For what? Strength, stamina, KAATSU At Home
What do you do if you only have 20 minutes free to exercise throughout your entire day? Especially on those days when you are simply too busy to squeeze in a visit to the gym or even go on a run in your neighborhood?What do you do if you only have 15 minutes? Or even only 10 minutes?
KAATSU the original BFR offers one possible solution.
Especially if you have an indoor (spin/stationary) bike - or any kind of indoor equipment (treadmill, Bosu Ball, StairMaster).
KAATSU becomes an even more elegant solution if you do not want to sweat or change into your workout gear.
If you are severely pressed for time, KAATSU recommendations include the following:
* warm-up with 1-2 KAATSU Cycles (4-8 minutes) either before you get on your bike or while casually spinning on your indoor bike
* pick up your pace as much or as little as you wish for the remainder of the workout (2-12 minutes).
Biochemical Reactions as a Result of KAATSU
Low-intensity exercise with KAATSU Air Bands leads to a biochemical reaction in your body that produces a variety of hormones and metabolites from Growth Hormone, IGF-1, nitric oxide, BDNF and VEGF to ceramides and plasmalogens (refer to a layman's explanation here). This natural production results in increased vascular elasticity and increased recruitment of muscle fibers - an elegant way to improve stamina, strength and muscle tone.
Of course, if you want to hit the spin bike hard and generate a significant amount perspiration and high pulse rate, that is always possible. But it is not necessary to generate Growth Hormone, IGF-1, nitric oxide, VEGF, ceramides, plasmalogens, endorphins and plasmalogens with KAATSU. These results had long been known to KAATSU Specialists since the 1990s.
Research Results
Many researchers between 2000 - 2005 tested KAATSU Walking with MRI-measured muscle size and strength (maximum dynamic or one repetition maximum) and isometric strength along with blood hormonal parameters. Testing was done on both control groups and experimental groups of subjects ranging from young men to older women.
The testing was done using 20-minute bouts of treadmill speed of 50 meters per minute.
The researchers found a multitude of benefits and changes among the experimental KAATSU users while there was no change in muscle size and dynamic and isometric strength in the control group.
1. Serum growth hormone was elevated after KAATSU Walking with the experimental group, but not with the non-KAATSU control group
2. MRI-measured thigh muscle cross-sectional area and muscle volume increased by 4 - 7%
3. One repetition maximum and maximum isometric strength increased between 8 - 10%
Furthermore, indicators of muscle damage (creatine kinase and myoglobin) and resting anabolic hormones did not change with both groups. The researchers concluded that KAATSU Walking induces muscle hypertrophy and strength gain despite the minimum level of exercise intensity after 3 weeks, and that KAATSU Walking may be a potentially useful method for promoting muscle hypertrophy for a wide range of the population including the frail and elderly.
While these benefits have long been known in Japan and China, there have been many other applications that have since been developed and researched that address age-related skeletal muscle loss (sarcopenia) that inhibits mobility and increases the risk of developing several diseases such as diabetes, osteoporosis and heart disease.
No Pain, No Gain?
But many competitive athletes, fitness instructors, coaches and military trainers believe that stamina, speed and strength can only be improved through high-intensity vigorous exercise that comes with highly elevated heart rates, high levels of lactate, lots of time and perspiration.
But this belief was put to the test by United States military researchers like Dr. William Ursprung. At the Texas A&M University, he and his colleagues studied the effects of KAATSU Walking to improve aerobic capacity. Dr. Ursprung evaluated the effects of KAATSU Walking on VO2max, 1.5 mile run times, and muscular size at low training volumes and intensities with airman from the U.S. Air Force 350th Special Operations and Tactics Training Squadron.
See The Effects of Blood Flow Restriction Training on VO2Max and 1.5 Mile Run Performance by William Ursprung, published in the International Journal of Exercise Science.
This group was already highly trained and fit young men - a group whose fitness levels would be much more difficult to improve with walking than the average civilian.
After three weeks of lower extremity KAATSU Walking, Dr. Ursprung found the airmen significantly improved their VO2max levels, achieved significant decreases in their 1.5 mile run time, and had significant increases in their thigh muscle cross sectional area. The researchers concluded that KAATSU Walking represents a methodology for improving aerobic capacity, endurance and muscular size at low training volumes and intensities.
Implications
This conclusion mirrored the applications for KAATSU that many far forward-thinking coaches, physicians, physical therapists and trainers in Japan and China have long known and applied with their athletes, clients and patients of all ages. For military personnel and athletes who are looking for concurrent improvements in strength and endurance, this experiment proved that they do not always have to move, run, swim, cycle or row at maximum intensity over long durations if they strategically use KAATSU equipment.
