Elevation Training Mask
Elevation Training Mask Get a Competitive Edge and Fast Results
The secret of truly elite athletes isn’t the amount of time spent working out, the intensity of the workout, or the determination to push one’s body to the limits. No, world-class athletes are beating their competition thanks to the effects of high-altitude training. When the air is thinner, your body works harder, increasing your ability to process oxygen. When you return to lower elevations, your performance will show substantial increases in strength, endurance and speed. It’s as if you were wearing a suit of armour while working out and then removed it for the competition. It used to be that most athletes who wanted that edge were out of luck. Unless they lived near very high mountains, or had an enormous amount of money to travel to training facilities there, they had to settle for the benefits of a hard workout at sea level. That was then. Now there’s a way to get the benefits of high-altitude training without heading to the mountaintop.
The Cuban Cardio Introducing Training Mask programme, Resistance Training Device product that helps condition the lungs by creating pulmonary resistance and strengthening the diaphragm, making your workout seem like it’s being held high in the mountains. Training Mask will make your workout so efficient, you can actually cut the amount of time spent in training by as much as two-thirds. Simply strap it on and begin your normal work out. Within days, you’ll see the difference! It’s really simple science. By conditioning your lungs and creating pulmonary resistance, your diaphragm is strengthened, thereby making your lungs work harder. When lungs work harder, the surface area and elasticity in the alveoli is increased, thus increasing your stamina and ability to go harder at your sport or simply have increased energy for daily living. The multi level resistance system programme uses the Resistance Training Device flux valve system, forcing you to inhale fuller, deeper breaths. While your body adapted, your lungs will be trained to take deeper breaths and use the available oxygen more efficiently. Increasing your alveoli’s surface area could help transport more oxygen via your red blood cells and carry it to the extremities. In just short time using the training mask you will see and improve incredibles results:
- Increased lung capacity
- Increased anaerobic thresholds
- Increased oxygen efficiency
- Increased energy production
- Increased mental and physical-stamina
- Increased mental focus
Now Training Mask is even better. Training Mask after extensive research and clinical testing modified the original design into a less obtrusive, amazingly comfortable mask that fits comfortably over your nose and mouth. It truly is the ultimate respiratory training device, used by thousands of athletes all over the world to increase performance and numerous clinical trials have already proven, you can increase endurance, maximise your oxygen absorption during intensive exercise, improve lung function, lower heart rate for the same load, reduce medication and symptoms, improve quality of life and enhance your ability to recover from injuries and training.
The Science Elevation Training Mask: You walk and run and exercise every day without thinking about you're breathing or the ability to breathe, it's taken for granted. Imagine, that one day, fatigue and plateaus were a thing of that past, with the Training Mask that day is now! Elevation Training Mask mimics the effects of High Altitude Training. When elite athletes want to improve their performance they go to high altitude levels to train. When they come back to sea level they perform much stronger, faster, and have increased endurance. Training Mask makes your work out more efficient allowing you to take your work out from 60 minutes to 20 minutes. From the average daily walker to the marathon runner, Training Mask appeals to every athlete who wants to improve their overall health and performance.
What is the Elevation Training Mask?
- Elevation Training Mask is a Resistance Training Device that helps condition the lungs by creating pulmonary resistance and strengthening the diaphragm.
- Elevation Training Mask will help you regulate your breathing, increase lung stamina, lung capacity, oxygen efficiency and increase overall mental focus.
- Training Mask can help your overall performance in all sports and daily living.
- Elevation Training Mask helps, By conditioning the lungs and creating pulmonary resistance, your diaphragm is strengthened, surface area and elasticity in the alveoli is increased.
- Elevation Training Mask will help get you're breathing under control and help with lung stamina, increase lung capacity, oxygen efficiency and increase overall mental focus. Training Mask can be used to make you become a better athlete in all sports and daily living.
The Resistance Training Device flux valve system Training Mask promotes increased lung capacity by forcing you to inhale fuller deeper breaths. When your body adapted to the resistance your lungs will be trained to take deeper breaths and use oxygen more efficiently. A short explanation of how this works is simple:
- When you breathe against resistance the lining in the lungs essentially stretches out allowing the alveoli’s surface area to become "stretched" thus in return allows for more blood flow to the alveoli for more oxygen transportation.
- When you increase surface area you could increase red blood cell count that could carry more oxygen out to the extremities.
- After extensive research and clinical testing the Training Mask has made remarkable advancement in the fitness and training industry. Training Mask takes all the amazing Diaphragm Resistance Technology from Training Mask and compiles it into a less obtrusive, amazingly comfortable silicone mask that fits over the nose and mouth.
