneously. This makes an EMS workout unlike anything you’ve ever experienced and much more time-efficient than conventional strength training or gym sessions, which typically only work a few muscle groups at a time.
An EMS workout also has a quick and deep-acting tightening effect on all the core muscle groups. That means you can achieve the same strengthening of low-lying muscle fibers, that we’d normally associate with Yoga or Pilates exercises, without any of the time-consuming holding moves (e.g., plank).
There is a vast amount of data from scientific studies and trials which demonstrate the incredible benefits of whole-body EMS.
For example, research out of Bayreuth University in Germany reported the following results after training with EMS for just six weeks:
On average, 85% of people tested saw an improvement in their body shape.
The higher intensity training produced visible results in terms of enhanced muscle definition and tone.
Whole body EMS training is up to 40% more intensive than traditional strength training with weights.
Overall, maximum strength ability increased by 12%.
Endurance and fitness levels improved by 69%.
EVIDENCE-BASED FITNESS
LIFE CHANGING RESULTS
It’s a scientific fact: Muscle mass and strength start decreasing after age 30.
But, Whole-Body EMS can increase muscle mass & strength by 20-30% in just 9 weeks
EXPERT COACHES TO GUIDE YOUR WAY
HELPING YOU REACH YOUR GOALS
The electrical impulse will be weak and hardly noticeable initially. Your personal trainer will adjust the impulse level throughout the workout according to your needs.
No weights are required ensuring minimal impact on shoulders, back and knees.
WHAT TO EXPECT DURING AN EMS SESSION?
EMS training session includes:
Private Trainer
Training program adapted to your needs
EMS underwear set tailored to your size
New EMS Training Suit
Tracking performance recorded on the NEWave console Stretching
Body Mass Index (BMI) Measurement
20 minutes of EMS workout at your home or office
EMS relaxation
THE BENEFITS OF EMS TRAINING?
REDUCE BODY FAT & CELLULITE
EMS promotes a high level of metabolic activity during, and for many hours after, a workout session, thanks to the EPOC effect. The higher your metabolism, the better your body will burn fat and build lean muscle mass. With EMS workouts you burn an average of 700 to 1,000 calories per session, helping to reduce body fat and cellulite, and sustain long term results. As an effective reinforcement workout, it transforms the way the body uses calories. It is a useful tool for weight loss and fat reducing.
For women, EMS workouts have been proven to reduce the size of common problem areas, such as around the waist, hips, and thighs. At the same time, it will firm up the chest and arms.
For men, EMS workouts reduce the waist size while also developing the arm, chest, back, and leg muscles.
TONES MUSCLES & TIGHTENS SKIN
EMS workout strength training combined with cardio to help tone muscles and shred fat.
BUILD STRENGTH & MUSCLE MASS (HYPERTROPHY)
EMS training is the most effective and efficient way to build lean muscle. It stimulate muscles that can’t be targeted with traditional training and see gains faster. The electrodes are placed directly on the body to each important muscle group, so all the impulses reach easily their target. The extra stimulation given to your muscles during an EMS workout is what leads to an increase in muscle mass. After just a few workout sessions, you will typically notice an increase in the size of your chest, arm, and leg muscles.
Several studies have also demonstrated that EMS is particularly effective at speeding up the muscle rebuilding process after a surgical procedure. (Note: after any kind of surgical procedure, always seek the advice of your doctor before resuming physical activity).
RELIEVE JOINTS
Get a complete workout without adding any stress to your joints, ligaments, and spine. The workout intensity does not result from heavy weight loads but from electrical stimulation. This results in minimal stress on the joints, bones, and ligaments. During an EMS workout, the exercise intensity is generated by electrical stimulation. This enables the user to enjoy safe workout sessions that are easy on the joints, without any extra burden being posed by using heavy weights.
IMPROVE POSTURE
An imbalance in the postural muscles in the back, stomach, and pelvic floor can cause a variety of uncomfortable symptoms including back pain. You might notice this particularly if you sit at a desk for long periods of time. EMS can easily strengthen weak musculature by specifically targeting and training these difficult to reach muscle groups, often causing a noticeable reduction in symptoms and an improvement in overall posture and flexibility. Blood circulation of muscular and connective tissues will be enhanced. Finally, workout makes bones stronger and indirectly helps avoid osteoporosis.
RELIEVE BACK PROBLEMS
Electrodes are placed along the spinal column. Those rarely trained muscles get stronger which can lead to the relief of back problems.
REDUCE TENSION OF THE MUSCLES
An EMS workout promotes the circulation of blood throughout the muscles, which can significantly help to release muscular tension and knots.
