The Top 6 Questions You Have About Katalyst EMS Training, Explained

Get insights from the Katalyst team on the top six questions you have about electro muscle stimulation workouts.

Why do I need to wet the Suit?
How are the workout levels defined?

As EMS exercise continues to make waves in the fitness industry, we at Katalyst understand that our new members and prospective future members will have questions regarding electro muscle stimulation (EMS) technology and our EMS Suit. In this article, we aim to provide you with detailed explanations that will help you fully grasp the benefits and potentials of our technology, empowering you to optimize your fitness journey with Katalyst.

The Top 6 Questions You Asked About Katalyst EMS Workouts

Let's dive into the top 6 questions that you’ve asked our Experience Team.

1. Why do I need to wet the Suit before each session? 

To ensure optimal connectivity and effectiveness, it is essential to wet the Katalyst Suit before each session. Wetting the Suit enhances the electrical conductivity between the electrodes and your skin, allowing the Katalyst Suit to work efficiently. 

“The water acts as the conductor for the signal that is sent from the pads to your muscles, which causes your muscles to contract,” says Maurice Daum, Business Development Manager and trainer at Katalyst. “All EMS devices need some sort of conductor to work and using water makes it so the pads do not need to be replaced and can be used time and time again.”

Dry EMS, on the other hand, may result in inconsistent electrical flow and reduced impact on muscle fibers. Therefore, wetting the Suit before each session maximizes the benefits and ensures a successful workout experience. 

“Plus, wetting the suit is a quick process with the included spray bottle that Katalyst includes with your order,” says Daum. 

2. How are the Katalyst EMS workout levels defined?

“The levels for each workout are related to the complexity of the movements performed, rather than the intensity,” explains Daum. “The higher the level number, the more challenging the movements are to complete. Higher levels such as 2, 3, and 4 may incorporate movements that require more balance, stability, and body awareness.”

Katalyst offers different workout levels to accommodate members of varying fitness levels. Determining when to progress to the next level depends on individual fitness goals, comfort, and the ability to perform exercises without excessive strain or discomfort.

3. What range should I be at for each Katalyst EMS workout mode and what is the maximum intensity?

When it comes to determining the range and maximum intensity for each training mode, it is important to consider various individual factors such as age, fitness level, body composition, and tolerance. However, each Katalyst member should aim to start at a point where they feel their muscles start to contract. The range of intensity for all the Katalyst training modes (Strength, Power, Cardio, and Recovery) is 0-480. 

“When setting your starting intensities for each mode, increase past the point of tingling until you feel your muscles start to engage,” Daum suggests. “If it still feels like a strong tingling sensation, increase some more. You can do this for each individual muscle until you get a consistent sensation across all muscle groups.”

However, it is worth noting that different muscles have varying levels of tolerance. For instance, the legs and abs can tolerate a higher amount of stimulation compared to the rest of the body, which is why the recommended intensity for them is between 80-150. On the other hand, the rest of the upper body usually starts around 30-100.

At times you may notice that the number is double for the lower body than the number for the upper body. In other words, certain muscle channel intensities can show as twice as high compared to others, even when they feel the same. The important part is having a consistent feeling throughout the whole body rather than focusing on the number associated with each channel.

The Katalyst App also features an auto-function that increases the intensity by about 100% for each workout, ensuring a progressive challenge and continued improvement.

“To adjust individual muscle channels when you’re doing a Katalyst workout, tap the "channel drawer" button located on the bottom left of the screen in between the “-” button and the middle-intensity number during your workout (highlighted in the image below),” says Daum. “Focus on the feeling of each muscle rather than trying to match the numbers because they are going to differ.”

Channel Drawer Button

4. How often should I use Katalyst and why is it important to recover between workouts?

The frequency at which you use Katalyst depends on your individual goals, fitness level, and recovery capacity. Generally, it's recommended to use Katalyst only two or three times per week, allowing for sufficient recovery between sessions. It is important to allow your muscles time to recover before the next workout. This is crucial for the body to repair and rebuild muscle tissue, preventing overtraining and reducing the risk of injury.

In addition, when using Katalyst, “you engage 90% of your muscle fibers compared to the 45-50% engaged in conventional resistance training, which requires a greater amount of rest,” says Daum.