The multi-level resistance system reduces air flow through the Resistance Training Device flux valve system. Training Mask promotes and increased lung capacity by forcing you to inhale fuller deeper breaths. When your body adapted to the resistance your lungs will be trained to take deeper breaths and use oxygen more efficiently. A short explanation of how this works is simple. When you breathe against resistance the lining in the lungs essentially stretches out allowing the alveoli’s surface area to become stretched thus in return allows for more blood flow to the alveoli for more (oxygen transportation). When you increase surface area you increase red blood cell count that will be able to carry more oxygen out to the extremities While using Training Mask, the conditioning of your lungs significantly increases along with endurance and diaphragm strength. Training Mask will benefit your respiratory system as your overall cardio and endurance will improve with continued use.
There are many breathing devices and respiratory trainers used by hundreds of elite athletes for sports performance and by other users for health and fitness. Some of these devices are invented to increase strength of the respiratory muscles. Numerous clinical trials have found that these devices can increase endurance and VO2max (maximum oxygen absorption during most intensive exercise), improve lung function tests (VEF, PEF, FVC, and VEmax), lower heart rate for the same load, and overall improve your quality of life and lead to other beneficial health effects Furthermore, with correct applications, breathing devices can increase body oxygen levels and produce profound effects on long term endurance, VO2max, duration of recovery from injuries and intensive training, together with life quality effects related to sleep, energy level and digestion. This review is focused on the research oxygen-related effects of various breathing technique.
Get Training Mask and start kicking your workout into a higher gear contact www.cubancardio.com
The Cuban Cardio Induction Building on the Strengths of Suspension Training via RRT: There are a number of positives that can be garnered from suspension training. We will be zeroing in on two of these benefits:
- Suspension training TRX allows you the benefit of being able to focus on the posterior muscles (back of your trunk, arms, and legs) of the body. These muscles are typically neglected because the majority of human movement is forward focused. A forward orientation causes an imbalance in favour of the anterior muscles (i.e. front of the trunk, arms, and legs). Suspension training negates this by creating a momentum fulcrum above the body which makes it much easier to focus on the posterior musculature.
- Using suspension based exercise methods minimises the role the lower extremities play in stabilisation. Our legs are typically something we take for granted, so it becomes very easy to overlook the role they play in stabilisation.
- TRX based training techniques reduce the influence our legs play in stabilising our movement. This redistributes the load to the upper extremities, and the core muscles of the trunk. If core stabilisation is a primary goal which it almost always is suspension training is a great means of achieving that goal.
Addressing the key exercise fundamentals in the most efficient possible, these include:
- Core stabilisation with multiple points of contact
- Anterior (muscles on front of body) trunk emphasis with upper extremity utilisation
- Posterior (muscles on back of body) trunk emphasis-hybrid
- A collection of exercises that address these areas will be highlighted in the following sections in greater detail.
- Each exercise sequence was selected to address the strengths of suspension training in a simple clear format.
- Suspension training is one of the most effective ways to improve core strength which makes it a great companion for RRT.
- The core and inspiratory muscles work so closely with one another that it is difficult to isolate one in favour of the other. The best approach is to use the synergistic relationship before us to our advantage.
DRT Progressive Warm-Up DRT (Diaphragmatic Respiratory Training) Pre Warm-Up:One of the best ways to prime our respiratory breathing muscles pre activity, is by performing a DRT (Diaphragmatic Respiratory Training) warm up progression. This will be accomplished via a clear two step process. The first segment will be DRT in hook lying (lying flat on back with knees bent). We are trying to maximise motor unit recruitment in the inspiratory muscles by isolating them in a posture that does not take very much energy to maintain. This will make it much easier to isolate the primary inspiratory muscles specifically (you can also add resistance with the Training Mask). (Diaphragmatic Respiratory Training is the terminology the Training Mask R&D team uses to define exercises that isolate the inspiratory breathing muscles)
Diaphragmatic Breathing in Hook Lying Position and Description: Assume the position in the photo below. Make sure that you place your hands on your stomach so that you can insure that you are achieving diaphragm activation. A good diaphragmatic breath should cause your abdomen to rise as your chest cavity inflates. If your chest cavity inflates but your abdomen does not rise, it is a good sign that you are activating the secondary respiratory muscles first.
Protocol: We are going to be performing diaphragmatic breaths for approximately 3 minutes to reinforce the proprioceptive input to our brains while we are activating the primary respiratory muscles. Use the breathing cadence of Inhale: 1...2...3...4...Exhale: 5...6...7...8...9...10. At this tempo you will be breathing at 6 breaths per minute. Perform 3 cycles of 6 breaths.
- Use the 6,000 feet resistance setting. The 6,000 feet resistance setting is the set of caps with two holes showing. When we are in a position where isolation of the inspiratory muscles is the goal, we can use a higher air resistance-elevation setting because we are better equipped to focus on our breathing exclusively.
- Mild Aerobic Full Body Warm-Up Description and Protocol: Choose a mild form of full body activity such as a brisk walk on a treadmill, elliptical, or rowing machine. Using the PE chart below as a guide, do a 15 minute warm-up at a PE of 4/10. The reason we did the DRT protocol in the previous segment was so we could gain some proprioceptive (the name of the feedback the brain gets from our body when we move) carryover into our full body warm-up phase. Try to maintain deep rhythmic breathing throughout the entire warm-up with exhales that are around 2.5 times longer than each inhalation.
