@@PurpleMomgoose While I trust in science, science is not flawless. I've seen videos of people use high altitude mask with skepticism, and their own data show an improvement after a length of use. That's why we learn the scientific method to do our own tests. I bought the mask under no illusion of the hype.
I don't write a lot of comment below youtube videos but this time I think you deserve it! I really like the way you explain everything in a complete and easy to follow way. Scientific evidence and studies are something that I always like to check out for and no one provides them, and this is the foundation for a clear and fake-news free communication for everyone. Again great job! Keep going!
Thanks, Yiannis! When I saw your video for the first time, it took me only 30 seconds to subscribe. This is very interesting and usefull content. I have already started my way to the split. Keep the good work!!!
i usally dont ever comment on videos on youtube but this video was so well done and very informative that I had to. thank you very much, you not just saved me money but also taught me lessons and information to make me a better person.
Another great video. These explained by science videos are brilliant, cater to a niche group of people who are interested in performance backed by science! Any hints as to what you might be covering next? Would love a reduce 5KM time explained by science, or something related to hypertrophy? Keep up the fantastic work, so useful for busy individuals hoping to optimize performance efficiently, hoping to do the splits by Christmas!
Thank you for the support! I will make videos on weight loss, posture and stretching for performance & injuries prevention. Maybe I'll do something on the cardio field as well. Keep up the good work with your splits!
Yes it is a shame it is a niche population who cares about evidence based with fitness lol. I refer my clients to his vids as a licensed dietitian and exercise physiologist. Excellent content.
Hey Yiannis, I know you touched upon it a little in this video, but I was extremely fascinated by the cardiovascular?/improvement of oxygen intake component of the video. I can't run very far without feeling winded, and would love to see a more in-depth analysis of what is happening and how it works (and how to optimally improve this area.) Like you said in your other videos, I understand the exercises to improve but I don't have a good conception of how and why my endurance improves from running more. Also when I watch other videos on this subject it's just people's opinions without much science or research behind it... Just an idea if you ever have a chance. Thanks again for the great content!
Your videos are very informative. I look forward to watching more of your videos, I am a serious fan of you, after watching this video, your sources are great.
This is a super good video Yiannis. We need more of this type of quality videos on RUclips. The logic and lines of arguments are crystal clear. Thank you.
Eimai toso enthousiasmenos pou vrhka to kanali sou pou den uparxoun logia perigrafhs! To prwto sxolio pou ithela na kanw htan protaseis gia biography sou! Telika anetreksa sto prwsopiko sou site to opoio einai para polu well structured and constructive! Xairomai toso polu gia to peisma kai thn upomonh sou gia sunexes spoudes, anaptuksh kai ekseliksh tou epaggelmatos sou! Se euxaristoume polu gia ta videos! Keep going, greetings from Adelaide, Australia!
I just discovered your channel and have really been enjoying your videos, your content is excelente and your profound discussions and analisys based on scientific evidence really shows, thanks for sharing this info with us!
I use the mask for for a variety of different training and find I get around 10bpm of heart more on average if do the same running exercise eg 5km to maintain a goal pace on vs off. I also love the psychology effect as I find it forces me to focus on my breathing technique much more and I don't zone out of the session. Don't think you can really quantify that. It's also useful to simulate wearing a gas mask for fire fighters and military. If I wear my work one it way too bulky
I suggest you can consider making videos on the science of strength and power training, their differences, and how muscle changes differently (e.g. size) in response to the two types of training
It shouldn't replace regular endurance training but it can help supplement it. Think of it more as a mental training tool. If you can embrace the suck when it's hard to breath than you're more prepared to push through discomfort when you're not using the mask in normal training. It can also be useful training for firefighting when thinking of doing work on scba.
I’m a boxer I and use my mask (3.0) for running and bag training. Just because I train hard with it on and with it off and the struggle I feel makes me feel like I’m getting through something.
@@YiannisChristoulas Hey Yiannis, thanks a lot for this video! Can you please debunk some myths about increasing height in teens and show what can actually work? Almost everyone has at some time came across such videos, but never satisfied!
Mr. Yiannis, Could you explain the differences between wear/not wear the mask while "weight training" (not cardio)? With research if you can, please. Thank you.
But... did the studies that conclude the mask hinders performance.. test the athletes AFTER adapting to the mask or only WHILE wearing it?!? haha that would be like saying "when on high altitudes you can't perform", well duh..
I guess the training has to be done intermittently (5 or 3 min with the mask maximum, and then same amount of time, or more, without it), and not for the whole session continuously in order to obtain the desired results. You put the body under a brief amount of stress for a little while, and then ease off alternatively. I assume the improvement and adaptation takes place with the variation between less and more oxygen. Too much of anything is always bad. Even if it is meant to be good for us (Ex: too much sleep, or exercise, or healthy food can be bad). I think variation plays a big role here. Whenever I have applied that to my running (sprints, running up the hill or stairs (or down), pure endurance running, playing with different levels of speed in one session, or running with a little bit of extra weight or resistance on myself....), my timing has improved much more than if I just run in the same way even if I try to go faster and faster over a the distance I am training for.
