For what? Strength, stamina, functional movement, mobility, recovery
After people receive their new KAATSU equipment, they often ask for guidance and look for specific exercises to do with KAATSU the Original BFR.
Q1. How do I use the KAATSU Cycle 2.0?
Q2. What exercises should I do?
Q3. How am I supposed to workout?
The answers and recommendations entirely depend on what goals you are looking to achieve.
C1. I just want to get fit.
C2. I want to get stronger.
C3. I don't want my back to always hurt.
Each of these goals can require a number of specific exercises performed daily under the guidance of a personal trainer. Or, alternatively and strategically, you are easily use the KAATSU Cycle 2.0 for systemic gains in strength, muscle tone, flexibility and mobility.
Let's assume that you prefer to work on your legs and core. In this case, you can put aside your KAATSU Air Bands for your arms for the moment and simply focus on using the longer and thicker KAATSU Air Bands for your legs.
Wrap the KAATSU Air Bands around your upper legs as high up on your groin as possible. You should wrap the bands around your legs while you are sitting comfortably in a chair. The bands should be placed on snugly so you can barely put a finger between the bands and your skin.
1. Click on G (GROUP) on the face of the KAATSU Cycle 2.0 and L (LOW) on the top side of the unit to start the unit. The unit will automatically go through 8 repetitions of 30 seconds of pressure followed by 5 seconds of rest. The pressure starts at 80 SKU (Standard KAATSU Units) and increases each repetition by 10 SKU, ending on 150 SKU (see chart above). This will continue to 4 minutes and then automatically stop.
2. For the next cycle, click on G (GROUP) and the face of the KAATSU Cycle 2.0 and M (MEDIUM) on the top side of the unit to start your second cycle.
3. For the next cycle, click on G (GROUP) and the face of the KAATSU Cycle 2.0 and H (HIGH) on the top side of the unit to start your second cycle. You can continue increasing your pressure as you wish (e.g., PRO LOW, PRO MEDIUM, PRO HIGH).
4. During these cycles, you are simply walk ("KAATSU Walking") or do the KAATSU 3-Point Exercises. The Standard KAATSU 3-Point Exercises for the legs include Toe Curls (as you sit comfortably without your shoes on), Toe Raises (as you sit comfortably without your shoes on), and Heel Raises (as you sit comfortably). The Advanced KAATSU 3-Point Exercises for the legs include Standing Heel Raises (as you stand comfortably), Leg Curls (as you stand comfortably and raise one leg to your buttocks as you hold onto a chair or the wall), and Quarter Squats (as you squat slowly and comfortably up and down).
5. You can also do any number of stretches or calisthenic exercises.
6. For improved balance, you can wear the bands as you balance on one leg or walk with a book on your head. You can also pace back and forth on a soft yoga mat or walk barefooted on the sand.
7. If you want to do more difficult exercises, you can do Lunges with one leg until you reach muscular failure (and then switch legs), Burpees, or lie flat on your back and raise your feet slightly off the ground.
8. You can also do Step-ups on a box at your fitness gym, walk or jog on a treadmill, or use a spinning bicycle or recumbent bicycle for 10-15 minutes, alternatively modifying intensity.
9. For less-intensive exercises, you can simply sit straight up in a chair or couch with your hips near the edge. Slowly exhale and slowly lean forward, tightening your abdominal muscles as strongly as possible until your stomach is close to your legs. Hold and then slowly inhale air on your return to a sitting position with good posture. Repeat as desired.
Although it is not intuitive, the KAATSU Air Bands on your upper legs will result in healthful systemic effects that are felt and seen throughout your body, including your core and upper body.
Most 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 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 #2 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 #3 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 #4 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 #5 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 #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 lift your hips off the floor and hold. Bring your hips to the ground and 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 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 #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 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 #9 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.
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