With the right approach, a running oxygen mask can increase endurance, develop respiratory muscles and significantly improve the effectiveness of training. In this article, we will tell you what you can actually expect from the use of a hypoxic mask, get acquainted with three types of popular models, as well as the advantages and contraindications to their use.

What is an oxygen mask

An oxygen, or hypoxic, mask is a kind of cardio machine that is widely used by runners and other athletes. Modern models of masks in appearance resemble a running respirator that covers the nose and lower part of the face. Reliable wearing of the mask is ensured by elastic bands fixed with Velcro.

According to the manufacturers, the oxygen mask mimics the rarefied air of the highlands. But in fact, the mask does not change the composition of the air. Its design simply makes it difficult for the athlete to breathe during training. As a result, the aerobic threshold increases and the cardiovascular system develops. Deeper, slower inhalation and labored exhalation train the lungs. Next, consider the benefits of an oxygen mask for sports.

What is the mask used for?

Light hypoxia, which is artificially created using a mask, has a positive effect on the body. Feeling a lack of oxygen, the human body tries to adapt to stress and begins to work with a vengeance. Even with normal walking at an average pace, a person wearing a mask has an increased heart rate and breathing, improves ventilation of the lungs and speeds up the process of blood circulation.

The breathing mask is used when increasing the load and reducing the training time. For example, 1 hour of running without a mask is equivalent to 20 minutes of running with a mask on.

Benefits of running with a mask

1. Increase endurance. The runner chooses the level of training difficulty by changing the mask mode. The less air access, the greater the load on the body.
2. Increase lung capacity, train cardiorespiratory muscles. Underdevelopment of these muscles provokes excessive fatigue and reduces the effectiveness of training.
3. Teaching proper breathing technique. It is impossible to take quick, shallow breaths while wearing a mask. The resistance that the simulator provides in the process of breathing makes the lungs work at full strength. Saturation of cells with oxygen fills the body with energy.
4. The convenience of outdoor training in winter. The mask prevents cold air from entering the respiratory tract.
5. Simulation of real competition conditions when breathing is limited.

How to use an oxygen mask

The design of masks from different manufacturers suggests differences in their use. Therefore, to ensure the maximum effect of using a face mask for running, you need to carefully study the instructions. Here are some examples:

On the example of Elevation Training Mask 2.0

This type of mask has 3 airflow valves, two of which are inlet and one is outlet. The mask comes with two membranes and 6 valves:

• 2 pcs. – with 4 holes;
• 2 pcs. – with 2 holes;
• 2 pcs. - with 1 hole.

The outlet valve is in the middle and must always be open.

The use of various combinations of valves and membranes allows you to simulate 6 height modes:

1. 3000 ft (914 m 40 cm): Diaphragms of both inlet valves must be open, install 4-port valves
2. 6000 ft (1828 m 80 cm): Diaphragms open, connect 2 port valves
3. 9000 feet (2743 m 20 cm): membranes open; install valves with 1 port
4. 12,000 ft (3657 m 60 cm): Flip diaphragm of one flow valve to closed position, leave other open, install both valves 4-port
5. 15,000 ft (4572): install 2-port valves, flow valves in previous position
6. 18,000 ft (5486 m 40 cm): Attach a 1 port valve to open and closed flow valves.

For example

According to the manufacturer, the sports mask for running has 4 levels of altitude simulation: 900, 1800, 2700, 3600 meters. It is easier to regulate load modes than in the previous model. It is enough to rearrange the regulator to the appropriate position - from 1 to 4.

How to breathe and exercise in a mask

To use the mask to bring maximum benefit and not harm, be sure to perform before training. If you are just getting used to the mask, set the minimum air resistance mode.

Put on the mask, inhale deeply through your nose and exhale through your mouth several times. If there is no dizziness and discomfort, you can go directly to the warm-up:

• Walk at an average pace for about 3 minutes, keeping even breathing.
• Increase your speed, do a few jumps, squats, circular movements with your hands. Do the exercises for 2 minutes. Watch your heart rate - it should be about the same during these exercises.
• To complete the warm-up, do side lunges for 1 minute without lifting your heels off the floor. The back should be straight.

The purpose of the warm-up is to allow the body to get used to the mask and achieve a comfortable feeling.