“The frequency of your training with Katalyst also depends on the modes you’re using,” Daum explains. “For the Strength and Power modes, we recommend training a total of two to three times per week, allowing for 48-72 hours between workouts.” 

On the other hand, the Cardio and Recovery modes can be utilized more frequently, even on a daily basis, due to the fact that they do not require a full muscle contraction and require less recovery time between sessions. In fact, it is possible to incorporate a Cardio and Recovery mode workout on the same day as a Strength or Power workout.

Furthermore, it is important to consider the concept of super-compensation. This refers to the optimal amount of time between training sessions to maximize the benefits of your workouts. By giving your muscles enough time to recover, you can return to your next workout stronger and continue to improve.

5. What are the different Katalyst EMS workout modes?

Katalyst offers four distinct modes: Strength, Power, Cardio, and Recovery. Each mode is uniquely designed to target different muscle groups and enhance specific aspects of your fitness journey. Keep reading for Baum’s breakdown of each mode.

Strength: Strength mode operates at 4-second intervals, meaning 4 seconds of impulse followed by 4 seconds of rest. The strength mode increases strength, muscle hypertrophy, and endurance while being paired with full range of motion bodyweight workout movements.

Power: Similar to Strength mode, this mode also operates using 4-second intervals. It runs at a higher frequency compared to the Strength mode, allowing it to engage a higher amount of the fast twitch, type II muscle fibers, which are more difficult to engage on your own. This mode is paired with more dynamic, explosive movements to target these muscle fibers even further. It’s especially effective for athletes that want to improve their performance.

It's worth highlighting that Power mode is designed to challenge members with high-intensity contractions for advanced strength and power development. It is important to note that the Power mode is optional, and users can choose the intensity and mode that suit their preferences and fitness goals. 

Cardio: Cardio mode operates at a much lower frequency and feels more like a consistent muscle switch. It is paired with cardio-style movements to amplify the effects of cardio and pump that heart rate up.

Recovery: Recovery mode can be used with the guiding stretching routines in the Katalyst app, as well as sitting down and relaxing after a workout. It is designed to increase blood flow, flush lactic acid after a workout, and reduce recovery time.

6. What are some pro tips to properly fit my Katalyst Suit?

To ensure optimal functioning and comfort, it is crucial to achieve a proper fit with your Katalyst Suit. After you make your Katalyst purchase, follow the guidelines in the email we will send you asking you to provide your measurements. Based on the measurements you provide, we will select the proper Suit size for you. We offer a variety of different sizes, with each size designed with multiple adjustable straps. This guarantees a personalized fit that is custom specifically to you.

We asked Daum to provide steps on how to more properly fit your Suit. Keep reading below:

For a better fit with the shorts:

  1. Position the belt lower than you usually wear pants, placing it beneath the vest.
  2. After setting the belt, adjust the leg straps downwards.
  3. Loosen the leg straps, then pivot the front quad pads over your thighs.
  4. Finally, secure the leg straps tightly. At first, the shorts may feel too snug, but following these adjustments should effectively address the fit.

For a better fit with the vest:

  1. Start by loosening the shoulder straps.
  2. Begin tightening the bottom side straps first, working your way up to ensure all 4 side straps are secured on each side.
  3. Finish by tightening the shoulder straps. 

This technique prevents the vest from rising up and allows it to sit low in the correct position on the body for better muscle contact. Applying extra water to the pads will also help the sensation. The chest and upper back pads tend to be more sensitive, so you can keep those intensities lower than the other muscle groups.

When wetting the pads:

  1. It is recommended to generously and thoroughly soak them, as there is no such thing as using too much water.
  2. For added comfort, fill your provided Katalyst spray bottle with warm water.

When it comes to tightness:

  1. The Suit is meant to fit snugly.
  2. Ensure it is as tight as possible without hindering blood flow or breathing.

If you encounter issues like shorts not fitting properly or the pad covering only a portion of your quad, reach out to Katalysts' customer support for assistance. They can provide guidance, and suggest alternative sizes or adjustments to ensure a better fit and optimal muscle stimulation.

A Word From Katalyst

We hope this article has addressed some of the questions you may have had about Katalyst. By understanding the benefits of our workout levels, intensity, frequency, modes, and Suit fit, you can make the most out of your Katalyst experience and achieve your fitness goals effectively. Remember, if you have any further inquiries, don't hesitate to seek support from Katalyst's customer service.