Does Training In An Altitude Mask Really Work?
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- Опубліковано 2 сер 2024
- Altitude masks, do they even work & can they make us better athletes? For years now, athletes have been looking to altitude training for improvements in performance on race day. However, many people now claim you can get the same benefits at sea level. Mark is here to look at the science!
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For years now, elite athletes have been looking to altitude training for improvements in performance on race day. However, many people now claim you can get the same benefits at sea level. An “altitude mask”, or “Elevation training mask”… But do they really work? Mark investigates!
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I used an oximeter to check....My experience is that you get the same amount of oxygen, But your muscles have to work harder therefore you are getting a better workout.
I actually had great results with that mask. I did moderate exercises with the mask and breathing exercises and it decreased my reliance of an inhaler for my asthma.
Agreed for those of us with sub-par respiration either from health or lacking strong lungs it does seem like a useful tool to conditioning.
so you are already deprived of oxygen, and you think its a good idea to make that even worse? please just do breathing exercises and cardio.
@@geraldfisher6475 It doesn’t reduce oxygen. It adds resistance to breathing. It’s like lifting weights for your lungs. I play recreational football/soccer and am getting older (mid 40’s). I can work on my cardiovascular fitness without getting the wear and tear on my body. Imagine getting the heart rate and heavy breathing of sprints or HIIT without needing to do sprints or HIIT. It allows me too keep playing soccer without having my breathing be a limiting factor. The older I get, by body needs more recovery time between heavy workouts. I can build up my lung strength and let my body rest. I still play in the open age category. I’m able to keep playing and keep up players 1/2 my age. While the younger players are breathing heavy and are bent over trying to get more air, I can keep going. You can just wear the mask while doing daily chores.
Yea thats the only thing I would use it for, my respiratory
This reminds me a lot of the 02 Trainer by Bas Rutten. One of the earlier guys to come up with this idea of training
Does it work to replicate altitude training? No. Does it strengthen your lungs? Absolutely. Makes it easier to breathe, makes it easier to consume water and makes it considerable easier to talk to people and for long periods of time without needing to take a breathe. Using this mask during cardio does make weight lifting much easier. You can breathe in quicker and exhale quicker allowing your body to utilize more oxygen during the same time period.
For how long should you use them like for the entire session or use them intermittently for a certain amount of time?
@@-SimonRileywear it and train until you starting to need a deep breath. It work better for a break after a high intensity workout, and you can wear it and do the wim hof breathing exercise ot anything else as long as you keep on taking a deep breath, but if you starting to feel light headed take the mask off immediately and rest.
" Nobody cared who I was until I put on the mask. "
What I've found when trying air restriction is that it is beneficial for endurance; I usually use a mouthpiece and mask when power lifting(1hour) and for pack training (90lb for 3 miles under an hour.). When you are air restricting your body the primary focus is maintain a steady heart beat and focus on your breathing, so your body is conditioned to fatigue, also your heart and mind can work past the pain and panic of "omg, I'm suffocating!".
I love how you casually say at a moderate speed 4:00min/km 😂 says a runner with a moderate speed of 4:50
Thanks so much for this video! I think I definitely stick to my sprints and hills training. I was debating about whether or not get and altitude mask, until I watched your video.
Mark didn't you wear one of those masks for the 1000cal run you did with Heather and Fraser? Well another great video so thanks for sharing.
Nice video.
Pleace make a video on breathing patterns. Analysing several patterns for different paces and heart rates.
Would be awesome to see the results, actually based on data, and not just a random coaching tip that says: everyone has it’s own pattern.
You need to try more than 1 time. Train for something like a month then get back to us for a true experiment.
I was telling a customer about my altitude mask. The customer my coworker was serving with an oxygen tank then says "Why would he do that?" My coworker then says "I don't know he's crazy."
In the winter it also is mainly used to keep my mouth and nose warm.
I used it for two weeks and it helped me on the stair master. I working my way up on the settings and after I do the treadmill for twenty minutes at a nice walk with the mask on. I believe it helped me get use to using the mask. I am doing this to train for the Manitou Incline next summer. I live at 180 ft altitude and trying to work to handle 8,000 ft. Not sure if there is a better way to do it where I live but it was the best idea I have.