Phantom Training Mask by PHANTOM ATHLETICS, Austria

Mask made of silicone frame reinforced with a plastic insert. The sleeve is made of breathable durable Spandex fabric. The head strap is not adjustable. The mask allows you to set 4 difficulty modes. Weight 94 g.

• suitable for beginners, since in the first mode the load is practically not felt
• Patented built-in PRS adjustable valve allows you to change difficulty levels during your workout

• due to soft smooth silicone, the mask can slide and shift on a sweaty face
• the difference in modes 1, 2, 3 is almost not felt, but between 3 and 4 the jump is more noticeable

Price: on the official website $91.

Elevation Training Mask 3.0, America

The mask is made of silicone, the central part is made of plastic. The frame is reinforced with stiffeners, which are located on the cheeks. The tight sleeve completely hides the silicone part of the mask. It can create 6 difficulty modes, the wheel is used as a regulator. Mask weight 109 g.

• the mask sits tightly on the face due to the large coverage area
• you can change the difficulty level directly during training
• For convenience, a rubberized strap is sewn to the sleeve.
• additional possibility of adjustment on the crown with Velcro

• intermediate modes are difficult to switch during the running load, since you have to navigate only by the number of clicks of the switch.

conclusions

Choose a mask based on individual characteristics and preferences. Proper use of the simulator will allow you to develop endurance in a short time and reduce the time of training, while maintaining their effectiveness. Even if there are no direct contraindications to the use of the mask, carefully listen to your feelings while running. Postpone getting to know the mask if your running experience is still insufficient.

The Training Mask has a very controversial reputation. Most of the people who praise it are people who are interested in selling this accessory. To understand how the mask for breathing training justifies itself, we studied its features and highlighted several facts.

1. You don't train well with a mask on. How so you ask? What was the money paid for? Wearing a mask creates restrictions on the incoming air. Your lungs need more oxygen and your performance drops dramatically. When you are wearing a mask, your goal is to learn how to breathe, and not engage in full-fledged training and set records.
2. After training in a mask, breathing is restored faster. Yes, it really is. The body adapts to more difficult conditions. Each person has his own time of adaptation and it is impossible to say unequivocally how quickly this will happen. Getting rid of the mask, you psychologically and physiologically become more capable of restoring breathing after exercise.
3. The mask gives extra motivation. There is such a thing. First, it gives you a reason to diversify your workouts. Secondly, you look cool in it, a large selection of mask sleeves allows you to choose something individual for yourself. Now it is fashionable to engage in it, this is confirmed by many videos on the network from crossfitters and MMA fighters.
4. During and after training, you become more calm and concentrated. It really is. When people panic or are in a state of hysterics, breathing quickens. The oxygen content in the blood rises, it becomes too much in relation to carbon dioxide. Therefore, in order to calm down, doctors recommend breathing into the bag in order to restore the ratio of oxygen and carbon dioxide, thereby calming oneself. The training mask works on the same principle.

Video: Doctor of sports about the mask (a lot of criticism)

Endurance Mask Specifications

Valve principles

For girls

For the beautiful half, the same rules apply as for men. Try not to overdo it while wearing a mask. Consequences: nausea, dizziness, fainting.

If the training experience is less than 6 months or there was a long interval between training sessions, then you do not need a training mask.

Elevation has several sleeves for girls:

How to take care of the mask

A cleaning spray has been developed specifically for the Elevation training mask. What is special about this spray is difficult to say. The ingredients are not listed on the packaging.

The volume of one bottle is approximately 30 ml. In addition to cleaning, the spray also deodorizes, so your mask will always exude a pleasant smell. After cleaning, make sure the mask is dry enough.

A person changes when he wears a mask. Remember the old Jim Carrey comedy about the unfortunate bank clerk Stanley Ipkis. A soft, insecure lover of children's cartoons has completely changed by trying on the mask of Loki - the Scandinavian god of cunning and deceit. Stanley (Jim Carrey) became persistent and purposeful, fearless and self-confident. This unique mask made him so.

Frame from the comedy "Mask" 1994.

Such masks will be discussed in this article, only masks for athletes. As the creators promise, the training mask (or hypoxic mask) will make anyone hardy.

What is a training mask, how does it work, why do we need a training mask and whether it is possible to become a superhero supersportsman with its help - read in our article.

