Wednesday, November 20, 2019

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.

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