BALANCE OUT THE SYSTEM
Restore proper muscular function to correct imbalances. It can stimulate all muscle groups or just selected ones if desired, so the otherwise “weaker links” of the body can be strengthened. Sitting at a desk or in a car for extended periods, for example, leads to a shortening of the chest muscles and the simultaneous weakening of the shoulder and back muscles.
IMPROVEMENT IN SPORTS PERFORMANCE
In many types of sports, strength has a major impact on performance. EMS workouts maximize the capacity and strength of the muscles, as well as correcting the postural imbalances that can impede performance. An EMS workout is an incredibly useful and time-efficient fitness program to undertake alongside conventional types of training for sports such as cycling, running, soccer, and swimming.
RECOVERY & REHABILITATION
The targeted nature of our EMS sessions make for an ideal option for anyone working around injuries, limitations or muscle imbalances.
INCREASE ENDURANCE & STAMINA
The metabolic effects of EMS help to significantly increase cardiovascular performance and heart rate variability. It stimulates muscular blood flow and kickstarts your metabolism. Typically, when you work out at the gym you will only use between 40-70% of your strength potential. EMS improves how your muscles work together and increases the intensity of your muscle contractions, enabling your body to use 90% of its potential–and achieving more in a shorter amount of time.
EFFECTIVE AND SAFE
Scientifically proven to be effective and safe by reputable sports universities and used by doctors, health clinics, physiotherapists and athletes for more than 50 years all over the world.
SKILLED PERSONAL TRAINER
All sessions are led by highly experienced personal trainers and designed to reach individual goals. Noticeable results can be seen after only 4 sessions or less depending on your lifestyle.
EMS FOR MEN AND WOMEN
For men, EMS training can help increase testosterone levels while building muscles, and for women, it can balance hormones and estrogen levels which will help to tighten and tone all your major muscle groups.
DIFFERENT EMS PROGRAMS AVAILABLE
Weight Management
The amount of calories your body requires on a daily basis is largely determined by your metabolism and sport activities. In general, if you have a caloric surplus, i.e. eat more than your body needs, you will gain weight. A caloric deficit on the other hand leads to weight loss. With age, the metabolic rate slows down which means fat is gained more easily. Our cardio workout can increase your metabolism by 300-500 kcal, i.e. your body burns an additional 300-500 kcal every day!
Muscle Growth & Body Toning
Our strengthening workout can both increase muscle mass and decrease body fat at the same time. Depending on your goal, you can either gain muscle size to appear stronger or reduce your overall size to achieve a more toned look. Weights and TRX can be added to the workout to increase the intensity.
Skin Tighting & Cellulite Reduction
Repeated intensive engagements of individual muscles can increase your metabolism significantly. A higher metabolism promotes fat loss and can therefore reduce the appearance of cellulite and improve the overall look of your skin.
ELIMINATE TOXINS
EMS training can help to eliminate toxins that can cause cellulite. It stimulates blood flow and increases the production of collagen. These factors can give skin a smoother appearance.
TIGHTENS CONNECTIVE TISSUE
Tightening connective tissue; improving circulation and skin tone – positively influencing your metabolism and burning fat.
LARGE MUSCLES GROUPS TRAINED SIMULTANEOUSLY
EMS training enables large muscle groups to be trained simultaneously, with a high level of intensity without a high level of effort. This results in fat stores from the hips, waist and buttocks being effectively reduced.
COMPRESSION EFFECTS
Cellulite reduction is also enhanced by the compression effects caused by wearing the required EMS garments, during your exercise program. This supports blood circulation, as well as ridding your body of metabolic waste.
Postnatal Recovery for New Moms
Childbirth is a transformative event in a woman's life, and the postnatal period can be a challenging time as your body recovers and adjusts to new demands. The exercises and EMS stimulate your muscles, activating your metabolism to rebalance hormones and reduce swelling.
STRENGTHENING THE PELVIC FLOOR
The pelvic floor muscles often weaken after childbirth. EMS Training can target these specific muscles, strengthening them more effectively and quickly than traditional exercises.
CORE RESTORATION
Many new mothers struggle with weakened abdominal muscles or even diastasis recti, a condition where the abdominal muscles separate. EMS can target and strengthen the core muscles, aiding in their recovery.
SHRINKS ABDOMEN
The electrical stimulation significantly helps in decreasing waist circumference as well as abdominal obesity. Therefore, the high-frequency current therapy is not only beneficial for reducing the levels of abdominal fat, but it also strengthens abdominal muscles to keep your muscles toned and fit.
