The training mask came into the sporting fashion just a few years ago. It simulates training in high altitude conditions and is aimed at limiting breathing, but it helps improve heart function and correct lung function. This projectile is used by both professional athletes and amateurs who want to learn to watch their breath while playing sports.
Why use a mask for training?
Oxygen mask for training is a respirator with several valves. It is worn during running or other activities and creates the effect of training in mountain conditions, as it exerts resistance when exhaled-inhaling. Why use a mask for training? To increase the capacity of the human body. When it is used, the effect of oxygen starvation is created, the lungs become more stretched, because more respiratory cells start to work. Over time, people get used to training in such conditions and increases their opportunities.
Mask for running is good
The mask for breathing exercises has the following advantages:
- strengthens the inspiratory muscles (those that participate in the sigh) and strengthens the respiratory muscles as a whole;
- increases the tropicity of cells that are responsible for gas exchange in the lungs;
- makes the body more susceptible to oxygen, allowing it to absorb in large quantities;
- generally improves the condition of the heart and blood vessels;
- helps patients with asthma
- prevents tachycardia.
How to choose a training mask?
By age, any power indicators or a mask for endurance is not tied, only to weight. The rest is regulated by the athlete himself and depends on his preparation. The device has replaceable valves:
- with one hole, simulating the finding of a person at an altitude of 2740 m above the level;
- with two holes - 1828 m;
- with four holes - 914 m.
You can select several of the most popular training masks:
- The first of the known specimens: O2 Trainer, developed by athlete Bas Ruten. The disadvantage was its shape of silicone tube, which was difficult to hold in the mouth during training.
- . Has a very convenient design. The first version 1.0 did not satisfy many athletes in appearance.
- Mask for running Elevation Training Mask version 2.0 has gained popularity among runners and other athletes. It has a user-friendly design, is easily erased and disassembled. And there are two variants of coloring - black, male, and white - for ladies.
How to determine the size of the mask for training?
The mask for training by size is not much different. It is elastic, stretches, so it is difficult to understand its magnitude. Choose this sports simulator should be based on your own weight:
- Small (S) - with weight less than 65 kg;
- average (M) - with weight from 66 to 100 kg;
- large (L) - more than 100 kg.
How to use a training mask?
How is the running mask used for endurance ? To begin with, a resistance level is set: the minimum for beginners. You need to start with a warm-up, and then just go to the main workout. The warm-up consists of several stages:
- Exercises "inhale through the nose - exhale through the mouth" for a minute.
- Walking for three minutes. We need to ensure that your breathing is smooth and calm.
- Performing simple exercises for two minutes: jumping, lunges.
Then the main training begins. It should be started with static exercises , so that the body does not experience stress. Hypoxic mask is used in different sports:
- run;
- bicycle ride;
- occupations in the gym, including cardiovascular work;
- rugby;
- boxing;
- recovery from injuries, diseases of the upper respiratory tract (bronchial asthma).
How to breathe correctly in a training mask?
A habitual way for a person to breathe differs from how to properly restore breathing after sports loads. An aerobic mask is often thrown up by many people after several training sessions, because it lacks oxygen, so you need to learn how to breathe properly. The instruction is as follows:
- Any training mask is aimed at creating a controlled stress for the respiratory system, so that the lungs are not uncomfortable at the beginning of use, you need to train them already in advance. You should learn to slow down breathing without wearing a simulator.
- Wearing the Training Mask, you need to dial into the lungs of the air and hold your breath for 10-12 seconds. So the body gets used to the lack of oxygen and gradually adapts.
- Further it is necessary to teach the lungs to work more economically: to make a deep exhalation (about five seconds), then the same deep breath.
- Learn to breathe in the device you need for four days, doing several approaches throughout the day.
How to make a training mask?
Since the mask for training endurance costs about $ 100, not everyone can afford it. You can also make such a sport inventory in the home. Of the usual gas mask, it may not be the most convenient, but still a suitable alternative to Training Mask. You can remove the filters from the gas mask, or you can leave it. For convenience, it will be better to shorten those parts of the gas mask that create a certain discomfort (misting glasses, excessive pressure on certain parts of the face) to improve visibility during exercise and reduce sweating under the mask.
Mask for training - harm
If improperly used, training masks for endurance can lead to complications, especially if a person has some chronic diseases, pathologies. In such a case, it is necessary to consult with specialists beforehand and not start the classes yourself. Training Mask also has ardent opponents who believe that there is nothing in common between high altitude conditions and a simple breathing stop: in the first case, oxygen is really less in the air, in the second one, it's just harder and harder for a person to breathe. It's like putting a pillow on your face.
So, an oxygen mask for running can lead to:
- hypoxia of the brain;
- fainting;
- disturbance of the rhythm of the heart.