What is EMS hybrid training, which allows for high-intensity exercise in a short amount of time?
Hello, this is Mujou. Today, I’d like to introduce EMS Hybrid Training, a method that combines Electrical Muscle Stimulation with voluntary exercise.
What is EMS?
EMS (Electrical Muscle Stimulation) uses low-level electrical impulses to stimulate muscles involuntarily. Originally developed for medical rehabilitation such as paralysis treatment, it is also applied in fitness and wellness today. One advantage is that EMS can target fast-twitch muscle fibers, which are hard to train with regular workouts.
In Japan, abdominal belts like the “Abtronic” became popular around 2000. Later, in 2015, MTG Co., Ltd. launched SIXPAD, designed around a 20Hz stimulation frequency researched by Professor Toshio Moritani (Kyoto University). This frequency is considered optimal for muscle training efficiency.
What is EMS Hybrid Training?
EMS Hybrid Training involves voluntarily moving in the opposite direction of the muscles contracted by EMS. Because EMS keeps muscles in a semi-contracted state, other muscles must work harder to stretch them—enhancing training effects.
This method has even been tested in space medicine by JAXA, Panasonic, and Kurume University on the International Space Station. Panasonic has commercialized similar technology in products like their knee trainer.
The concept was once protected by patent JP3026007B, now expired after 20 years. If it were still active, market entry by new companies might have been restricted.
My Experience with EMS Training
I have personally used XBODY, SIXPAD STATION, and SIXPAD HOME GYM.
- XBODY / SIXPAD STATION: Large studio devices. The stimulation felt overwhelming, almost like being restrained. Movement was difficult, and I was left exhausted with sore muscles the next day.
- SIXPAD HOME GYM: Compact and home-friendly. It stimulates fewer areas but is convenient thanks to its variety of workout programs.
SIXPAD provides research data on their official website:
Benefits of EMS Hybrid Training
- Short training time: Efficient workouts in less time when combined with aerobic and strength training.
- Adjustable load: Intensity is easily controlled through electrical stimulation, useful for both strength and balance training.
- Higher effectiveness: More gains in strength, mass, metabolism, flexibility, and endurance compared to EMS or exercise alone.
Synergy with Running
EMS with running—also called Hybrid Running—is gaining popularity. The SIXPAD Powersuit Core Belt stimulates the abs, obliques, lower lats, and erector spinae, enabling core training while jogging.
By simply wearing and activating the suit, you can train while running. For marathoners or those seeking stronger core muscles, this method can boost performance.
Related Research
Physiological adaptations following vigorous exercise and EMS
Effect of exercise intensity on EMS + voluntary exercise
Whole-body EMS + voluntary exercise study