- Use the 3,000 feet resistance setting. The 3,000 feet resistance setting is the set of caps with four holes showing. Our goal isn't to restrict airflow to a significant degree here because our task is to stay below a 5/10 on the Perceived Exertion Scale. The mask will provide you with a proprioceptive component that will cue you to take deep rhythmic breaths (because it resists airflow when you inspire this allows the brain time to process what the sensation of a good inspiration is supposed to feel like).
- The plank is a tried and true method for achieving a harmonious co-contraction of the anterior-posterior muscles of the trunk, and lower extremities. One of the reasons that it is so effective is the plank positions has multiple points of contact between our body, and the surface we are supporting ourselves on. Performing a suspended plank permits us to maintain the benefits of the plank while we increase the difficulty of the activity. Assume a plank position with your ankles in the straps of your suspension device of choice.
- To maintain a sound plank position for an extended period of time. Start by trying to maintain a good plank for one minute. Eventually, we want to be able to sustain a Biomechanically correct plank for 3-5 minutes. Remember, start slow, be patient, and don't sacrifice quality for quantity.
Progression: To add an increased element of difficulty to this exercise, put your elbows into the suspension apparatus instead of your lower extremities. This will increase the demands on the core in a significant but controlled manner.
RRT Component: The simplicity of this exercise is going to work into our favour because it allows us to put a strong emphasis on our breathing. Focus on taking deep, rhythmic, diaphragmatic breaths with a tempo of Inhale...1-1...1-.2...1-3...Relax...Exhale...1-4...1-5...1-6...1-7. Maintain this breathing cadence throughout the entire activity. Use a timer to cue yourself that the work-set has ended.
RRT Component Ctd: Set you're Training Mask to the 6,000 feet resistance/elevation setting. We are using a moderate airflow resistance so that we can focus on inspiratory muscle endurance, and strength at the same time. A moderate resistance allows us to apply an adequate load to work the fast twitch, and slow twitch muscle fibers of the primary inspiratory muscles.
Lower Extremity Suspended Push-Up Description-Protocol: The lower extremity suspended push up, and plank have a lot in common. Most of the core stabilisation benefits of the suspended plank carry over into the suspended push up. To begin the suspended push up, place your feet into the stirrup of your suspension device. Next, get into a push up position. Perform 4-5 sets of 15-25 pushups. The tempo of this exercise will be paced to the RRT breathing protocol in the following section.
RRT Component: Begin the push-up by taking a deep diaphragmatic breath in the upright position (or starting point of exercise). Perform this breath at a cadence of Inhale...1-1...1-2...1-3...Exhale...1-4...1-5...1-6...1-7. Maintaining optimum core recruitment and form will be much easier if you take the time to execute the 'centerings' breath mentioned above before you start the work set. After your centerings breath, Inhale down into the low point of the push-up position at an inhale count of...1001...1002...1003. Exhale through the 'push' part of the push-up to the starting position at...1-4...1-5...1-6. Make sure you expel roughly 50% of your total lung volume on the start of the exhale. This will facilitate your core muscles to isometrically contract more forcefully.RRT Component Ctd. Set your Training Mask to the 9,000 feet elevation-resistance setting. We are using the highest resistance to maximise the loads on the inspiratory muscles. Using high tension is ideal when the total time under tension during the set is reduced (15 reps instead of 3 minutes of continuous repetitions).
Suspended Dynamic Scapular Stabilisation Activity Description-Protocol: One of the primary benefits of suspension training is how it allows us to distribute tension to the muscles on the front, and back of our bodies evenly. The last exercise takes advantage of this by using a hybrid progression sequence which is designed to combine two fundamental scapular stabilisation concepts (middle lat. row and rear delt fly).
- We are going to start with the more stable of the two activities the middle lat row. Use the illustration on the next page as your guideline for the starting position. Slowly lengthen your arms and drift backwards until your arms are fully extended. Next, pull yourself back to the start position with the same speed that you used to reach the midpoint of the exercise. The key here is that you want to pull yourself upward as hard as you can while maintaining a controlled pace back to the start position. This will insure you activate more motor units per unit of time.More motor units = More power.
- The final part of the exercise sequence is the rear delt fly. Once again reference the illustration on the following page to insure you are in a biomechanically sound posture before you start this phase of the exercise. Start the exercise with your arms extended. Next open up your arms and move them away from your body (think arms away and around your torso).
- Make sure both the opening of your arms part of the exercise, and the lowering into the start position maintain the same tempo.
- The RRT component will go into the pacing of the exercise in more detail. Lastly, we are going to cover the chaining of the two exercise segments. Perform one lat row, then one rear delt fly. Alternate between the two movements performing a total of 5 repetitions on each motion. Shoot for 3-4 sets of 5 x 5 (5 x 5 meaning 5 rows, and 5 flyes).
