Lets face it, every coach and athlete is looking for that special tool that gives them an “edge” over their competition, and the training mask is probably the hottest option currently available.
We’ve all seen it before . In the gym, on the field, social media…some athlete or madman performs an insane workout while wearing one of these masks. He’s drenched in sweat, breathing heavy, and seems to be working harder than everyone else. It would be an understatement to say that these training gadgets have gained a lot of popularity over the past few years…But do they actually provide the benefits they claim? To answer that question, we need to first understand what the training mask claims to do in the first place.
What is High-Altitude Training
The body is a pretty cool and adaptive organism to say the least. Acclimatization is the process it goes through in which it adapts to lower oxygen levels in the atmosphere when in high-altitudes. As a result, pathways are opened to improved the delivery and utilization of oxygen within the body, such as the formation of new small blood vessels, improved lactate buffering capacity, red blood cell count ect. Whenever we perform aerobic exercise (meaning “with oxygen”) the body must use oxygen to generate energy. Therefore, it has been theorized that training at higher altitudes will improve athletic performance through these pathways that augment better oxygen utilization and delivery.
Since the creators of the training mask intended to mimic the benefits of high-altitude training, we first need to understand that there are a few potential drawbacks OF high-altitude training before even mention the drawbacks of the mask itself.
The Drawbacks of HAT
While all of the theorized benefits of HAT sound pretty convincing, the negatives just may outweigh the positives here. For one, an increase in red blood cell count might not be such a good thing. Whenever red blood cell count increases drastically, the blood thickens, thus making it more of a challenge for the heart to pump. The end result is that LESS oxygen actually gets to the desired location—the muscles in this case. If that wasn’t bad enough, Higher-altitudes (just like the mask) actually DECREASE ones ability to train intensely, leading to an actual reduction in sports specific work capacity and therefore sports performance.
The Drawbacks of The Mask
We now know that HAT has a few potentially major DRAWBACKS, and that the training mask intends to simulate the theorized BENEFITS of HAT. However, lets stop and assume for minute that these drawbacks don’t exist. Would the training mask be a valid means for actually simulating HAT in the first place? The simple answer is a resounding NO.
For one, the training mask simply does not do what it claims. First, we need to understand the fundamental difference between high and low altitudes.
High-Altitude = Reduced atmospheric pressure = Less units of oxygen = Thinner air = Harder to breath =Adaptation
Basically, the mask is attempting to simulate high-altitudes by reducing the amount of oxygen breathed in. However, the problem with this is that the training mask is NOT reducing the ACTUAL composition/pressure of the air itself, but merely the volume of normal air that is being breathed in. This MAY have its place in respiratory strengthening for some individuals, but don’t be fooled into thinking that it will improve performance in any way shape or form.
Even if the mask did work, another downside would be that you’d have to wear it all the time, not just a few hours a week when exercising. Even in high-altitude environments, the adaptive process generally takes weeks, even months to fully commence, and dissipates within 3-4 weeks under normal conditions.
Another supposed benefit of the mask is that it improves respiratory function by making the lunges work harder. And while this is true, studies have NOT correlated this with improved VO2 max or work capacity. The simple fact of the matter is that it’s not about how much air you can breath in (or how strong the respiratory muscles are), bow HOW efficiently you use the oxygen you DO breath in. In addition, many individuals suffer from overworked neck and respiratory muscles, therefore using one of these devices may further dysfunctional breathing patterns and muscle imbalances , thereby reducing performance.
While the training mask will elevate your heart rate and make any form of exercise more “difficult” at all intensity brackets, more benefit can be achieved by training under normal conditions (without the mask). This will allow you to achieve a higher average intensity, thereby imposing SPECIFIC adaptions that will have actual performance enhancing carryover.
With all that being said, the training mask might be for you if you like wasting money and looking like a dork!