Tuesday, November 26, 2019

Swimming Helped Me Survive, KAATSU Enabled Me To Thrive



























Photo shows Munatones with the pneumatic KAATSU Air Bands on his arms inflated to 100 SKU pressure, doing 25-yard swims at light intensity.

On May 12th 2016, Steven Munatones had a heart attack (i.e., ventricular fibrillation arrest, atypical thrombus, and a myocardial infarction in the left anterior descending artery) at his home.






























After he awoke from the induced coma, Arctic Sun protocol, and a stent implanted in his left artery and was released from Hoag Hospital in Newport Beach, California, Munatones wrote in June 2016 [here], "Perhaps, I will never get back to that same previous swimming speed and intensity...it may take me a while – perhaps a long time or perhaps never – to have the requisite self-confidence to swim in the Pacific Ocean or to do a fast main set of freestyle or butterfly in the pool. But those limitations – short-term or long-term – are perfectly acceptable to me."

Dial forward three years as Munatones has been doing KAATSU Cycles nearly every day as the primary form of his cardiac rehabilitation.

"I never thought I would get back to my previous level of fitness," the 57-year-old mentioned. "But I have clearly surpassed it. Swimmers can easily and objectively measure one's level of fitness based on the pace and intervals that we swim in a pool. Just recently, I was able to hold a pace of 1:09-1:12 per 100 yards for fifty consecutive 100-yard freestyle swims in a set described by swimmers as 50x100 @ 1:15 in a 25-yard pool. I was not able to do that before.

I have not changed my diet, dryland training, or amount of swimming that I normally do. However, this test set was a clear and objective measure that my aerobic conditioning has improved as I get older - as long as I continue to do daily KAATSU Cycles
."

Munatones described his heart attack that occurred at his home. "I was at my home, heading to the kitchen for breakfast, and I just collapsed. I do not remember anything for 9 days, but on that morning, my 17-year-old rescued me. He did hands-only CPR while my wife was talking to the 911 operators. The paramedics came, took over, and took me to Hoag Hospital in Newport Beach [California].

I was immediately treated by the emergency room staff, operated on by cardiologist Dr. Lee Carter who put a stent in my LAD (left anterior descending) artery. After telling my wife that I would likely have severe neurological damage, they agreed to apply the Arctic Sun protocol. I spent a few days in a hypothermic induced coma and came up in the Critical Care Unit at the hospital.

I knew it was a miracle that I lived.

Everything - the timing, the location, the 911 operator, my son, the paramedics, the ER staff and cardiologist, and the circumstances - went just right for me to live. It was a perfect storm of how best the emergency medical system works in America. Everyone involved did an outstanding job in an extremely timely manner to enable me to recover from a heart not beating and lungs not moving, and a brain hovering between life and death.

I am forever grateful for my son and his ability to remain calm and composed as I laid out on the verge of death giving CPR, and the immeasurable skills of the paramedics, nurses and doctors who treated me.

Even before being released from the hospital and returning home, I was intent to getting back to normal as soon as possible. I knew my stress levels and heavy travel schedule had to be significantly reduced to return to a more healthful lifestyle. But I also instinctively knew that swimming and KAATSU absolutely had to become a major part of my recovery.

Swimming is what I have done all my life and KAATSU is something that I had studied how to optimally apply to cardiac rehabilitation patients at the University of Tokyo Hospital under the mentorship of cardiologists Drs. Nakajima and Morita, and Dr. Sato, the KAATSU inventor.

Now - on myself at home - was the optimal time to apply what I learned in Tokyo
."

But the learned words of the medical professionals reminded him - and other cardiac patients warned him - about swimming and pushing himself too soon and too hard:

"Take it easy."
"Don't do KAATSU."
"Certainly don't do KAATSU at least for another year."
"Focus on the prescribed cardiac rehab at the hospital."
"Don't get your heart rate too high."
"You need to rest and take it day by day."

Munatones described his dilemma, "I was grateful for the much-appreciated advice of people who had heart attacks and those who treat them as a professional. Since they have the experience and were the medical professionals who saved me, I listened to their advice of course. But I still craved rehabilitating through swimming and KAATSU.

While cardiac rehabilitation traditionally involves pharmaceuticals of various kinds, rest, and walking on treadmills under medical supervision, I wanted to swim and do KAATSU. I wanted to take off my shoes and get in the water; I did not want to put my shoes on and hop on a stationary bike. I wanted to get wet; I did not want to perspire in a rehabilitation clinic. I wanted to swim with my buddies; I did not want to hang around people with cardiac issues.

I also wanted to do KAATSU to augment my swimming; I knew that by carefully and gradually inducing blood pooling in my limbs with the pneumatic KAATSU bands, that would be help me. I had spent years being mentored by Dr. Sato, the KAATSU inventor, and University of Tokyo Hospital cardiologists Drs. Nakajima and Morita on how to use KAATSU with cardiac rehab patients, so I was confident in what they taught me.

But I followed directions of my American doctors and very impatiently waited.

Finally, the day came in June when my wife gave me her permission to swim - and I felt that was also the go-ahead day to start KAATSU Cycles. It feel wonderful - and normal - to wake up before the sun rose and drive to the swimming pool in the dark. I could see the lights shining over the pool deck from a distance, a familiar sight. I knew my swimming buddies would park in the same spaces, walk slowly to the pool, and hop in the same lanes...as they have for decades. I knew the warm-up would be the same and the main set would be varied as usual.



