- RRT Component: The respiratory element of this exercise is going to focus on a shorter, and more controlled breathing methodology. We are going to take shallower breaths using our inspiratory muscles in isometric bursts. This will allow us to keep the thoracic pressure (air in our lungs) higher. The advantage of higher thoracic pressure is that it takes some of the load of the core muscles. Time each inhalation with the pulling motions of each exercise segment, and the exhalations with each lowering phase of each segment. Inhalations should be at...1-1...1-2...1-3, and Exhalations at...1-4...1-5...1-6. Try to keep 50% of the air in your lungs through the entire exercise (to maintain thoracic pressure).
- Set your training mask to the 3,000 feet elevation-resistance setting. A lower resistance load is warranted here because we want to keep the inspiratory muscles under tension without over taxing them.
These exercises are designed to present you with the basic by which you can create your own suspension training-RRT workouts. RRT and suspension training go hand in hand because of the synergistic relationship between the core muscles, and the inspiratory muscles.
- Please very important consult with your doctor before to beginning any exercise or exercise program. When undertaking any exercise activity, there is a risk.
- You should be in form, healthy and familiar with the proper, techniques, and preparation for the exercises you undertake and the equipment you use.
- Remember always use safe techniques and protective equipment when engaging in exercise.
- If you are unfamiliar with the form, proper and safe techniques and equipment for the exercises you intend to perform, please seek advice and assistance from experts trainers before performing them.
- If you are in poor health, or are handicap, ask for the opinion of your Doctor or health care provider and exercise only under expert qualified supervision.
- Discontinue exercising if you experience any light headaches, dizziness, shortness of breath, or discomfort and consult your physician or other health care provider.
Preparation Resistance Breathing Training: Lean, faster, stronger and build Total fitness: is the best physically conditioned training techniques, The physical prowess of the athletes on the field is truly a remarkable training program. There is no doubt to progress. As with any sport, pre-season training is of the utmost importance. The amount of physicality demanding efforts of the sport requires great recovery which means practice or strength and conditioning programs in-season are greatly toned down from their pre-season. However, putting in the work in the preparatory face off-season will prepare you for the rigours of the competition. Many professional athletes employ resistance breathing and hypoxic protocols in their off-season to improve and help accelerate the preparation. Here a protocol that will help increase power sprint performance and recovery:
- This protocol can be employed 3X per week for up to 4-8 weeks within your strength and conditioning programming and may replace standard field based sprint sessions, but not necessarily sprint-stride intervals. Exceeding this time frame may actually hinder potential performance gains. This is not intended to replace ladder, redirection, pattern, or position specific skill conditioning training.
- 400-800m jog
- 15 min of dynamic stretching and activation drills ( 2 sets 10 each of knee pulls, quad pulls, lunges, lateral lunges, skipping, and cardio.
- 3 x 5 m max effort sprints from a 3 point stance with 1 minutes rest between sets (Mask off)
- 10 x 5 m max effort sprints from a 3 point stance with 30 seconds rest between sets (Mask on)
- 3 minute rest (1 minute Mask on: 2 minutes Mask off)
- 3 x 20 m max effort sprints from a 3 point stance with 2 minutes rest between sets (Mask off)
- 10 x 20 m max effort sprints from a 3 point stance with 30 seconds rest between sets (Mask on)
- 3 minute rest (1 minute Mask on: 2 minutes Mask off)
- 3 x 60 m max effort sprints from a 2 point stance with 3 minutes rest between sets (Mask off)
- 10 x 60 m max effort sprints from a 2 point stance with 30 seconds rest between sets (Mask on)
- 3 minute rest (1 minute Mask on: 2 minutes Mask off)
- 400-800m jog with a ball
- Static stretch cool down if not performing other training (60s for hamstrings, quadriceps, hip flexors, pririformis, calves, shoulders, chest, etc).
Please consult your Doctor before to beginning any exercise program. When undertaking any exercise activity, there is a risk. You should be healthy and familiar with the proper form, techniques, and preparation for the exercises you undertake and the equipment you use. Always use safe techniques and protective equipment when engaging in exercise. If you are unfamiliar with the proper and safe techniques and equipment for the exercises you intend to perform, please seek professional advice and assistance before performing them. If you are in poor health conditions, or are handicap, ask for the opinion of your Doctor or health care provider and exercise only under qualified professional supervision. Discontinue exercising if you experience any light headaches, dizziness, shortness of breath, or discomfort and consult your Doctor or other health care provider.
Run Training with The Training Mask: Using the Training Mask during skill work and recover periods, we maximise the net training stimulus of an interval workout while preserving mechanics. To show how we would advocate using the Training Mask to increase the training stimulus, fallow below a starter running workout used with a lot of athletes. These will vary depending on your goals. but overall this workout is a great crossover with running:
- First off, 45 minutes of skill and drill work ( 45 minutes on just skills and drills. Is going to be Crazy! You will be amazed as you adapt to the situation. You can use anyt variation During your skill work, add the Training Mask to the last 15-20 min to really fire up your respiratory system so that it’s the warm-up and preparation for the main workout.
