The running mask, also known as the hypoxic mask, is still the subject of controversy and disagreement. Some famous athletes: NFL stars, MMA stars and many others, use masks to prepare for competitions, although this is considered more of a publicity stunt. However, some companies issue instructions for their products that recommend a set of low-intensity exercises aimed at static loading for any level of training. And yet, is it worth pursuing? First you need to understand what hypoxia is?
What is it and how does a training mask work?
A hypoxic mask is a patented simulator with a special system for limiting the flow of oxygen into the lungs through valves. Such a simulator forces the respiratory muscles, including the diaphragm, to be loaded when inhaling, thereby improving the functions of the respiratory system.
Why is this necessary? In extreme conditions or at high-level competitions where endurance is required, training with a mask improves the body’s ability to adapt to subsequent loads with a normal supply of oxygen, that is, without a mask. Thus, after such exercises, the lungs work in full, saturating each cell with oxygen many times more. Manufacturers position their product as a training simulator in the mountains. But this is not entirely true, because the air flows through the valve system undischarged.
Important! Hypoxia or oxygen starvation is a decrease in the supply of oxygen to the body - to tissues and organs. With prolonged hypoxia, pathological changes develop, and the central nervous system, liver, kidneys, heart muscle suffer, and even death occurs.
Only with proper hypoxic training in a mask can resistance to extreme situations for the body be achieved against hypoxia caused by high altitude conditions, low atmospheric pressure or poorly ventilated closed spaces.
Do masks provide the training effect that manufacturers claim?
Initially, masks from Training Mask, a pioneer and the most popular brand on the market, had the prefix Elevation in their names, that is, they literally meant “masks for high-altitude training.” The inside of the package also said “Simulates High Altitude Training.”
After the release of a series of revealing articles and studies, where scientists and experts made strong arguments that training on the plain cannot imitate high-altitude training only due to restrictions in the air supply, the manufacturer removed any mention of high-altitude training from the website and packaging. Now those versions of packaging are reminiscent of the remnants of old batches of products that can be found on ebay, Ozon and other online stores.
Nevertheless, the story of simulating high-altitude training is firmly entrenched in the minds of consumers, so it is still believed that masks can be used to simulate conditions in mid-altitude and high altitudes. The imitators of the Training Mask company also sin in the same way, who, while blindly copying the appearance, also copy the old description about working in high-altitude training mode.
In the descriptions and instructions for such masks, you can see data where the level of difficulty correlates with the altitude above sea level, which, according to the manufacturer, the mask imitates:
Benefits of running with a mask
- Trains the muscles that promote breathing, increasing their tone.
- Improves oxygen saturation of the lungs, increasing their volume.
- Increases the anaerobic threshold - the body's performance at high heart rate. Learn more about heart rate zones →
- Increases the overall endurance of the body.
The mask can be used for running outside or in the gym, and training on cardio equipment.
Important! Please note that only trained, healthy athletes can run while wearing a training mask. Beginners and people suffering from dysfunctions of the cardiorespiratory system are prohibited from training in a hypoxic mask!
Who will benefit from the device?
- Professional athletes for whom a standard lesson no longer provides enough stress, even in combination with strength exercises;
- People who want to “pump up” their breathing and monitor proper breathing during exercise;
- For training the cardiovascular system (only if the heart is absolutely healthy);
- Athletes who want to improve their level of physical fitness.
The device is not only worn by runners, it is also used by boxers, cyclists, and weightlifters. It is relevant for any land sports - the most important thing is that the person has no contraindications for health reasons. The latter is clarified by the doctor during a medical examination.
In appearance, the device resembles a respirator - there are options on sale that completely cover the face, or only its lower part. It fits tightly over the mouth and nose area and is secured to the back of the head, most often with Velcro. In the front part of the device there are valves and membranes with the help of which the athlete regulates the flow of oxygen and pressure - this is how the high-mountainous terrain is simulated.
Minuses
- Leads to hypoxia, which can be fatal for many unprepared individuals.
- Increases stress, some people experience panic and nervousness when they feel oxygen deprived.
- The mask makes it difficult to breathe, which causes respiratory discomfort for many.
- In untrained individuals, heart rate may increase significantly.
- The greater the inhalation resistance that the mask creates, simulating high altitude and increasing hypoxia, the lower the hemoglobin level drops.
- Causes adverse reactions and pathologies - fainting, cardiac arrhythmia and brain hypoxia.
What does science say?
The breath restrictor is very effective and has been scientifically proven. A study conducted by the Department of Exercise Science and Sport at the University of Wisconsin-La Crosse (USA) confirmed that nothing else is able to train the respiratory muscles as well as Elevation 2.0 does.
This is no coincidence, because during training with a mask you feel how the diaphragm, as well as the intercostal muscles, are under tension. You feel like you are breathing a little differently, as you have to overcome resistance, taking a deeper, fuller breath.
How to properly run with a mask to improve endurance
Even a trained athlete should start their training at a low intensity to test the body's adaptation to unusual loading conditions.
Perform your first workouts at the lowest resistance level, set using the valves. Only then gradually reduce the access of oxygen.