Training mask: device and appearance

The training mask is similar to a respirator, in which special breathing valves are installed - two inlets (on the sides of the mask) and one outlet (located in the center). The respirator is firmly attached to the face with wide straps that tightly cover the head and are fixed at the back of the head with Velcro. The mask is made of synthetic materials: polyester, neoprene, elastane. The kit comes with interchangeable valves with different throughputs. The principle of operation of the mask is similar to a gas mask, only the air does not clean.

In the new models of training masks, the air restriction is adjusted directly on the mask without changing the valves. This is convenient when the session takes place in cycles, and for recovery between sets you need to open access to oxygen.

Why do you need a hypoxic mask?

According to the creators, the use of the mask imitates training in the highlands. At first glance, this is not without meaning, because high in the mountains a person has the effect of oxygen starvation. Scientifically, this is called hypoxia - oxygen starvation. After training in such conditions, the body adapts, which causes a significant increase in endurance after descending from the mountains. For these purposes, yogis have been developing breathing for many years, and professional athletes are specially selected for high mountains, creating a stressful load on the body.

The training mask creates air resistance - during inhalation, the inlet valves restrict the flow of air, so you will have to breathe in it with tension. The valves of the respirator do not allow shallow and rapid breaths - exhalations. It is stated that training in a mask significantly reduces the time of training. For example, a twenty-minute workout is equivalent in intensity to a whole hour of work. Actually this is not true.

What is the difference between mask training and high altitude training?

In reality, the valve system only makes it difficult to breathe, but it can not reduce the atmospheric pressure and oxygen content in the inhaled air. Yes, the mask complicates training, but training in the mountains has nothing to do with it. It only makes the respiratory muscles work more powerfully.

In the highlands (about 3000 m), the oxygen content in the air decreases from 21% to 12-14%. As a result, a capillary network develops in the muscles and the oxygen capacity of the blood (the ability to absorb more oxygen) increases. As a result, the maximum oxygen consumption (MOC) increases.

A training mask reduces oxygen by only 2%, which may not have a significant effect (with a study). But do not be disappointed if you have already purchased a mask. The same studies showed a significant improvement in pulmonary ventilation, lung capacity and strengthening of the respiratory muscles.

Running and Endurance Mask: Pros and Cons

The training mask is a good fit for the development of respiratory muscles and lungs. The principle is to adapt the body to stress. The mask creates a stressful load, the body adapts and shows better results already without a mask.

pros training mask:

• increase in lung capacity
• strengthening the respiratory muscles
• diaphragm strengthening
• improved pulmonary ventilation

Minuses, which manufacturers are silent about:

• does not mimic high altitude conditions!
• does not increase MIC
• does not improve oxygen uptake by muscles
• can be dangerous for beginners

Should I buy a mask for training?

If you are just starting to play sports, it is better to refuse a training mask. The body and with the usual workouts have a hard time. Starting to complicate your workouts is only for athletes with experience - from 1 year of regular classes 3-4 times a week. Another indicator of good form is load tolerance. If you can easily run 10-15 km at a conversational pace (breathing does not interfere with free communication), you can experiment with a mask. Otherwise, continue to work on yourself without a mask.

The mask is suitable for various sports where endurance is required: crossfit, running, fitness, combat sports. But the principles of training are the same for everyone. We have given 4 basic principles for the effective use of a mask for endurance:

• No need to wear a mask every workout. It is optimal to train in a mask once a week so that the body has time to recover. Remember, growth only happens during the recovery periods between workouts.
• Get used to the mask gradually. If overloaded, the mask can lead to nausea and dizziness. In this case, stop exercising, and after a few days, try exercising at a lower intensity.
• Control your breath. The result is not chaotic breathing, but uniform deep work of the lungs.
• Experiment more. Adjust the resistance of the mask, use in different types sports, with different intensities and watch the reaction of the body.

Where to buy a training mask?

It is profitable to order a training mask from China with free shipping. Believe me, they are almost no different from the original: the same materials, the same valves, and the price is 3 times lower. Moreover, 90% of the masks sold in Russia are purchased there. If you look for the official elevation training mask 2.0 website, you should know that there are a lot of “official” ones selling Chinese masks on RuNet. Here is the official site of training mask - trainingmask.com. But shipping only to the USA and the price is biting.

