How to do your EMS training at home

Before EMS training: What should I consider?

To get the most out of your workout, there are a few things you should bear in mind. We'll give you useful tips on how to make your workout simple, efficient and enjoyable. Health always comes first: so listen to yourself before your sessions. Do you feel fit for physical exertion? Can you do the contraindications safely? If so, then you're ready to go!

A young woman takes a drink break from EMS training with Antelope. She smiles at the camera and holds a white water bottle in her right hand. A changing room can be seen in the background.

Drink enough water before every EMS workout

Your body needs fluids - you should drink at least one and a half litres every day. If you do sport, you lose a lot of water when you sweat.Before an EMS session, it is therefore particularly important to drink enough. EMS training also depends on the electrical conductivity of your skin. If your fluid balance is right, the electrical electrical impulses can overcome the skin barrier more easily and training is more comfortable.

A young woman jumps rope in the mobile EMS suit from Antelope. She has curly brown hair and looks into the camera with a smile. A terrace next to the front of a house can be seen in the background.

Preparing your body for Antelope EMS training

Before you start your EMS training, get your body up to operating temperature. Take your time, 3-5 minutes can be enough to prepare your muscles prepare your muscles and sweat them slightly under the electrodes. This makes training impulses are transmitted more easily and the stimulation feeling is even more pleasant. And your cardiovascular system also benefits from a warm-up at the beginning, it really isn't worth going full steam ahead straight away.

Tip for frostbites: If you are cold, you can preheat your EMS suit on the heater at a maximum of 45 degrees Celsius. The silicone electrodes store some of the heat and ensure a real feel-good moment.

An older woman stretches with the mobile EMS suit from Antelope. She sits on a large medicine ball in front of a desk and stretches her right upper body while stretching her right arm over her head. She has short, grey hair and looks past the camera with concentration.

EMS textiles from Antelope are easier to put on

The Antelope tops have zips on the sides and front. This means you can be in your EMS suit in no time at all and can easily integrate your workout into your home office, for example. Slip into your EMS products quickly and get started!

Three tips:

  1. Close first the front zip, then the side zips.
  2. Store your mobile phone in the mobile phone pocket if you are also training with shorts or leggings and are out and about outdoors.
  3. Do you have dry skin? Apply our electrode contact agent to the electrodes or directly to the skin before you put on your Antelope equipment. This will give you improved conductivity and feel the impulses even more intensely.
The EMS programmes of the Antelope Go app can be seen on a black smartphone. At the top in the corner is "Training" in white lettering, below which the programme categories "Warm Up & Cool Down", "Fitness", "Sport" and "Strength Building" are shown in turquoise lettering with small pictures.

Choose the right Antelope EMS workout

Are you highly motivated to start EMS training? Wonderful, our EMS programmes offer you a wide selection and setting options - to suit your to your training goal. Just make sure you don't overestimate yourself at the beginning. Start at the beginning with a low intensity and the basic programmes, so you can slowly work your way up.

A young woman performs a balance exercise in the mobile EMS suit from Antelope. She has brown, curly hair and looks into the camera with a smile. She is performing the exercise on a wooden board leaning on a round fixture on the floor. A living room can be seen in the background.

During the training

Your Antelope textiles are super versatile: you can use them in (almost) every any sport - whether motivated jogging or professional cycling in professional cycling, as a recreational tennis ace and in yoga. All that matters is that you have fun!

You should pay attention to these things with EMS:

  • Train for no longer than 20 to 30 minutes - depending on how intense your session is.
  • Perform the exercises cleanly and pay attention to your posture.
  • Listen to your body and know your limits.
  • Be sure to the breaks between training sessions.
  • 2 to 3 sessions per week are enough.
  • Allow your muscles the recovery time they need.
  • Safety always comes first: If you feel unwell or experience any discomfort during training, stop immediately and contact a doctor if necessary.

Are you looking for workout inspiration?

Then take a look at our workout videos and get started with your EMS training straight away!

A young woman and a young man regenerate in the mobile EMS suit from Antelope and with the Massage Gun from Beurer. They look at each other with a smile as they sit on sports mats. A living room can be seen in the background.

After the workout

  1. Regeneration: Training done? Great! Then support your muscles during regeneration. We recommend the special EMS regeneration programs for this, which you can use to start your recovery right after your sessions. And a good massage to loosen up and feel good is also a good idea. In our shop you will find a great selection of the diverse massage products from Beurer
  2. Cleaning: After your workout, simply wipe the electrodes with a damp microfibre cloth and a little disinfectant, if necessary. Hang your fabric up to dry or put it in the washing net supplied for a wash cycle. The washing net provided. If you want to know more about how to care for your Antelope textiles, we have summarized all important tips for you here. 
  3. Measure your success: If you want to track your progress, then the smart diagnostic scales from Beurer integrated into the "Antelope Go" app will help you. So you can see your positive development in figures, if you don't already feel it. Body fat percentage, BMI, heart rate and much more: the scales offer you a broad overview of fitness-relevant parameters with which you can measure your training success.


Do you have any questions? Then take a look at our FAQs.

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