- The main set of the workout: 6 to 12 (scale to what you can handle) 200 meter run and repeats with 90 seconds to 2-minutes rest between each extreme run. Time each of these runs. to the scaling option, if after five of the 200 meters, you start suffering a meltdown, then you should probably stop. How do you define melting down? For 200 m repeats you should not really be off by more than a second in your consistency. let’s do the first four reps in 32 to 33 seconds each, but then you struggling during five and six and your time starts plummeting to 34 seconds or slower. For those that are a first time, newer to this, allow for a 4-second deviation. The recovery period varies as well in accordance with the fitness level. for those with some type of experience please keep the rest at 1:30 and for new or unsure, use the 2:00 minutes. believe it.
- Run these 200 meter intervals without the Training Mask on. So, don't use the Training Mask during the workout But, will be using the Training Mask during the rest period. The actual Rest just became real form.
- Here’s the secret: The reason to wearing the mask during part of your warm-up and during your cool-down and not during the work set is to enable maximum training effect from each portion of the workout. to prioritise good mechanics during the work set. Rumbling around like a three-toed sloth is not going to help you get better mechanics, it’s going to reinforce poor mechanics. This is just another reason to let the work set be work at max O2, and then recalibrate the rest periods to become a bit of a struggle.
- For new athletes lets use the mask in the 3,000-6,000ft ranges, and for the higher-level athletes use the 9,000-12,000ft ranges. Immediately following each 200-meter rep you should have your Training Mask close so you can put it on immediately. Then 5 seconds before you start your next set tear the mask off and get back on the track.
- For Pro-Athletes: With resisted oxygen consumption the human body changes in several ways. The production of red blood cells and new capillaries (small blood vessels) increase the transfer of oxygen from the lungs to the rest of the body. An important natural hormone involved in this process is EPO (erythropoietin). GMT is also fantastic for anyone suffering from asthma, as most asthmatics tend to over breathe, with the gas mask on they will learn to control their breathing, and some say it can even cure it if done on a regular basis.
- Increased Diaphragm Strength:Training Mask works hard by increasing Diaphragm strength and muscle strength literally from head to toe. A regular work out with the Training Mask soon becomes a more difficult one. The burn and intensity of your lungs becomes apparent when using the Training Mask. Increasing cardio while strengthening the diaphragm are just a few of the great benefits of using the Training Mask.
- Improved Circulation:The Science behind the Training Mask helps to improve circulation by efficiently moving oxygenated blood to the body’s cells.
- Cardiovascular Conditioning:Training Mask practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise. Great results from Training Mask and Cardiovascular conditioning.
- Training Mask Is Ideal for Track and Field: Increase your endurance and have the energy to kick past your opponents in the stretch.
- Basketball: Bring new energy to your game! When your opponent is dragging in overtime, you'll have fresh legs in the stretch.
- Football: Training Mask will allow you to maintain the explosive energy you'll need when it's third and long in the fourth quarter.
- Hockey: Beat your man to the puck every time with the stamina gained from working out with Training Mask.
- Wrestlers: Your opponent will wonder how you maintain your strength and endurance well into the match. You'll be faster and move with intensity.
- Ultra Runners: It's all about endurance when you're putting on 100+ miles, and you'll have the strength you need thanks to Training Mask.
- MMA: You're the man when it comes to being stronger and lasting longer than the opponent you're taking out.
- Soccer:Sprint down the field ahead of the pack with the endurance built with Training Mask. Perform at a higher level during the second half.
Interval Training Cardio Aerobic Training: Before we get started, This information will not make you a superstar athlete overnight, but it can potentially give you an advantage over your rivals and improve your health and fitness benefits. Intended to help you get the most out of using elevation training mask and understanding the real science and studies proven the benefits of hypoxia, resistance respiratory training during sports specific and fitness training will help you get the most out of the Training.
Any anaerobic sport requiring explosive movements with a high degree of agility and coordination. However, a key component in performance is the ability to recover in between those face sprints up and down this requires a greater capacity for aerobic performance. With greater aerobic capacity, you can recover faster during the short rest intervals and continue to perform anaerobically at a high level. Interestingly enough, there has been research studies done exploring the impact of normobaric hypoxic training on athletes.
Now if you’re serious about sport and fitness conditioning, you know that it requires a strategy technique study, drills, and strength and the keep conditioning form off the competition to build a complete best athlete. Understanding this, researchers in some studies decided to put a hypoxic training protocol together for basketball players as one of many tactics to improve all-around performance.
- This protocol included warm-up and cool down in hypoxia. The results will incredible somewhat staggering after 3 weeks of employing this protocol within their practice regimen. Research study showed an 8% of greater maximal aerobic capacity (VO2max).
- APPLICATION: The protocol to understanding your aerobic thresholds is the key to succeeding with this form. This is not just putting on the Mask during a half workout or play some type of game. Realistic, this way would fall somewhere in your normal strength and conditioning program 3 times per week. If you don’t know how to figure out your VO2max then please talk to a professional qualified coach or trainer to assist you:
- Warm-up: Jog or Air-dyne cycle at 60% VO2max for 10 minutes wearing the Mask increasing to 70% VO2max for 5 minutes.