Brilliant content
Wow, awesome. Thanks
I have been using one for well over a month on a daily basis, set to 4880m ASL. I live on the coast. Prior to using this, at 3200m ASL I would really struggle with the altitude. With this I am handling the Altitude with ease.
For how long should you use it? Or use it in an intermittent pattern?
You could have covered how masks do not generally effect the partial pressure of the inspired gasses, something that does change when training at altitude.
Good info! What about the go2 device?! I keep getting ads for that and it seems to do the opposite of the mask by restricting your exhale instead of inhale....
Can you try to do a long term training using the mask to see is it really works?
Brilliant and thanks
Late to the show, But, I have trained with a mask and, personally, found it very useful. They don't truly create a high altitude effect. I live in Colorado, elevation of 5,280 ft and spend a lot of time hiking at 10,000+ feet. So, I am very familiar with the effects of altitude training.
The huge win for me with these masks, is that it forces me to pay attention to my breathing while under exertion. Just learning to breath more efficiently has had a massive change in my performance. When I use my mask regularly, I notice a dramatic improvement in my hiking ability and how long I can sustain exertion.
All said, in my opinion and personal experience, while they don't literally do what is claimed. The results often create the desired effect.
Great video!
Yep, I’d describe it more as a tool to train your mental & force your body to be more efficient and stop the Panic.
What breathing patterns do you tend do use? I’m struggling to keep my heart rate consistent through breathing.
@@konradnoises wearing a mask forces you to intake faster and exhale slower, exhaling decreases heart rate while inhaling increases it, if your progressive with your running; the exhaling doesn’t change much in proportion causing you to steady your heart rate in whichever direction depending on your goal for that given day. Personally I inhale with both my mouth and nose at the same time and exhale with my mouth relaxed.
@@kanehiro4635 nice points, loved the advice. do you have some breathing ratio? breathing in for x steps and out for y steps for example.
I've been trying many variations and can't seem to find one that truly works.
@@konradnoises I feel that amount of proportionality depends on your form,pace,fitness, and goal of your run. I personally don’t count my steps relative to inhale/exhale. I just run and maintain good form, if it’s an aerobic run my HR guides me regardless if I’m breathing off or not but 10/10 times HR gives controlled breathing intention. If your run is recovery you shouldn’t really feel like you’re breathing too much and your HR should remain relatively low. Breathing/hr can be influenced by many factors such as footstrike, cadence, effort, form and fitness. I would recommend getting comfortable being as efficient as you can and then focus on more technical things like breathing per steps.
As a Runner with a mask since COVID, I can safely say running with a mask in general does improve fitness…but not directly by simulating altitude but rather tranquility, comfort, and efficiency using your lungs. It does elevate your hr for many days weeks and etc but over a long time you notice it gets easier although you are suffering the same intensity as when you started. Taking off the masks for workouts I’ve always noticed an absurd amount of Fitness I didn’t know I had acquired so I’d say it does work but in a different way
Does it matter what kind of mask do i wear
@@domsotuff i used surgical masks, like the most common masks of that time and then to the black type which was slightly thicker but still the same type, the overall impact of it was efficiency of breathing and comfort In discomfort.
God bless you, peace be with you!
@@kanehiro4635 hello! So it is ok if I will run with this mask 3.0?
@@mirmira8255 hey I’m not too sure in technicality of products but an important emphasis is concentration. Mask running in general (without altitude) doesn’t give a physical enhancement but it makes your body focus more on being efficient. So when you take off the mask your body receives like a relief to be more at ease while producing masked effort (extra intake with same effort of masked) as long as you don’t push yourself too far; anything you do in running will benefit! God bless you.
As an asthmatic I can say the mask helped me a lot on overcoming the asthma I don't really know how or if there are any studies on it, but as far as myself the use of the mask made me not having asthma attacks while running as I often did when I first started running an as a kid.