Does the fact the athletes performance drops with the mask on, not prove the athletes body couldn’t handle the new stress the mask created? Seems the athletes just figured, “hey when I wear the mask my mile time is slower, this doesn’t work.” It’s supposed to make you slower so the body can adapt then get stronger and faster
We didn’t ask the athletes… Scientists made athletes do for weeks training with or without the mask. After weeks of training, the groups that didn’t train with the mask had better results.
Correct me if I'm wrong. If you train wearing these masks and your performance levels decrease because your RM are struggling but increasing, would this not mean that your performance will improve when you remove the the mask in future training now that you have stronger respiratory muscles? No pain no gain sort of deal? Cheers for the vid. Explained efficiently. Thanks.
Thanks for the question. First, any adaptation lasts only as long as you maintain the particular training stimulus that triggered it in the first place. So if you get stronger RM by the mask you’ll need to maintain the same amount of training to keep this result. Of course while you do that you spend time, training sessions and energy that you don’t get back. Second, the RM get stronger by traditional training simply by increasing intensity. Third, while you spend time on increasing RM strength with the mask, you are forced to work on less intensity and volume thus reducing your aerobic capacity. This way when you’ll start traditional Training again you’ll need to cover all this loss first and then go for a new gains. Bonus: there are devices to train your RM strength separately from your training 😎
Sometimes, there is also another reason some masks are used (for bike commuting): - Pollution (Car Emissions). Not that I believe in its efficacy for the other reasons, but it's possible these masks prevent the polluting particulates being inhaled esp. in the city, riding behind cars.
I didn't know there were other respiratory training devices. I get winded way too easily and my asthma is at the upper limit of not needing an inhaler, so I experienced having very restricted breathing. So respiratory muscle training seems like it would lead to universally improved performance for me.
Thanks for sharing your story. It seems like you have a lot to gain from RMT indeed. I fall under the same asthma category but just made it to need an inhaler for a while 😎 Apart from RMT, make an effort to learn more about breathing in general. Sometimes the breathing pattern affects more than we think.
Yea at First I could barely do a lap with one of these mask..But after you get used to it and you can actually finish workouts and runs...try the same activities without it and u can definitely fell the difference...anytime u add resistance ur going to increase stamina
That’s why you get muscles when you exercice harder and with more frequency. The same logic is applicable on the breathing mask. The resistance created when wearing the mask is pretty beneficial after done exercice. It’s the logic of the resistance in exercice
You missed one of the claimed benefits: accelerated red blood cell production. I am not an athlete. I am a cancer patient. Chemotherapy destroys my blood and I must rebuild both my white and red blood cells before each infusion. I hope the mask will work for that purpose and I will have the blood tests to confirm it. I am also a former singer and I am glad you confirmed I can strengthen my respiratory muscles. 😊
My friend. As I explained in this video 01:40, and more thoroughly in my previous video on this mask, this device doesn't simulate high altitude; therefore, it doesn't increase red blood cells. You can take a look at the study I cite below. The only way to increase red blood cells is by simulating high altitude or leaving at a high altitude. To simulate that environment, you'll need a hypoxicator. Check the company "hypoxico" for that. Everything else is bs, and it makes me so sad to see that people fall into this trap. Es[specially when putting their hopes in it. Your body will restore your blood on your recovery. In terms of training, focus on the well-known and proven. You don't need anything extra; just do the basics in the most efficient way. You'll get better. The most important thing is a strong mindset, which, from your comment, I get that you already have 💪 Porcari JP, Probst L, Forrester K, Doberstein S, Foster C, Cress ML, Schmidt K. Effect of Wearing the Elevation Training Mask on Aerobic Capacity, Lung Function, and Hematological Variables. J Sports Sci Med. 2016 May 23;15(2):379-86. PMID: 27274679; PMCID: PMC4879455.
After buying the mask, I was thinking that I would come home from school and keep the mask on while resting I do also work out but I wouldn’t wear the mask while doing it, would that be beneficial?
Please, what stretches does one need to do to be able to learn how to slav squat the most efficiently? Right now I can't squat without lifting my heels.
I have have indeed had a way better progress when training with the mask. Within 15 training session I wore it at the 4th and 8th time and had huge increase in performance for all sessions afterwards. This may be a personal thing though. While yes, I don't know how it would be without the mask I know what the first, second and so on performance and increase in performance was. I would find this highly coincidantal. A similar training method is used in Kendo where you train while doing the kiai. Maybe the unrregular use might come in handy.
Only amateur athletes search for sophisticated methods to do what is already proven that you can do with traditional method. If you simply follow the A and B of the well known training systems you’ll probably get the results that you want. Which aspect of your performance did you improve that you couldn’t do with traditional training methods?
@@YiannisChristoulas @Yiannis Christoulas Thanks for answering. I was thinking about my post the days after I wrote it. I came to the conclusion that I was not precise enough and your questions basically are exactly about that: I did NOT get better in the activity I wore it in - which was mostly running. I also didn't get much faster - just as these studies show. So I was thinkging about my 'progress' and what I meant with that. It basically improved my 'fortitude' when doing Martial Arts, generally breathing itself during fights changed. After using the mask my breathing stayed relatively calmer during fights in comparison to before. This might have something to do with the change of breathing muscles imo since martials arts - in comparison to endurance activities like running - has huge changes in activity: From waiting in readyness to sudden explosive movement where intensive breathing is very important to dampen hits with muscles. I wonder if the explanation lies within that?
