Train Hard, Recover Smart - How to speed up your regeneration with EMS

‘Train hard, recover harder’ - a maxim that every serious athlete should know. After all, training alone is not enough to make stronger, faster and more enduring. It is only during the regeneration phase that muscles are repaired, growth is stimulated and the body is made fit again.
For freeletics athletes and all those who train intensively, this means that only those who regenerate smartly can make long-term progress. And this is exactly where EMS (electrical muscle stimulation) comes into play - the underestimated secret weapon for fast and efficient recovery.

Why you should take regeneration just as seriously as your workout

Every strenuous training session brings your body out of balance. Your muscles suffer small micro tears, your glycogen stores are emptied and your central nervous system is stressed. Without sufficient recovery, you risk:

Overtraining - You stagnate and become weaker rather than stronger.
Injuries - A tired body has a higher risk of injury.
Muscle breakdown instead of muscle building - No supercompensation without recovery.

Regeneration does not mean standstill - on the contrary! The right mix of active and passive regeneration helps you to come back faster and improve your performance.

Active vs. passive regeneration - which is better?

Active recovery: Light exercise to stimulate blood circulation, break down metabolic waste more quickly and minimise muscle soreness. Here are a few suitable examples from the Freeletics app:

Low Impact workouts - For active recovery with gentle movements
Mobility Sessions - Stretching and mobilising for better recovery
Loose Jogging or walking - Promotes metabolism

Passive regeneration: Your body actively rests. This includes sleep, massages, sauna - and EMS!

The best strategy: A combination of both! EMS can be used actively & passively and takes your regeneration to the next level.

Why EMS is the ultimate recovery weapon

EMS is often only associated with strength training, but it can do much more! Studies show that EMS can be used specifically for regeneration by:

Improving blood circulation - faster removal of lactate & metabolic waste
Relieving muscle tension - relaxed muscles, less stiffness
Promoting regeneration of the nervous system - perfect after intensive Freeletics sessions
Accelerating muscle repair - less muscle soreness, faster recovery

Pro tip: Start your regeneration EMS programme directly after your Freeletics workout while you stretch or relax.

How to optimally integrate EMS into your Freeletics training

With the Antelope Go app, you can activate targeted recovery programmes after your workout - customisable for your body and your goals.

Your tailored recovery plan with Freeletics & EMS

Monday - Intensive strength training (e.g. Strength & Endurance)
Post-workout: EMS relaxation programme for legs & core (10-15 min)

Wednesday - HIIT workout (e.g. God Workout)
Post-workout: EMS blood circulation programme for faster lactate reduction (15 min)

Friday - Mobility & Recovery Day
Actively use EMS: During stretching or foam rolling to release tension

Sunday - Long run or bodyweight session
Post-workout: EMS for the upper body to loosen up the muscles

Freeletics x EMS - The powerful combination for smarter regeneration

The Antelope Go app makes it even easier for you: For every Freeletics workout, you are directly recommended the right EMS programme!
What this means for you:

Fast recovery for harder workouts
Effective muscle growth through better recovery
Less muscle soreness & stiffness

Conclusion: If you recover smarter, you train better! Take your Freeletics training to the next level with EMS - for maximum performance and fast recovery.
Test the Antelope EMS suit now & recover like a pro at!

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