Everything You Need To Know About Exercise Masks

Technology has made life easier in many different ways. Nowadays, sports equipment such as exercise masks promise to improve performance. Many, however, doubt their true impact, and there is not much scientific evidence of their benefits.

Training masks are used to simulate training at heights. According to the marketing, they improve the performance of athletes by recreating the effects of height. They also improve lung capacity and the supply of oxygen to the capillaries.

Elevation training consists of continuous training for two or three weeks with low concentrations of oxygen. For what purpose? To improve the performance of professional runners and endurance athletes. It increases the number of red blood cells and the hematocrit value (the ratio of red blood cells to the total blood volume).

What are exercise masks?

So far, we have mentioned what exercise masks are, but not exactly what they are for. These masks are reminiscent of face masks as they cover the nose and mouth.

They are made of neoprene, which is a material that can be easily adapted, absorbs sweat and can be washed.

They usually have velcro at the ends so that they fit better, which prevents oxygen from penetrating various parts of the valves that were developed for it. These parts also keep out dust, water and sand, depending on the terrain.

The benefits of exercise masks

As we have mentioned above,  very little scientific literature shows the benefits of using exercise masks. However, we will mention the benefits that these masks have been acquired.

Preparation for competition

Athletes should no doubt take into account the circumstances of the place where they are to compete. Studies have actually examined the physical and psychological impact of training at height on elite athletes.

These masks have the advantage that they can prepare an athlete to face competition in areas with low concentrations of oxygen.

Learn to breathe

We all know how to breathe since it is a vital function. But in the case of athletes, breathing is even more important. When it comes to practicing a sport, one  must learn how to do it effectively to avoid exhaustion.

Since the mask simulates an environment with a low level of oxygen, one learns to optimize and control the supply of oxygen.

They improve performance

Studies of low-oxygen training mention that it is an effective method of improving aerobic performance in athletes. Experts have actually proven that it significantly improves lactate levels, increasing strength and perceived exertion.

Exercise masks are dedicated to this benefit because they simulate low-oxygen exercise. It also increases the number of red blood cells and produces erythropoietin (EPO), which gives the muscles a greater capacity.

Exercise masks improve the respiratory system

These masks reportedly have the advantage that they can improve lung capacity by maximizing the uptake of oxygen. Since there is less oxygen available, the athlete needs to breathe deeper, causing the lungs to expand to their full capacity.

These types of deep breaths also strengthen the diaphragm and other muscles, which play a role in the breathing process. On the other hand, the alveoli in the lungs become more elastic, and therefore their ability to inhale oxygen improves.

Muscle hypertrophy

Research has shown that training in low oxygen levels can lead to muscle hypertrophy, along with strength training. This is because morphological adjustments take place in the tissues of muscles and bones.

Do Exercise Masks Really Work?

Before starting to use exercise masks, one  should go to a specialist to avoid possible complications. But do exercise masks work or not? The answer is yes… and no.

Experts have discussed the topic and reached the conclusion, using the above studies, that training with this mask for four to six weeks can improve the muscles of the airways. Sustained use, however, is not a particularly effective simulation of training in low oxygen levels.

Risks

One of the biggest risks is a lack of knowledge about the amount of oxygen that people need to stay healthy. One needs to know how the valves work, and regulate them very well, based on one’s abilities as an athlete.

If you suffer from any symptoms such as sudden numbness and extreme fatigue, seek medical attention as it may indicate hypoxia.

On the other hand  , there are some people who should not use these masks at all. They are contraindicated in people suffering from panic attacks and pregnant women. This also applies to people who have undergone organ transplants and people who suffer from hypothyroidism and low blood pressure.

Do you have more questions about exercise masks?

If you still have questions after reading this article,  you can talk to a personal trainer. Experts advise against training with them without professional supervision.