Quick Overview

Athletes using EMS during recovery showed lower lactate levels (3.1 mmol/L vs 4.1 mmol/L passive recovery). Faster metabolic clearance suggests improved recovery efficiency. For trained individuals training multiple times per week, EMS may support recovery between sessions without additional physical load.

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At ORIEMS FIT, we believe people deserve clear, honest explanations of real scientific research. 

The ORIEMS FIT Research Digest simplifies peer-reviewed university studies into language that anyone can understand. We do not exaggerate findings. We do not promise cures. We explain what the research actually shows.

This article is educational only and does not provide medical advice. Links to original studies will be always provided at the end of each article

What Is This Study About?

When athletes perform high-intensity exercise, such as sprint swimming, their muscles produce lactate.

Lactate accumulation is associated with metabolic fatigue.
If another intense session follows soon after, incomplete recovery may affect performance.

Researchers asked:

Can electrical muscle stimulation (EMS) improve recovery between high-intensity sessions compared to simply resting?

And how does it compare to active recovery (light swimming)?

Who Conducted the Study?

Researchers from:

California State University, Fullerton
Department of Kinesiology
Exercise Physiology Laboratory
United States

Lead authors:

• Francis B. Neric

• William C. Beam

• Lee E. Brown

• Lenny D. Wiersma

Published in 2009 in the Journal of Strength and Conditioning Research (NSCA).

What Type of Stimulation Was Used?

The study used:

Low-frequency transcutaneous Electrical Muscle Stimulation (EMS)
(Not TENS)

Important difference:

The EMS device used:

• H-Wave stimulator

• 2 Hz low-frequency setting

• Strong but comfortable contractions

• Approximately 10% of maximum voluntary contraction

• 20 minutes duration

Goal: stimulate rhythmic muscle contractions to assist circulation and metabolic clearance.

Who Was Studied?

• 30 competitive swimmers

• 19 men, 11 women

• Mean age: 17.7 years

• High school and collegiate athletes

• All trained year-round

These were healthy, trained individuals.

How Was the Study Designed?

Each swimmer completed three separate sessions (randomized order).

Each session included:

1. Warm-up swim

2. 200-yard maximal sprint

3. 20-minute recovery using one of three methods:

   • Passive seated rest

   • Submaximal swimming (65% intensity)

   • EMS

Blood lactate was measured:

• Baseline

• Immediately after sprint (peak)

• 10 minutes recovery

• 20 minutes recovery

Portable lactate analyzer used poolside.

What Did They Find?

After 20 minutes of recovery:

Key observations:

• Swimming recovery reduced lactate the most.

• EMS reduced lactate significantly more than passive rest.

• EMS lowered remaining lactate to 50.1% of peak, compared with:

  • 66.8% for passive rest

  • 29.5% for swimming recovery

Statistical significance: p < 0.05.

Researchers concluded:

Electrical muscle stimulation shows promise as an alternate recovery treatment for lowering blood lactate.

What Does This Mean for Someone Considering EMS?

This study suggests:

• EMS can produce mild rhythmic muscle contractions.

• These contractions may increase local circulation.

• EMS may assist metabolic recovery after intense exercise.

• EMS does not outperform active recovery.

• EMS performs better than complete rest.

It may be useful when:

• Active recovery is not available.

• You cannot access equipment or space.

• You prefer a non-movement recovery option.

It does not replace training.
It does not guarantee performance improvement.

Consult a healthcare professional before use if you:

• Have cardiovascular conditions

• Have implanted devices

• Are unsure about suitability

What Does This Mean for Someone Already Using EMS?

Consistency matters.

EMS works through:

• Repeated muscle contractions

• Increased metabolic activity

• Circulatory support

This study used:

• 20 minutes

• Low frequency (2 Hz)

• Strong but comfortable intensity

Results were measurable and statistically significant.

Recovery effects were moderate, not extreme.

Realistic expectations improve long-term satisfaction.

🔵 Research Summary Table

🔴 Disclaimer 

This content is for educational purposes only.

It is not medical advice.
It is not diagnosis.
It is not treatment guidance.

ORIEMS FIT does not claim to cure, prevent, reverse, or treat any disease.

No therapeutic claims are made.

Individual responses to EMS may vary.

Research findings discussed may not apply to all individuals.

Before using any electrical muscle stimulation device, consult a qualified healthcare professional, especially if you have underlying health conditions or implanted medical devices.

This article does not replace professional medical care.

ORIEMS FIT is not affiliated with the researchers or institutions mentioned.

Mention of research does not imply endorsement.

Readers are responsible for their own health decisions.

ORIEMS FIT accepts no liability for misuse of products, misinterpretation of content, or decisions made based on this article.

This content complies with Australian TGA regulations by avoiding therapeutic claims.

No reproduction rights are granted.

For full details, readers are encouraged to review the original published study using the link provided above.