@@Scythwolf Yes I think that this makes way more sense. The increase in the strength of your breathing muscles probably improved your performance during these abrupt changes in the intensity of your physical work. If you found this mask helpful on that you'd be amazed at what you can achieve (on breathing muscle's strength) with a more accurate and scientifically proven device for that. Check POWERbreathe Special Edition Plus heavy, you're going to rock your workouts with this one. Start very low and on differents days and hours from your normal training.
So here's my one question regarding the masks, namely, could they make cardio intervals more efficient? Let's say I'm doing a cardio cycling workout after lifting fairly heavy on legs the day before. When I go to do intervals on the bike and spike my HR, my legs are too tired to do the work required to get my HR up above, say, 140. I run out of muscular endurance before really reaching my goals. In that circumstance, would using the mask to increase the work of breathing and thus increase my HR without having to put additional stress on my legs have some utility? Thanks for the fantastic video and content! It's much appreciated.
I like this question, but to answer to you (and any training related question) I need you first to tell me what is the purpose of your interval training, why you chose to do it on a bike and why you do it the next day after heavy leg training.
@@YiannisChristoulas Yeah, no problem. And thanks for the reply! The first key answer to all of this is that I work out ~2 hours a day mainly because I'm someone with a ton of restless energy, and it's one of the few things that will help me sleep adequately and/or have the ability to focus on other tasks. Which is to say, I realize that my actions are somewhat self-defeating in terms of physical performance, and I make that trade for mental function. Also, I REALLY like to eat, so while you can't outwork a bad diet, you can work off the occasional bad decision! That being said: 1. Reasons for intervals/why bike: The interval element is more a function of the type of biking, namely indoor cycling. I've done classes from Soul Cycle or Apple Fitness+ since injuring my heel while running. I have a long history as an athlete, both in college soccer and in a prior public safety career, so I've always used a mixture of HIIT style cardio and steady state. At this point my cardio is in a pretty solid place, which means it takes an increasing amount of effort to actually access my upper range. My recovery is fantastic, but I'm always looking to improve where I can. 2. Why after a heavy leg day? Because otherwise I'd be doing it ON a heavy leg day? Lol. I lift 4-5 days a week, two upper focused, two lower focused, and one full-body/mobility day. I do the cycling for cardio on the upper body days, the full body day, and on the weekends when I don't lift. The cycling sessions last 30-60 minutes based on how the legs feel on a given day. The effort level is always pretty damn high. I don't do much steady state at all at this point. I'm honestly never sore or anything. It's more that at times I can't sustain the muscular endurance needed to get my heart rate into even a Zone 4. And that's where I do have SOME interest in the mask even though they are obviously debunked in terms of all their other claims. If the restricted breathing enables me to hit a higher HR range WITHOUT requiring the same degree of effort from the legs, I could overcome some of my self-inflicted overtraining and still get some good HR work in. Maybe? Dunno, hence why I asked! :) I appreciate you replying, and if you happen to have the time to deal with this wall of text I thank you for your help in advance!
@@slowdeath3856 Nice comprehensive report 👌 So first of all I believe that you should definitely find a way to work on your HIIT training with less leg muscle work. Machines that can help you are the ski erg, treadmill (recovery on your hill and start again) jump ropes, and so on. Also as you mention yourself recovery is king, and in many cases, we see a 100% increase in performance after rescheduling only recovery. The thing with the bike is that in order to work your cardiovascular endurance you need first to have some well-established bike-specific muscle endurance adaptations. If not, muscle endurance kicks in way before cardio. In your case, you have two factors, one that you probably don't have the specific adaptations for the bike (it take too long anyway) and two that you work your legs every day. The mask will not increase your hurt rate significantly since the breathing muscles that will be doing the extra work make up a very small proportion of the total volume of the workout. A good way to work with higher HR before your run out of local muscle energy would be to start the workout after being foe at least 5' in zone 4 y another activity. For example, do burpees until you reach zone 4, hold zone 4 for five minutes with skierg or jump ropes (careful with the hill) and then start with the bike.
@@YiannisChristoulas Awesome reply. That makes total sense, of course, because you're a genius. I don't have access to anything like a skiERG, but I do have a jump rope, so that it absolutely an option. I may not get to look like Bane, but I'm excited to save some cash! Thanks again for all of your help! You're the best.
I thought that Training with the mask made you push harder with less oxygen intake to that point that when your body begins to adjust to that intensity , one will perform even better and more explosive when they take it off than they would if they never used one. Sorta like running in hills then running on flat surface. Your body gets used to the harder hills that when you run on a flat surface it becomes a piece a cake.
Idk about this. My performance has been better with the mask. We would run sprints during off season, when I would use the mask I would get a faster time every time. When I would take it off 100% of the time my time was slower
Here's a legit question I don't see any of these studies addressing. Does training with the mask improve your ability to perform with the mask on over people who have never used the mask? I partake in HMB (medieval mma) in which we wear helmets that can restrict airflow. Someone who is not helmet adapted almost always Performs worse than someone who IS helmet adapted. I've found that using these masks and a weight vest is a good training analog specifically for performing at high levels while having poor airflow. Frustrating that no studies bother to test performance ability in the mask of people who never trained with it on for that reason: I can't tell if my experience with helmet breath fatigue is an outlier or not.