ELIMINATES CELLULITE
Following pregnancy, due to the accumulation of toxins and bad blood circulation, adiposity can increase. EMS training can help to reduce cellulite by improving blood circulation in the skin tissue.
FULL BODY CONDITIONING
Being a new mother is physically demanding. EMS Training provides a full-body workout, improving overall strength and stamina and making it easier to cope with the physical tasks of caring for a newborn.
TIME EFFICIENT
With a newborn in the house, finding time to exercise can be a challenge. The efficiency of EMS Training makes it a practical solution - offering a comprehensive workout in just 20 minutes.
PERSONALIZED AND LOW IMPACT EXERCISES
Postnatal bodies have specific needs and limitations. EMS workouts are low impact and can be tailored to your individual needs, making them safe and effective during postnatal recovery.
IMPROVED POSTURE
Carrying and nursing a baby can often lead to poor posture. EMS Training helps strengthen the back and core muscles, improving your posture and reducing the risk of back pain.
BOOSTING MOOD
Regular exercise is known to increase the release of endorphins, the body's 'feel good' hormones. This can be especially beneficial for new mothers dealing with the emotional ups and downs that can come with postnatal hormonal shifts.
Remember, it's important to get clearance from your healthcare provider before starting any new exercise regimen post childbirth.
Injury, Recovery, & Rehabilitation
If you are suffering from back, shoulder or knee pain and are unable to do conventional workouts, EMS training can help you gain strength and therefore prevent future injuries while helping with existing problems. In this case, the workout only contains simple movements and requires no weights to ensure a minimal impact on your joints. EMS can be done in conjunction with physical therapy but does not replace it.
With EMS training you can target specific problem areas, strengthen weaker muscle groups and work on your stabilizing muscles. This would lead to correcting the imbalances in your body.
Voluntary strength training does not always properly restore the atrophied muscles surrounding the joints. The brain blocks the messages to the muscles that allow individuals hindered by injuries to execute a movement optimally. However, through full-body EMS training, inactive muscles can be rehabilitated and rebuilt more effectively to support recovery. Being able to activate up to 90% of your muscle fibres with EMS technology will help the muscles or muscle groups which have been inactive to get them back up to full strength.
EMS builds strength in weak and injured muscles without putting any strain on your joints. This makes it very effective for injury rehab.
Combined with gentle, pilates style movements we are able to target the muscles in the injured area as well as build strength in your supporting muscles like your glutes and through your core.
We are able to help with injury rehab for ACL injuries or operations, knee cartilage injuries, hip injuries, shoulder injuries including rotator cuff issues, glute strains and back problems and much more. We can also help speed up recovery from knee, hip, shoulder and back operations including joint replacement operations.
EMS also stimulates blood flow to help repair damaged muscles. EMS has the added benefit of maintaining & building all round strength and fitness at the same time as treating your injury.
EMS can benefit people who have certain diseases, such as chronic heart failure, osteoporosis, osteopenia or sarcopenia.
Results are fast – sessions are only 20 minutes a week and clients often feel the benefits from week one.
EMS for Elderly
EMS is the perfect exercise for older people, especially over 60 and 70. Training with electrical muscle stimulation keeps the blood pressure low and the heart rate steady. For this reason, it allows exercise in spite of minor heart conditions. EMS is great for healthy seniors helping to rebuild lost muscle mass due to aging, making EMS training suitable for any age group or physical fitness level. If you don't like physical exercise you can lay down on a massage table/bed and still get your muscles stimulated.
BECOMES PHYSICALLY ACTIVE
DECREASE THE RISK OF FALLING
GET RID OF JOINT PAINS
IMPROVE THE STABILITY AND SAFETY IN MOVEMENT
EMS for Golfers
Golf and EMS go hand in hand. Golf is a precision sport in which the metabolic requirements (caloric expenditure, heart rate, lactate accumulation …) are not too high. Very often, people tend to think wrongly that it is a low demand sport, in which injuries will be improbable and the physical preparation does not play a fundamental role. This misguided reasoning makes many golfers, even professionals, neglect the work of injury prevention and fitness improvement.
EMS improvement in ball speed of up to 10mph, shorter warmup/recovery time, and faster efficiency in reaching optimum swing speed!
IMPROVING THE ACTIVATION OF SPECIFIC MUSCLE CHAINS
By activating all muscular groups, you will overcome latency issues from overcompensating muscles, gain arm strength, activated core, glutes, and quads to complete that graceful follow-through of the body into your swing.
