Showing posts with label Base SKU. Show all posts
Showing posts with label Base SKU. Show all posts

Friday, October 28, 2016

KAATSU Push-up Challenge



After 1-2 KAATSU Cycles (Cycle 20 is a great warmup for non-athletes or Cycle 60 for high-level athletes) and perhaps after completing the standard KAATSU 3-point exercises (i.e., hand clenches + biceps curls + triceps extensions), try to do the KAATSU Push-up Challenge (i.e., three sets of push-ups with your Optimal SKU levels in the KAATSU Air Bands).

Do the first set of push-ups until you reach muscular or technical failure. Ideally, your Optimal SKU will allow you to do between 25-40 push-ups.

Then rest 20 seconds and start your second set of push-ups. Do the second set of push-ups until you reach muscular or technical failure.

Ideally, if your Optimal SKU is set properly, you will not be able to repeat the same number of push-ups in the second set as you did in the first set. You may be able to do only 10-20 push-ups on the second set. This is OK and actually exactly what you want.

Then rest 20 seconds and start your third set of push-ups. Do the third set of push-ups until you reach muscular or technical failure.

Ideally, your number of push-ups will decrease again. This indicates you have set your Optimal SKU.

This is a great way to build strength and develop tone in your upper body.

Copyright © 2014 - 2016 by KAATSU Global, Inc.

Saturday, March 19, 2016

KAATSU + Resistance Bands = Great Upper Body Workout

Uno Gomes, Founder and CEO of Let's Band in Malta, shows how to use resistance bands with KAATSU for a great upper body workout.

Standard KAATSU protocols calls for the athlete to do 3-4 sets of each exercise. There should be between 15-20 seconds of rest between each set. If the appropriate Base SKU and Optimal SKU is set, the athlete will reach failure at a decreasing number of repetitions on each subsequent set (e.g., 25 reps on the first set, 15 reps on the second set, 5-10 reps on the third set).

Failure to move the limbs - either muscular or technical - is important in order to send a failure signal through the central nervous system to the brain. This will elicit a cascade of positive physiological reactions in the body.




























































































































































































Copyright © 2016 by KAATSU Global

KAATSU + Resistance Bands = Great Lower Body Workout

Uno Gomes, Founder and CEO of Let's Band in Malta, shows how to use resistance bands with KAATSU for a great lower body workout.

Standard KAATSU protocols calls for the athlete to do 3-4 sets of each exercise. There should be between 15-20 seconds of rest between each set. If the appropriate Base SKU and Optimal SKU is set, the athlete will reach failure at a decreasing number of repetitions on each subsequent set (e.g., 25 reps on the first set, 15 reps on the second set, 5-10 reps on the third set).

Failure to move the limbs - either muscular or technical - is important in order to send a failure signal through the central nervous system to the brain. This will elicit a cascade of positive physiological reactions in the body.

















































































































































































































































































































































Copyright © 2016 by KAATSU Global

Monday, August 31, 2015

Reconditioning from Quadriceps Atrophy with KAATSU

Many athletes significantly atrophy due to injuries sustained in practice and gains. In order to quickly and effectively recondition with KAATSU from atrophy of the quadriceps, KAATSU recommendations are as follows using either the KAATSU Master or KAATSU Nano together with the KAATSU Air Bands (both arm and leg bands):

Preparation
*Be well-hydrated before starting KAATSU
*Always follow KAATSU protocols (i.e., always have good capillary refill within 2 – 3 seconds, no occlusion, no numbness)
*Always start with the KAATSU Cycle (i.e., 8 cycles of 20 seconds pressure on + 5 seconds pressure off)

Key Points
*KAATSU can be done daily, even twice per day during rehabilitation or recovery from injuries
*Use a high Base SKU and the highest Optimal SKU that is safe and falls within the standard KAATSU guidelines
*Always begin with at least 2-3 KAATSU Cycles on arms and legs
*Do not release the air in the KAATSU Air Bands throughout the entire reconditioning workout (unless, of course, you feel numbness or become lightheaded)
*Never have pain in the joint, tendon or bone while doing KAATSU
*Always sue the correct form in any movements
*The rest between sets and between exercises should be no more than 20 seconds maximum

Protocols
STEP 1: Start with the KAATSU Cycle on the arms at an average Base SKU and average Optimal SKU (e.g., if your Optimal SKU is 250 SKU, start with an SKU of 220-230). Do 1 – 2 more KAATSU Cycles on the arms as a warm-up.

