Level Up your Resistance and Elevation Training

 


Level Up your Resistance and Elevation Training

Training mask is not just about being a cool masked man. It's more than this. This is why LeBron James and Jay Ajayi are fans of this restricted-airflow device.

The device is intended to replicate the benefits of exercising at high altitude. By cutting down on the amount of oxygen you take in, your lungs and heart have to work harder. The result is that your body must adapt to how it uses its energy stores. Once you unmask for a race or competition, your body then uses oxygen more efficiently, leading to substantial increases in strength, endurance, and speed.

Now, experience our Training Mask, strengthen your breathing muscles, push your limits in any sport, feel the difference and take your workouts to the next level.

 

What is a training mask?

A training mask is also known as an “altitude mask.” It is a device that covers the mouth and nose to regulate the flow of oxygen during physical activity. It is designed to simulate high-altitude conditions to force the respiratory muscles to work harder and adapt by increasing your endurance and reducing your body's reliance on oxygen.

 

How does training mask work?

Training masks work by reducing the amount of oxygen you can take during exercise. It mimics the effects of elevation training at a higher altitude. (Pocari et al., 2016) This then creates an environment with lower oxygen levels that forces the body to adapt to that reduced oxygen intake. As a result, the respiratory muscles are strengthened, allowing them to deliver more oxygen to the body's tissues during physical activity. These training masks are designed for resistance training of athletes and fitness enthusiasts.

Porcari, J. P., Probst, L., Forrester, K., Doberstein, S., Foster, C., Cress, M. L., & Schmidt, K. (2016). Effect of Wearing the Elevation Training Mask on Aerobic Capacity, Lung Function, and Hematological Variables. Journal of sports science & medicine, 15(2), 379–386.

 

What are the benefits of using a training mask?

One of the primary benefits of using a training mask is improved respiratory muscle endurance (Abouzeid, 2023). Over time, the use of a training mask can lead to improved endurance, meaning, being able to sustain physical activity for longer periods of time.

Another benefit of using a training mask is improved lung function. As you adjust to the reduced oxygen levels while wearing it, your lungs will work more efficiently at extracting oxygen from the air. This can result in improved lung capacity, which can lead to better overall fitness levels. (Warren et al., 2017)

Abouzeid, N., ELnaggar, M., FathAllah, H., & Amira, M. (2023). Eight Weeks of High-Intensity Interval Training Using Elevation Mask May Improve Cardiorespiratory Fitness, Pulmonary Functions, and Hematological Variables in University Athletes. International journal of environmental research and public health, 20(4), 3533
Warren, B. G., Spaniol, F. J., & Bonnette, R. A. (2017). The effects of an elevation training mask on vo2max of male reserve

 
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Training Mask FAQ

 

What is the theory behind the training mask?

Based on the theory of hypoxic training, the mask restricts airflow during exercise, making it more difficult to breathe and creating a simulated high-altitude environment. (Jung et al.,2020)

The perceived lack of oxygen triggers the body to adapt by producing more red blood cells, increasing oxygen utilization, and improving cardiovascular function. Over time, the respiratory muscles become stronger, and the athlete can perform better and longer with less fatigue.

Jung, W. S., Kim, S. W., & Park, H. Y. (2020). Interval Hypoxic Training Enhances Athletic Performance and Does Not Adversely Affect Immune Function in Middle- and Long-Distance Runners. International journal of environmental research and public health, 17(6), 1934

 

Does training mask increase my Vo2 max fast?

Yes. According to research, using a training mask during exercise can indeed increase an athlete's VO₂ max in a relatively short period of time. In a 2016 study, participants who wore a training mask during high-intensity interval training saw a significant improvement in their VO₂ max compared to those who did not use the mask (Pocari et al., 2016).

Porcari, J. P., Probst, L., Forrester, K., Doberstein, S., Foster, C., Cress, M. L., & Schmidt, K. (2016). Effect of Wearing the Elevation Training Mask on Aerobic Capacity, Lung Function, and Hematological Variables. Journal of sports science & medicine, 15(2), 379–386.

 

Do training mask mimic high altitude?

Yes. Training masks are designed to mimic the effects of altitude training by recreating a hypoxic environment or a low-level oxygen environment. Training masks and high-altitude places have a lot in common when it comes to their effect on the endurance of respiratory muscles. A training mask simulates the challenge of being at a high altitude location where the air is thinner. The mask is then worn over the mouth and nose to restrict airflow during exercise.