Thank you for providing science to justify your explanation . I will not purchase this product, but don’t have an idea how to condition my lungs for my next yellow stone trip. I guess I will improve my cardio, and lean up my muscles
Or watch more than one video and actually try the mask for your self
Nice information s
I find that the mask helps me control my breathing rate. You expend so much energy just trying to get so little air while using the mask that it isn't worth hyperventilating...so instead I find myself controlling my breathing for maximum air for each labored breath. When I remove the mask, I find myself breathing at a slower rate for the same workout or speed. It's pretty cool once you get acclimated. My advice: work your way up to it cause it's really difficult the first couple of times you use it.
Yeah, been running with a general mask since covid era, and man…. when I take the mask off for workouts the change is there.
If it worked all the pro cycling teams would use the instead of expensive altitude training camps
You didn't make it ton10 minutes then? Haha welp
Tune to about 6:45 in the video and you will find why they chose to do high altitude training camps.
i think it would be equally good if you actually wore the mask 24/7, instead of only during training. Even when you're doing nothing at high altitudes, your body is compensating.
Often things do work but they are not used because peoole are stupid....examples : 1 single industrial farm can feed the entire planet, yet they don't do it and millions starve. Solar pannels and dehumidifiers can be used to make water out of thin air yet people die because they have nothing to drink...insulin is rasy to make and cheap to profuce yet diabetics die cause they can't afford it....humanity is generally stupid. And yes the mask work, they don't mimic altitude training but still boost performance for other reasons.
why would you train with a mask when you can train at actual high altitude? lol
used this to improve my CO2 tolerance for freediving went from less than a minute to 3 min dive
I’m interested in the usefulness of nasal breathing both for aerobic efficiency and replicating some of the benefits of altitude or hypoxic training .... and whether it is a more sustainable method as you can nose breath 100% of the time
I've always breathed through my nose, just as a principle... even as the exercises got harder. I thought this was the correct thing to do
I know it's been a year, but breathe through your nose. Even when the intensity is up, PREFERABLY you want to maintain a, 4/6 sec inhale, 1 sec pause, 6/8 sec exhale. Where your nose hair is barely moving, that's how less the exhale and inhale is supposed to be, but it's hard to keep that up at higher intensity. There's videos about this on this site.
I bike 3 days a week, where 80% of the time I'm biking uphill, I used to breathe through my mouth because it felt right. Saw vids about this and started breathing through nose. First session was really hard, you have to fight your habit, and also it feels you are always out of air. BUT, after the exercise, my body felt better also less tired in general. I also recover very fast in terms of my breathing when doing it through my nose. Normally I would be beat.
Don't quote me on what's I'm saying next, these are things I kinda recall from the videos. But breathing through mouth we traditionally used for survival, high stake situations, where there's a predator or we are going for a prey and our instinct kicks in and we breathe through our mouth to take in as much oxygen as possible. while that sounds good, we actually need a set amount of carbon dioxide for our muscles/body to absorb the oxygen. What happens when we do cardio and breathing through mouth is we overload our supply, and our muscle isn't actually taking as much as it should. I'd encourage you to search this up yourself though, like I said these are just things I barely recall. But from experience, it is effective. Can't quite do it on weightlifting though, what I'll do is inbetween sets I'll breathe through nose instead. This makes sense for me since like our instinct says, we may want to overload the oxygen when we need strength instead of cardio but maybe breathing through nose is more effective on that as well I'm just not used to it.
Great. As a pulmonologist and triathlete, I’ve thought through this a fair amount when planning for a race at 7000ft(2100m). I have mountains close by and could train at that elevation, but live at the base at about 1000m.
Because of the way and time required of exposure to hypoxia, one would not anticipate any significant improvement in altitude acclimation from training high and living low. As you mentioned, the opposite is true.
If these masks did decrease the oxygen content, one would also not expect altitude acclimation benefits as you would not have the same stimulus at other times.
What instrumental is that? Fire!!!
I wonder if this would be useful to use ahead of time if you plan to travel to high altitude city.
I have alpha thalessemia. It reduces the production of hemoglobin. I am also anemic. Will this mask help boost red blood cells if I use during cardio training? Will my condition affect my VO2max?
My cardio has always been crap.