Could be possible that can be useful to train mind awareness and decision making under stress and exhaustion, in sport like combat sport, boxe, MMA and so? Yes you can train drills and sparring right after a cardio exhaustion, but this came also with muscle fatigue, so the mask could be a hyper specific situation training
I was wondering the same, but in second thought I want my training to be the nearest to a actual fight situation, I guess there is no way around, just be sure to stay hydrated and have enough rest time between heavy session or sparing.
Please correct me: It seems like after wearing this mask the heart rate will easily go up than normal, for example, if I need LSD running/riding, then I can use the mask to make my heart rate reach the zone 2 level with lot less effort, or probably just walking with less O2 can make my heart rate to zone 2. Does it make sense to use the mask in that way?
Please help, I am creating my routine and I came across on two contradictory standpoints: Smashwrex says that it takes two minutes to change the viscoelastic properties of tissue, ruclips.net/video/_1RE8fzyCzI/видео.html 0:05 You said that stretching over 30 sec makes no difference
I believe what my body is telling me - lol not a study . When I used that mask , EVERY activity I did required less effort and improved stamina. I don’t care if it was my heart, my lungs or the blood that it improved. It’s resistant training for the lungs and heart - the RESISTANCE is forcing your lungs to work harder ….. so you are better at breathing with normal resistance .
This can be true only if the time you start training with the mask was the first time you start training in general in your life or the first time you did serious training in your life.
I have been using it - it’s not my first time anymore , my ability to do high endurance tasks without the mask always improves drastically …. As long as I continue to train with the mask. But yes you are right it won’t keep improving - I’ve hit a plateau with the mask
@@floydlawton5072 Good, now shift to traditional endurance training models, that do not include masks, and... guess what, is the only way elite athletes train around the world. P.S. Don't sell the mask just through it in the garbage.
The idea is to train through the restrictions of air provided to help with your breathing pattern. It’s supposed to teach those to learn how to control everything. This isn’t like a mask to help them do all that. It’s a forceful product…duh
I have been using elevation masks for a while and it has improved my cardio and gotten me ripped while using it with cardio
4:17
@@PurpleMomgoose While I trust in science, science is not flawless. I've seen videos of people use high altitude mask with skepticism, and their own data show an improvement after a length of use. That's why we learn the scientific method to do our own tests. I bought the mask under no illusion of the hype.
How long did you use the mask for? I’m looking to buy one, I have asthma so I want to improve the strength of my lungs
@@Esteban1530blg Been using it for almost a year and together with the O2 trainer, its helped a lot with my breathing issues
Your videos are so good. The internet needs this kind of information. I wish you posted way more.
Thank you I really appreciate your words!
@@YiannisChristoulas please do one for bfr traning and how to use it and build muscles
I don't write a lot of comment below youtube videos but this time I think you deserve it!
I really like the way you explain everything in a complete and easy to follow way. Scientific evidence and studies are something that I always like to check out for and no one provides them, and this is the foundation for a clear and fake-news free communication for everyone.
Again great job! Keep going!
How did I not respond to this comment for two years 😱🤯 Thank you so much for these supportive comment! I appreciate it a lot!
Thanks, Yiannis! When I saw your video for the first time, it took me only 30 seconds to subscribe. This is very interesting and usefull content. I have already started my way to the split. Keep the good work!!!
Thank you for the support! Keep up the good work with your splits!
i usally dont ever comment on videos on youtube but this video was so well done and very informative that I had to. thank you very much, you not just saved me money but also taught me lessons and information to make me a better person.
This video is by far the best video on training masks...he's implementing cited information from journals, very informative!!!
By the way, when you look as good as you do, you don't need a mask to look cooler.
Yeah, and I don't think people look cooler. I think they look uninformed and suckered by the fitness industry.
@@jrg305 ok fatass please I wanna know you're workout routine
Gay
Another great video. These explained by science videos are brilliant, cater to a niche group of people who are interested in performance backed by science! Any hints as to what you might be covering next? Would love a reduce 5KM time explained by science, or something related to hypertrophy? Keep up the fantastic work, so useful for busy individuals hoping to optimize performance efficiently, hoping to do the splits by Christmas!
Thank you for the support! I will make videos on weight loss, posture and stretching for performance & injuries prevention. Maybe I'll do something on the cardio field as well. Keep up the good work with your splits!
Yes it is a shame it is a niche population who cares about evidence based with fitness lol.
I refer my clients to his vids as a licensed dietitian and exercise physiologist. Excellent content.
Lol he's like Jeff Nippard with a cooler accent.
He brought the receipts to debunk the nonsense claims.
Props 👍🏾
It's a Greek accent, he is Greek
He's also likeable and hot. Niptard is in it for the instagram lifestyle and he ain't natural.
@@jrg305 fake news
@@TCt83067695 oh u think Jeff is natty brah?
@@jrg305🙄oh lawd are we doing this foolishness again?
Great work! It was exactly what I am looking for about those masks!
Really glad to see that it helped you!
Hey Yiannis, I know you touched upon it a little in this video, but I was extremely fascinated by the cardiovascular?/improvement of oxygen intake component of the video. I can't run very far without feeling winded, and would love to see a more in-depth analysis of what is happening and how it works (and how to optimally improve this area.) Like you said in your other videos, I understand the exercises to improve but I don't have a good conception of how and why my endurance improves from running more.
