Endurance training masks – pros and cons. Official supplier of TRAININGMASK Running and endurance mask: pros and cons

Breathing training helps improve the body's response to stress by improving breathing mechanics while exposing the body to hypoxic conditions. Many athletes know about the benefits of hypoxic training and go to the mountains to train. The training mask simulates high altitude anywhere - on the street, in the gym or at home. In addition, it trains the breathing muscles. With just a few workouts a week using the Elevation Training Mask 2.0, you can increase your endurance and performance.

Training Mask 2.0 will make your training more effective. By training at a higher intensity than usual, you can burn more calories in less time. A 20-minute workout with a mask gives the same effect as a 60-minute workout without one. We often hear from our clients that their workout intensity has increased in just 14 days.

The effectiveness of the Training Mask 2.0 training mask is scientifically proven. Several studies have been conducted that have confirmed the effectiveness of respiratory muscle training, but nothing trains the respiratory muscles as well as the Elevation Training Mask 2.0.

You will feel your diaphragm and intercostal muscles tense as you breathe through the mask. You will also feel like you are breathing differently as you take fuller, deeper breaths against resistance.

We all know our limit - you should stop training when you feel that you can no longer breathe well enough. The training mask increases your endurance, and sooner or later you will be able to push your limit and set a new personal best in training or competition.

The mask is equipped with an improved valve system. The patented membranes (Pat.8.590.533 B2), which are also equipped with the Elevation Training Mask 2.0, have several levels of air resistance, therefore, your level of fitness does not matter, you can use the mask anyway.

Each breath taken through the mask isolates the diaphragm and intercostal muscles better than any other device available on the market today. Why do you need proper breathing during training? Thanks to proper breathing, you get less tired, burn more calories per unit of time, in addition, your endurance increases, and you can move to a higher level.

The oxygen mask in running is used to increase during training. At the same time, it can be considered a kind of simulator that trains the cardiovascular system, as well as breathing. The use of such masks also improves the entire body as a whole.

How are oxygen masks used?

The use of training masks when running is used to simulate high-altitude conditions, as well as conditions with rarefied air. The point is that when something happens in the human body oxygen deficiency, the body begins to work with double force. The result of such exercises is breathing, improved ventilation of the lungs, and also increased blood circulation, and the blood is saturated with red blood cells. It is worth noting that human health can suffer greatly if oxygen deficiency begins to affect the central nervous system. However, mild hypoxia is not dangerous for the body; on the contrary, it activates additional vital energy.

Running with an oxygen mask can increase lung capacity and improve your overall cardiovascular system. The use of such a mask is especially important when training can no longer complete its task in full. The training mask is great for running, boxing, cycling, race walking, strength training and more. In addition, it reduces the training time. For example, a usual hour-long workout with a mask can last only 20 minutes. You can choose a mask that is either highly specialized or universal, depending on your training level.

How does the mask work and what does it consist of?

Breathing mask attached to the head special fixing elastic bands, which are fastened with Velcro. The set includes inlet valves with a membrane (6 pieces) and outlet valves (1 piece). At the same time, the mask, by its appearance, resembles a respirator(eyes remain open) or similar to a gas mask (both the lower and upper parts of the face are closed).

This sports accessory is quite easy to care for: it can be washed by hand and can also be treated with a special spray.


The training mask works on a simple principle: while training, oxygen supply will be limited by closed valves. In this case, the athlete will be able to easily change the degree of oxygen pressure, thereby adjusting the degree of conditional altitude from 1 kilometer to 5.5 kilometers. Setting up a mask carried out by working with a membrane and valves. To simulate a height of one kilometer, the membranes are opened and valves with 4 holes are attached to them. To make the height approximately 2 kilometers, you need to take valves with two holes. For 3 kilometers, one hole is taken. To simulate 3.5 kilometers, you need to use valves in four holes and close one of the membranes.

To climb to a height of approximately 4.5 km, valves with 2 holes are taken, and one of the membranes is closed. To overcome a 5-kilometer altitude, a valve is taken into one hole, and one membrane remains in the closed position.

How to use an oxygen mask for running

You should choose a mask based on your weight:

  • Size S - if your weight is less than 68 kilograms;
  • Size M - if your weight is from 69 to 100 kilograms;
  • Size L - if your weight is over 101 kilograms.

To adapt the body before training in a mask, it is necessary. Always clean your mask after finishing your workout.