While movement or exercises with KAATSU equipment performed with intensity will result in significant physiological and athletic improvement, it is not always unnecessary - especially if you are lacking in time, space or motivation.
"As long as their technique and athletic form is correct, athletes and military personnel - and people from all walks of life - can realize benefits with KAATSU by moving more slowly (i.e., walking versus running or swimming at a moderate pace versus swimming at maximum speed, spinning casually versus spinning at high intensity) rather than always going all-out," explains Steven Munatones. "Perhaps this lowered intensity is appropriate after injuries or immediately after a competition or during a taper phase of training - or even when you only have 10-20 minutes of potential exercise time to sneak into your day. Perhaps this slower pace is simply more appropriate during different parts of any specific workout when an athlete is working on their technique or form."
This phenomena and discovery meant that the implications and applications of KAATSU usage expanded significantly. When benefits and improvements can be achieved at any speed, pace or level of intensity, you can be much more flexible and creative in your training decisions and fitness routine.
For example, instead of only going all-out sprints with KAATSU, runners, cyclists, swimmers, rowers and skiers can practice at more moderate pace - which means that KAATSU can be done more frequently and with less resultant fatigue. This possibility especially rings true for working adults with children to take care of or employees to manage.
Competitive Cyclists & High-intensity Training
In contrast to casual spinning, competitive cyclists, including professional keirin cyclists and triathletes, can use KAATSU equipment in a variety of ways:
1. Warm-up and stretching with KAATSU Cycles
2. Workout recovery with KAATSU Cycles
3. Increased watt output with KAATSU Cycles
4. Increased watt output with KAATSU Training
5. Increase functional threshold power using KAATSU Training
6. Rehabilitation with KAATSU Cycles
Warm-up and stretching with KAATSU Cycles
* As the athletes prepare for a vigorous workout, they do 3-5 KAATSU Cycles on their arms and then 3-5 KAATSU Cycles on their legs.
* They can remain stationary, stretch, or do easy cycling on a stationary bicycle during these warm-up KAATSU Cycles.
* Using the KAATSU Wearables or the KAATSU Cycle 2.0 equipment, the units are easily and comfortable used.
* It is important to be well hydrated before starting KAATSU Cycles.
* It is very important to start with comfortable (i.e., lower) Optimal SKU pressure levels and gradually increase the Optimal SKU levels with each subsequent KAATSU Cycle.
Workout recovery with KAATSU Cycles
* As the athletes complete a vigorous workout, they do 3-5 KAATSU Cycles on their legs so waste products in their muscles can be effectively and efficiently removed. This enables the athlete to benefit from a rapid recovery so their subsequent workouts are optimized.
* They can remain stationary, stretch, or do easy cycling on a stationary bicycle during these cool-down KAATSU Cycles.
* Using the KAATSU Wearables or the KAATSU Cycle 2.0 equipment, the units are easily and comfortable used.
* It is important that the KAATSU Color is pink or rosy or beefy red while doing KAATSU Cycles; the skin tone should never be white, blue or gray.
Increased watt output with KAATSU Cycles
* Athletes can do their workouts while gradually increasing the Optimal SKU levels of the KAATSU Cycles.
* For example, athletes can do 6-8 sets of KAATSU Cycles as the Optimal SKU levels increase from 200 to 225 to 250 to 275 to 300 to 350 to 400 SKU.
* As time and experience with KAATSU increases, the watt output will also increase.
* Athletes can change (either decrease or increase) the parameters of time, incline, Optimal SKU levels as well as watt output.
Increased watt output with KAATSU Training
* Athletes can workout while setting their Optimal SKU at a specific level in the KAATSU Training mode.
* For example, athletes can cycle for a specific time at a specific SKU level at a specific watt output (e.g., 200 SKU for 15 minutes at a specific watt output).
* As time and experience with KAATSU increases, the watt output and time will also increase (e.g., 250 SKU for 20 minutes at an increased specific watt output).
Increase functional threshold power using KAATSU Training
* Athletes can workout while setting their Optimal SKU at a specific level in the KAATSU Training mode.
* For example, athletes can aim for a specific time at a specific SKU level at a specific watt output (e.g., 200 SKU for 15 minutes at a specific watt output).
* As time and experience with KAATSU increases, the watt output and time will also increase (e.g., 200 SKU for 20 minutes at an increased specific watt output). When the time goal is achieved, then the Optimal SKU level can also be increased.
Rehabilitation with KAATSU Cycles
* Torn muscles, ligaments, tendons or broken bones can be efficiently and effectively rehabilitated using the KAATSU Cycle mode.
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