Also when I watch other videos on this subject it's just people's opinions without much science or research behind it... Just an idea if you ever have a chance. Thanks again for the great content!
Your videos are very informative. I look forward to watching more of your videos, I am a serious fan of you, after watching this video, your sources are great.
Thank you for the content.
You're welcome Henrique!
This is a super good video Yiannis. We need more of this type of quality videos on RUclips. The logic and lines of arguments are crystal clear. Thank you.
Thank you Chris I appreciate it 😀
Thank you for this very nice, science based video. You probably just got me to out and run faster and longer.
Eimai toso enthousiasmenos pou vrhka to kanali sou pou den uparxoun logia perigrafhs! To prwto sxolio pou ithela na kanw htan protaseis gia biography sou! Telika anetreksa sto prwsopiko sou site to opoio einai para polu well structured and constructive! Xairomai toso polu gia to peisma kai thn upomonh sou gia sunexes spoudes, anaptuksh kai ekseliksh tou epaggelmatos sou! Se euxaristoume polu gia ta videos! Keep going, greetings from Adelaide, Australia!
@Theo Lascaris Sthn australia leme menw, den exei to pc ellhnika! OI upodeikseis se maranane!
I just discovered your channel and have really been enjoying your videos, your content is excelente and your profound discussions and analisys based on scientific evidence really shows, thanks for sharing this info with us!
I use the mask for for a variety of different training and find I get around 10bpm of heart more on average if do the same running exercise eg 5km to maintain a goal pace on vs off.
I also love the psychology effect as I find it forces me to focus on my breathing technique much more and I don't zone out of the session. Don't think you can really quantify that. It's also useful to simulate wearing a gas mask for fire fighters and military. If I wear my work one it way too bulky
I suggest you can consider making videos on the science of strength and power training, their differences, and how muscle changes differently (e.g. size) in response to the two types of training
I'm gonna use this to train my endurance for boxing
i found your channel 2 days ago and i am already a huge fan of your justification method.
Thanks man I appreciate it!
Why does this channel have only 50k subs the videos are very high quality
It shouldn't replace regular endurance training but it can help supplement it. Think of it more as a mental training tool. If you can embrace the suck when it's hard to breath than you're more prepared to push through discomfort when you're not using the mask in normal training. It can also be useful training for firefighting when thinking of doing work on scba.
Keep the great work, your channel will grow for sure
Thank you I will!
Thank you for linking the references and explaining them!!
Great video! Would love a video about learning how to squat properly. Ankle mobility, hips etc
Great content. Well structured and clear rationale. Keep it coming!
Thank you for the video! I used to see professional football clubs use these from all over the world
I’m a boxer I and use my mask (3.0) for running and bag training. Just because I train hard with it on and with it off and the struggle I feel makes me feel like I’m getting through something.
Does it increase your endurance significantly?
hey when will you upload the middle splits video? thx this is awesome!
I need some time to make it as comprehensive as I wamt. Also it won't be a video but a course. I hope to make it happend by the end of October 😁
@@YiannisChristoulas Hey Yiannis, thanks a lot for this video! Can you please debunk some myths about increasing height in teens and show what can actually work? Almost everyone has at some time came across such videos, but never satisfied!
Awesome video. Awesome channel. Keep it up.
Excellent video, thanks for the info! Glad I researched it before buying!
Πολύ καλη δουλεια,συνέχισε ετσι!!!
Περιμένουμε και αλλά βιντεακια!!
Thank you for passing down the knowledge. Subbed!
Such an important video. Thank you for informing us!
Wow this was actually super informative, good job mate
Very useful video!! Professional work in video and research!!
🙏
well that was very helpful thank you very much.
Thank you Kincade!
Mr. Yiannis, Could you explain the differences between wear/not wear the mask while "weight training" (not cardio)? With research if you can, please.
Thank you.
Great video, as always!
Will you do a video on the side splits as well?
Yes it's coming but not as video but as a course. I will announce it on my instagram page yiannis_christoulas as soon as I publish it!
@@YiannisChristoulas Any rough idea when? And how much will it cost?
None of these studies covered acclimatized wearing of the mask during waking hours, which is required.
But... did the studies that conclude the mask hinders performance.. test the athletes AFTER adapting to the mask or only WHILE wearing it?!? haha that would be like saying "when on high altitudes you can't perform", well duh..
I guess the training has to be done intermittently (5 or 3 min with the mask maximum, and then same amount of time, or more, without it), and not for the whole session continuously in order to obtain the desired results. You put the body under a brief amount of stress for a little while, and then ease off alternatively. I assume the improvement and adaptation takes place with the variation between less and more oxygen. Too much of anything is always bad. Even if it is meant to be good for us (Ex: too much sleep, or exercise, or healthy food can be bad). I think variation plays a big role here. Whenever I have applied that to my running (sprints, running up the hill or stairs (or down), pure endurance running, playing with different levels of speed in one session, or running with a little bit of extra weight or resistance on myself....), my timing has improved much more than if I just run in the same way even if I try to go faster and faster over a the distance I am training for.