You can order a mask from aliexpress, just do not confuse a training mask with a regular respirator, which costs up to 500 rubles.

• Training mask training elevation mask 2.0 buy
• A lesser known phantom training mask is phantom training mask buy

In Russia, you can buy a training mask in online store Ozon. They sell replicas of the original masks at good prices. There are free shipping and discounts.

The training breathing mask will turn the usual workout from entertainment into plowing. But in the highlands, drop by occasionally if you want to improve your performance in half marathons, marathons and trails.

Play sports, move and travel! If you find an error or want to discuss the article - write in the comments. We are always happy to communicate.

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Not everyone knows about such a device as a running mask. It is also called an oxygen mask or breathing mask. It is used to increase aerobic load during training. At the same time, it in itself is considered a kind of simulator that trains the cardio system and breathing. Also, the use of such masks provides endurance training and improves the condition of the body in general.

The running mask is used to simulate high altitude and low air conditions. The bottom line is that with a lack of oxygen in the body, it begins to work twice as hard. As a result, the pulse and respiration become more frequent, ventilation of the lungs improves, blood circulation accelerates, blood is saturated with red blood cells. It should be borne in mind that with a severe lack of oxygen, the body can suffer greatly, and in particular this applies to the central nervous system. However, mild hypoxia is not dangerous for the body. On the contrary - it contributes to the activation of additional vital energy, has a beneficial effect on endurance.

Running in a mask helps to increase lung capacity, improves the condition of the cardiovascular system. Its use is especially relevant when the usual loads no longer fulfill their task in full. The training mask is not only suitable for running, but also for walking, cycling, boxing, strength training and so on. It can also cut down on class time. For example, a typical workout for an hour can last only 20 minutes. From here it is clear why they run in masks. You can choose both a universal and specialized mask, depending on the characteristics of your workouts and their intensity.

The principle of the mask

The oxygen mask for running is fixed on the head by means of special fixing elastic bands fastened with Velcro. The kit includes inlet valves with a membrane (6 pieces) and one outlet valve. In appearance, such a mask looks like a respirator (eyes remain open) or a gas mask (both the upper and lower parts of the face are closed). Caring for this sports accessory is very simple: it can be washed by hand, processed using a special spray.

The principle of operation of the device is quite simple. During exercise, closed valves restrict the supply of oxygen. At the same time, the athlete can easily change the level of oxygen pressure, and thanks to this, the level of conditional height (1-5.5 km) is regulated. You can adjust the mask by means of a membrane and valves. To simulate a height of 1 km, the membranes are opened, and valves in four holes are fixed on them. For a nominal height of 2 km, valves with two holes are taken. For 3 km, one hole is taken. To simulate 3.5 km, you need to use valves in four holes and close one membrane. For a height of 4.5 km, they take valves for 2 holes and close one of the membranes. In order to overcome a height of 5 km, they take the valve into one hole, and leave one membrane closed.

Buy and train in a new way tomorrow:

Negative points

Why do we need a running mask, we understand. It increases endurance, provides enhanced training and allows you to get the same load in less time. However, if the device is used incorrectly, it can also be harmful. There are a number of precautions and rules to be considered.

Take into account that the use of a mask is contraindicated in such cases:

• somatic or infectious diseases;
• chronic respiratory diseases;
• respiratory failure;
• hypertensive crisis;
• the presence of tumors.

In the absence of contraindications, the mask will only benefit. But still, it will not be superfluous to consult a specialist before using it.

How to use a running mask

When choosing a breathing mask for running, consider your weight - this will determine its size:

• Size S for less than 68 kilograms;
• Size M with a weight of 69-100 kilograms;
• Size L with a weight of 101 kilograms.

In order for the body to adapt before training with a mask, be sure to warm up. At the end of the workout, the mask must be cleaned.

Warm-up in an oxygen mask is performed as follows:

• Put on the mask and set the resistance level. Beginners are advised to set the lowest.
• In the first minute, inhale deeply through your nose and exhale through your mouth.
• Then, keeping your breath even, walk for three minutes.
• Gradually increase the speed, you can bounce, swing your arms.
• Repeat this for two minutes while maintaining one heart rate.
• Take the starting position - spread your legs wide apart, and work intensively with your hands. For each leg, swing your arms for thirty seconds.
• To complete the warm-up, slowly perform side lunges, keeping your heels on the floor and paying attention to keep your back straight. One minute is allotted for this.