Hi. Interesting video. Have you tried the breathing machine which is supposed to help your lung capacity to improve your running?
Do you mean an altitude tent?
I think Lee means a "breathing trainer" (Google it). It provides resistance to strengthen the diaphragm muscles. As far as these masks go, they can't simulate the partial O2 pressure. You can get the same effect for free by running apnoea intervals, i.e. hold your breath while walking/running.
How about for MAF training? Is it ok to decrease the heart rate for the long run?
I must say the beats in these videos are pretty dope!
Would have made more sense to wear a pulse oximeter while running to read the Oxygen percentage.
A similar idea is forcing yourself to breathe through just your nose. Breathing through your nose (as opposed to your mouth) has several health benefits as well
When I ran in school during the winter we were always told to inhale through the nose because it warmed the air instead of going right in your lungs and "shocking" them
@@unclebobs90Whether you breathe in through the mouth or nose, the air we breathe is warmed and humidified. It’s one of the jobs of the general oropharynx. However, breathing through the nose slightly reduces air flow which increases cardiopulmonary endurance.
On the topic of training devices, would love a video on WHOOP if you've heard of it?
GCN have a video on whoop
Altitude training: train low, sleep high?
So putting on the mask during sleep is sufficient?
Not the mask but altitude tent will work as you describe.
train high sleep low mate.
Nah gotta give the lungs rest time for them to grow.
Alternating exhaling inhaling from nose to mouth and mouth to nose frequently.
Completely correct that it’s not replicating altitude training. Though there is a use for them and training respiratory muscles is smart to do. Diaphragmatic fatigue is one of the first things that restricts endurance performance. 2nd: there are ways to simulate altitude training with breathing exercises. Would love to dive in depth with you in it.
so if i’m looking to increase my respiratory endurance it works ?
Is this gonna help you with breathing on swimming?
nice
What if you wear it for a week? Only removing them when eating and bathing.
Can this help with emnphazema
But what if you use the mask at altitude? 😀
Death.....just death
☠️☠️
Bruh! 😂😂😂
Why not make blood work before and after ?
You mentioned oxygen in the air, and how the mask only gets less air to your lungs. That is the same thing that happens with altitude. At sea level or the top of a mountain the percentage of oxygen in the air is still 20.9%. At elevation the air pressure is less, and therefore the partial pressure of oxygen is less, which is what makes it harder for oxygen to diffuse get into your blood.
I believe the difference is based on the volume. Persentage wise when comparing oxygen at sea level vs at altitude both might make up 20.9%. But at altitude the density of air is lower than at sea level (1.225 kg/m3). This would then in turn mean that per breath you are taking in the same volume of air but the amount of air is less at altitude. The mask however reduces the volume of air that you take in due to the added resistance and your lungs and other muscles working harder for less volume of air
Cassie has beaten me too it. Yep the difference is the volume of air you breathe in remains the same whether you’re at altitude or sea level, but the oxygen content of that air differs
@@markthrelfall3577 Thanks for the reply, Mark. To me, saying "less" oxygen in the air is misleading. The composition of air is the exact same at sea level and at altitude, but the atmospheric pressure is lower at altitude, meaning the partial pressure of oxygen is lower and hemoglobin won't become saturated.
Also, you stated that altitude chambers pump oxygen out of the air, which implies that they are not pumping out nitrogen, carbon dioxide or any other components of the air. Altitude chambers pump normal air out of the room which lowers the air pressure and thus lowers the partial pressure of oxygen.
@@pokekraze339 Of course you are correct, but imagine saying that to all our viewers that haven't studied this. It becomes very long winded, and overwhelming. I think it's fairly obvious that it's not just the oxygen content that differs, but we're focussing on that purely from a hemoglobin and fuelling of muscles stand point. It's also how most literature explain and refer to it. So, this is in no way misleading, but of course I could dig far deeper...but then risk the video becoming incredibly dull!
Training on a higher ground is not just about having less oxygen , that is why just with the mask will always be different.