It would be nice if you also saw the video before commenting. The whole point is that there is not any actual reason to train with this mask
Very informative video, I wish you a Merry Christmas and happy new year ✌🏽✌🏽✌🏽
Does the fact the athletes performance drops with the mask on, not prove the athletes body couldn’t handle the new stress the mask created? Seems the athletes just figured, “hey when I wear the mask my mile time is slower, this doesn’t work.” It’s supposed to make you slower so the body can adapt then get stronger and faster
We didn’t ask the athletes… Scientists made athletes do for weeks training with or without the mask. After weeks of training, the groups that didn’t train with the mask had better results.
Quality channel, subscribed. Greetings from Turkey.
Correct me if I'm wrong. If you train wearing these masks and your performance levels decrease because your RM are struggling but increasing, would this not mean that your performance will improve when you remove the the mask in future training now that you have stronger respiratory muscles?
No pain no gain sort of deal?
Cheers for the vid. Explained efficiently. Thanks.
Thanks for the question. First, any adaptation lasts only as long as you maintain the particular training stimulus that triggered it in the first place. So if you get stronger RM by the mask you’ll need to maintain the same amount of training to keep this result. Of course while you do that you spend time, training sessions and energy that you don’t get back. Second, the RM get stronger by traditional training simply by increasing intensity. Third, while you spend time on increasing RM strength with the mask, you are forced to work on less intensity and volume thus reducing your aerobic capacity. This way when you’ll start traditional Training again you’ll need to cover all this loss first and then go for a new gains. Bonus: there are devices to train your RM strength separately from your training 😎
@@YiannisChristoulas thanks for clarifying! Great content all around.
Sometimes, there is also another reason some masks are used (for bike commuting):
- Pollution (Car Emissions). Not that I believe in its efficacy for the other reasons, but it's possible these masks prevent the polluting particulates being inhaled esp. in the city, riding behind cars.
now THIS why i love science, just cancelled my stupid mask order. SAVE MONEY
thank you
I didn't know there were other respiratory training devices. I get winded way too easily and my asthma is at the upper limit of not needing an inhaler, so I experienced having very restricted breathing. So respiratory muscle training seems like it would lead to universally improved performance for me.
Thanks for sharing your story. It seems like you have a lot to gain from RMT indeed. I fall under the same asthma category but just made it to need an inhaler for a while 😎 Apart from RMT, make an effort to learn more about breathing in general. Sometimes the breathing pattern affects more than we think.
I just discovered your chanel and let me tell you that I really appreciate your content 😊 can you please do something for the middle split please?
Very helpful video. Thank you very much!
Thank you Matthieu!
Yea at First I could barely do a lap with one of these mask..But after you get used to it and you can actually finish workouts and runs...try the same activities without it and u can definitely fell the difference...anytime u add resistance ur going to increase stamina
11:54
That’s why you get muscles when you exercice harder and with more frequency. The same logic is applicable on the breathing mask. The resistance created when wearing the mask is pretty beneficial after done exercice. It’s the logic of the resistance in exercice
can anyone please summarise this video point by point, cant find enough time to watch full😭
can you please a video on if holding your breath can improve performance?
You missed one of the claimed benefits: accelerated red blood cell production. I am not an athlete. I am a cancer patient. Chemotherapy destroys my blood and I must rebuild both my white and red blood cells before each infusion. I hope the mask will work for that purpose and I will have the blood tests to confirm it. I am also a former singer and I am glad you confirmed I can strengthen my respiratory muscles. 😊
My friend. As I explained in this video 01:40, and more thoroughly in my previous video on this mask, this device doesn't simulate high altitude; therefore, it doesn't increase red blood cells. You can take a look at the study I cite below.
The only way to increase red blood cells is by simulating high altitude or leaving at a high altitude. To simulate that environment, you'll need a hypoxicator. Check the company "hypoxico" for that. Everything else is bs, and it makes me so sad to see that people fall into this trap. Es[specially when putting their hopes in it.
Your body will restore your blood on your recovery. In terms of training, focus on the well-known and proven. You don't need anything extra; just do the basics in the most efficient way. You'll get better. The most important thing is a strong mindset, which, from your comment, I get that you already have 💪
Porcari JP, Probst L, Forrester K, Doberstein S, Foster C, Cress ML, Schmidt K. Effect of Wearing the Elevation Training Mask on Aerobic Capacity, Lung Function, and Hematological Variables. J Sports Sci Med. 2016 May 23;15(2):379-86. PMID: 27274679; PMCID: PMC4879455.
After buying the mask, I was thinking that I would come home from school and keep the mask on while resting I do also work out but I wouldn’t wear the mask while doing it, would that be beneficial?
μπραβο φιλε πολυ καλη η ερευνα σου
Not really, it just cuts the air available, but the atmosphere effect is not a thing I was born at 3600 meters of altitude.
i like watching your videos. great to watch .I wish i could get training from you. Love you Yiannis.
sir,
how to train beter cardii
yay! Thanks!
After watching this video i cancelled my order of Altitude mask. This explains that there is literally no difference with or without the mask.
@@SCHNMUSIC Smart choice. Glad this video helped 💪
Please, what stretches does one need to do to be able to learn how to slav squat the most efficiently? Right now I can't squat without lifting my heels.