How to warm up with a mask

How to properly warm up with an oxygen mask:

  • After you put on the mask you need to set the resistance level. It is best to set the lowest resistance;
  • then, in the first minute, you need to deeply inhale air through your nose and exhale it through your mouth;
  • After this, maintaining even breathing is necessary walk about 3 minutes;
  • Now you can gradually increase the speed, jump, and wave your arms. You need to do this for two minutes, holding heartbeat at the same pace;
  • work intensively with your arms in the starting position - spread your legs shoulder-width apart, at the same time you need to start swinging your arms on each leg for 30 seconds;
  • to complete the warm-up, slowly perform side lunges, while keeping your heels on the floor and making sure your back remains straight for one minute;
  • purpose of warm-up– achieve a comfortable feeling, after which you can proceed directly to the training itself.

Which running mask to choose and what are its advantages

Breathing machines for running have long been considered popular. The first famous one was the Bas Rutten O2 Trainer, which was developed by the famous athlete Bas Rutten. But this specimen had a serious drawback, which was its form, which had type of silicone tube, which kept falling out of my mouth during training.

The next running mask to take the market by storm was the Elevation Training Mask 1.0. Although it was comfortable to use, its appearance did not satisfy many runners.

Then a new model came out Elevation Training Mask 2.0, which has gained more popularity than its analogues. It has the following advantages:

  • made of breathable neoprene material;
  • has an aesthetic appearance;
  • you can choose from two shades: white and black;
  • equipped with three removable valves that allow you to set the desired load level;
  • differs in small weight and size.

How to buy an oxygen mask for running

As you can see from the article, running in an oxygen mask can be very useful, because if used correctly, you can increase endurance, develop the respiratory system and, in general, have a positive effect on your body. It is possible to buy it in any sports store, where modern sports equipment and related products are sold. In addition, if you don’t particularly want to wander around city stores, you can also purchase a mask on online platforms.

Video. Elevation Training Mask 2.0

Among professional and not only athletes, the Elevation training mask (and analogues), supposedly simulating training in high altitude conditions, is gaining popularity. Zozhnik considers the opinions of professionals and scientific data to understand whether this is a really worthwhile thing or another way to waste $100 dollars.

Abstract of the article:

  • Mask training does not simulate altitude, increase VO2max, or improve lung function.
  • In one study, mask training increased ventilatory threshold and respiratory compensation threshold. However, it is not yet known how the increase in this indicator affects the final performance of athletes. This question will still be investigated.

What do training mask manufacturers promise?

Professional athletes and scientists have long been fascinated by the idea of ​​training at high altitudes. This is because under conditions of hypoxia (low oxygen levels), the production of red blood cells (erythrocytes) increases and the blood's ability to carry oxygen increases. The latter, in turn, correlates with an increase in VO2max and endurance.

In fact, this is why many elite athletes train in the mountains before the most important competitions. Manufacturers of training masks believe (or try to make their customers believe) that they have finally managed to create a product thanks to which there is no need to go to the mountains to train in hypoxic conditions.

The essence of how the mask works is simple: Elevation Mask restricts the flow of air into the nose and mouth, and thus tries to simulate the effect of training under hypoxic conditions. The mask has several openings and valves that regulate air flow to simulate different altitudes - from 914 to 5,486 meters. The higher the height is set, the harder it is for a person to breathe.

According to mask sellers, their product can increase VO2max, a key marker for increased aerobic performance and endurance. But are these promises true?

What do professionals think about training masks?

Unfortunately, the effectiveness of using training masks has been studied very little. Zozhnik managed to find only a couple of studies, so we’ll leave them for a snack, and first of all we’ll look at a few expert opinions.

Kieron Fairman is an ACSM and ISSN certified specialist working on his PhD in Kinesiology. In his article, Kieron is quite skeptical about masks:

“At high altitudes, the atmospheric pressure is low. The partial pressure, or the amount of oxygen in the same volume, decreases. The air becomes “thin” and rarefied, making it harder to breathe at altitude. Consequently, the concentration of oxygen in the blood drops, and its transport and use by working muscles deteriorates.

Under these conditions, the body increases the concentration of myoglobin/hemoglobin, and the density of capillaries also increases. This leads to increased oxygen delivery to the muscles. Certainly, a series of such adaptations can improve a person's training performance. However, training masks do not change the partial pressure of the air we inhale. All they do is simply reduce the total amount of air that enters the lungs.

Some people claim that they can breathe easier after using a mask. I bet if you strapped a pillow to someone's face and made them run 1.5 km, after the pillow was removed, that person would breathe a lot easier too."

Dr. Ben Levine, director of the Institute of Sports and Environmental Medicine, has the same opinion:

« A training mask has nothing to do with training at high altitudes. The only thing that connects high altitudes with a mask is that in both cases it is harder for a person to breathe, but for completely different reasons. If there is less oxygen in the air at high altitudes, then when a person puts on a mask, the oxygen does not become less. It's just harder for him to breathe."

