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.

3 Levels Of KAATSU

There are 3 basic levels of KAATSU:

*Level 1: KAATSU Cycle
*Level 2: KAATSU 3-point Exercises
*Level 3: KAATSU Performance

LEVEL ONE:
The KAATSU Cycle is a convenient form of blood flow moderation activity that requires no physical movement. It can be done anywhere (e.g., office cubicles, airplane seats, sofas at home, desks at school) anytime (e.g., before or after workouts), on the arms and separately on the legs. Of course, physical movement during KAATSU Cycle can be done if desired.

During KAATSU Cycle, the KAATSU Air Bands remain connected to the KAATSU Master, KAATSU Nano or KAATSU Cycle units.

The full KAATSU Cycle on the KAATSU Master and KAATSU Nano is a 3 minute 20 second session and can be repeated as desired with an SKU pressure as appropriate for each individual. During the KAATSU Cycle the pressures in the arm and leg bands increases incrementally on each of the 8 cycles. So if the SKU pressure is inputted as 200 SKU on the arms, the 8 cycles are 130-140-150-160-170-180-190-200 in SKU pressure.

In contrast in the specialized KAATSU Cycle unit, there are 3 different levels of cycling at specific SKU pressures:

*CYCLE 20 is 20 seconds of 100 SKU in pressure followed by 5 seconds without pressure. The entire CYCLE 20 session is 3 minutes 20 seconds in duration and can be repeated as desired.

*CYCLE 40 is 40 seconds of 150 SKU in pressure followed by 10 seconds without pressure. The entire CYCLE 40 session is 6 minutes 40 seconds in duration and can be repeated as desired.

*CYCLE 60 is 60 seconds of 200 SKU in pressure followed by 20 seconds without pressure. It is 10 minutes 40 seconds in duration and can be repeated as desired.

KAATSU Cycle helps relieve stress and results in an elevated energy levels. It can be done in confirmed spaces (office cubicles or on a train) and done with or without movement.

LEVEL TWO:
The KAATSU 3-point Exercises are a highly-efficient form of blood flow moderation exercise for both the arms and legs. It can be done anywhere anytime and involves 3 sets of hand clenches, bicep curls and tricep extensions on the arms, and toe curls, toe raises, and heel raises on the legs.

Individuals of all ages and abilities can go to muscle exhaustion within minutes without use of weights.

The SKU pressures used during the KAATSU 3-point Exercises are dependent upon the appropriate Base SKU and Optimal SKU pressures.

After millions of KAATSU sessions in Japan, these are the basic guidelines for the Base SKU primarily based on age and general physical fitness. Of course, there are always individual exceptions, but these guidelines have proven safe and effective over the decades and among hundreds of thousands of users of all ages, abilities and physical abilities:

Base SKU for Arms on the KAATSU Master:
*10-20 SKU for older and middle age adults with less-than-average level of fitness
*20-30 SKU for older and middle age adults with an average level of fitness
*30-40 SKU for young and middle age adults with a good level of fitness
*40-50 SKU for teenagers, young adults and adults with a high level of fitness
*50+ SKU for elite athletes or those with extraordinarily high levels of fitness

Base SKU for Legs on the KAATSU Master:
*20-30 SKU for older and middle age adults with less-than-average level of fitness
*30-40 SKU for older and middle age adults with an average level of fitness
*40-50 SKU for teenagers, young adults and adults with a high level of fitness
*50-60 SKU for elite athletes or those with extraordinarily high levels of fitness

Base SKU for Arms on the KAATSU Nano:
*Less than 10 SKU for older and middle age adults with less-than-average level of fitness
*10-15 SKU for older and middle age adults with an average level of fitness
*15-20 SKU for young and middle age adults with a good level of fitness
*20-25 SKU for teenagers, young adults and adults with a high level of fitness
*25+ SKU for elite athletes or those with extraordinarily high levels of fitness

Base SKU for Legs on the KAATSU Nano:
*10-15 SKU for older and middle age adults with less-than-average level of fitness
*15-20 SKU for older and middle age adults with an average level of fitness
*20-25 SKU for teenagers, young adults and adults with a high level of fitness
*25-30 SKU for elite athletes or those with extraordinarily high levels of fitness

LEVEL THREE:
KAATSU Performance is the most intense form of full body blood flow moderation exercise. It can be done anywhere anytime and involves a full range of movements used in physical therapy, resistance training, or sports specific activities including throwing, agility drills or running.

Individuals of all ages and abilities, from beginners to professionals, can go to muscle exhaustion within minutes without use of weights or any resistance other than body weight.

In KAATSU Performance, individuals can do the movements of their choice as they overlay their exercise with KAATSU arm or leg bands on. Done properly, KAATSU Performance results in no soreness, immediate recovery, and elevated energy levels.

In summary, there are some important points to remember:

* The higher the Base SKU, the lower the Optimal SKU will be. It is the combination of the Base SKU and the Optimal SKU that is the critical pressure.
* There can and will be daily variations of up to +/- 20-30 SKU in the same individual.
* The anticipated Optimal Pressure is primarily a function of age, fitness and limb circumference.

Regarding age, the highest pressures generally occur between ages 20-30 and decrease for younger and older individuals. Dr Jim Stray-Gundersen, the Chief Medical Officer of KAATSU Global, explains, "There is an overlay of 'physiologic' age that modifies the chronological age. That is, with the elderly who may have stiff, damaged arteries, use relatively low pressures."

Regarding relative fitness, the fitter the subject is, the higher the optimal pressure from the same base pressure will be.

Regarding limb circumference/cross sectional area, the bigger the extremity is, the higher the pressure will be. So arm pressures are typically 50-100 SKUs lower than leg pressures. Also, if an individual has the more muscle versus fat in the extremity, they will generally be able to handle higher pressures.

As Dr Stray-Gundersen recommends, "Keep in mind what one is trying to do with KAATSU is find the optimal amount of venous outflow impediment so that otherwise easy exercises become unsustainable."

Copyright © 2014 - 2015 by KAATSU Global