Effects of High Intensity Resistance Training versus Whole-Body Electromyostimulation on Cardio-Metabolic Risk Factors in Untrained Middle-Aged Males: A Randomized Controlled Trial

The study compared the effectiveness of whole-body electromyostimulation (WB-EMS) and high-intensity resistance training (HIT) in influencing cardio-metabolic risk factors in untrained middle-aged men. Participants completed either 20-minute WB-EMS sessions three times over two weeks, or conventional strength training twice weekly for 16 weeks. The main objective was to assess changes in metabolic syndrome, abdominal fat and other risk factors associated with cardiovascular disease. The results showed that both WB-EMS and high-intensity resistance training led to comparable improvements in metabolic syndrome and a reduction in abdominal fat. Waist circumference and blood pressure also decreased. The authors conclude that WB-EMS represents a time-efficient alternative to conventional strength training for people with limited time or a lower willingness to complete intensive exercise.

- Both WB-EMS and high-intensity resistance training led to comparable improvements in overall cardio-metabolic risk, assessed using the metabolic syndrome score (MetS Z-score). - Both methods significantly reduced abdominal fat and waist circumference, which are among the main risk factors for the development of metabolic syndrome and cardiovascular disease. - The WB-EMS group also showed an improvement in fasting glycaemia, while no significant differences in overall effect on metabolic health were found between the groups. - The effectiveness of WB-EMS was comparable to high-intensity resistance training, even though the total time spent exercising was approximately half. - Both interventions were well tolerated, showed high attendance, and no serious training-related adverse effects were recorded during the study.

The study confirms that regular WB-EMS can contribute significantly to improving cardio-metabolic health, reducing abdominal fat and limiting the risk factors of metabolic syndrome. Thanks to short, approximately twenty-minute sessions, it represents a suitable alternative to conventional strength training, particularly for people with a lack of time or a low willingness to complete long training sessions.