- Working-Sets: Perform a set of 90% VO2max that is sustainable for 4 minutes followed by 4 minutes of sustainable 60% VO2max. Repeat this four times wearing the Mask.
- Cool-down: A single set of 10 minutes sustainable 60% VO2max wearing the Mask.
Would Low Oxygen Exercises Help Lose Weight Faster?
If you’re new to Training Mask, you are probably very excited to see the performance benefits as you begin to incorporate it into the training regimen. You will certainly get a lot of looks any where special at the gym or outside exercising or running as Training Mask certainly isn’t your normal way of exercise equipment. Even better, the Mask has a myriad of benefits outside of performance enhancement. One of the most intriguing benefits of it, is that it can assist with weight loss and reduction of body fat.
For years, researchers have been studying the effects of low oxygen training forms better known as hypoxic training. The reason being, endurance athletes such as Kenyan marathon runners who trained and lived in high altitude environments had a propensity for better endurance performance versus their competition from lower altitudes with higher oxygen. This observation has spurred much of the research today including entire research centres begging and still being building many studies on the effect of hypoxic training all over the world. Under the guidance of professional experts, researchers wanted to gain a better understanding of how this type of training can improve benefits weight loss effect. Outside of performance benefits, training form and exercise has shown effects on lipid and glucose metabolism as well as graving and appetite loss. It seemed reasonable some of these effects could have a positive impact on weight-loss fast efforts in some obese people.
In a research study training for 3 days a week for 90 minutes in either a hypoxic or non-hypoxic environment for 8 weeks to exercise on everyday cardio equipment stepper, treadmill, and bicycle. After the 8 weeks, the group who had been training in hypoxic conditions lost more weight than the group in the normal oxygen environment. Even more interesting about the study is neither group was following any type of diet. just following the training regimen program prescribed.
Application: If you’re preparing for any sort of competition from a CrossFit event, MMA, Boxing or a BJJ tournament, or just trying to shred some extra weight for a holiday beach ready, or body transformation programme. Low oxygen training 3 times a week may help you reach your dream goal faster, weight loss is faster. Using the Training Mask just 3 times a week during a cardio workout minimum of 20-45 minutes can help accelerate outstanding weight loss.
Interval Breathing Recovery Training: The main objective behind the Interval Breathing Recovery Protocol is to maximise potential of actual work and teach better recovery. Most of us will O2 out so hard from the workout that we want to breathe incredibly hard in order to get more O2 into the system. When we apply the Training Mask to the recovery process, we quickly learn how to use more controlled, deeper breaths that utilises the diaphragm. When using the Training Mask during a hard interval or even a hard session is a very faster reaction to fatigue. The fatigue brings poor performance on body functions and mechanics and poor mechanics are the precursor to some limitations discomforts or injury. So the foundation of this type of training is to have athletes training performance increase at 100% of what they are capable of, not 70 or 80, or even 90% of what they are capable demand of while still working for that 100% as we bring on fatigue quicker which leads us to poor functionality mechanics. The ability to work at 100% and recover in a great challenged position may extend the recovery, but actuality it teaches better way of breathing function body mechanics which can although may feel scary claustrophobic at the time, but certainly accelerate the recovery process. In situations where we are looking to stimulate the respiratory system further, there is no reason why we can't do a longer training session with determination and learning with emphasis on the way while keeping breathing intensity moderately intense. This all fits into all type of training, the train low live high principle. Follow the series of protocols, completing one per week you will see great results and increase in performance specially endurance.
HIIT Cardio Anaroebic Training: The Secret to First Quarter Strength, Speed, and Stamina in the Fourth Quarter. Improve Core Stability. Improve Stamina. Maximize Performance.
Introduction: We have all heard the secret to excellence is that there are no secrets there is no formula to win. Although this of conventional may hold the true in many cases, there are formulas and secrets and ways where there are training methods that could, indeed,improve training results. We all know in professional fitness and training the Fatigue is the major obstacle for all sporting and fitness endeavors. lets go to unveil how RRT (Respiratory Resistance Training) principles, and the use of the Training Mask during the preparation and practice would help to decrease the role the fatigue plays during training sessions, and competions.
This training protocol is a circuit of 4 activities that are intended to push your anaerobic threshold limits The Anaroebic Threshold is the point at which acid lactate begins to accumulate in the blood stream the burning feeling telling to give up, to stop the activity inmediatly. we will be using the concepts of heart rate monitoring, and perceived exertion to benchmark the workouts so that progress can be recorded for best records and analisis:
- Exercise Activity Circuit: Uphill Sprints, Rhythmic Rope Oscillations, Jump Roping, Bear Crawl Sled Pulls.
- RRT Recovery and Preparation Protocols: Pre set breathing - Post set recovery breaths.
