Does training with mask increase performance? Elevation Training Mask Science – (9 Studies)

Summary

In this video, Yangstustulas debunks the claims surrounding elevation training masks, often marketed to improve aerobic capacity, simulate high-altitude conditions, and enhance performance. Through scientific research, he reveals that these masks don’t offer significant benefits compared to traditional training. While they may strengthen respiratory muscles, they are not effective for improving overall performance for most athletes. The video emphasizes that for better endurance, focusing on longer and more intense training is far more effective than using a mask, which might even hinder progress.

Takeaways

• 😀 The elevation training mask does not simulate high altitude, as it doesn't alter the air's composition.
• 😀 Research shows that wearing the mask does not enhance performance compared to conventional training and may even reduce it.
• 😀 The mask can decrease performance by limiting intensity and volume, which hampers aerobic adaptations.
• 😀 Wearing the mask can cause a decrease in peak power output and performance during incremental tests.
• 😀 The strength of respiratory muscles is not the main limiting factor in performance for non-elite athletes.
• 😀 The inability to consume oxygen, not respiratory muscle strength, is the primary factor limiting athletic performance.
• 😀 Using the mask for respiratory muscle training is not the most effective method for improving overall performance.
• 😀 There is no scientific evidence showing that the mask increases growth hormone levels through hypoxia.
• 😀 The mask does not enhance short-term recovery after exercise, contrary to some claims.
• 😀 Feeling better after removing the mask is simply due to the restriction it causes during use, not an actual improvement in breathing efficiency.
• 😀 Elevation training masks were likely created for marketing appeal rather than solving a specific athletic problem.

Q & A

Do elevation training masks simulate high-altitude training?

No, elevation training masks do not simulate high-altitude training because they don't alter the air composition or oxygen levels. The air you breathe through the mask is the same as at sea level, which means it can't trigger the adaptations that occur at high altitudes.

Can wearing an elevation training mask improve aerobic capacity?

The scientific studies show no significant improvement in aerobic capacity from using an elevation training mask. In fact, some studies report a reduction in performance when wearing the mask compared to traditional training methods.

What do studies say about the effect of training masks on performance?

Studies have shown that training with masks does not lead to better performance than conventional training. Some even found a decrease in performance, particularly during tests of peak power output, endurance, and focus.

Why might people feel their performance improves with a training mask?

Some people may feel they are improving because they are comparing training with the mask to not training at all. This comparison may falsely attribute improvements to the mask rather than to consistent training or other factors.

What is the primary factor limiting performance for most athletes?

The primary factor limiting performance for most athletes is the body’s ability to consume oxygen, not the strength of the respiratory muscles. Therefore, training with a mask may not address the true limiting factor in performance.

Can elevation training masks strengthen respiratory muscles?

Yes, elevation training masks can help strengthen respiratory muscles. Some studies have shown improvements in certain respiratory performance markers, but these devices are not necessarily the best option for most athletes.

Who can benefit most from using respiratory muscle training devices?

Respiratory muscle training devices are most beneficial for individuals with chronic pulmonary diseases or elite athletes looking for minimal performance gains after exhausting other options. Even then, these athletes typically use more specialized and effective devices.

Do training masks help with short-term recovery after intense exercise?

No, studies have shown that training masks do not improve short-term recovery. Research found no improvements in blood lactate levels, heart rate recovery, or other markers of recovery after using the mask during interval training.

Is there any evidence supporting the claim that training masks increase growth hormone levels?

There is no scientific evidence that training masks increase growth hormone levels. Claims on some product websites referring to growth hormone are based on studies using hypoxic gas mixtures, not elevation training masks, making such claims irrelevant.

Why do people report feeling better after removing a training mask?

After removing the mask, people may feel their breathing is stronger because the mask restricts airflow. This sensation is due to the contrast between restricted and unrestricted airflow, but it doesn't indicate actual improvement in respiratory efficiency.