Please make a side split program video:)
Just ordered one to use without the valves in to meet the gym mask mandate here in Mexico
I have have indeed had a way better progress when training with the mask. Within 15 training session I wore it at the 4th and 8th time and had huge increase in performance for all sessions afterwards. This may be a personal thing though. While yes, I don't know how it would be without the mask I know what the first, second and so on performance and increase in performance was. I would find this highly coincidantal. A similar training method is used in Kendo where you train while doing the kiai.
Maybe the unrregular use might come in handy.
Only amateur athletes search for sophisticated methods to do what is already proven that you can do with traditional method. If you simply follow the A and B of the well known training systems you’ll probably get the results that you want. Which aspect of your performance did you improve that you couldn’t do with traditional training methods?
@@YiannisChristoulas @Yiannis Christoulas Thanks for answering.
I was thinking about my post the days after I wrote it. I came to the conclusion that I was not precise enough and your questions basically are exactly about that: I did NOT get better in the activity I wore it in - which was mostly running. I also didn't get much faster - just as these studies show.
So I was thinkging about my 'progress' and what I meant with that. It basically improved my 'fortitude' when doing Martial Arts, generally breathing itself during fights changed. After using the mask my breathing stayed relatively calmer during fights in comparison to before. This might have something to do with the change of breathing muscles imo since martials arts - in comparison to endurance activities like running - has huge changes in activity: From waiting in readyness to sudden explosive movement where intensive breathing is very important to dampen hits with muscles.
I wonder if the explanation lies within that?
@@Scythwolf Yes I think that this makes way more sense. The increase in the strength of your breathing muscles probably improved your performance during these abrupt changes in the intensity of your physical work. If you found this mask helpful on that you'd be amazed at what you can achieve (on breathing muscle's strength) with a more accurate and scientifically proven device for that. Check POWERbreathe Special Edition Plus heavy, you're going to rock your workouts with this one. Start very low and on differents days and hours from your normal training.
@@YiannisChristoulas Great, thanks for the hint!
So here's my one question regarding the masks, namely, could they make cardio intervals more efficient? Let's say I'm doing a cardio cycling workout after lifting fairly heavy on legs the day before. When I go to do intervals on the bike and spike my HR, my legs are too tired to do the work required to get my HR up above, say, 140. I run out of muscular endurance before really reaching my goals. In that circumstance, would using the mask to increase the work of breathing and thus increase my HR without having to put additional stress on my legs have some utility?
Thanks for the fantastic video and content! It's much appreciated.
I like this question, but to answer to you (and any training related question) I need you first to tell me what is the purpose of your interval training, why you chose to do it on a bike and why you do it the next day after heavy leg training.
@@YiannisChristoulas Yeah, no problem. And thanks for the reply! The first key answer to all of this is that I work out ~2 hours a day mainly because I'm someone with a ton of restless energy, and it's one of the few things that will help me sleep adequately and/or have the ability to focus on other tasks. Which is to say, I realize that my actions are somewhat self-defeating in terms of physical performance, and I make that trade for mental function. Also, I REALLY like to eat, so while you can't outwork a bad diet, you can work off the occasional bad decision! That being said:
1. Reasons for intervals/why bike:
The interval element is more a function of the type of biking, namely indoor cycling. I've done classes from Soul Cycle or Apple Fitness+ since injuring my heel while running. I have a long history as an athlete, both in college soccer and in a prior public safety career, so I've always used a mixture of HIIT style cardio and steady state. At this point my cardio is in a pretty solid place, which means it takes an increasing amount of effort to actually access my upper range. My recovery is fantastic, but I'm always looking to improve where I can.
2. Why after a heavy leg day?
Because otherwise I'd be doing it ON a heavy leg day? Lol. I lift 4-5 days a week, two upper focused, two lower focused, and one full-body/mobility day. I do the cycling for cardio on the upper body days, the full body day, and on the weekends when I don't lift. The cycling sessions last 30-60 minutes based on how the legs feel on a given day. The effort level is always pretty damn high. I don't do much steady state at all at this point.
I'm honestly never sore or anything. It's more that at times I can't sustain the muscular endurance needed to get my heart rate into even a Zone 4.
And that's where I do have SOME interest in the mask even though they are obviously debunked in terms of all their other claims. If the restricted breathing enables me to hit a higher HR range WITHOUT requiring the same degree of effort from the legs, I could overcome some of my self-inflicted overtraining and still get some good HR work in. Maybe? Dunno, hence why I asked! :)
I appreciate you replying, and if you happen to have the time to deal with this wall of text I thank you for your help in advance!
@@slowdeath3856 Nice comprehensive report 👌
So first of all I believe that you should definitely find a way to work on your HIIT training with less leg muscle work. Machines that can help you are the ski erg, treadmill (recovery on your hill and start again) jump ropes, and so on. Also as you mention yourself recovery is king, and in many cases, we see a 100% increase in performance after rescheduling only recovery.
The thing with the bike is that in order to work your cardiovascular endurance you need first to have some well-established bike-specific muscle endurance adaptations. If not, muscle endurance kicks in way before cardio. In your case, you have two factors, one that you probably don't have the specific adaptations for the bike (it take too long anyway) and two that you work your legs every day.
The mask will not increase your hurt rate significantly since the breathing muscles that will be doing the extra work make up a very small proportion of the total volume of the workout.