- Warm Up: The use of a heart rate monitor is recommended throughout all the activities. If you don't have access to a heart rate monitoring device, just use the perceived exertion table to set each activities intensity level.
- Description-Protocol: Choose a mild form of full body activity such as a light jog. Using the PE chart below as a guide, do a 15 minute warm-up at a PE of 3 to 10. The target heart rate for this activity is around 60-70% of your max heart rate To find your max heart rate subtract from 220 your age.
- Try to maintain deep rhythmic breathing throughout the entire warm-up with exhales that are around two times longer than each inhalation.
- Make sure that you focus on trying to completely expel all of the air from your lungs on each exhalation. This will increase your lung volume for the following breath.
Exercise 1: Uphill Sprints Description-Protocol: The first consideration that needs to be addressed is finding a hill with an adequate grade (20-30 degrees should suffice).
- Pace off your starting and ending boundaries at 25-30 yards apart. After you have finished the setup, begin the uphill portion of the sprint. The goal is maximal exertion on each ascent PE of 9 to 10. and with a slight decrease of intensity on the descent PE of 7 to 10.
- Perform as many sprints as you can in 3 minutes. Take note of your heart rate pre, during, and post activity for logging purposes. Over time, to see more sprints per block of time with a corresponding decrease in heart rate. lower heart per unit of perceived exertion with regular training, the objective is to make high exertion efforts easier physiologically.
- After you have completed the 3 minute sprint, move directly to exercise two and end up doing this exercise 3 times throughout the workout because the circuit will be completed 3 times. The first two bouts of this activity will be 3 minutes in duration, and the last set will only be 2 minutes long.
RRT Pre-Exertion Respiration Primer: Before you begin the sprint, place your hands on your hips and get into a comfortably erect standing position. The most important postural considerations to focus on here are shoulders back, neutral lumbar curve, and relaxed traps (muscles on top of your shoulders). Once you have assumed a neutral and biomechnically sound postural allignment, you can begin your warm up breaths. The respiration primer will only be performed once during this workout in lieu of performing a recovery protocol between exercises. We will be using all of the resistance settings for this workout. The first time through the circuit will be completed using 3,000 feet resistance, the second time through 6,000 feet resistance, and the final time through the 9,000 feet resistance setting will be utilized.
RRT Recovery Protocol: The recovery breathing technique is going to be similar to the respiratory primer described in the previous section. After you have completed your work-set assume the neutral postural alignment highlighted above. One of the first things you need to be aware of is how much tension is in your trunk muscles post exertion. Stored tension in the muscles post exertion is a waste of energy (it is also a surefire sign that fatigue is setting in). We are going to illicit a relaxation response in our trunk muscles by using controlled breathing mechanics. From the neutral postural position, inhale at...1-1...1-2...1-3...Realese let your muscles relax slowly with the initiation of the exhalation portion of the breath. Then exhale at..1-4...1-5...1-6...1-7...1-8...1-9...10-10. Continue this breathing cadence for 90 seconds. After the 90 seconds is complete, move onto exercise two.
Exercise 2: Rhythmic Rope Oscillations Description-Protocol: This exercise is superb at increasing upper body stamina. The beauty of this exercise lies in its simplicity. First grab one end of a rope or chain with each hand this exercise is easier if the opposite end of the rope is anchored down:
- Flex your arms up and down to create rhythmic waves in the rope. This exercise must be performed up-tempo at a PE of 8/10 heart rate of 90%+ of max) throughout the entire duration of the set. Execute this activity for 3-5 minutes for the first two circuits, and 2-3 minutes on the final exhaustion circuit.
RRT Recovery Protocol: After you have completed exercise two, place your hands on your hips and get into a comfortably erect standing position. The most important postural considerations to focus on here are shoulders back, neutral lumbar curve, and relaxed traps muscles on top of your shoulders. One of the first things you need to be aware of is how much tension is in your trunk muscles post exertion. Stored tension in the muscles post exertion is a waste of energy it is also a surefire sign that fatigue is setting in. We are going to illicit a relaxation response in our trunk muscles by using controlled breathing mechanics. From the neutral postural position, inhale at...1-1...1-2...1-3.. Release let your muscles relax slowly with the initiation of the exhalation portion of the breath. Then exhale at...1-4...1-5...1-6...1-7...1-8...1-9...10-10. Continue this breathing cadence for 90 seconds. After the 90 seconds is complete, move onto exercise three.Use the 3,000 feet resistance elevation setting for the first circuit of four exercises, 6,000 feet elevation-resistance setting for the second bout, and 9,000 feet resistance-elevation setting for the final exhaustion round of the four exercise circuit.
Exercise 3: Bear Crawl Sled Pulls Description-Protocol: This phase of the workout is intended to emphasize sustained power output over a fixed low duration time interval. The illustration makes it clear that this exercise is a nuts and bolts approach to building full body power/torque. Once you have secured your harness, and your sled is loaded with the appropriate weight, you can start the work-set. There are two biomechanical considerations for the execution of this exercise. The first of which is maintaining a low center of gravity. The second consideration is that 75% of the driving force for the exercise should originate from the lower extremities.