PREVENTING AND RE-ADAPTING INJURIES SUCH AS GOLFERS ELBOW OR BACK PAIN
EMS combats common golf injuries to the rotator cuff, ligament sprains, and postural and lower/mid back pain, which result from poor posture, lack of core strength, and unactivated stabilising muscles that often don’t engage during traditional training. Through small electrical compulsions, 90% of the body’s muscles are activated, resulting in the accumulated corrective benefits of streamlined muscular gain.
EMS FOR COMPETITVE GOLF
Taking into account aspects such as caloric expenditure and body composition is essential in any training plan. To this we must add, of course, a routine of cardiovascular and strength exercises that create the perfect physical base to be able to play golf in the best conditions. Well, EMS helps both to improve body composition through the acceleration of metabolism, and to strengthen the muscles.
BOOST PERFORMANCE IN JUST 2 SESSIONS
If you’re a professional or amateur golfer, and you’re wondering how long it takes for EMS to show its true capacity for improvement, don’t worry: with two sessions you will start to see results.
EFFECTIVE AND SAFE
Scientifically proven to be effective and safe by reputable sports universities and used by doctors, health clinics, physiotherapists and athletes for more than 50 years all over the world.
SKILLED PERSONAL TRAINER
All sessions are led by highly experienced personal trainers and designed to reach individual goals. Noticeable results can be seen after only 4 sessions or less depending on your lifestyle.
EMS for Athletes
EMS sends gentle electrical impulses through electrode pads which can be placed on muscle groups all over the body. These impulses cause muscle stimulation which occurs in two steps. First, the muscles contract as they would in exercise. Next, the muscles relax. This passive exercise increases blood flow to the area which helps to decrease inflammation and to encourage muscle growth. Knowing this, it seems pretty obvious why EMS would be helpful to anyone concerned with training or strengthening muscles.
EMS ENHANCES RECOVERY
To enhance muscle recovery, athletes can apply EMS after a workout. It helps to decrease inflammation, therefore reducing post-workout soreness.
EMS DURING REHAB
Similarly, EMS is a great tool during rehab. Many athletes dread the time they have to spend away from their sport during an injury. EMS not only helps expedite the recovery as mentioned above, but it will also continue to activate muscles even while you rest them. This way athletes don’t have to worry about losing some of the strength they’ve worked towards.
EMS FOR FOOTBALL
Football-specific EMS training strengthens the thigh muscles and stabilises the knee joint in just 20 minutes per week. The back and abdominal muscles are also trained and muscular imbalances are compensated.
EMS FOR BIKING
Anyone who has been riding their bike for a long time knows that they not only need a good seat, but also a lot of strength. The muscles needed for this are specifically built up by EMS. In addition, the training can restore stability and balance in the body, the risk of injury decreases. If you need to keep your balance, EMS is just the right thing for you.
EMS FOR TENNIS
Ligaments and tendons in the legs are particularly susceptible to injury in tennis. One wrong step and the game is over. Especially without a racket in hand, there is a lot that can be done. EMS workouts specifically build up the body's muscles. Strong leg muscles quickly take the force out of the fast sprints and jumps in tennis. Ligaments and joints are spared - and not the opponent!
EMS FOR CLIMBING
A climber does not want to be a bodybuilder. Mass is not desired, the muscles are rather built up specifically. This is exactly the strength of EMS: climbers can train the upper body, back and abdominal muscles, which are so important for their sport, in a targeted manner. EMS also has a nice side effect: the muscles that are neglected when climbing or bouldering are stimulated, the body balance is restored and performance is noticeably increased.
EMS FOR TRIATHLON
Studies show: With the right strength training, performance can be noticeably improved even in an endurance sport like triathlon. However, if you don't want to lose too much time with this, as the training is very time-consuming anyway due to the three disciplines of swimming, cycling and running, you should try EMS workouts. In only 20 minutes per week, even less stressed muscles are activated via dosed current impulses and the performance is noticeably increased.
EMS FOR BODY
Yoga exercises are very complex. They always address several muscle groups and ensure that the muscles are gently but consistently stretched. With targeted, well-dosed current pulses, this effect can be intensified and deeper muscles can also be stimulated. Yoga and EMS complement each other well and help to balance body and mind.
EMS HANDBALL
Handball has become incredibly fast and athletic in recent years. This has also further increased the risk of injury - especially muscles and ligaments are affected. With EMS trainings, the muscles of the whole body are strengthened - upper body, back and legs! But this also includes regenerative and preventive exercises that provide the necessary balance and thus the optimal preparation for the next game.
EMS FOR JOGGING
The calf and thigh muscles are particularly heavily used when jogging, while others are hardly used at all. With EMS trainings this imbalance can be quickly corrected. The whole body is trained, even deep-lying muscles or muscles that are neglected during jogging can be reached. EMS clears the way for new peak performances!