A good way to work with higher HR before your run out of local muscle energy would be to start the workout after being foe at least 5' in zone 4 y another activity. For example, do burpees until you reach zone 4, hold zone 4 for five minutes with skierg or jump ropes (careful with the hill) and then start with the bike.
@@YiannisChristoulas
Awesome reply. That makes total sense, of course, because you're a genius. I don't have access to anything like a skiERG, but I do have a jump rope, so that it absolutely an option. I may not get to look like Bane, but I'm excited to save some cash!
Thanks again for all of your help! You're the best.
@@slowdeath3856 I enjoyed the conversation have fun with your training 💪
Great content 👍
Very good bro form France
Is there research on wether they effect EPO? I'd guess not if the endurance didn't improve but still curious 🤔
Do they help you increase your red blood cell count if you use it intermittently whilst doing cardio?
is there a training mask for your throat in winter?
I thought that Training with the mask made you push harder with less oxygen intake to that point that when your body begins to adjust to that intensity , one will perform even better and more explosive when they take it off than they would if they never used one. Sorta like running in hills then running on flat surface. Your body gets used to the harder hills that when you run on a flat surface it becomes a piece a cake.
10:50
Good video
Idk about this. My performance has been better with the mask. We would run sprints during off season, when I would use the mask I would get a faster time every time. When I would take it off 100% of the time my time was slower
What is the name of the inspiration/expiration exercise tool/apparatus you use?
Science. So good.
Can these masks improve vascularity?
Plse can you do video on pushup
Here's a legit question I don't see any of these studies addressing. Does training with the mask improve your ability to perform with the mask on over people who have never used the mask?
I partake in HMB (medieval mma) in which we wear helmets that can restrict airflow. Someone who is not helmet adapted almost always Performs worse than someone who IS helmet adapted. I've found that using these masks and a weight vest is a good training analog specifically for performing at high levels while having poor airflow. Frustrating that no studies bother to test performance ability in the mask of people who never trained with it on for that reason: I can't tell if my experience with helmet breath fatigue is an outlier or not.
Hey can you make a video about effective abs workouts?
I certainly will in the future
Could be possible that can be useful to train mind awareness and decision making under stress and exhaustion, in sport like combat sport, boxe, MMA and so?
Yes you can train drills and sparring right after a cardio exhaustion, but this came also with muscle fatigue, so the mask could be a hyper specific situation training
I was wondering the same, but in second thought I want my training to be the nearest to a actual fight situation, I guess there is no way around, just be sure to stay hydrated and have enough rest time between heavy session or sparing.
So you do look cool working out in the mask? Good enough for me!
I’m the only person in my whole city who uses it while I run and I have to say I feel pretty good about it.
Nice video, hope you’re doing ok
Is it at least Covid- Friendly?
Please correct me: It seems like after wearing this mask the heart rate will easily go up than normal, for example, if I need LSD running/riding, then I can use the mask to make my heart rate reach the zone 2 level with lot less effort, or probably just walking with less O2 can make my heart rate to zone 2. Does it make sense to use the mask in that way?
It does increase the performance.
Bro can i do training with a normal mask,
But if you don't look cool what are you really doing
Please help, I am creating my routine and I came across on two contradictory standpoints:
Smashwrex says that it takes two minutes to change the viscoelastic properties of tissue, ruclips.net/video/_1RE8fzyCzI/видео.html 0:05
You said that stretching over 30 sec makes no difference
Ok, it's unnecessary to train with a mask to say least, but is it unhealthy? Is it dangerous?
How to buy this
Type “useless fitness equipment” on google, it should pop up first
I believe what my body is telling me - lol not a study . When I used that mask , EVERY activity I did required less effort and improved stamina.
I don’t care if it was my heart, my lungs or the blood that it improved.
It’s resistant training for the lungs and heart - the RESISTANCE is forcing your lungs to work harder ….. so you are better at breathing with normal resistance .
This can be true only if the time you start training with the mask was the first time you start training in general in your life or the first time you did serious training in your life.
I have been using it - it’s not my first time anymore , my ability to do high endurance tasks without the mask always improves drastically …. As long as I continue to train with the mask.
But yes you are right it won’t keep improving - I’ve hit a plateau with the mask
@@floydlawton5072 Good, now shift to traditional endurance training models, that do not include masks, and... guess what, is the only way elite athletes train around the world.
P.S. Don't sell the mask just through it in the garbage.
Can ppl with heart palpitations train with these masks?
No
Αδερφέ μα τον θεο πριν δω το βίντεο κατάλαβα από την προφορά ότι είσαι Έλληνας... btw καλή ανάλυση
Doesn't hypoxia increase testosterone as well? I though I read that somewhere
Hypoxia increases growth hormone levels. This mask doesn't produce hypoxia to the body, so hypoxia has nothing to do with this mask.
@@YiannisChristoulas thank you for clearing that up
I just want one to increase the calories I'm burning and this has been proven to be true so I'm getting one.
exercising with higher intensity (weight, sets, reps, time you name it) increases the calories you burn.
The idea is to train through the restrictions of air provided to help with your breathing pattern. It’s supposed to teach those to learn how to control everything. This isn’t like a mask to help them do all that. It’s a forceful product…duh
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