In the Running ABC's, T is for Training Mask!
In the Running ABC's, T is for Training Mask!
This is a bit of a controversial topic but thought I would attempt an impartial attempt to discuss the use of Training Masks to help improve fitness and endurance. I would love to hear anyone else thoughts and opinions on the subject as well.
I just want to start with a disclaimer that I have not been paid by the makers of the Training Mask to write this post and any point of view expressed is my own.
I'm not sure if you've seen them before, but Training masks are an attempt to improve your cardiorespiratory fitness by simplating the low oxygen levels at a high altitude.
The question is do they actually work. They have come under a lot of criticism as they don't actually simulate high altitude where the atmospheric pressure is reduced allowing the amount of oxygen in a given area to be reduced. Training masks don't change the pressure of the incoming air, they actually reduce the total amount of airflow to the lungs forcing the lungs and muscles used to work harder.
Opponents of the use of training masks clearly state that all you are doing is training the strength and endurance of your respiratory system. Where as the creators of the training mask claim that this training allows your body to use oxygen more efficiently, leading to substantial increases in strength, endurance and speed.
https://www.trainingmask.com/about-elevation-training-mask/
I have used a training mask for a few years on and off and recently used it as part of a training program for an Ironman Triathlon where I was limited with my time, so thought I would use it during two of my indoor spin sessions. During eight weeks of training, I noted my lung capacity with a peak flow meter and would take oxygen saturation levels during the workout.
I found that:
- My lung capacity did increase week on week. By performing a peak flow test every Saturday morning, I was able to see my lung capacity increase from 530 to 630.
- When I trained with the mask, the pulse oximeter which did show a reduction in the oxygen saturation in my blood. It took a lot of work to get the levels lower, and only about two or three percent, but they did reduce.
- My breathing was more laboured and it took less work for me to increase my heart rate.
- There were times that I used it as a warm up for a run and it really helped open up my lungs and help my breathing before a difficult training session.
There is some research showing that it does not provide any benefit but at the same time, I am not completely convinced. I definitely didn't show any major improvements in my results but at the same time I did not see any detrimental effects in my training other than the fatigue. I am also a little worried the research proving no benefit from the training mask has been specifically set up with this outcome in mind so it is not 100% impartial.
If you missed any of the previous five posts, you can see them at the following link:
https://steemit.com/running/@run.vince.run/in-our-running-abc-s-o-is-for-overstriding
https://steemit.com/running/@run.vince.run/p-is-for-power-meter-in-our-running-abc-s
https://steemit.com/running/@run.vince.run/in-the-running-abc-s-q-is-for
https://steemit.com/running/@run.vince.run/in-the-running-abc-s-r-is-for-recovery
https://steemit.com/running/@run.vince.run/s-is-for-stretching-in-our-running-abc-s
I have only seen someone at the gym I go to using it , it sounds sort of scary. I would imagine it feels somewhat claustrophobic.
As if running isn’t hard enough already! I saw a young guy wearing one at the track, and I thought, I could put you through a workout where you’re sucking air without the mask!
Yeh exactly you can make it ridiculously hard without a mask.
This looks like something out of a kids' science fiction programme we have in the UK called Dr Who. Are there any detrimental effects of using a training mask?
Hey @shanibeer I did notice that I was getting fatigued a lot quicker and I would think there could be the problem of passing out if you don't get enough oxygen...This is why I only use it on a spin bike at home.
Regards @run.vince.run
OMG! I didn't know about it man...but, on summer or warm weather could be complicate to run with that, I guess...
I use it a couple of times a week at home and it has been summer in New Zealand, it does get very hot under the mask. I have only been using it for 30 to 50 minutes at a time though.
Just last year I saw our buddy Jack Daniels speak at a conference I attend every year. He went off on a great tangent about altitude training. He said what no one ever wants to acknowledge is that all we really know is that athletes test at higher levels after attending training camp in Colorado. But they also just spent several weeks doing intense training! So are the increases due to the training at elevation, or just the training? I think there is probably a benefit, but it’s likely negligible. So, that kind of sums up my thought on the mask. You said you tracked weekly increases, but again, they may have simply been a result of your training, not the mask. Of course, I can’t say I’m up on current research on this, so just my opinion. :)
Hey @cstrimel I agree. There was a good increase in lung capacity, but I am not 100% sure how to verify that any other improvement is due to just training or the use of the mask...Hoping some more research will be performed that gives a definite answer. Although, it was not very expensive so it was some good fun trying something different.
Regards @run.vince.run
As polution is in the air its now a days very important that the air we intake is clean or no use of running if we take bad air inside our lungs
Thanks for sharing the T-for Training
Amjad Siddiqui
@maujmasti
Resteemed by @runningproject
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