I was under strict directions to keep my heart rate low and swim cautiously. That was not to be a problem. Especially when I just sat on my couch at home or was typing emails at my desk and doing repeated KAATSU Cycles. I knew the metabolic and hormonal responses as a result of KAATSU would help me recover from my heart attack and stent implant in ways that were unknown in the United States
."



























Munatones described how he utilized swimming as a form of cardiac therapy. "I knew that I can easily control my swimming pace and heart rate by the speed of my kick, my stroke rate (arm turnover), my breathing pattern, the length and intensity of my breakouts, and the length or duration of swimming sets in the pool. For example, if I shifted from a 2-beat kick to a 6-beat kick, my heart rate would increase. If I increased my arm turnover, or if I breathed less frequently, or if I performed longer or faster breakouts, my heart rate would also increase.

So control over my swimming pace and heart rate was easy to manage - and I documented everything.

I wanted definitive information about my heart rate so I downloaded Cardiio, the free mobile app created by the MIT Media Lab, to my iPhone. I placed my iPhone next to the pool so I could easily grab it when I stopped to rest at the poolside. I checked my heart rate throughout the workout, but made notes during the main set when I would swim faster.

I also used the Masimo MightySat™ Fingertip Pulse Oximeter to check my pulse, respiratory rate, and heart rate recovery. All this data was invaluable and objective for how I was to conduct my swimming and KAATSU rehabilitation.
Initially during Week 1, I swam very slowly, barely kicking with a purposefully slow arm turnover. I only did open turns rather than flip turns and I stopped frequently. I kept my swimming distance to 2,000 - 2,500 yards (1828m - 2286m) in a short-course pool and was careful to never get out of breath.

During the first five swimming sessions, I kept my heart rate or beats per minute (bpm) to under 110 bpm [see below]. It felt easy and comfortable, but I really enjoyed just being back in the water with my swimming buddies. I also measured the same using the Masimo device while doing KAATSU Cycles at my home.


When I did the KAATSU Cycles while sitting, I noticed that my pulse rate would actually decrease the more KAATSU Cycles that I did while my oxygen saturation levels (SpO2) would increase. Because the KAATSU Cycles helped increase my vascular elasticity, this inverse relationship between my decreased pulse rate and increased SpO2 made sense."






































Data from Cardiio, taken by Munatones at poolside

Munatones explained his approach in the pool. "I gradually increased my controlled heart rate to a maximum of 130 bpm during Week 2 and increased it yet again to a maximum of 150 bpm during Week 3 - where the maximum will be maintained for the next six months. I checked my swimming pace after a 2-3 50-, 75- or 100-yard swims, depending on our main set. I made sure to document everything so I could show my cardiologist later. Although I was trained by Dr. Sato in Tokyo, I was not completely sure what data would result and what outcomes would occur - but I had 100% confidence that KAATSU and swimming would ultimately be helpful. To check my recovery, I did pace 100-yard swims to check my speed, pulse and heart rate recovery at the end of each swim practice.

As soon as I finished a swim set, I would stand up on the shallow end of the pool and quickly grab my iPhone to check my heart rate with the Cardiio app or Masimo device. After 60 seconds of rest, I checked my heart rate again. I had hoped that the differential between my maximum heart rate and my heart rate after 60 seconds would increase over time. I saved the data and then posted it on an Excel spreadsheet for future analysis.

During Weeks 1-3, I never got out of breath in the pool like I usually did in our main sets previously to my heart attack. Along with Dr. Lyle Nalli racing alongside me, we would push our pace to maximum exertion levels. But no longer. I was taking my aquatic rehabilitation casually and carefully in a controlled manner.

I am convinced that a lifetime of swimming with all its cardiovascular benefits helped me survive...and I thrived with the addition of KAATSU in my own form of cardiac rehab.

In addition to swimming five days per week, six weeks after my heart attack, I was also concurrently doing KAATSU, primarily on my arms, but also on my legs at least three times per week on dryland. I wanted to start KAATSU immediately after waking up from my coma, but others around me (e.g., wife) encouraged me to wait - and my cardiologist definitely did not even want me to start KAATSU.

Three weeks after my heart attack, I started doing easy and conservative KAATSU Cycles with low pressure regularly on my limbs - administered by myself in the comfort of my own home.

I am convinced that the combination of KAATSU and swimming is the ideal form of rehabilitation for my own cardiac issues. KAATSU allowed me to gain weight back (I had lost nearly 30 lbs. in the hospital), gain back my muscular strength and mass while swimming enabled me to maintain flexibility and improve my aerobic conditioning
."

So much so that the 57-year-old heart attack survivor was able to 50x100 @ 1:15 holding a good swimming pace - credit, he strongly believes, to the daily regimen of KAATSU Cycles, a protocol developed by Dr. Sato and his colleagues at the University of Tokyo Hospital years ago.



Three years after his heart attack, Munatones prepared for the 50x100 @ 1:15 set by occasionally doing KAATSU Aqua burpees (1 lap butterfly + pull-ups performed to muscular failure; followed by 2nd lap freestyle; followed by 3rd lap of butterfly + push-ups on deck performed to muscular failure; finishing with 4th lap of freestyle).