STEP 2: Set the appropriate Base SKU and Optimal SKU on the arms and do either the KAATSU 3-point Exercises for the arms* or a specific upper body workout with the KAATSU Arm Bands on. If the KAATSU 3-point Exercises are done, do 3 sets each of (1) hand clenches (optionally with hand grips), (2) bicep curls (optionally with light resistance), and (3) triceps extensions (optimally with light resistance) until muscular failure.

STEP 3: Remove KAATSU Arm Bands and place KAATSU Leg Bands on to begin the KAATSU Cycle on the legs.

STEP 4: Do one normal KAATSU Cycle (i.e., 8 cycles of 20 seconds pressure on + 5 seconds pressure off).

STEP 5: Do 3 – 5 modified KAATSU Cycles of 60 seconds pressure on + 20 seconds pressure off at the highest Base SKU and Optimal SKU as possible.

STEP 6: Do the KAATSU 3-point Exercises for the legs or 3 sets of (a) heel raises, (b) standing hamstring curls, and (c) non-lock partial extension squats (both one-leg and two-leg if possible), and walking or other recommended movements as recommended by the physical therapist.

Reminders
*If you can do over 40 repetitions before reaching failure, then the Base SKU and Optimal SKU are too low. Increase the Base SKU or Optimal SKU so ideally the number of repetitions on the first set is 30 repetitions before failure.
*Always breathe throughout the KAATSU exercises and remain well-hydrated.
*Always go to muscle failure on each set. On the last set of each exercise, muscular failure should come quickly.
*A disturbance of homeostasis will occur and muscular discomfort will be significant, partly due to lactate build-up.
*KAATSU Aqua Bands can be used in a therapy pool or swimming pool to augment the recovery if aqua-therapy is also incorporated in the athlete’s rehabilitation program.
*Because KAATSU has systemic effects, it is recommended to also do KAATSU on the arms in addition to the legs.

Copyright © 2015 by KAATSU Global

Monday, August 10, 2015

Firming Up Legs With KAATSU























































































Whether KAATSU female users are 26 or 66*, many of them ask how best to tone their legs and hips with KAATSU.

In contrast to the more intense KAATSU workouts that focus on muscle hypertrophy or improvement of specific sports movements, KAATSU Walking with a lower pressure in the KAATSU Air Bands is highly recommended.

Preparation
*Be well-hydrated.
*Understand the standard KAATSU protocols (i.e., always have good capillary refill within 2-3 seconds, no occlusion, no numbness).
*Always warm-up with the KAATSU Cycle (i.e., 8 cycles of 20 seconds pressure on + 5 seconds pressure off).

Key Points
*Can do KAATSU Walking daily, but it is recommended to do at least 2-3 times per week.
*Use a lower-than-normal Base SKU and a lower-than-normal Optimal SKU.
*The entire leg-focused workout can be 15 minutes in total.

*Do not release the air in the KAATSU Air Bands throughout the entire workout (unless, of course, you feel numbness or become lightheaded).

Protocols
*STEP 1: Start with the KAATSU Cycle at a lower-than-normal Base SKU and a lower-than-normal Optimal SKU to warm-up (e.g., if your Optimal SKU is normally 200 SKU, then use an Optimal SKU of 160).
*STEP 2: After the KAATSU Cycle is complete (you can do this once or twice), inflate the KAATSU Air Bands to a lower-than-normal Optimal SKU (e.g., if your Optimal SKU is normally 200 SKU, then use an Optimal SKU of 160).
*STEP 3: Walk for 15-20 minutes. Simply walk around your neighborhood, your fitness gym or wherever you are doing KAATSU. Alternatively, you can walk on a treadmill or use a StairMaster or other such indoor equipment.
*STEP 4: Top off your KAATSU session with some light stretching and do a KAATSU Cycle as a warm-down if you wish.

Post-Workout Results
*You will feel very toned and refreshed.
*Your legs will become slimmed and toned without muscle hypertrophy.

* Photos show 66-year-old Diana Nyad doing some more intense and complicated KAATSU leg strengthening exercises with KAATSU Specialist Hollie Stray-Gundersen.