RRT Component: Try to remain vigilant throughout the set about your breathing rate and depth. If your breathing starts to get shallow and rapid, you will begin to lose leverage quickly. The name of the game is keeping your breathing deep in your abdomen. This will allow you to produce forceful exhalations which will allow you to inhale more air during inspiration. The intensity benchmark for this exercise should be at least a PE of 8-9 to 10 for the entire set. Perform the first two cycles of this exercise for 2-3 minutes, and the last bout at 1-2 minutes.
RRT Recovery Protocol: After you have completed exercise three, place your hands on your hips and get into a comfortably erect standing position. The most important postural considerations to focus on here are shoulders back, neutral lumbar curve, and relaxed traps muscles on top of your shoulders. One of the first things you need to be aware of is how much tension is in your trunk muscles post exertion. Stored tension in the muscles post exertion is a waste of energy (it is also a surefire sign that fatigue is setting in. We are going to illicit a relaxation response in our trunk muscles by using controlled breathing mechanics. From the neutral postural position, inhale at...1-1...1-2...1-3...Realese let your muscles relax slowly with the initiation of the exhalation portion of the breath. Then exhale at...1-4...1-5...1-6...1-7...1-8...1-9...10-10. Continue this breathing cadence for 90 seconds. After the 90 seconds is complete, move onto exercise three.Use the 3,000 feet resistance/elevation setting for the first circuit of four exercises, 6,000 feet elevation/resistance setting for the second bout, and 9,000 feet resistance/elevation setting for the final exhaustion round of the four exercise circuit.
Exercise 4: Jump Rope Description-Protocol: Jumping rope is a good finishing exercise for this training circuit. The act of jumping rope takes a certain amount of total body coordination and at this juncture of the workout, coordinated action will be a struggle because of fatigue. You are going to jump rope for 4-6 minutes for the first two cycles of the circuit, and 3-4 minutes for the last series of exercises. Shoot for a PE of 7 to 10, and a target heart rate of 85-90% of your max. Also be sure to track your errors, because our ultimate goal is to master fatigue by minimizing coordination errors while under stress duress.
RRT Recovery Protocol: After you have completed exercise four, place your hands on your hips and get into a comfortably erect standing position. The most important postural considerations to focus on here are shoulders back, neutral lumbar curve, and relaxed traps (muscles on top of your shoulders). One of the first things you need to be aware of is how much tension is in your trunk muscles post exertion. Stored tension in the muscles post exertion is a waste of energy (it is also a surefire sign that fatigue is setting in). We are going to illicit a relaxation response in our trunk muscles by using controlled breathing mechanics. From the neutral postural position, inhale at...1-1...1-2...1-3...Release let your muscles relax slowly with the initiation of the exhalation portion of the breath. Then exhale at...1-4...1-5...1-6...1-7...1-8...1-9...10-10. Continue this breathing cadence for 90 seconds. After the 90 seconds is complete, move onto exercise three.Use the 3,000 feet resistance-elevation setting for the first circuit of four exercises, 6,000 feet elevation-resistance setting for the second bout, and 9,000 feet resistance-elevation setting for the final exhaustion round of the four exercise circuit.
Training Programme Summary: Now you have the exercises, the RRT (Respiratory Resistance Training) highlighted, time to finish up with the workout structure. very important try to mov from Exercise 1 to Exercise 2-3 and Exercise 4. Make sure that the only rest breaks you take are the 90 RRT recovery periods between exercises. The last series of 4. exercises in the circuit is going to emphasize surpassing, and working within your anaerobic threshold break point. With that being instructed, the only goal on the last time through the circuit is to complete the full sequence of exercises with the 9,000 feet resistance/elevation caps at max exertion.
- If fatigue gets too bad or feeling disconforts take the mask off during the RRT recovery periods between sets to maximize oxygen re-uptake. Then put the mask back on when you start the next exercise.
- Do to the HIIT nature of this oustanding workout, is recommend to perform this workout only once per week, and at least a week off days from any major event or competition. Enjoy and take the training mask workouts to your new next level of hight performance and fast effective results.
- These exercises are designed to train specific RRT workouts. (RRT) respiratory resistance training and the inspiratory muscles. to improve helath and fitness benefits and high perfoernace.
Please very important consult with your doctor before to beginning any exercise or exercise program. When undertaking any exercise activity, there is a risk. You should be in shape and form, healthy and familiar with the proper, techniques, and preparation for the exercises you undertake and the equipment you use. Remember always use safe techniques and protective equipment when engaging in exercise. If you are unfamiliar with the form, proper and safe techniques and equipment for the exercises you intend to perform please seek advice and assistance from experts profesional trainers before performing them.
- If you are in poor health, or are handicap, ask for the opinion of your Doctor or health care provider and exercise only under expert qualified supervision.
- Discontinue exercising if you experience any light headaches, dizziness, shortness of breath, or discomfort and consult your physician or other health care provider.