CAUTION: It is EXTREMELY important to note that Munatones had the benefit of 16 years of mentorship and guidance by experienced cardiologists in the use of KAATSU in Japan before he used KAATSU on himself as a form of cardiac rehab. Patients must discuss this application with their own cardiologists and receive the approval of their own cardiac rehabilitation therapists before attempting this application on themselves.

Copyright © 2014 - 2019 by KAATSU Global

Monday, November 25, 2019

Michael Andrew's Race Day Recovery, Everyday Training With KAATSU



19-year-old world-class swimmer Michael Andrew talks about how he uses the original KAATSU Master and the KAATSU Cycle mode for recovery (beginning at 9:59 in the above video).

It is important to note that he - and many other athletes in heavy training or during a competition - use the KAATSU Cycle mode before going to bed or taking a nap. The KAATSU Cycle mode is a repeated inflation and deflation of the KAATSU Air Bands. The pneumatic bands are inflated at subsequently higher and higher pressures so an increasingly amount of blood is engorged in the limbs. This purposefully mechanical process is essential to enable the production of hormones and metabolites.



Andrew talks about how he uses the KAATSU Master and KAATSU Cycle mode (beginning at 2:51 in the above video) to prepare for vigorous training. The repeated cyclical process enables a very gradual engorgement of blood in the limbs so the body becomes very ready for a rigorous workout.

At 6:05 in the above video, he also talks about how he uses the pneumatic KAATSU Air Bands for various aspects of his training - from swimming fast to starts off the blocks.

At 12:59 in the above video, he is looking to reach his race pain threshold - that feeling while he goes all out where the body tells the brain to slow down or stop - and keep going with his inflated KAATSU Air Bands.

Athletes can divide their use of KAATSU in three primary ways:

1. Athletic Performance Improvement
2. Recovery
3. Rehabilitation

Athletic performance improvement can include a focus on speed, strength, stamina, range of motion, or technique. Each goal can require a different level of pressure. For example, aerobic exercise - like running, cycling or swimming - will require a lower pressure than anaerobic exercise. Stamina work dictates a lower pressure than sprint work. Stretching or range of motion exercises and technique work (e.g., sprinting or swimming race starts, baseball or golf swings, basketball or ice hockey shots, wrestling or boxing moves) can depend on the amount of work or ability to handle different pressures.

In the athletic performance realm, KAATSU should only continue until muscular fatigue is reached or proper technique is unable to be sustained. Ideally, that period can be anywhere from 5-12 minutes - and many times, even less time than that. That is, there is no need to continue KAATSU'ing while your body is so fatigued that poor technique is practiced.

Recovery can be repeated KAATSU Cycles after a vigorous workout or a game/performance - or even before going to bed. In these cases, the KAATSU Cycles should start at lower pressures (e.g., Group Low) and then gradually build up on each KAATSU Cycle. This gradual increase in pressure is key. On the KAATSU Cycle 2.0, this means that the athletes start at Group Low (the lowest pressure setting) on the first KAATSU Cycle and then Group Medium, Group High, Pro Low, Pro Medium, and Pro High on subsequent KAATSU Cycles.

If you want to improve your sleep quality, do simple exercises (e.g., forward and backward shoulder rolls, triceps stretching) while doing 2-5 bouts of conservative (i.e., low pressure) KAATSU Cycles.

For rehabilitation from a surgery or a muscle strain, back pain, broken bone or ligament tear, many repeated KAATSU Cycles 2 or even 3 times a day is extraordinarily helpful. This blog has several examples of specific protocols for rehabilitation of these such injuries.

In general, rehabilitation of capillary-poor body parts (e.g., ligaments, tendons) requires higher pressures and more frequent/numerous KAATSU Cycles than capillary-rich body parts (e.g., muscle).

Copyright © 2014 - 2019 by KAATSU Global

Twice Daily KAATSU Usage By Bulletproof



Purple Heart recipient Joe Lowrey of Long Beach Wilson High School in Long Beach, California has been using KAATSU daily for nearly two years.

While serving with the 7th Special Forces Group on July 7th 2014, the U.S. Army Green Beret took a bullet to the head in 2014 (read his story here). The injury occurred during Lowrey’s third deployment as he was manning the gun turret on top of a truck during an intense firefight against Taliban insurgents.

After surprising his colleagues and the medical staff in hospitals in Afghanistan and Germany, then later the Walter Reed Army Medical Center in Washington D.C. by surviving the traumatic brain injury, his ability to do simple movements - standing up, walking, using his left arm - was significantly hampered or impossible.

But after two years of twice daily KAATSU Cycles and KAATSU Training (morning and night on both arms and legs), the retired Sergeant 1st Class has improved dramatically, both physically and cognitively.

"I started eating right, going keto, and getting good sleep," says Lowrey. "I use all kinds of biohacks, but I always try to do KAATSU in the morning with my caregiver and before I go to bed at night. I jokingly tell my buddies that Dave Asbrey of Bulletproof took my name. I am the one who is bulletproof."






























U.S. Army Green Beret Sergeant 1st Class Joseph Lowrey prior to his traumatic brain injury.

Copyright © 2014 - 2019 by KAATSU Global

Friday, November 22, 2019

Improve Muscle Tone, Increase Muscle Size Without Weights




53-year-old Eliot Tawil, 71-year-old Dr. Yoshiaki Sato, female swimmers, and 34-year-old paraplegic Joe Lowrey (see here) demonstrate daily that muscle tone can be improved and muscle size, strength and girth can be increased without weights, using KAATSU.

