A common question I get is how 20 minutes of WB-EMS can impact cardiovascular health. While most clinical research focuses on standard "Strength" parameters (typically 85Hz), the results show a massive carryover to your heart and lungs.
When we look at the data, the case for adding a cardio-specific day becomes undeniable:
Based on the research, you might be asking yourself if Strength settings with WB-EMS can improve cardiovascular capacity, then why do an Endurance day after? The answer is: more science. For more information on how often it is safe to do EMS, please refer to our previous blog here.
It sounds counterintuitive, but sometimes the best way to recover from a heavy Strength session is to keep moving. A low-impact BODY20 Endurance session is one of the best tools for active recovery.
By engaging in a cardio-focused session between your Strength days, you increase blood flow without the heavy mechanical load of a Strength setting. When you engage in a BODY20 Endurance session, you aren’t just burning calories; you are increasing blood flow throughout your body. This "flushes" the metabolic byproducts out of your muscles and delivers fresh, oxygenated blood to the tissues you worked during Strength class.
The result? Less soreness, faster recovery, and a body that’s ready to push harder during your next session.
Your cardiovascular capacity—often measured by how quickly your heart rate recovers—is essentially your body's engine.
As the Spring Training Challenge progresses, the rest periods shrink. By supplementing your Strength training with these cardio-focused Endurance sessions, you are teaching your heart to pump more blood with every beat. This doesn't just help you get more step-up reps; it makes everyday life—from hiking to chasing the kids—feel effortless.
Heart health isn't just about how high your heart rate goes; it’s also about how fast it can come back down over time.
In this challenge, we are tracking your Beats Per Minute (BPM) immediately after your 1-minute step-up test. By consistently hitting those cardio intervals, you’ll likely notice your post-workout heart rate dropping from Week 1 to Week 4. A lower BPM after exertion is a direct sign of a stronger, more efficient heart.
Ready to earn your "Rookie Card" and climb the leaderboard? Here’s what you need to know:
To maximize your results for the Spring Training Challenge, I recommend alternating your days. Do a Strength session to build the muscle fibers needed for those step-ups, then follow it up 48 hours later with an Endurance session to build the stamina to keep those legs moving for the full 60 seconds.
Conrad Sanchez is a leading Whole-Body Electro Muscle Stimulation (WB-EMS) educator and expert with over a decade of experience in the industry. He holds a Master’s degree in Kinesiology and specialized certifications from the world’s top EMS manufacturers. When he isn't staying current on the latest WB-EMS research, you can find him helping the next generation of BODY20 members reach their peak potential.