In the first lesson, run 100 meters with rest without a mask, and so on for 5 approaches. With each session, increase the distance by another 100 meters, reducing recovery time. Over time, do your entire workout wearing a mask.
Do not exceed the duration of the lesson, 20 minutes is enough , otherwise there is a risk of exceeding the permissible oxygen deprivation.
Is it worth buying a mask for training?
If you are just starting to play sports, it is better to refuse a training mask. The body has a hard time with regular training. Only athletes with experience should begin to complicate their training - at least 1 year of regular training 3-4 times a week. Another indicator of good form is load tolerance. If you can easily run 10-15 km at a conversational pace (breathing does not interfere with free communication), you can experiment with a mask. Otherwise, continue working on yourself without a mask.
We recommend reading: Protein for post-workout recovery .
How to choose a breathing mask for running
- First of all, choose the appropriate size so that the mask fits tightly to your face. Each manufacturer should have a scale on which you can choose the right size based on your own weight category.
- Choose masks with multi-level modes , in which you can select the resistance individually.
- Choose the highest range of air restriction , simulating low altitude - from 900 meters and over 5000 for more advanced athletes.
- The mask must be sealed , made of high-quality materials, easy to clean and disassemble, and have reliable fastenings.
Approximate prices
You can buy the device at any specialized store that sells sports equipment. If you are too lazy to go to the store, make your purchase online. If you are interested in the average price of a sports mask for running, focus on the range of $50-80, you should meet it. A little later in the article we will talk about the most popular models that are praised most often. Well, now let's figure out how to control the device and what to look for when choosing it.
Some people mistakenly call a running mask a balaclava, due to the external similarity of the former to the latter. The balaclava completely covers the face, leaving the eyes and mouth open - it protects skiers from snow, wind, and frostbite. The item does not place any additional stress on the body and is part of sports equipment. If you are wondering what a mask for running and endurance training is called differently, the correct answer is hypoxic.
Top 3 best manufacturers of sports masks for running
Elevation Training Mask 2.0
The original patented mask of the American manufacturer has 6 resistance levels, suitable for training of any difficulty level. Approximate cost 4500 rubles.
Phantom Athletics
The brand produces masks with a complex multi-level valve system, with the ability to control the air supply. There are 3 sizes: up to 70 kg, up to 100 kg and over. Approximate cost from 1900 rubles.
Running Mask by Hvat
The Russian manufacturer did not bypass training masks and created its own products with 6 levels of oxygen supply, making training accessible. Cost from only 990 rubles.
What types of masks are there and how do they differ?
Training Mask
trainingmask.com
The first and most popular manufacturer of hypoxic masks. Among the brand ambassadors are several football players from the NFL (major league of American football). Now the 2nd and 3rd generation devices are on the market (the first one looked like a gas mask, but then this form factor was abandoned).
In version 2.0 of the mask, adjustment is carried out using six types of replaceable valves (included in the kit), in version 3.0 - with a regulator located directly on the device. The only designated function is to limit the air supply per inhalation.
Sparthos Workout Mask
sparthosinstructions.com
The manufacturer claims that its mask is suitable for cardio training, the gym, running, cycling and other aerobic exercises. It is indicated that the device allows you to simulate high-altitude training (up to 5500 meters). The mask has two valves with regulators that allow you to manually adjust 16 airflow modes without removing the device.
FDBRO Training Mask
alibaba.com
The device is from a Chinese manufacturer. The control system is completely copied from the 3.0 mask from Training Mask. The regulator allows you to set six difficulty levels. You can additionally limit the air supply using a cotton filter - this version is labeled Pro by the manufacturer.
DMoose Training Mask
dmoose.com
Clone of the device from Sparthos: the same two regulators, giving 16 operating modes. Positioned as a mask for cardio, running, cycling, football, gym training, fitness and aerobic exercise. According to the manufacturer, it improves endurance.
FITGAME Workout Mask
amazon.com
The same principle of operation as Sparthos and DMoose, but 24 modes are stated. Suitable for beginner athletes and professionals.
All devices on the market are technically no different from each other. There are two control formats - one or two regulators, which simply limit the air supply during inspiration. You can find many similar devices on Amazon and AliExpress.
Summary
If you have at least minimal training experience, then you know that you should stop training if your breathing becomes short, if it becomes difficult to breathe. With this mask you will increase your endurance, which will enable you to train longer and more effectively.
If you do not want to stop there, but want to continue to develop physically, conquering new frontiers, and at the same time strengthening your health, then you will appreciate the product from American manufacturers. It’s not for nothing that Mike Tyson himself praised this sports accessory, calling it one of the best and most effective exercise machines. So, draw your own conclusions.
Negative points
We understand why you need a running mask. It increases endurance, provides an enhanced workout and allows you to get the same load in less time. However, if the device is used incorrectly, it can cause harm. There are a number of precautions and rules that need to be taken into account.
Please note that the use of a mask is contraindicated in the following cases:
- somatic or infectious diseases;
- chronic respiratory diseases;
- respiratory failure;
- hypertensive crisis;
- presence of tumors.
In the absence of contraindications, the mask will only bring benefits. But still, it would not be superfluous to consult with a specialist before using it.