The key is to move your muscles very slowly while contracting your muscles as much as possible in both the negative and positive directions.s can be done with simple biceps curls, walking on the beach barefooted, or swimming slowly.

But this form of muscle engagement with KAATSU Cycles (repeated intermittent pressure within the pneumatic KAATSU Air Bands) or KAATSU Training (with sustained pressure in the pneumatic KAATSU Air Bands) is most often performed by patients with broken limbs in a cast, people recovering from a surgery, bedridden patients, paraplegics, and those who are otherwise incapable or unmotivated to use weights or even resistance bands.

71-year-old Dr. Yoshiaki Sato has used KAATSU daily for over 50 years.



































Copyright © 2014 - 2019 by KAATSU Global

Thursday, November 21, 2019

Slowly But Surely When Using The KAATSU Cycle 2.0



Green Beret and Purple Heart recipient Joe Lowrey finished off his physical therapy session at the Long Beach Veterans Affairs Hospital with several KAATSU Cycles on the new KAATSU Cycle 2.0.

Under the guidance of KAATSU Master Specialist David Tawil, Lowrey started out at a very low, conservative pressure (Group Low at 80 SKU on the first repetition of the KAATSU Cycle 2.0) for the first 4 minute 40 second KAATSU Cycle. He continued doing additional KAATSU Cycles, each time increasing the pressures with the six pre-set KAATSU Cycle pressure levels.

Lowrey stepped up the pressure to the Group Medium and High levels on the next two Cycles. Then he gradually increased to higher pressures on the Pro mode (that ranges from 180 to 400 SKU) over the next three Cycles.

The effect was a hormonal and metabolic response that enabled him to reach his maximum flexibility of his left arm and shoulder, and maximum relaxation of his injured left arm.

Copyright © 2014 - 2019 by KAATSU Global

Wednesday, November 20, 2019

1. Using the KAATSU Cycle 2.0 - KAATSU Basics



The new KAATSU Cycle 2.0 is the second-generation KAATSU equipment.

The KAATSU Cycle 2.0 is the smallest, quietest, most powerful KAATSU device yet - enabling people of all ages, abilities and backgrounds - to comfortably, safely and effectively do the patented KAATSU Cycle modality or the original KAATSU Training.

The new device can accelerate training when time is of the essence - at home, on the road during travel, at an airport, in the office while increasing strength, stamina, speed and range of motion, and improving circulation. Users can exercise, recover from jetlag, vigorous workouts and competition, and rehabilitate from injuries and surgery anytime and anywhere at their convenience.

Ageing Baby Boomers can tone muscle and improve their BMI (Body Mass Index) and Olympic athletes can gain strength without using weights while lessening the risk of injury to joints and muscles.

The pneumatic KAATSU Air Bands can also be untethered (disconnected) from the KAATSU Cycle 2.0 device so athletes and physical therapy patients can train bilaterally and separate from the device itself - with personally customized pressures appropriate to the age, condition and goals of the user.

Copyright © 2014 - 2019 by KAATSU Global

2. Using the KAATSU Cycle 2.0 - Turning On and Off



KAATSU was invented by Dr. Yoshiaki Sato of Tokyo, Japan in a flash of inspiration in 1966.

After decades of self-experimentation, testing at the University of Tokyo Hospital, and vetting by hundreds of physicians, academic researchers and scientists in Japan and China, KAATSU was introduced in the United States in 2014. KAATSU has since expanded to 48 countries around the world with many users expected to participate in the 2020 Tokyo Olympic Games - thereby, bringing back a Japanese invention to Tokyo where it all began.

The KAATSU Cycle 2.0 is the most recent culmination of over 50 years of expertise of Dr. Sato, his medical and scientific colleagues and collaborators, and thousands of coaches, therapists and trainers worldwide.

It can fit in the palm of your hand or in your pocket, but it also has a clip so you can use it in the gym or while walking, running, spinning, skating, stretching or doing any number of movements from yoga to physical therapy.

To turn on and off the KAATSU Cycle 2.0, press the ON/OFF button on a Long Hold (3 seconds).

In order to check and recharge the battery, there are four bars on the right side of the LED screen indicate a full battery life. When the bars decrease, the battery life is reduced. In order to recharge the battery, plug in the USB Type-C connector to a laptop or to the Power Adapter that is plugged into an electric outlet.

Copyright © 2014 - 2019 by KAATSU Global

3. Using the KAATSU Cycle 2.0 - KAATSU Safety



The KAATSU Cycle 2.0 is the next-generation KAATSU equipment based on 5 decades of testing and use by individuals up to the age of 104 years.

It has a unique and unprecedented safety track record with over 20 million individual KAATSU session in 48 countries around the globe to date.

The KAATSU protocols, including those for cardiac rehabilitation patients, were tested and proven by cardiologists at the University of Tokyo Hospital over a 10-year period. Their work resulted in several dozens of academic papers published in peer-review journals.

Copyright © 2014 - 2019 by KAATSU Global

4. Using the KAATSU Cycle 2.0 - Six Pre-set KAATSU Pressures



The KAATSU Cycle 2.0 has six pre-set pressures for individuals to use.

KAATSU Cycle is a patented, proprietary method where the KAATSU Air Bands repeatedly inflate and deflate 8 times ("repetitions"). The inflation period is 30 seconds and the deflation period is 5 seconds. One complete KAATSU Cycle with 8 repetitions is 4 minutes 40 seconds in duration.