Another skeptical opinion from the head of the ACE scientific corps, Cedric Bryant:

“When it comes to increasing the oxygen capacity of the blood, the effectiveness of training at high altitudes is beyond doubt. However, training at altitude is a complex approach that is extremely difficult to simulate outside of an altitude environment.”

What Research Says About the Effectiveness of Training Masks

First, let's look at the test that is presented on the manufacturer's website trainingmask.com as proof of the effectiveness of their product. This study was conducted in 2014 at the Northern Alberta Institute of Technology (NAIT) in Canada.

During the experiment, 14 participants (8 men and 6 women) trained 2 times a week using the HIIT protocol for 5 weeks. During training, the subjects pedaled an exercise bike: 2 minutes of work at an intensity level of 90% of the maximum followed by 3 minutes at a level of 30% of the maximum. A total of 5 such circles were performed during the workout.

The conclusion is that the use of the Elevation Training Mask during HIIT training significantly improved performance in men, especially power output. The increase in power output was associated with an increase in VO2max, which subsequently had a positive effect on lung and heart function.

This study has a lot of questions, but its main flaw is the lack of a control group that would train according to an identical protocol, but without using a mask. So maybe we should thank the training itself for the positive changes, and not the mask? After all, the ability of HIIT to significantly improve VO2max is beyond doubt (Helgerud, 2007; Astorino, 2012; Milanovic, 2015).

In 2016, 2 studies were presented that examined the effectiveness of training masks. The first of these was published in The Journal of Strength & Conditioning Research.

The researchers' goal was to examine the effectiveness of training masks on aerobic and anaerobic performance. The 6-week experiment involved 17 reserve officers, who were divided into 2 groups: the first trained without a mask, and the second with a mask at a simulated altitude of 2,750 meters above sea level. Both groups trained using a standard physical training protocol.

As a result, there was no significant difference in anaerobic performance and VO2max between the groups.

The final study was supported by The American Council on Exercise (ACE) at the University of Wisconsin-La Crosse. The scientists' goal was to test whether mask manufacturers' claims that their product helped increase endurance, as well as improve VO2max and lung function, were true.

As in the previous study, participants were divided into 2 groups: the first trained with masks, and the second without. For 6 weeks, both groups followed an identical HIIT protocol on a bicycle ergometer. In the first week of testing, the masks simulated an altitude of 914 m, in the second – 1,828 m, in 3-4 weeks – 2,743 m, and in the final 2 weeks – 3,658 m.

Hematological parameters, pulmonary function, power output, ventilatory threshold (VT) and respiratory compensation threshold (RCT) were studied before and after the experiment. As a result, after 6 weeks of testing, pulmonary function parameters, hemoglobin and hematocrit did not change significantly in any of the groups. At the same time, both groups showed the same increase in VO2max and power output.

However, the group that trained in masks showed a significant increase in ventilatory threshold (VT) and respiratory compensation threshold (RCT). The output power parameters within the VP and PRK boundaries have also increased.

This study shows that the training mask is not effective in increasing VO2max. Although this parameter increased, it was not significantly different from the result of the control group. There was also no improvement in lung function.

According to experts from ACE, the decrease in blood oxygen concentration due to training in a mask was only 2%. This cannot be compared to the truly low volume of oxygen at high altitudes. For this reason, the Elevation Mask cannot be considered as a sports accessory that simulates training at high altitudes.

The benefits of training with a mask

Nevertheless, no one argues that it is harder to breathe in a mask, and this fact makes it a kind of simulator for strengthening the inspiratory muscles that are involved in the act of inhalation.

Additionally, according to study leader Dr. John Porcari, an increase in the ventilation threshold is the main factor limiting endurance performance.

A longer-term study is needed to see how increasing the ventilatory threshold affects the outcome measure, training performance. If positive, the masks could serve as an important aid for endurance athletes.
Scientific sources:

1. Clinical Study and Technical Report by NAIT University, Trainingmask.com,
2. Do Elevation Training Masks Work, AskMen,
3. Do Elevation Masks Work, Bodybuilding.com,
4. Milanović Z., Sporiš G., Weston M., Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials, Sports Med. 2015 Oct;45(10):1469-81,
5. Astorino T.A., Allen R.P., Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular strength, J Strength Cond Res. 2012 Jan;26(1):138-45,
6. Helgerud J., Høydal K., Aerobic high-intensity intervals improve VO2max more than moderate training, Med Sci Sports Exerc. 2007 Apr;39(4):665-71,
7. Sellers J. H., Monaghan T. P., Efficacy of a Ventilatory Training Mask to Improve Anaerobic and Aerobic Capacity in Reserve Officers’ Training Corps Cadets, J Strength Cond Res. 2016 Apr;30(4):1155-60,
8. ACE study finds elevation training mask offers some training benefits associated with improved endurance performance, The American Council on Exercise (ACE),
9. ACE-Sponsored Research: Can Elevation Training Masks Improve Performance, The American Council on Exercise (ACE).