The task of the warm-up is to prepare the body for training in a mask, to provide a comfortable feeling. It should last at least 15-20 minutes. This is important, otherwise negative consequences are possible, up to loss of consciousness. When you're done warming up, you can go directly to the workout.

The best masks for running

Buying a running mask for endurance is easy enough today. Consider some of the features of the most popular devices:

Elevation training mask 1.0

A professional oxygen mask that perfectly controls the amount of air entering the body, making it difficult to breathe. It became very popular among athletes, but then it was eclipsed by the improved Elevation training mask 2.0 model. However, the model has its downsides. So, it is not very convenient when doing crossfit, it can make it difficult to see, and it looks very defiant (it looks like a gas mask).

Elevation training mask 2.0

The manufacturer of these masks has proven itself well, and their models have become very popular. The Elevation training mask 2.0 model is much more efficient than its predecessor. It works well and performs all its functions, it is convenient to use and has a much less provocative appearance than version 1.0. Also it is relatively cheap. If we talk about the shortcomings, then some experts believe that in the first model, the air flow is better regulated.

Bass Rutten O2 Trainer

This oxygen mask was designed by MMA fighter Sebastian Rutten. His goal was to create a device for the most effective training of the lungs, or rather, the development of the inner muscle layer and the diaphragm, because the stronger the lungs, the higher the endurance of the athlete. Externally, the device looks like a silicone tube with a hole of 15 mm in diameter. Additionally, nozzles with a smaller diameter are included as a gift. The mask effectively acts on the lungs with a gradual increase in load.

The essence of the work is to ensure a difficult breath, without obstructing the exhalation at the same time. There is only one minus in this model - it is not very convenient to use, since you need to hold the tube with your hands and train later, and this can cause the device to fall out of your mouth.

It is impossible to say for sure which mask is better. It is worth focusing on your goals, level of preparation, features of classes, and so on.

Where to buy an oxygen mask and how much does it cost

You can buy an oxygen mask for breathing while running in sports equipment stores, both physical and online stores. Its cost will be determined by the specific model and quality of the mask and will amount to 4000-7000 rubles.

When choosing a specific product, take into account such features as the quality characteristics of the oxygen mask, its appearance, cost, and also for which specific training. By choosing the right mask and adhering to all the rules when using it, you can significantly improve lung capacity and lung resistance, your own endurance level, and increase the effectiveness of training.

About the running mask on video

Oxygen mask used by athletes to increase lung load during exercise. Such a device simulates high-altitude conditions.

The running oxygen mask is used by athletes to increase the load on their lungs during exercise.

Thanks to this mask, the body works with double strength, and as a result, blood circulation and the functioning of the cardiovascular system improve, which allows you to increase lung capacity and the productivity of physical activity.

How the mask works and what it consists of

The action of the mask is aimed at training the respiratory muscles. That is, oxygen mask for running improves the body's susceptibility to oxygen and increases lung capacity. Some lung cells are not involved in the process of respiration.

Due to the oxygen mask, “dead areas” are activated, which were not included in the respiratory process.

The mask consists of a multi-level valve system that increases air resistance during inhalation, but does not prevent exhalation. It gives the impression of being in the mountains, as the air is rarefied.

Oxygen masks are a kind of simulator that develops the lungs and has a lot of other advantages, for example: it benefits the whole body by supplying cells with useful substances, improves the quality of red blood cells, and takes training to a new level.

If for a long run you used to have to train long and daily, then with an oxygen mask it will become much faster.

The Running Oxygen Mask consists of a multi-level valve system that increases air resistance when inhaling, but does not interfere with exhalation.

Feedback from professional athletes indicates that their endurance has become longer, although the number of training sessions has not increased.

Note! While using the oxygen mask, do not perform dynamic exercises, only static ones. The use of a running device is recommended.

Rules for using a running mask

Before buying an oxygen mask for running, you should consult your doctor about the presence of any pathologies and diseases of the circulatory system or respiratory tract.

In the absence of any deviations, the following rules must be observed:

1. Choosing an oxygen mask for running is necessary in accordance with the size: athletes up to 70 kg should choose size S; athletes in the weight category from 71 kg to 100 kg should choose size M; Athletes weighing over 101 kg should choose size L.
2. Perform a warm-up before starting static loads. This will help the body adapt to new conditions.
3. Peel off the mask after physical activity.