On top of the device, users can select Low, Medium and High levels. On the face of the device, users can either select the G (Group) mode that offers lower pressures) or P (Professional mode that offers high pressures).

The KAATSU Cycle 2.0 uses a combination of G or P pressures at either the Low, Medium or High levels.

So GL means Group Low. GM means Group Medium. GH means Group High. Likewise, PL means Professional Low. PM means Professional Medium. PH means Professional High. Each level offers incrementally higher pressures. KAATSU users should only use the optimal pressures appropriate to them. But everyone should start at the GL level and then increase as they see fit.

In the midst of the KAATSU Cycle, the pressure increases by 10 SKU (Standard KAATSU Unit) in each subsequent repetition. There are 8 repetitions per each Cycle. This gradual increase in pressure is safe and optimal - and leads to a healthful production of metabolites and hormones. The pressures of each of the 8 repetitions are as follows (from lowest to highest):

Group Low SKU pressure: 80 - 90 - 100 - 110 - 120 - 130 - 140 - 150
Group Medium SKU pressure: 130 - 140 - 150 - 160 - 170 - 180 - 190 - 200
Group High SKU pressure: 230 - 240 - 250 - 260 - 270 - 280 - 290 - 300
Professional Low SKU pressure: 180 - 190 - 200 - 210 - 220 - 230 - 240 - 250
Professional Medium SKU pressure: 280 - 290 - 300 - 310 - 320 - 330 - 340 - 350
Professional High SKU pressure: 330 - 340 - 350 - 360 - 370 - 380 - 390 - 400

Copyright © 2014 - 2019 by KAATSU Global

5. Preparing to Use the KAATSU Cycle 2.0 - Placing the KAATSU Air Bands on Your Arms



The proper placement of the KAATSU Air Bands is absolutely critical to the safety and efficacy of the KAATSU equipment. There is only one proper position for the KAATSU Air Bands on the upper body.

Place the KAATSU Air Bands over your clothes.

The KAATSU Air Bands on your arms should be placed above your biceps and above your triceps, but below your deltoids (shoulder muscles) near your armpit.

Even if you have tendonitis in your elbow and are rehabilitating, or broke your finger or ribs, or want to develop your trapezius muscle, you still place the KAATSU Air Bands in the same position:

* above your biceps
* above your triceps
* below your deltoids (shoulder muscles)
* near your armpit

The effects of KAATSU are systemic. That is, there are only two places where you should position the KAATSU Air Bands: on your upper arms and upper legs. Any other location is wrong and can lead to problems.

The pneumatic KAATSU Air Bands must be connected to the KAATSU Cycle 2.0 device with the translucent connector tubes.

You should hear a small audible click when the tube connector is properly connected with the KAATSU Air Bands. This click ensures the lock is air tight.

Copyright © 2014-2019 by KAATSU Global

6. Preparing to Use the KAATSU Cycle 2.0 - Placing the KAATSU Air Bands on Your Legs



The proper placement of the KAATSU Air Bands is absolutely critical to the safety and efficacy of the KAATSU equipment. There is only one proper position for the KAATSU Air Bands on your lower body.

Place the KAATSU Air Bands over your pants or shorts.

The KAATSU Air Bands on your legs should be placed should be placed above your quadriceps (i.e., front of your leg) and hamstrings (i.e., back of your legs), high up on your legs at an angle near your groin.

Even if you rehabilitating from a knee surgery, or broke your toe or tibia, or want to develop your calf muscles, you still place the KAATSU Air Bands in the same position:

* above your quadriceps
* above your hamstrings
* high up on your legs at an angle (that follows a bikini or briefs line)
* near your groin

The effects of KAATSU are systemic. That is, there are only two places where you should position the KAATSU Air Bands: on your upper arms and upper legs. Any other location is wrong and can lead to problems.

The pneumatic KAATSU Air Bands must be connected to the KAATSU Cycle 2.0 device with the translucent connector tubes.

Copyright © 2014-2019 by KAATSU Global

7. Preparing to Use the KAATSU Cycle 2.0 - Checking Your Correct Arm Band Pressure



The KAATSU Air Bands should be placed snugly on your upper arms. Snug - but not tight.

When you put on the KAATSU Air Bands on your arms, you should be able to place one finger between your skin and the KAATSU Air Bands. If you can place two or more fingers between your skin and the KAATSU Air Bands, the bands are too loose and you may want to slightly tighten the KAATSU Air Bands.

However, if you manually tighten the KAATSU Air Bands too much, you will not be able to place a finger between your skin and the KAATSU Air Bands. In this case, slightly loosen up the bands. KAATSU Air Bands are elastic Blood Flow Moderation bands with an inner air bladder; KAATSU Air Bands are neither a tourniquet or blood pressure cuff.

Occlusion training or blood flow restriction (BFR) training use tourniquets and blood pressure cuffs in order to restrict arterial flow (i.e., blood flow from the torso to the limbs). This is NOT what KAATSU Air Bands do. KAATSU Air Bands were specifically designed and engineered to modify venous flow (i.e., blood flow from the limbs back to the torso). This is a major and very important difference.

In order to confirm that your pressure is safe and optimized and your bands are on adequately tightly enough, you can check your Capillary Refill Time (CRT). On your arms, press your thumb into the base of the palm of your hand. The skin will temporarily blanch (i.e., go white) and then will refill back up with blood and return to normal color.

