Find out how the CrossFit training mask affects your aerobic endurance performance. The results of athletes in all sports are improving and in order to remain at the top of Olympus, it is necessary to look for new ways to improve them. In cyclic sports, as you know, the most important parameter is aerobic endurance. One of the well-known and often used by athletes ways to improve endurance is training in high altitude conditions.
The first methods of such training were created in the mid-sixties. At the moment, there are no secrets left in this matter and scientists have studied it well. However, the conversation is not about that now. We will look at how the CrossFit training mask affects the endurance of athletes.
The history of the appearance of the training mask for crossfit
In the early nineties, a group of scientists was able to establish that one of the main limiting factors in increasing aerobic endurance is weakness of breathing. For this, several studies have been conducted with the participation of professional cyclists. Since then, scientists have received enough material to talk about the positive effects of respiratory muscle training (TMT) on endurance.
As a result, scientists continued their experiments in this direction and began to work on creating a device capable of making breathing difficult and thereby providing training for the entire respiratory system. This is how the training masks for CrossFit were born, which have a system of adjustment. Quite quickly, they began to be actively used by athletes in the training process.
Since the use of these devices made it difficult for athletes to breathe, their manufacturers were confident that they were capable of creating an oxygen deficiency in the body. They decided to call the new devices mountain (high-altitude) training masks for crossfit. But now the word "mountain" has been removed from the name of the devices in order to prevent unnecessary nit-picking and questions.
The creators of these devices were guided by the idea of simulating training in high altitude conditions. As you know, such exercises have a positive effect on the aerobic endurance indicator. However, it turned out that there are some nuances in this issue, which we will now talk about.
Effectiveness of training masks training mask
Scientists from the United States and Germany have been studying this issue. In total, nine women and 16 men took part in the experiment. All of them are professional athletes with a good level of training. First, the scientists tested their training methods with other athletes in order to accurately determine the time of training and rest. In addition, it was important to choose the correct adjustment parameters for the training mask for CrossFit.
The subjects trained for 1.5 months on bicycle ergometers at high intensity. All study participants were divided into two groups, one of which used training masks for crossfit (experimental), and the other, respectively, did not (control). All athletes were also tested before and after the study.
Scientists determined a large number of indicators, for example, pulmonary ventilation, maximum inspiratory pressure, maximum oxygen consumption (MIC), hemoglobin concentration in the blood, etc. As a result, scientists were unable to find differences in lung function and blood counts in representatives of the two groups.
On the other hand, an increase in the indicators of maximum oxygen consumption and inspiratory pressure was revealed. Note that all these parameters were improved in representatives of each of the groups. In the control group, the parameters were increased by 13, 5 and 9.9 percent, respectively. In the experiment, the numbers turned out to be slightly higher - 16.5 and 13.6 percent, respectively.
As you can see for yourself. The differences between athletes using the training mask for crossfit and those exercising without them are not significant. However, in the experimental group, there was an increase in other indicators. For example, the threshold for pulmonary ventilation increased by almost 14 percent. The capacity at the ventilation threshold also increased by 19.3 percent. There was an improvement in power parameters at the respiratory compensation threshold of 10.2 percent.
It should be noted that the upward trend in all parameters was observed in representatives of two groups, however, the improvements did not reach statistical significance. There were no significant changes in the heart rate indicator, although the representatives of the experimental group worked with an intensity of 92 of the maximum heart rate, and in the second group this indicator was 88 percent.
Since the training masks for CrossFit make breathing difficult, the degree of load perception in the first group was higher and amounted to 6.2 points, while in the second group this indicator was 5.5 points. During the first twelve days of training, the average work power increased, but the differences between the groups in this indicator were only five watts. The CrossFit training mask failed to emulate high altitude training. These devices were found to be more beneficial for developing respiratory muscle strength and increased endurance parameters that can be trained through interval training. However, this can be achieved without the use of special devices. Based on the results of this study, it can be argued that the CrossFit training mask may be beneficial for improving the following performance:
- Maximum oxygen consumption.
- Maximum inspiratory pressure.
- The level of the threshold for ventilation of the lungs.
- Respiratory power at the threshold of lung ventilation.
- Respiratory compensation threshold.
- Respiratory power at the threshold of respiratory compensation.
The scientists concluded that respiratory muscle performance with masks could be improved as a result of hypercapnia. This made it possible to increase the threshold for respiratory muscle fatigue. Subsequently, this assumption was confirmed in an experiment with three athletes, whose blood carbon dioxide was measured.
At the same time, scientists concluded that training masks for CrossFit are not able to improve lung function (the degree of oxygen saturation of the blood), and also do not increase blood characteristics (hemoglobin and hematocrit concentration). Using this device, you will not be able to simulate the training process in high altitude conditions.
At the same time, training masks cannot be called completely useless for athletes. You will still get certain benefits:
- Excellent lung workout.
- The diaphragm is strengthened.
- The volume of the lungs increases, as well as the indicator of their elasticity.
- The threshold for aerobic fatigue rises.
- The amount of energy produced in the body increases.
- The endurance of the brain is increased.
You should also remember that the CrossFit training mask should be used primarily by athletes who have reached a certain level of fitness. Their body is ready to work in a lack of oxygen. If you are just starting to exercise, then you do not need this device, and you must first work without a mask. Of course, there will be no danger to health in this case, but the effectiveness of the classes will not be high either.
If you decide to purchase a training mask, then you must read the instructions for its use. It must be included in the kit without fail. This is very important, since manufacturers indicate which exercises this device is suitable for, and also describe the rules for setting the load using valves. The training poppy can be used in all sports disciplines in which aerobic performance is important.
See below for the CrossFit Training Mask:
[media =
