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Elevation Masks are STILL a Useless Torture Tool & Fashion Accessory for Gymrats, But Some Athletes May Benefit

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The masks are no alternative for altitude training - that's quite certain. It is more than one year ago that I've highlighted the results of Warren's study in the International Journal of Exercise Science  in the SuppVersity Facebook News . In view of the fact that I still see people being confused by the producers of respective fashion gadgets (yes, that's what it is: it's cool to look like Bane, when you're training, but it's not effective), I do yet think that it's worth writing a short article about the myth that a mask that does nothing, but obstruct your breath would yield a training effect that was even remotely comparable to the effects of real hypoxia training , where you can breathe freely but don't get enough oxygen from the air you breathe from a tank or at high altitudes. Read about more or less exercise-related studies at the SuppVersity Alcohol, Microbes & International Chest Day Aug '15 Ex.Res. Upd.: Nitrate, Glyco...
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Training in Hypoxia Accelerates Isometric Strength (+24%) + Size (+1kg) Gains as Well as Fat Loss (-4%) in 5-Week Study

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In hypoxia you still have to work out intensely & consistently to get shredded. This is not the first time you read about the almost marvelous effects a low oxygen environment can have on the adaptive response to exercise, but after reading it, you will hopefully agree that it was one of the most interesting SuppVersity articles about hypoxia . The article discusses the results of a recent study from the Journal of Strength and Conditioning Research  by Yan et al. In said study, the authors tested the effects of different levels of systemic hypoxia on the hormonal responses, strength, and body composition to 5-week resistance training. You can learn more about training in hypoxia at the SuppVersity The EPO Effect of Low O2 Bigger Biceps W/ Hypoxia HIIT³ in Hypoxia = Über-HIIT? Low Oxygen ➲ Low Body Fat Lower Oxygen to Get Jacked Hypoxia for Rapid Injury Recovery To this ends, Yan et al. recruited twenty-five "physically active" male subject...
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Athletes Recover From Overtraining in Hypoxia - 4 Weeks of Low Intensity Training in Low Oxygen Environment Will Do

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With overtraining you have to undertrain to reverse the damage you've done. Doing so in intermittent hypoxia, returns important markers of OT to normal in less than 4 weeks in T&F athletes. As Davide Susta and colleagues point out in the introduction to their pilot study on the effects of repeated hypoxia–hyperoxia exposure and light exercise enhances performance in athletes with overtraining syndrome, "[o]vertraining syndrome (OTS) is a major concern among endurance athletes and is a leading cause in preventing them to perform for long periods" (Susta. 2015). As a SuppVersity reader you will know that as much and be aware of the benefits of training in hypoxia in non-overtrained athletes, where multiple studies have shown its efficacy to improve performance and body composition - often without exercising or at least only regular workouts. You can learn more about overtraining and checking your training status at the SuppVersity Heart Rate Variablity (HRV...
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Training in Hypoxia Makes You Stronger, Bigger & Leaner | Short Rest Doubles Energy Expenditure During & After Ex. | C+E + NSAID + Whey + Cold Water for "Instant" Recovery

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The less you rest, the more you burn. If you're looking for the latest exercise science news, look no further! In today's installment of the short news you will learn about the effects of different rest intervals on the acute metabolic effects of "battling the rope", the effects of 5-week resistance training in hypoxia on the hormonal response to exercise and muscle strength and exercise metabolism. Sounds great? Well, in that case let's get to the study designs and results without further ado. Squatting will always remain the most versatile muscle builder & fat shredder Optimizing Rest for Size and Strength Gains When Rodents Squat, We Can Learn A Lot! Farmer's Walk or Squat? Is Strong- men T. For You? Full ROM ➯ Full Gains - Form Counts! Cut the Weight, Add the Vibe - Vibration Plates Up Your Squat by 25% With Sodium Bicarbonate The Effects of Rest Interval Length on Acute Battling Rope Exercise Metabolism (Ratamess. 2015)...
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Low Oxygen ➲ Low Body Fat: Low Oxygen Environment Turns Light Intensity Exercise into a Powerful Fat-Burner

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If you haven't seen an altitude chamber like this (hypoxico.com) in your gym, you will have a hard time copying the training protocol of the study at hand. You will probably remember my article about "Training and Living in Hypoxia" ( read it ) from January 2014. Some of you may even remember the article I posted one year before about a study that found that swimmers lost a whopping 11% of body fat while training in a high altitude camp ( read this article , as well). You are thus probably aware of the purported link between a lack of oxygen in the air you breath and the amount of energy your cells consume. As a regular at the SuppVersity  you will also be aware that athletes have used the adaptive response to training in hyopxia (which is like high intensity training for your mitochondria) is highly useful for (endurance) athletes. Blood flow restriction / occlusion training and Hypoxia are two very different ways to train! EPO Effect of Low Oxygen -11% ...
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