Altitude mask: How to increase your cardio?

Using an altitude mask

Simulate a high altitude effort

The idea of ​​altitude masks is to simulate the hypoxic condition of exercising at altitude , about 1,500 meters above sea level. The goal is to restrict your breathing so you can't draw air into your lungs as quickly than normal.

You will necessarily get out of breath faster, at a lower level of exercise intensity than usual. But rest assured: the composition of the air you inhale is exactly the same as without the mask. You just get less oxygen.

filters are responsible for input regulation and the air outlet. The more these are closed, the more difficult it is to breathe. With some masks, there is also a "resisting breathing" component, where you have to physically work even harder to inhale and exhale.

Cyclists, triathletes and runners often use these kinds of accessories to improve their respiratory functions. We invite you to read in parallel: Cycling and bodybuilding: what is important to know!

Suitable for several different disciplines

Wearing an altitude mask is indicated for any activity requiring physical exertion, and for which improving your breath can be beneficial. For example, for anything combat sport, having good stamina is beneficial.

Improving this resistance to effort thus goes through increasing the lung capacity of the fighters. For running, the altitude mask is also a real ally, especially for people who like running in the great outdoors and take advantage of some graduations to boost their resistance. An article on this subject: Endurance in bodybuilding: definition, usefulness and technique

In bodybuilding, some people use a training mask, but its effectiveness has not yet been proven for this type of physical exercise.

The benefits of an altitude simulator mask

Improve your respiratory health

Inspiratory Strength Training, via Altitude Masks, is an incredibly effective tool when 'it is well used in people with chronic obstructive pulmonary disease (COPD)

Indeed, it can promote significant improvements in their inspiratory muscle strength, their endurance and their overall physical performance. These people breathe better, more easily, and these improvements are visible on a daily basis. A companion article: What is the best 5 day a week strength training program?

Increase and develop your stamina

Your performance and stamina are not limited by the amount of airthat you breathe. They are limited by the amount of oxygen in that air, and how you use it.

So by training in a hypoxic environment (meaning low oxygen) your body adapts as it would at altitude. It shouldn't waste what little resources you give it, and it will start to optimize its oxygen consumption.

Thus, several studies support that respiratory training masks well improve the ability to withstand long efforts and athletes' breathing during exercise, regardless of intensity.

Getting out of your comfort zone

The positive results of altitude simulator masks are mainly related to difficulty of the effort they generate. Your breathing becoming more difficult, the physical activity intensifies and the efforts you have to make with it.

Without increasing the intensity of your effort, you expendmore energy. So it's a strategy to get out of your comfort zone and toughen up the sessions, without changing your sports routine initial.

Part of the positive iimpact ofthese training masks is therefore mental: they make your sessions more painful, but then you have an sense of ease when you remove this constraint.

One of the keys to progressing in sport is to not always stick to training routines that we are comfortable.

The effectiveness of an altitude mask

The object of a dedicated scientific study

The altitude mask is sometimes controversial as to its effectiveness. To better objective its supposed effects, a team of American researchers undertook a 6-week study on a group of 24 students.

During this, participants were asked to perform a split session twice a week consisting of a series of 10 repetitions of 30 seconds at high intensity, interspersed with 1 minute and 30 seconds of recovery An article on this subject: Weight rest days: an obligation?

Throughout the protocol, the participants were separated into two sub-groups. groups: the first carried out the split sessions without the mask, while the second carried out all the sessions with it. To be able to measure the effect of the altitude mask, each participant was tested before and after the 6-week period.

Each student performs a progressive maximal bike test to determine their aerobic power. Similarly, pulmonary power testsand blood tests were performed at the same time.

The results of the study

In terms of performance, progress was seen in both groups. But those in the group that wore the altitude simulator mask have progressed significantly more than the others.

The gains in endurance on the bike and power achieved at the end of the test were thus better for the group of masks compared to the classic group.

Unlike the effects of an actual altitude course, this progress is not were not, however, associated with any stimulation of red blood cell production. Instead, they tend to strengthen the ventilatory muscles, making them more enduring.

Choosing the right altitude mask

Characteristics to consider

There are major points to consider when buying an altitude mask, especially if it is your first! Here are the features that can make all the difference:

• Quality : An altitude mask is used regularly. It must therefore be of good quality so that it lasts over time, and that you do not have to change it every 3 months.
  
  
• Comfort: Wearing a mask while working out often means wearing it for more than 30 minutes, or even for more than 1 hour. It must therefore be comfortable and not irritate your skin. Otherwise, you'll have a hard time supporting it.
  
  
• Your level: The ideal is to choose a mask that can be modulated. Thus, whether you are a beginner or experienced in its use, you can adapt the levels of difficulty of the mask at the same time as your progress. It's a real asset to you, and your wallet will thank you!
  
  
• The design: We're not going to lie to each other, it's more motivating to use an accessory whose design you like. Especially since this one is worn directly on your face. Without aiming for extreme personalization either, choose a mask that you are comfortable wearing and that you find aesthetically pleasing. If in doubt, go for a sober and classic model, black or gray.
  

The mask with the best value for money

The Intense Altitude Simulator™ by Fitness-Superhuman™ is one of our favorites when it comes to altitude masks This is great value for money.

Indeed, in order to meet the needs of as many athletes as possible, this training mask has 6 levels of difficulty , being able to simulate from 500 meters to 6,000 meters above sea level! It is an invaluable tool to boost your lung capacity.

Made of breathable material, it is wicking and very easy to wash. Very comfortable, it is seamless so as not to irritate your skin. And for more practicality, a case and a storage bag are delivered with the mask: you can take it to all your training sessions!

In summary: the altitude mask

With the Altitude Mask you are ready to exceed your limits! This sports accessory can simulate exertion at high altitude and is effective for many different disciplines.

Key benefits include improved respiratory health for users, increased endurance, and the positive and psychological impact of to get out of his comfort zone. The altitude mask is not for people who don't want to progress! Its effectiveness, proven by science, makes it possible to use the altitude simulator masks without doubting the results. Your breathing capacity will improve, and you will feel much more enduring during your next training session!

To choose the right mask, we advise you to pay attention to comfort, quality, level and design. If the mask meets your criteria for the 4 points, it's the right one! Personally, we found our happiness with the Intense Altitude Simulator™ from Fitness-Superhuman™.

And you, are you familiar with altitude masks or have you just discovered their usefulness in this article?