The duration of time for the blood to refill and the blanched spot to return to color should be between 1-3 seconds. If your skin does not turn back to its normal color within 3 seconds, the bands are on too tightly and should be loosened. If your skin is so engorged with blood that the blanched spot returns to color less than a second, that is OK too. When the color of your arms turns pink (or becomes rosy red or even a purple color), it means that your capillaries are thoroughly engorged in blood, thereby improving your circulation.

Copyright © 2014-2019 by KAATSU Global

8. Preparing to Use the KAATSU Cycle 2.0 - Checking Your Correct Leg Band Pressure



The KAATSU Air Bands should be placed snugly on your upper legs. Snug - but not tight.

When you put on the KAATSU Air Bands on your legs, you should be able to place one finger between your skin and the KAATSU Air Bands. If you can place two or more fingers between your skin and the KAATSU Air Bands, the bands are too loose and you may want to slightly tighten the KAATSU Air Bands.

However, if you manually tighten the KAATSU Air Bands too much, you will not be able to place a finger between your skin and the KAATSU Air Bands. In this case, slightly loosen up the bands. KAATSU Air Bands are elastic Blood Flow Moderation bands with an inner air bladder; KAATSU Air Bands are neither a tourniquet or blood pressure cuff.

Occlusion training or blood flow restriction (BFR) training use tourniquets and blood pressure cuffs in order to restrict arterial flow (i.e., blood flow from the torso to the limbs). This is NOT what KAATSU Air Bands do. KAATSU Air Bands were specifically designed and engineered to modify venous flow (i.e., blood flow from the limbs back to the torso). This is a major and very important difference.

In order to confirm that your pressure is safe and optimized and your bands are on adequately tightly enough, you can check your Capillary Refill Time (CRT). On your legs, press your thumb into your thigh (quadriceps) just above your knee (patella) if you are wearing shorts. If you are wearing leggings or long pants, press your thumb into your calf near your ankle. The skin will temporarily blanch (i.e., go white) and then will refill back up with blood and return to normal color.

The duration of time for the blood to refill and the blanched spot to return to color should be less than 3 seconds. If your skin does not turn back to its normal color within 3 seconds, the bands are on too tightly and should be loosened. When your leg turns a pink color (or rosy red or even a purple tone), this means that your capillaries are thoroughly engorged in blood, thereby improving your circulation.

Copyright © 2014-2019 by KAATSU Global

9. Using the KAATSU Cycle 2.0 - KAATSU 3-Point Exercises for Your Arms



KAATSU 3-point Exercises are a fundamental part of the standard KAATSU protocol for the arms.

The KAATSU 3-point Exercises were invented in the 1970s by Dr Sato. These simple exercises have been performed safely and effectively among millions of individual KAATSU sessions among people of all ages and abilities with myriad physical conditions or ailments.

The KAATSU 3-point Exercises can be performed while you are either doing KAATSU Cycles (tethered or connected to the KAATSU Cycle 2.0) or KAATSU Training (untethered or disconnected to the KAATSU Cycle 2.0).

KAATSU Arm 3-point Exercises

The KAATSU 3-point Exercises for the arms involves Hand Clenches, Biceps Curls and Tricep Extensions [illustrations on left].

Each set of exercises can be done 3-4 times each with a maximum of 20 seconds rest between each set. Ideally, the number of repetitions for each exercise decreases before you reach muscular or technical failure* (or fatigue).

That is, an ideal set would be 25-30 repetitions on set #1, 10-15 repetitions on set #2, and 5-10 repetitions on set #3. Even if only 1-2 repetitions are completed on the last set, this failure signal sent to the central nervous system is one of the desired outcomes of KAATSU.

* Technical failure is defined when you start to do improper technique (movement) due to an increasing sense of fatigue. At this point, the set should be stopped.

Copyright © 2014-2019 by KAATSU Global

10. Using the KAATSU Cycle 2.0 - KAATSU 3-Point Exercises for Your Legs​



KAATSU 3-point Exercises are a fundamental part of the standard KAATSU protocol for the legs.

The KAATSU 3-point Exercises were invented in the 1970s by Dr Sato. These simple exercises have been performed safely and effectively among millions of individual KAATSU sessions among people of all ages and abilities with myriad physical conditions or ailments.

The KAATSU 3-point Exercises can be performed while you are either doing KAATSU Cycles (tethered or connected to the KAATSU Cycle 2.0) or KAATSU Training (untethered or disconnected to the KAATSU Cycle 2.0).

The KAATSU 3-point Exercises for the legs are either defined as Standard or Advanced.

The Standard KAATSU 3-point Exercises for the legs involves Toe Curls, Toe Raises, and Heel Raises. These exercises are all performed while you are seated comfortably with good posture on a chair. In general, these exercises are preferred for older or less fit individuals or those just starting an exercise program or KAATSU.

The Toe Curls and Toe Raises can be done without shoes on. The Heel Raises can be performed while either sitting or standing.

Especially for Baby Boomers and adults who are being reconditioned back to a state of wellness through a simple exercise program, the KAATSU 3-point Exercises can consist of their entire KAATSU training program.

Each set of exercises should be done 3-4 times each with a maximum of 20 seconds rest between each set. Ideally, the number of repetitions for each exercise decreases before you reach muscular or technical failure* (or fatigue).