EMS FOR SKIING
The right technique is not everything when skiing. In order to glide down the slope with verve, strength, mobility and strong back and leg muscles are also required. The latter in particular is supported by external muscle stimulation with EMS training. The entire body is trained and optimally prepared for the special stresses of skiing - so that the return turn can finally be completed pain-free.
The most common conditions or injuries we see in our trainees are:
Weak ankles
Stabilizers (in the legs)
ACL (knees and knee replacements)
Hips ( pelvic tilt and Hip replacements)
Back pain ( lower, middle, upper and disc cartilage degeneration)
Shoulders (rotator cuff and broken/dislocated)
Neck (posture and neck injuries)
Each of these conditions/injuries have their challenges in terms of training because you don’t want to aggravate but rather alleviate and strengthen the muscles that help support the injury.
With The Body Lab Concierge EMS training you’re always training with a highly qualified personal EMS trainer at your side, who will be able to support you through your training sessions.
WHO IS THE BEST CANDIDATE FOR EMS?
Those 18 years or older qualify for EMS training.
Adults of all ages, levels, and physical conditions can benefit from EMS training. EMS is low-impact in that it requires little to no weights due to the ability to apply and adjust the level of stimulation needed from client to client.
This can particularly be beneficial for clients with recent injuries where the muscles are weakened or have partially atrophied. Also, individuals who cannot strength train due to injuries can easily conduct intense strength training programs with EMS at Element Fitness EMS can quickly and noticeably improve one’s posture in that it strengthens the stabilizing muscles of the spine, the stimulation during training also provides additional lumbar support that can benefit those with weak back and/or abdominals. In addition to burning more calories, reducing recovery time, significant increases in anaerobic endurance and muscle strength are among the results that can be seen while training with EMS.
Overall healthy individuals who do not fall under our contraindications can participate. Each client will be qualified on their first visit. Severe heart conditions, electrical implants, liver or nervous system issues, and severe skin conditions are among some of the contraindications that will prohibit one from participating in EMS training.
If you are a candidate for EMS Personal Training in Los Angeles, book your trial session today.
Relative Contraindications
In the following cases, medical consultation is obligatory. Any other disease or unusual, abnormal physical condition or symptom also requires medical approval before undergoing XBody electrical muscle stimulation (EMS) training or treatment.
Medical consultation is obligatory in case of metal implants. Make sure that electrodes are used in a way
that it is impossible for electrical current to flow through the affected area (e.g. set intensities of such channels to 0).
Medical consultation is obligatory in case of non-metallic or other implants (e.g. silicone implants, gynecological implants).
Medical consultation is obligatory in case of less severe cardiovascular diseases (e.g. hypertonia, high blood pressure).
Medical consultation is obligatory after a recent surgical procedure, medical intervention or acute trauma or during any medical treatment (e.g. drug treatment).
Medical consultation is obligatory in case of any hernia (e.g. abdominal or inguinal hernia).
Medical consultation is obligatory in case of chronic disease or fever, contagious disease or any acute or
chronic infections (bacterial or viral).
Medical consultation is obligatory in case of diabetes.
Medical consultation is obligatory in case of the client has painful, sensitive skin or skin areas lacking normal sensation.
Medical consultation is obligatory in case of menstrual cramps.
Medical consultation is obligatory in case of abnormal obesity or extreme physical inactivity.
Medical consultation is obligatory in case of any mental deficit (client can only use XBody EMS device with guardianship).
Contraindications:
In the following cases of diseases or conditions, it is forbidden to undergo any electrical muscle stimulation (EMS) training or treatment.
If the client has implanted or external medical device (e.g. cardiac pacemaker, implanted defibrillator).
If the client has severe cardiovascular diseases (e.g. severe heart or aortic disease).
If the client has severe neurological disorder.
If the client has medication-controlled or medication-uncontrolled seizures or convulsions (e.g. epilepsy).
If the client has severe neuromuscular disorder (e.g. rhabdomyolysis or any disorder that affects the nervous system and the muscles and causes rapid breakdown in muscle structure).
If the client has cancerous lesions (e.g. breast cancer).
If the client has severe nephrological disease.
It is forbidden to use XBody EMS device in case of existence or a tendency of internal bleeding.
It is forbidden to use XBody EMS device in case of non-intact skin (e.g. infected, wounded or any non- healthy, inflamed, irritated or oedematous skin area).
It is forbidden to use XBody EMS device during pregnancy or suspected pregnancy.
It is forbidden to undergo any intensive training for two days after XBody EMS training.