The mask is to decrease your sensitivity to co2 you can used it for spleenic contraction to increase the load but don't have to the mask alone does not cause spleenic contraction you achieve spleenic contraction by implenting breath holds in to your training and you can do it with or without the mask which is mainly there to increase your tolerance to Co2
The hypoxia in the muscle is not really relvent for increasing the amount of red blood cells. We humans produce about 90% of EPO as a result of hypoxia in the kidneys cortex.
Honestly I can't handle high altitude which is the reason why I hate riding in airplanes and being in high mountains for a long period Of time, but in my personal opinion the athletic training mask may definitely not replace high altitude training, but it probably can replace low density High duration cardio exercises, which in my opinion is definitely beneficial to a certain extent.
I need to build BIG red blood cells really FAST! I'm gonna use the mask following chemotherapy infusions to recover 😊🎉 and rebuild.
How do I get real altitude training (I have asthma)
GTN isn't about to pick up a new sponsor based on that review.
I thought the air is the same with altitude, only the pressure changes, therefore you can absorb less oxygen at the altitude. At least that was my experience during mountaineering at an altitude above 14500ft
Far as I know this is correct. Air is still 21% O2 on Everest and at sea level, it is just spread out more (less of it available) at higher elevations
They do work cause I was dying on the first 3 days of working out with it. Now I was got better and now probably in 15 days from now I’ll be able to run 2 miles without struggling
Could you send me a link of the one you got
Wouldn’t you have progressed just as much without the mask? What makes you so sure that the mask was the variable that increased progress in your run
@@iex_toxic I can run 10 miles without the mask and I’ll do sprints in the process
@@iex_toxic he is not lying . I always run 4-7 miles a day and using the mask has increased my resistance and endurance by loads . I would say because when you use it, your muscles are working much harder due to the mask and overtime they get even stronger and adapt with the mask . I would recommend it if you are training for something serious or whatnot but you must be consistent using this or you will not get the maximum results you want to see and feel . Thank you
Does co2 pool or build up in these kind of masks?
What if i wore it to sleep?
or just do HIIT?
u know in altitude we have less oxygen and lesse nitrogen in atmosphere as well, but the air have more nitrogen than oxygen anyway, so we breath more nitrogen than oxygen, but the nitorgen do nothing to the body, but the less amount of oxygen do, with this mask, we began to breath more CO2 than oxygen, because the quantity of co2 in atmosphere is normaly less than 1% in the sea level, but inside the mask, as u breath and speall air, the co2 acumulates more and more, so its already stablished that dont simulates high altitudes, but breath more co2 than usual realy give the user more endurance when he go to run in a traditional supply of oxygen in sea level?
After I use a mask my breathing feels a lot easier.
It is not to replace altitude. It does stress your respiratory muscles by adding resistance. BTW, better if you put your ears in holes.
I tried, but it just slipped down all the time. Much better in that position, and still a tight seal
Mark Threlfall, I have been using the mask for years. I use it in conjunction with BFR bands for recovery days. Consider doing a video on BFR bands if you haven’t already done one.
who's here after seeing kohli training in that mask?
it does nothing to change pp02; it only can increase diaphragmatic load. good for muscle load but not for any other benefit.
Good for cardiovascular system?
Short answer. No, they do not.
👍 don’t spoil it for everyone 😛
@IronUman à 8:05 ! ;)
There are about 3million things I need to improve before I worry about the benefits from training/ recovering with less oxygen, which this doesn’t event do 🤷♂️
😂 still an interesting topic though hey
Do you have a mask?
... Good for you? What do you want a cookie. Useless comment.
Time at altitude is the key, not a random run here and there.....
Every pro would have the mask if in fact there was any benefit to this mask. These are a gimmick of air resistance as your video indicates.
Glad you did this video!
BLUF, it's not analogous to being at high altitude. It has a training benefit of forcing your diaphragm to work harder. It cannot replicate the expansion of the air molecules at high altitude which would trigger the increased production of red blood cells. Getting less air is not the same as getting air that delivers less on a physiological level. You may see cardiorespiratory improvements with training, but this will have nothing to do with hypoxic effects. It is not a sufficient substitute for altitude training and will not directly impact your VO2 max as quickly or significantly as actual altitude training, if at all.