That is, an ideal set would be 25-30 repetitions on set #1, 10-15 repetitions on set #2, and 5-10 repetitions on set #3. Even if only 1-2 repetitions are completed on the last set, this failure signal sent to the central nervous system is one of the desired outcomes of KAATSU.

* Technical failure is defined when you start to do improper technique (movement) due to an increasing sense of fatigue. At this point, the set should be stopped.

Copyright © 2014-2019 by KAATSU Global

11. Using the KAATSU Cycle 2.0 - Advanced KAATSU Leg Exercises



KAATSU 3-point Exercises are a fundamental part of the standard KAATSU protocol for the legs.

The KAATSU 3-point Exercises were invented in the 1970s by Dr Sato. These simple exercises have been performed safely and effectively among millions of individual KAATSU sessions among people of all ages and abilities with myriad physical conditions or ailments.

The KAATSU 3-point Exercises can be performed while you are either doing KAATSU Cycles (tethered or connected to the KAATSU Cycle 2.0) or KAATSU Training (untethered or disconnected to the KAATSU Cycle 2.0).

The KAATSU 3-point Exercises for the legs are either defined as Standard or Advanced.

The Advanced KAATSU 3-point Exercises for the legs are performed by more fit or active individuals or for those individuals with more experience in KAATSU. The 3 Advanced Exercises includes Heel Raises, Standing Leg Curls, and Non-lock Quarter Squats.

The Heel Raises can be done while sitting or standing. The Standing Leg Curls can be performed while standing and holding onto a chair or balancing against a wall. The Non-lock Quarter Squats (or "chair touches") can be performed while bending the knees to touch a chair and then popping back up.

Ideally, the squats are "non-lock" (partial extension) so that your muscles are constantly engaged without rest while your knees are not locked straight (i.e., in a full extension). This will build up fatigue more quickly.

Especially for Baby Boomers and adults who are being reconditioned back to a state of wellness through a simple exercise program, the KAATSU 3-point Exercises can consist of their entire KAATSU training program.

Each set of exercises should be done 3-4 times each with a maximum of 20 seconds rest between each set. Ideally, the number of repetitions for each exercise decreases before you reach muscular or technical failure* (or fatigue).

That is, an ideal set would be 25-30 repetitions on set #1, 10-15 repetitions on set #2, and 5-10 repetitions on set #3. Even if only 1-2 repetitions are completed on the last set, this failure signal sent to the central nervous system is one of the desired outcomes of KAATSU.

* Technical failure is defined when you start to do improper technique (movement) due to an increasing sense of fatigue. At this point, the set should be stopped.

Copyright © 2014-2019 by KAATSU Global

12. Using the KAATSU Cycle 2.0 - KAATSU Core Exercises





It is not intuitive, but KAATSU Air Bands can be placed on your upper arms and upper legs for systemic effects that are felt and seen throughout your body, including your core and lower back.

Many individuals are not motivated to do planks, crunches and other forms of abdominal work. Instead, KAATSU users can do a number of simple KAATSU exercises to strengthen their lower back and tighten their core.

Core and lower back exercises can comprise of your entire KAATSU training session for the day. Alternatively, core and lower back exercises can be an addition to your typical KAATSU sessions.

Core & Lower Back #1 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs to your Optimal SKU.
3. Sit straight up in a chair or couch with your hips near the edge.
4. Slowly exhale and slowly lean forward, tightening your abdominal muscles as strongly as possible until your stomach is close to your legs.
5. Hold and then slowly inhale air on your return to a sitting position with good posture.
6. Repeat as desired.

Core & Lower Back #2 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate SKU.
2. Inflate your KAATSU Air Bands on your legs to your Optimal SKU.
3. Stand on one foot, balancing only on your other leg for as long as possible.
4. When your balance is lost, rest for 10-20 seconds and repeat two more times.
5. After 3 times, balance on your other foot.
6. This act of balancing will create instability in your core and will help strengthen your stomach and lower back.

Core & Lower Back #3 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs to the Optimal SKU.
3. Place a book on your head and walk slowly until the book falls off.
4. Rest 10-20 seconds and repeat the walk again two more times with the book on your head.
5. Walking straight slowly, especially on an uneven surface like a sandy beach, will create instability in your core and will help strengthen your stomach and lower back.

Core & Lower Back #4 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate SKU.
2. Inflate your KAATSU Air Bands on your legs to your Optimal SKU.
3. Stand on one foot while holding a water bottle in each hand.
4. Hold the water bottle in your outstretched arms and stand as long as possible on one leg.
5. When your balance is lost, rest 10-20 seconds and repeat two more times.
6. After 3 times, balance on your other foot.
7. In order to make this exercise more difficult, move your outstretched arms left and right, and up and down in an asymmetric manner while balancing on one foot.

Core & Lower Back #5 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Do planks as usual.
4. Alternatively, tighten the KAATSU Air Bands on your arms at your Optimal SKU and do planks as normal.

Core & Lower Back #6 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly bring one leg one up to your stomach and hold. Grab your knee with your arms to stretch your back.
4. Repeat as desired.
5. Continue to lie on your back and slowly pull both your legs up to your stomach and hold. Grab your knees with your arms to stretch your back.
6. Repeat as desired.

Core & Lower Back #7 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly lift your hips off the floor and hold. Bring your hips to the ground and repeat as desired.

Core & Lower Back #8 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly lift both your feet off the ground and hold. Repeat as desired.
4. Lie on your back, lift both your feet off the ground, and kick your feet slightly off the ground. Repeat as desired.

