Tuesday, February 4, 2020

KAATSU Specialist Series: Much More Than Muscles



A quick Google search of KAATSU will result in plenty of young men and bodybuilders focusing a muscle building.

This result - however desirable by those who want big biceps - is like purchasing a car for its radio. The car offers so many more benefits than simply listening to music. Similarly, KAATSU offers so many more benefits than building biceps.

Depending on the protocols and pressures used, KAATSU is useful for:

1. Improving stamina
2. Improving speed
3. Increasing strength
4. Increasing size
5. Improving sleep
6. Improving recovery
7. Improving metabolism

Key Points

Improving Stamina:
* In order to improve stamina, do KAATSU during aerobic exercise (e.g., running, jogging, walking, swimming, rowing, high intensity training, cycling, boxing) after an initial warm-up with KAATSU Cycles.
* Be very well hydrated before and while wearing KAATSU Air Bands.
* Select a specific distance/duration (e.g., 100 meters in a pool or 1 km on land or a 3-minute round), a relatively low SKU pressure for you (e.g., 150 SKU), and a pace/interval time (e.g., 5 sets of 100m swim every 2 minutes or 3 repeats of 1 km jogging every 4 minutes).
* Do this set within your normal workout routine.
* At the beginning, it is best to be very conservative and select parameters that you can achieve without maximum effort.
* Repeat this set at least 3 times per week until the pace/intensity becomes relatively easy with your given distance, pace/interval, and pressure.
* When the set can be performed moderately well, then slightly increase your SKU pressure and repeat the set at least 3 times per week (over the course of weeks) until the increased pace/intensity also becomes relatively easy.
* Continue increasing your pace/intensity and SKU pressure over a series of weeks or months.
* Always recover by doing KAATSU Cycles after your workout.
Note 1: you can think of this as high-altitude training. Every time that you increase the SKU pressure, it is similar to training at the same pace/interval over the same distance/duration at higher and higher altitudes.
Note 2: you can use this basic concept whether you are an Olympic runner or an older person simply trying to improve your stamina to climb a mountain or complete a local race.

Improving Speed:
* In order to improve speed, do KAATSU Training during sprint sets after an initial warm-up with KAATSU Cycles.
* Be very well hydrated before and while wearing KAATSU Air Bands.
* Select a specific distance (e.g., 20 - 200 meters), a relatively high SKU pressure for you (e.g., 250 SKU), and an intensity level.
* Do this KAATSU Training set within your normal workout routine.
* At the beginning, it is best to be conservative and select parameters that you can achieve with moderate effort.
* Repeat this set at least 3 times per week until your desired speed becomes achievable given your distance, pressure, and intensity.
* When you are satisfied with your speed levels, then slightly increase your SKU pressure and repeat the set at least 3 times per week (over the course of weeks or months) until your speed has reached the next plateau.
* Continue increasing your intensity and SKU pressure over a series of months.
* Always recover by doing KAATSU Cycles after your KAATSU Training workout.
Note 1: you can think of this as a means of maintaining your speed in a race. Every time that you increase the SKU pressure, it is similar to moving at the same speed later and later in the race.
Note 2: you can use this concept whether you are an Olympic runner or an older person trying to improve your speed in the game of tennis or basketball or swimming.