Mask for running and endurance sports

Your endurance levels will increase many times over after just a few workouts, thanks to the expansion of your lungs and the work of your diaphragm. Strength indicators, reaction speed, mental endurance... You never imagined before that you could do so much more!

What is a training mask?

This mask is a breathing restrictor that makes your lungs stronger. The multi-level valve system increases the resistance to oxygen supply in different modes. Of course, it will be more difficult for you to engage in such an “aggressive environment” of mountain training. The strength of your diaphragm and other indicators will constantly improve, so any sport will be much easier for you without a mask. You will be able to make all your dreams come true much faster, as well as set new goals for yourself that just recently seemed unattainable!

The effectiveness of a respirator mask based on scientific research

  • Improving oxygen transport;
  • Strengthening the diaphragm and increasing overall muscle tone;
  • Improving blood circulation by increasing the number of oxygen molecules;
  • Strengthening the cardiovascular system, reducing the risk of tachycardia.

The mask will become indispensable during running, fitness, crossfit, wrestling and any other area of ​​sports!

Secrets of using a mask for training

It is recommended to use the device no more than 1-2 times a week for half an hour. You should not exercise with a mask at temperatures below or above 30 degrees Celsius. You will find all the answers to your questions in the detailed instruction manual, which you will find included with the mask.

Mask set 2.0

  • Mask;
  • 6 air resistance valves;
  • 3 load modes;
  • Neoprene “sleeve”;
  • Manual.

Technical characteristics of the training mask

  • Mask size: S (weight up to 68 kg), M (weight from 69 to 100 kg), L (weight from 101 kg);
  • Weight: 323 grams;
  • Number of modes: 3.

The Elevation Training Mask 2.0 has a complex multi-level valve system built into it that allows you to control the resistance of oxygen supply during inhalation. The higher the resistance, the more effort the lungs have to make to obtain the required volume of air.

At the same time, the human brain begins to control the consumption of oxygen in the body in such a way that its costs and distribution are as efficient as possible during the exercise performed.
With proper, systematic training in an anaerobic training mask, the human body adapts to the stress, the lungs become stronger and begin to work more efficiently, and the endurance of the body as a whole increases.

What results can you achieve when training with Elevation Training Mask 2.0?

1. Training the lung muscles and strengthening the diaphragm. Training with the Elevation Training Mask 2.0 helps develop the lungs and improve their performance.
2. Accelerates the transport of oxygen in the body. With systematic training in an anaerobic mask, the body learns to produce more red blood cells under increased loads, and the number of new capillaries (small blood vessels) in the lungs increases. This in turn accelerates the transfer of oxygen from the lungs to the blood and its further transportation throughout the body. The faster oxygen enters the muscles, the greater the load a person can withstand and show better results.
3. General improvement of the cardiovascular system. Training with the Elevation Training Mask 2.0 improves heart rate, increases muscle tone and helps strengthen the vascular system.

4. Physical endurance becomes higher. The body gets used to extreme training conditions and shows good results when performing various exercises. Speed ​​and strength indicators improve.
5. Efficient use of oxygen. The body gets used to controlling the distribution of oxygen and intensively supplies it to those parts of the body that most need it.
6. Increased psychological endurance. The brain will be prepared for extreme situations associated with a lack of oxygen and will be able to concentrate on completing the task at hand.
7. Quick achievement of set goals and high results. Training in the Elevation Training Mask 2.0 is much more effective than usual, so 20 minutes of training in an anaerobic mask can replace an entire hour of regular training.


HOW DOES TRAINING MASK 2.0 WORK?

The Elevation training mask is a special training device for breathing and regulating the air flow entering your body. Air passes through the Training Mask 2.0 multi-stage valve system, which creates additional resistance to air flow. As your body adapts to the air resistance of the Elevation Training Mask, your lungs will be able to take deeper breaths to use oxygen more efficiently.

Equipment Elevation Training Mask 2.0

Mask - 1 pc.
Elastic sleeve - 1 pc.
Removable valves - 6 pcs.
Silicone membranes - 3 pcs.
Strap for additional fixation - 1 pc.
Instructions - 1 pc.
Box

Characteristics

Sizes: S (for weight less than 65 kg), M (weight from 65 to 100 kg), L (for weight over 100 kg)
Black color
Model: Elevation Training Mask 2.0 (2015)
Sleeve material: neoprene
Mask material: rubber with silicone added

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