 

Can training masks help with weight loss?

When it comes to weight loss, training masks might not be as helpful as one may think. In fact, it can be counterproductive to weight loss goals as they can greatly diminish overall training volume for the day.

Training volume is a crucial factor in gaining muscle mass as it leads to higher metabolism and increased fat-burning capacity at rest (Mawer, 2020). Therefore, if your goal is fat loss and/or gains in lean mass, skipping the training mask may be a better option for maximizing your training volume and achieving your weight loss goals.

Mawer, R. (2020, June 13). Do elevation training masks actually work?. Muscle & Strength.

 

Can training masks help with calorie burning?

Yes, training masks can help with calorie burning. As the body is forced to work harder due to reduced oxygen intake while wearing the training mask, the body will need more energy in order to sustain physical activity.

According to the sports medicine doctor, Dr. Todd Franco, wearing a mask while working out can make the workout more challenging and lead to increased intensity which can potentially burn more calories. However, it's important to note that this has not been scientifically proven, and individual results may vary.

Houston, R. (2020, July 1). Wearing mask while exercising could do more than protect you from covid-19, local doctor says. WPXI.

 

Can training masks improve sports performance?

Yes, training masks can improve sports performance. In fact, research has shown that using a training mask during exercise can lead to improved endurance, muscle strength, and power output (ELnaggar et al., 2023).

Training masks allow athletes to sustain high intensity for longer periods of time. This improved endurance and increased cardiovascular fitness help athletes perform better during longer workouts or competitions.

Abouzeid, N., ELnaggar, M., FathAllah, H., & Amira, M. (2023). Eight Weeks of High-Intensity Interval Training Using Elevation Mask May Improve Cardiorespiratory Fitness, Pulmonary Functions, and Hematological Variables in University Athletes. International journal of environmental research and public health, 20(4), 3533.

 

Can training masks improve cardiovascular endurance and lung capacity?

Research shows that training masks can help athletes. They can increase how long someone can exercise (aerobic capacity), make lungs stronger, improve their hematological variables–red blood cells, white blood cells, and platelet count; and overall, help the body use oxygen better (Porcari et al., 2016). The masks also make it easier for people to train in low-oxygen areas.

Porcari, J. P., Probst, L., Forrester, K., Doberstein, S., Foster, C., Cress, M. L., & Schmidt, K. (2016). Effect of Wearing the Elevation Training Mask on Aerobic Capacity, Lung Function, and Hematological Variables. Journal of sports science & medicine, 15(2), 379–386.

 

Should I wear a training mask during all exercises or only specific types of workouts?

It is important to first consider the type of exercise that you will be doing. If you will be doing altitude training or resistance training exercises such as cardio, cycling, jogging, or running, then wearing a mask can be beneficial. However, it is not necessary to wear a training mask during all exercises.

 

What is the recommended duration for wearing a training mask during workouts?

When incorporating a training or altitude mask into your workout routine, it is important to gradually build up the duration of use. Start with shorter periods of time, such as 10-15 minutes, and then increase the duration as you adapt to the added respiratory challenge (Larson, 2020).

It is suggested to wear the mask during moderate-intensity exercises such as power walking and light cycling rather than high-intensity exercises like hiking and weightlifting as the altitude mask restricts airflow which can lead to lightheadedness or decreased performance.

Larson, J. (2020, October 28). Training mask benefits: About, use, safety, and more. Healthline.

 

Can anyone use a training mask, or is it suitable for specific fitness levels?

Altitude training masks are suitable for all fitness levels. While the mask may be more challenging for some people than others, with proper use and gradual adaptation, anyone can benefit from wearing a training mask during exercise. The important thing to remember is to listen to your body and adjust the duration of use accordingly.

 

Are altitude training masks safe?

Although relatively safe, there are potential risks associated with using altitude masks during training. A 2018 study of male weightlifters found that the mask wearers experienced lightheadedness, dizziness, fatigue, discomfort, and anxiety, and lost some degree of focus and alertness during their tasks (Jagim et al., 2018).

Those with underlying health conditions, such as high blood pressure or cardiovascular disease, may be more at risk for serious side effects and are not advised to use training masks particularly during intense workouts.

Jagim, A. R., Dominy, T. A., Camic, C. L., Wright, G., Doberstein, S., Jones, M. T., & Oliver, J. M. (2018). Acute effects of the elevation training mask on strength performance in Recreational Weight Lifters. Journal of Strength and Conditioning Research, 32(2), 482–489.