Increasing Strength:
* In order to increase strength, select a specific move or weight and a relatively high SKU pressure for you (e.g., 250 SKU) after doing an initial warm-up with 3-4 KAATSU Cycles.
* Be very well hydrated before and while wearing KAATSU Air Bands.
* Do 3-4 sets of the specific movement that you wish to improve upon - or do 3-4 sets with a very light weight (1-10 kg) that you wish to improve upon - with KAATSU Air Bands on.
* Do many repetitions on the first set (e.g., 30-80). This first set is called Priming The Pump.
* Rest 20-30 seconds (only). Note that your muscles will be fatigued and you will not be fully recovered.
* Do as many repetitions as you can on the second set (e.g., 15-30). This total number of repetitions should be fewer than the first set.
* Rest 20-30 seconds (only). Note that your muscles will be fatigued and you will not be fully recovered.
* Do as many repetitions as you can on the third set (e.g., 5-15). This total number of repetitions should be fewer than the second set.
* Rest 20-30 seconds (only). Note that your muscles will be fatigued and you will not be fully recovered.
* Do as many repetitions as you can on the fourth set (e.g., 1-5). This total number of repetitions should be fewer than the third set.
* The second, third and fourth sets will be difficult and your muscles will be fatigued.
* But these sets are critical for building strength.
* Do this set within your normal workout routine.
* Repeat this set at least 3-4 times per week.
* When you are satisfied with your strength levels, then slightly increase your SKU pressure and repeat the same protocols at least 3 times per week (over the course of months) until your strength has reached the next plateau.
* Always recover by doing KAATSU Cycles after your workout.
Note: move relatively quickly while doing KAATSU.

Increasing Size:
* In order to increase size, select a series of specific exercises centered around that body part (e.g., biceps or glutes) after doing an initial warm-up with 3-4 KAATSU Cycles.
* Be very well hydrated before and while wearing KAATSU Air Bands.
* Do 3-4 sets of each specific exercise for that body part.
* Slowly do many repetitions on the first set (e.g., 30-80). Contract your muscles in both the positive and negative directions. This first set is called Priming The Pump.
* Rest 20-30 seconds (only). Note that your muscles will be fatigued and you will not be fully recovered.
* Slowly do as many repetitions as you can on the second set (e.g., 15-30). Contract your muscles in both the positive and negative directions. This total number of repetitions should be fewer than the first set.
* Rest 20-30 seconds (only).
* Slowly do as many repetitions as you can on the third set (e.g., 5-15). Contract your muscles in both the positive and negative directions. This total number of repetitions should be fewer than the second set.
* Rest 20-30 seconds (only).
* Slowly do as many repetitions as you can on the fourth set (e.g., 1-5). Contract your muscles in both the positive and negative directions. This total number of repetitions should be fewer than the third set.
* Rest 20-30 seconds (only) and move onto your next exercise.
* The second, third and fourth sets will be difficult and your muscles will be fatigued and may start to quiver.
* Do this set within your normal workout routine.
* Repeat this set at least 3-4 times per week.
* When you are satisfied with your increased size, then slightly increase your SKU pressure and repeat the same protocols at least 3 times per week (over the course of months) until your size has reached the next plateau.
* Always recover by doing KAATSU Cycles after your workout.

Improving Sleep:
* In order to improve sleep, select a relatively mild SKU pressure for you while doing 3-4 KAATSU Cycles.
* You can keep the same pressure on 3-5 KAATSU Cycles, or you can slightly increase the SKU pressure on each subsequent KAATSU Cycle.
* As you are doing the KAATSU Cycles, you can do shoulder rolls (forwards and backwards), head rotations, or simply stretching - nothing vigorous with KAATSU Air Bands on.
* Do this protocol ideally within 1 hour of your planned bedtime.
Note: this is especially helpful when you cross time zones or must get up very early.

Improving Recovery:
* In order to improve recovery, do a series of 3-6 KAATSU Cycles at a comfortable SKU levels.
* Be very well hydrated before and while wearing KAATSU Air Bands.
* Stretch and walk slowly (even with the KAATSU Air Bands on your arms) or simply sit comfortably while doing these series of KAATSU Cycles.
* Repeat this recovery set after each vigorous training session or athletic performance.

Improving Metabolism:
* While doing KAATSU Cycle or KAATSU Training while standing or sitting upright, your blood is shifted to the lower part of your body by gravity while the blood flow is naturally increased.
* Increased blood flow improves blood circulation and the volume of oxygen that is carried to the cells is increased to improve the metabolism.
* Diabetes is a disease in which insulin is not produced sufficiently; subsequently, levels of glucose in the blood are above normal.
* While doing KAATSU Cycle, insulin-like growth factor I - which lowers blood glucose levels, is secreted.
* KAATSU serves as the catalyst to secrete IGF-I and immediately lowers blood glucose level; the effect remains until the next day.

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