Copyright © 2015 by KAATSU Global

Tuesday, August 4, 2015

Doing KAATSU In An Airplane At 30,000 Feet






























We regularly do KAATSU on every airplane that we board, whether it is a short flight between Los Angeles to San Francisco or a long intercontinental flight between Europe and Asia.

Doing KAATSU Cycles - not the KAATSU Constant mode - is ideal in any seat whether in economy class or business class, aisle seat or middle seat.

Typically, we pull out our KAATSU Master or KAATSU Nano unit and attach our KAATSU Air Bands at our typical Base SKU (between 40-50 SKU on the KAATSU Master and 25-30 on the KAATSU Nano) as soon as the pilot has leveled off the airplane. Occasionally, there is a stare or question from the person sitting next to us, but most people are busy sleeping, reading or watching movies and we are left to do KAATSU without interruption.

As soon as we check the Base SKU on both KAATSU Air Bands, we begin with our first KAATSU Cycle at a relatively low setting (e.g., 100 SKU). We do this whether or not it is an early morning or a red-eye flight. But we always make sure to hydrate well, at least one water bottle or juice within 30 minutes of starting the KAATSU Cycle.

After the first KAATSU Cycle is completed within 4 minutes, we start our second KAATSU Cycle at a higher pressure (e.g., 150 SKU). We are usually typing away on our laptop or slowly opening and closing our hands (i.e., hand clenches). By the middle of the second KAATSU Cycle, we are starting to feel some significant exertion in our forearms.

We continue with a third KAATSU Cycle at a higher pressure (e.g., 200 SKU) while doing isometric exercises like firmly pressing the palms of our hands together or pressing our hands downwards against our thighs.

We usually finish off with fourth or fifth set at the highest pressure that we can withstand (e.g., 250 SKU) as we continue to do hand clenches or various isometric exercises. By the third, fourth or fifth KAATSU Cycle, we are starting to feel an increased body temperature, but there is usually no increase in our heart rate (checked by our iPhone). Our muscles have definitely gone into fatigue just like we feel in a resistance workout.

As soon as we take off the KAATSU Air Bands, we feel relief and that good feeling like we just worked out. During early morning flights, it is a great way to wake up. During red-eye or intercontinental flights, it is a good way to prepare for a meal or take a nap.

It is much more difficult in an economy class seat to put on the KAATSU Air Bands on our legs, but it can be done with a little bit of effort. With the leg bands on, we flex our feet, press our legs upwards against the seat in front of us, or do a variety of isometric exercises (e.g., pressing our legs against our hands or downwards against the seat or simply flexing and relaxing our glutes).

Of course, you can always put the leg bands on and then walk over to the galley in an intercontinental flight and do a series of squats or leg stretches if you are really serious. Doing KAATSU in the galley usually leads to interesting conversations with the flight attendants.

In summary, KAATSU Cycle is a great way to get in a short and effective workout while at 30,000 feet in the air.

KAATSU Cycle In An Airplane Key Points:
1. Hydrate well before starting.
2. Apply KAATSU Air Bands on arms first.
3. Manually apply the usual Base SKU (pressure).
4. Start off conservatively with a low Optimal SKU (pressure) in the KAATSU Cycle. ALWAYS do KAATSU Cycle first as a warm-up.
5. Repeat the KAATSU Cycle 2-4 times.
6. Do simple exercises like hand clenches or isometric movements as desired for a 10-15 minute upper body workout.
7. Switch to leg bands if desired.
8. Start off conservatively with a low Optimal SKU (pressure) in the KAATSU Cycle. ALWAYS do KAATSU Cycle first as a warm-up.
9. Do simple exercises like flexing your feet or isometric movements within your chair. Repeat 2-4 times as desired for a great lower body workout.
10. All the standard KAATSU protocols apply: maintain good capillary refill time (within 2-3 seconds) and always feel a sense of pulsation under KAATSU Air Bands.
11. NEVER fall asleep with the KAATSU Air Bands on.
12. NEVER apply the KAATSU Air Bands so tightly that your hands or feet go/feel numb or your skin becomes white, gray or blue. In these cases, release the KAATSU Air Bands immediately.
13. NEVER do the KAATSU Constant mode.

Copyright © 2014 - 2015 by KAATSU Global