Core & Lower Back #9 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly pandiculate (i.e., stretch and stiffen your trunk and limbs, extending your toes, feet, arms and hands as you do upon waking).
4. Repeat as desired.

Core & Lower Back #10 Exercise
1. KAATSU Aqua Sit-ups are used by competitive aquatic athletes with a Bosu Ball. 2. Start horizontal in the water while grabbing onto a Bosu Ball; then climb on top of the Bosu Ball. Do 3 sets to failure.



Copyright © 2014-2019 by KAATSU Global

13. Using the KAATSU Cycle 2.0 - Bedtime KAATSU



In order to reduce the effects of jet lag and battle insomnia, or to relieve stress before bedtime, especially when traveling internationally or crossing several time zones, the KAATSU Cycle 2.0 can work wonders.

Before bedtime or after checking into your hotel during travel, you can properly utilize the KAATSU Cycle 2.0 as follows:

›› Be very well-hydrated before doing KAATSU Cycles.
›› Do KAATSU Cycles in your hotel room before going to bed on your first few evenings in your new location.
›› Be conservative with your pressure. The effects will occur despite a lower-than-normal pressure.
›› Rest at least 20 seconds between each set and each exercise.
›› Do not go to muscular failure with these protocols; the goal is to become relaxed.

Upper Body Exercises:
1. Place the KAATSU Air Bands on your upper arms.
2. Do 2-4 KAATSU Cycles while doing any the following exercises:
* Forward Shoulder Rolls
* Backward Shoulder Rolls
* Head Rotations
* Tricep Muscle Stretches
* Deltoid Muscle Stretches
3. Do 20-30 Forward Shoulder Rolls in a steady motion. Breathe deeply and relax while the bands are deflated. Repeat as desired.
4. Do 20-30 Backward Shoulder Rolls in a steady motion. Breathe deeply and relax while the bands are deflated. Repeat as desired.
5. Slowly roll the head forwards and backwards. Then slowly roll your head to the left and then to the right. Then slowly roll your head in a clockwise direction and then in a counterclockwise direction while the bands are inflated. Breathe deeply and relax while the bands are deflated. Of course, skip this exercise if rotating your head causes dizziness.
6. Stretch your triceps muscles on your left and right arms while the bands are inflated.
7. Stretch your deltoid muscles on left and right shoulders while the bands are inflated.
8. Stretch your upper body or torso as you desire and are able.

Lower Body Exercises:
1. Place the KAATSU Air Bands on your upper legs.
2. Do 2-4 KAATSU Cycles while simply sitting or stretching, meditating, reading or watching entertainment.

Some of these exercises are demonstrated below. These same exercises can be done in your office while as work to relieve stress and get some exercise during the day when you are sitting and being sedentary all day long.



Copyright © 2014-2019 by KAATSU Global

14. Using the KAATSU Cycle 2.0 - KAATSU Training Mode



While the KAATSU Cycle modality is the primary feature of the KAATSU Cycle 2.0, the device is also versatile and can also be used for KAATSU Training.

In order to change from KAATSU Cycle to the KAATSU Training mode, place the device in its "neutral position". That is, press the middle ON/OFF button so only the Red Light is on. The G and P lights should be off. CYCLE appears on the LED screen.

Press the LOW (L) button with a Long Hold for 3 seconds. TRAINING will automatically appear on the LED screen.

Press PRO (P) on a Short Hold for 1 second. T 15-200 appears with the number 200 flashing. T indicates the Training mode. 10 indicates a maximum of 10 minutes to use. 200 indicates the default SKU level in the KAATSU Training mode.

Press the ON/OFF button to start KAATSU Training at the default level of 200 SKU for 10 minutes. To stop KAATSU Training, press the ON/OFF button.

In order to increase the pressure level from the default 200 SKU in the KAATSU Training mode, press the PRO (P) button to increase the SKU level by 10 SKU. Repeatedly press PRO (P) button to increase the SKU levels by more than 10 SKU. Each press will increase the SKU by 10.

In order to decrease the pressure level from the default 200 SKU in the KAATSU Training mode, press the GROUP (G) button to decrease the SKU level by 10 SKU. Repeatedly press GROUP (G) to decrease the SKU levels by more than 10 SKU. Each press will decrease the SKU by 10.

To set a new SKU level, press the ON/OFF button and the device will automatically inflate to your new desired KAATSU Training SKU level.

Copyright © 2014-2019 by KAATSU Global

15. Using the KAATSU Cycle 2.0 - KAATSU Training Untethered



While the KAATSU Cycle modality is the primary feature of the KAATSU Cycle 2.0, the device is also versatile and can also be used for KAATSU Training.

Only use the KAATSU Training mode for a maximum of 15 minutes on your arms and a maximum of 20 minutes on your legs. This should be more than sufficient time to achieve your goals - whether it is a runner, swimmer or cyclist sprinting or doing some interval workouts, or to build muscle with resistance exercises, or to work on certain movements or athletic techniques (for a dancer, a golfer, tennis player, or basketball player).

The KAATSU Air Bands are made of neoprene and can get wet or be used in a pool. But do not depress the connector valve in the water or else water will seep into the internal air bladder.

Use the KAATSU Training mode until you have reached your maximum fatigue or your technique is failing within the maximum time limit.

Copyright © 2014-2019 by KAATSU Global