elevation mask

Elevation Mask 2.0 with Functional Fitness Part 2

I first started reviewing the elevation mask last month. The initial review can be found here. I immediately started implementing it into by daily Desert-Fit workouts and included it on the Desert-Fit V3 workout structure.

 

So does it work? Well in the last review we talked about how it doesn't really simulate a change in elevation, but actually restricts the airflow to your lungs. In that case your lungs are not adjusting to thinner air, but your lungs are instead working harder to get the same air in. This condition is call "Hypoxic" honestly I'm not much of a scientist, but this link can explain hypoxic training better than I can. Some people may not see the benefit of it, or even assume its snake oil, but think about swimming. Swimming is hypoxic because you are holding your breath through a few strokes before breathing again. This is unlike running where you are breathing the entire time. If you do not swim a lot start now for the proof of concept. your first few sessions will be miserable, but you will rapidly improve as your lungs get better at operating in a hypoxic situation. But does the mask work? Yes.

 

Here are some examples of workouts I've completed with the mask on:

3 Mile hill climb ruck

10-5-3-1-1-1-3-5-10  185lb front squat

7 rounds of airdyne w/ no feet 3 min each

3rds: 5 205lb cleans, traverse the rock climbing wall, 33 push ups

4rds: 50 double unders, 25 push ups, 400m run

 

The mask turned all of these workouts into an extremely high intensity one. This causes you to work harder in a shorter amount of time, and works you lungs harder than they would otherwise. Its almost like overspeed training for your lungs. It also has an added mental benefit. It absolutely makes you concentrate on your breathing. You have to in order to make it through a workout. This is great for those who may have trouble controlling their breathing, or simply don't know how. The mask forces you to control it.

 

How do I program it in to my workouts? I refrain from using it during dedicated weight training or when testing myself because I want as much oxygen as possible to achieve the best results. I do use it however when I want to increase the intensity of a shorter workout. I also plug it into some dedicated cardio workouts. 

 

To wrap up I absolutely recommend the mask. When you purchase it and plan for it keep in mind what it's capabilities are, and how it can benefit you. The Elevation Mask is available below!

Logging and Documenting Your Workouts

image.jpg

So you've been working hard, getting it in, and you've got your fitness goals set; but how far are you getting? How close to your goal are you? How much have you improved? How would you know?  Far too often people begin a workout program and dont pause to document their progress. 

 

Logging your workouts is extremely important in improving your performance. It shows you how far you are or are not going. It shows your problem areas. And it can tell you what workouts are working best for you. With this information you know how to further plan your workouts for maximum out put. AKA, more bang for your buck. When you have an accurate snap shot of your performance you can know how much to scale back exercises, and much harder yuo can actually push yourself as well.

 

How to do it: 

When your first starting, using a note book is just fine. The first thing you want to do is set your goal. After that, you need to determine how your going to measure your goal. For instace, if your goal is to run a 14 min 2 mile you would measure 2 mile run times, 1 mile run times, 1/2 mile run times, and 1/4 mile run times. Find a spot in your note book and write down the things you need to measure. Every time you perform that exercise write down the results and date it. Be sure to keep it organized and in chronological order. Over time you will be able to see how doing more of one exercise than the other helps, and where you need to improve. continue to write down every workout you do in chronological order, and date it. You may see some surprising trends in your performance.

 

Different methods of logging workouts work for different people.  Many use fitness apps and web sites. These can be helpfull, especially in archiving data. However sometimes they may need a little more discipline than just writing on a note pad. You can also store the data you've collected in spreadsheets and power point charts. Personally, I use my blog to document all my workouts, and keep a running chart on powerpoint to show my progress. 

 

All professional athletes, and anyone who has strived for signifigant progress has documented their progression to help improve themselves. You should too. so if you haven't already, get a pen and paer out, and start your own orkout log. And if you check out Desert-Fit V3 at desert-Fit.com it will sow you exactly what to document when using that program. You can also use the workbook available below that corresponds with desert-fit V3