With the mask Mark Sounds like Darth Vader
is this the same mask you used in the "most calories in an hour" video?
Yep 👍
Answered my question bed I typed it 👍
GTN should interview Patrick McKeown from the Oxygen Advantage
12:42 random bike just dumped on the grass verge
since i’m a asthmatic i have a built in elevation mask
4 min km is moderate ... FML😖😖
Agreed. I cannot run that fast for 20 minutes. My heart rate about 183 for 1 minute at 4:08 km
I’m a seasoned runner and I can’t run that fast sustained either 😂
20min 5k, fairly standard for a triathlete.
Dana Black I assure you, if I take up triathlon tomorrow, I will not be running a 20min 5k out of the gate :)
But did you try swimming with it 😁😂
WKWWKWKWKW THE WAY HOW TO COMMIT SUCIDE
When I was a mile above sea level I felt I had more oxygen 🤷♀️
So basically, this is good if you wanna train like demon slayer, but not if you want to train like baki the grappler 😅. I just want it cause it looks cool
It's training overtime, not in one day.
The oxygen content at altitude is exactly the same as at sea level. 20.9%
It's the pressure that is lower at altitude, and therefore the “partial” pressure of the oxygen in the air your breath is lower.
More pain with no more gain. Sign me up.
It seems like at very least "altitude" masks are false advertising. They should probably be avoided until they have a specific proven benefit. It's possible that they could even be detrimental or even dangerous if overused or misused.
I guess altitude training is about being exposed to less oxygen the whole time, not only during the workout, so you will at least have to wear that mask all the time, much fun 😂🤙
A full lung of Air with half the O2 in or a half a lung of air with all. Available O2 I. Don't see the difference. Hopefully a peer reviewed triple blind study will be done soon
the difference is at altitude there is much lower partial pressure of O2. This will alter the way red blood cells can grab it and transport. half a lung full of sea level air will still release O2 to blood more easily (I think...)
You just want to hear yourself talk about nothing, anyone that has experience for years no better, I'm 60 years old and I have a Adurance high Altitude Training Mask right now and I know not to just go out and think I'm the Fucking Flash even though my last name is Gordon. You work your way into anything meaning you don't go out and try to run a mile in under 4 minutes and you haven't ran in 50 years. That's his opinion and I respect that. But I just tried mine and it works for me. 💪🏾
If you wore this all day except when training for say 6 months. Will that have a positive effect on your red blood cell count?
No.
Yes
Who else came down here for a good mask debate?
Oxygen Advantage Patrick McKeown 👍👍.
Do you think nasal breathing would induce similar effects? Why spend money on a mask if there's a more natural way)
less o2 at altitude? @ 1.11
come on
The purpose of the mask is to make breathing harder. Lung workout.
WARNING to everybody: Dont use it, as its dangerous
how is it dangerous
The real question is it working? You can only answer yes or no 😂
I mean your lungs are working harder to get the oxygen but is there any actual oxygen depletion ?
Of course it doesnt work !
You needed 12 minutes to say "no they don't"?
Well there was a little more to it than that. But yes, in summary, "no they don't" :)
But the debates are interesting, and the idea of RMT. Unless of course you knew all of that already
No. It does not. Masks simply increase resistance of breathing. It causes lungs to work harder. High altitude completely changes physiological processes within the body due to atmospheric pressure changes. Differences in pressure result in circulatory changes within the circulatory system and organs/tissues within the body. When someone gets injured, doctors put them in a compression chamber to force more oxygen into tissues and accelerate healing. If a mask worked, they'd just keep a steady flow of O2 flowing through their mask/ventilator. This is just a fitness fad.
I'm not sure if you watched the video or not...? ;)
You’re wrong
You can't adapt in a few minutes. It takes weeks.
9:00
Joseph joestar training 😈
lol
Came here just to say NO, they do not. Altitude has more effect on your body vs simply reducing oxygen in the air.
As an asthma sufferer, it's bananas that somebody would willingly restrict their breathing (which is all these do) - cos I can tell you there's no benefit! All it does is hinder you from doing your specified intensity.
@Ravenna Ramos didn't even bother watching the video. Just a stupid idea.