Very often the people doing active sports notice that they lack breath during intensive loading. It becomes a problem if it is necessary to increase intensity of a training. Also ordinary people who just watch the physical shape can notice this problem.
If you to it belong and caught yourself on a thought during jog in the park that you could run more then it will be interesting to you to learn what is a training mask and for what it is necessary.
What is it?
The training mask is respiratory adaptation in which air valves reduce the air flow coming to lungs. Sounds not really attractively, it seems, during the training it is necessary to breathe well and deeply, and this device limits intake of air. But everything is not so simple, and this mask has a sufficient list of advantages to sports activities. Let's look into it.
Advantage or harm?
As well as any invention, at a mask has pluses and minuses. It is necessary to get acquainted with them and to solve whether it is necessary to you.
Positive sides
Until you train, the mask will develop all groups of muscles which are tied with breath. Producers compare its effect to a training in mountains where the level of oxygen is lowered. Besides, after the occupation the volume of lungs at the expense of resistance at a breath will increase.
The organism gets into a stressful situation, and hormone erythropoietin is produced. It forces a body to work for a maximum, connecting those sites of a respiratory system which were not active earlier. Also the mask trains not only endurance, but also a psychological component. It will help to be focused on breath and to adjust its uniform rhythm that is very important factor during heavy loading. In addition, it obshcheukreplyayushche affects work of a cardiovascular system, prevents tachycardia and can become the quite good assistant for the people having asthma.
Use of various devices - shovels, a bench, dumbbells, a bar, a fitball, an expander, bars, - does trainings more difficult and more various.
Negative sides
If you are healthy, then negative effects can be only from misuse of a mask.
It is important! Before training, it is necessary to read attentively the instruction which is attached in set!
If you inattentively studied the maintenance instruction of a mask, then negative consequences for your health in time or after the training not to avoid, it is after all the breath limiter. Misuse can lead to a faint, violation of a rhythm of heart and even a hypoxia of a brain.
In case of presence of any pathologies which are especially connected with respiratory and cardiovascular systems it is necessary to consult without fail with the attending physician. Consequences can be very serious, including a lethal outcome.
How to choose a training mask?
The mask has no binding to age and power indicators. Therefore it is important to realize the level of training. A set of valves and the instruction is applied to the device. In set there are valves of three types:
- The valve with 4 openings imitates stay at the height of 914 m.
- The valve with 2 openings — at the height of 1828 m above sea level.
- And the valve with one opening — 2743 m.
Further increase in resistance is reached by overlapping of one of entrance openings. It is possible to find instructions on performance of exercises and what combinations of valves to expose for various types of loading in the instruction.
The product is issued in two flowers (black, white) and in three standard sizes depending on body weight:
- S is weight there are less than 68 kg.
- M — weight is from 69 to 100 kg.
- L — is more than 101 have some.
You need to choose the correct size which will ensure comfort and safety for the period of performance of exercises and also color of a product. Further everything depends only on you.
Rules of use
As it was already mentioned above, misuse of a mask can lead to negative consequences for your health. Therefore important nobility of the rule of treatment of her.
Warm-up
Before beginning a training in a mask, it is necessary to execute small warm-up. It will help you to understand whether well you feel in it, whether it suits you by the size and also during this time the organism adapts to unusual conditions.
So, exercises for warm-up:
- Put on a mask and put resistance level. If you for the first time use a mask, then it is recommended to put the lowest level. Over time it will be possible to increase gradually it, being guided by the health.
- Mark one minute and for this period take deep breaths through a nose, and exhalations through a mouth.
- Then mark 3 minutes and start walking. You watch that breath remained quiet and equal.
- If everything is good, then can make more active movements: wave, jump. Carry out 2 minutes.
- Further at the end of warm-up make slow attacks in different directions. You watch that heels did not come off a floor and the back was a straight line. To carry out one minute.
- As soon as you get used, can begin the main training.
Training
The main training for the beginner should not be very intensive.
Important! It is necessary to begin trainings in a mask with static exercises that the organism adapted to increased load on a respiratory system.
Over time it is possible to try more active trainings. For example, to use a mask for a breath training during run or driving by bicycle. Everything depends on what sport you do and are how physically prepared.
The training mask finds the application in various areas:
- martial arts;
- power training;
- run;
- rugby;
- basketball;
- various cardioloadings, etc.
Very many athletes use a mask for run or for occupations in gym that helps them to develop endurance and force.
Whether you know? Even if you will run, without using the efforts, then your organism will burn at least 10 calories in a minute of run. It means that in 23 minutes it is possible "to burn" half-chocolate bars!
Leaving
Care for this sports accessory does not present special difficulties. The neoprene covering of which the main part of a mask consists can be removed and washed with ease when it is required. For all the rest the special cleaning spray was created.
Bottle volume with spray is 30 milliliters. Besides the cleaning properties, spray also has the deodorizing effect. Therefore the pleasant aroma after processing by spray is provided.
Mistakes when using
The most widespread mistake when using a respiratory mask is, perhaps, a reestimation of the forces and opportunities. It is impossible to use, for example, right after purchase of a mask it for run on big distances. It is necessary to understand accurately the opportunities and to gradually begin to include it in the trainings.
Whether you know? The fastest person on Earth is called Usain Bolt. In 2008 on Olympic games in Beijing he ran a distance in 100 meters in 9.69 seconds, and then 200 meters in 19.30 seconds! Nobody could break its record since then.
In terms of hygiene it is necessary to remember that the mask should be cleaned regularly. If not to do it, then on it many bacteria and dust will accumulate that can lead to problems with airways.
In conclusion It is necessary to tell that the training mask is the quite good invention allowing to improve indicators of endurance and force. However it is necessary for not everyone. But if you after all want to get it, then, of course, buy and try to train. Only do not forget to listen to the organism and God bless you!