How to warm up with a mask

If the warm-up is carried out in a mask, then this will help normalize breathing and prepare the body for further stress. Before starting the warm-up, you need to set the resistance level. For novice athletes, the "beginner" level is recommended.

The warm-up consists of the following exercises:

1. Inhale air through the nose and inhale through the mouth for a minute.
2. Start walking slowly for 3 minutes while maintaining even breathing.
3. Increase the load and do basic exercises. Starting position - feet shoulder-width apart, jump and bring your legs together. Perform 20 approaches. To increase the load, add swings with your hands.
4. Perform the exercise "mill". Legs shoulder width apart. The left hand reaches for the right leg, and right hand to the left leg. Perform swings for 30 seconds.
5. It is advisable to lunge to the side, without lifting your heels off the floor. The back should be straight. Perform 15 lunges on each side.

At the end of the warm-up, you should feel comfortable in the oxygen mask.

It is important to know! The warm-up should last at least 15-20 minutes. Do not neglect this, because the lack of a warm-up can lead to loss of consciousness.

Review of the best masks for running

Elevation training mask 1.0

This professional running oxygen mask has great air control, which enters the body, makes breathing difficult. It became very popular among athletes, but after the release of the improved Elevation training mask 2.0 model, it lost its popularity.

The disadvantages of this model led to the loss of popularity of the device. This the mask is inconvenient when doing crossfit, makes it difficult to see, and also looks defiant(outwardly, the mask resembles a gas mask).

Elevation training mask 2.0

The manufacturers of these masks have established themselves as professionals in their field, because now the mask models of this company are at the peak of their popularity. The training mask model 2.0 is much more efficient than its predecessor elevation training mask 1.0.

Pros of this mask: works well and copes with all its functions; excellent visibility; easy to use and does not look as defiant as elevation training mask 1.0; affordable price.

A nice plus is that as a gift to the bass rutten o2 trainer there are nozzles with a smaller diameter.

Cons: if we compare the first model of the mask and the improved second, then experts say that the first model better regulates the flow of air.

Bass Rutten O2 Trainer

Running oxygen mask designed by MMA fighter Sebastian Rutten. His goal was to develop devices for effective training of the lungs, and more precisely, he pursued the goal of developing the inner muscle layer and diaphragm. After all, the stronger the lungs, the more enduring the athlete.

The Bass Rutten O2 Trainer looks like a silicone tube with a 15mm hole. A nice plus is that as a gift to this device there are nozzles with a smaller diameter. Provides an effective effect on the lungs, if the load is gradually increased.

The action of the Bass Rutten O2 trainer is to provide a difficult inhalation without obstructing exhalation.

The only downside to this model is that it is awkward to use, as you have to clamp the tube with your teeth and then practice, which sometimes causes the device to fall out of your mouth.

Oxygen mask for running: contraindications

The mask in question may not be worn by everyone. The risk group included people with pathologies of the heart and respiratory tract. Also, patients with bronchial asthma should abandon this device, because if the mask is used incorrectly, there can be serious complications.

In addition, there is a risk of unpleasant consequences. Complications often arise due to improper use of the mask.. Among the deviations, one can distinguish: fainting, heart rhythm disturbance, the onset of hypoxia in critical cases, and as a result, death.

Be careful! Before using an oxygen mask, it is necessary to undergo an examination in order to exclude diseases that can worsen due to saturation of the body with a large amount of oxygen.

Where to buy an oxygen mask for running, price

There are many sports equipment stores on the Internet, so you can easily buy the mask that you like the most. There is no need to look for a mask in ordinary stores, because nowadays there are many sports grounds selling sports products.

The price of an oxygen mask varies from 4,000–7,000 thousand rubles., depending on the model and quality of the mask.

When choosing products for resistance training, you should consider the main factors: the quality of the oxygen mask, appearance, price, and for which training the product is bought. High altitude devices can improve lung resistance and lung capacity.

The main thing is not to forget that the oxygen mask will bring maximum health benefits only if all the rules for its use are followed.

All about the Training Mask 2.0 oxygen mask for running:

Why do you need oxygen masks for running: