What Your First EMS Session in Sarajevo Looks Like
A step by step guide through your first EMS session in Sarajevo: how to prepare, what exactly happens during the training and how you feel afterward.
My name is Berin Ahmetbašić, a personal trainer from Sarajevo, and I do EMS training almost every day. Before their first session almost everyone has the same question: what exactly is waiting for me. Fear of the unknown is normal, so to remove it, in this article I walk you step by step through your first EMS session with me. When you arrive, you will know exactly how to prepare, what happens during those 20 minutes and how you will feel afterward.
The short answer
Your first EMS session takes about an hour in total, although the training under current itself lasts only about 20 minutes. We have a short talk about your goal and health, you put on a damp EMS suit, we set the intensity to your feel, and then through simple movements the impulse activates the muscles. The feeling is strange the first time, like a strong muscle cramp, but it is not painful. Afterward you are pleasantly tired, and the muscles can be sore for a day or two.
How to prepare before you come
Preparation is simple, but a few things make the first session easier:
- Hydration. Drink water through the day. The EMS suit conducts the impulse through damp electrodes, and the body also responds better when you are well hydrated.
- A light meal. Do not come hungry or stuffed. Something light an hour or two before is just right.
- No heavy training that day. The first time we want a fresh muscle so I can see how you respond to the impulse.
- Bring a towel and a shirt. A thin shirt goes under the EMS suit, which you usually get on site, and a towel for after.
The first 15 minutes: talk and assessment
When you arrive, we do not jump straight onto the device. First we sit down and talk. I want to know your goal, your health, any injuries, how you sleep and how much you sit. This is not a formality, because every answer changes how I set the training. If you have conditions for which EMS is not recommended, we find that out right here, before we switch anything on.
Then I briefly look at how you stand and move, because I have worked on posture correction for years and I like to see the starting point. Only then do we move to the suit.
Putting on the suit and setting up
The EMS suit has electrodes spread over the main muscle groups, from legs and core to back and arms. Before you put it on it is dampened so the impulse conducts well. The suit fits snugly against the body, which is the point, because the electrodes have to be in contact with the muscle.
Once you are suited up, we start at low intensity and raise it gradually, muscle group by muscle group, always to your feel. You tell me when it is enough. The goal of the first session is not a maximum, but for you to get to know the feeling and for me to see how you respond.
Training under current: those 20 minutes
Now comes the part you came for. The impulse arrives in cycles, a few seconds of activation and then a short pause. During activation you do simple movements, like a squat, a lunge, a press or holding a stable position. The movements are easy, because all the intensity comes from the impulse that further engages the muscle.
The feeling is unusual the first time. The muscle contracts harder than you could on your own, like a strong but controlled cramp. It is not painful and not dangerous, just new. Most people get used to it in a few cycles and start to enjoy it. I am with you the whole time, guiding you through the movements and adjusting the intensity if somewhere needs more or less.
How you feel right after
When we take off the suit, most people say the same thing: I am tired, but good. Those 20 minutes give dense work, so you feel a pleasant tiredness like after a solid workout, but without exhaustion. You drink some water, stretch a little and that is it.
Over the next 24 to 48 hours the muscles can be sore, similar to the soreness after a new workout. That is normal and it passes. That is why I do not schedule the first session before a day when you need fresh legs. Plenty of water and a light walk the next day help you recover faster.
What comes after the first session
At the end I tell you honestly how you responded and suggest a rhythm. For most people that is two EMS sessions a week to start, alongside a plan I connect to your goal, whether that is weight loss, firmness or a strong back. No pressure to sign anything on the spot. I want you to go home with a clear picture, not with an obligation.
Come to your first session
If you are curious about EMS but not sure what it is like, the best thing is simply to try it. I work in person in Sarajevo, I guide you through the whole first session step by step and adjust everything to you. If you want to book your first appointment or just ask, see how I work and get in touch.
FAQ
- How long does the first EMS session take?
- About an hour in total, although the training under current itself lasts about 20 minutes. The rest of the time goes to a talk about your goal and health, a short assessment, putting on the suit and gradually setting the intensity to your feel.
- Does EMS training hurt?
- It does not hurt. The feeling is unusual the first time, like a strong but controlled muscle cramp during a few seconds of activation, then a short pause. We set the intensity to your feel and always start low, so we never cross the line of comfort.
- How do I prepare for the first session?
- Drink water through the day, eat something light an hour or two before and do not do heavy training that day. Bring a towel, and the thin shirt under the suit you usually get on site. Come rested so I can see how the muscle responds to the impulse.
- How will I feel after EMS training?
- Right after you are pleasantly tired, like after a solid workout, but without exhaustion. Over the next 24 to 48 hours the muscles can be sore, similar to the soreness after a new workout. Plenty of water and a light walk the next day help recovery.