KAATSU blog posts testimonials, protocols, case studies, techniques and ideas about KAATSU for recovery, rehabilitation, functional mobility and athletic performance. Statements included in this blog have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
For who? Competitive athletes, swimmers, masters swimmers, runners, rowers For what? Strength, recovery, functional movement, mobility, flexibility, cool-down
Robert Griswold is an American Paralympic swimmer and gold medal favorite for the upcoming Tokyo Paralympics. He has cerebral palsy and does KAATSU Cycles before and after his 8-times-per-week workouts and races as part of his pre-swim warm-ups and post-swim cool-downs.
During the complete lockdown at the U.S. Olympic Training Center due to the COVID-19 pandemic, Griswold spent nearly a year of trying his best to being creative in order to maintain his speed, strength, stamina and flexibility. He also graduated from Indiana State University, began clerking at a law firm in St. Louis, Missouri, and continues to train 8 times per week in anticipation of the Paralympic Trials in Lewisville, Texas in April with the anticipation of winning medals at the Tokyo Paralympics.
When the COVID-19 pandemic hit, the administration at the U.S. Olympic Training Center shut down its facilities, but also would not let the athletes off the Training Center campus. The athletes had no way to leave the Center, but swimmers also had no way to train properly in a pool. So what did Griswold do? He looked for an AirBnB with a backyard pool and found one and negotiated an early morning training schedule with the owner.
He and his roommate would sneak out of the Training Center campus through a side door before the sun came up. They would get to the AirBnB house with a 13-meter pool. They jury-rigged a tether unit and did creative pool workouts. He also finagled his way to get a Vasa Trainer unit and figured out a way to stay in shape with his ingenuity and KAATSU Air Bands that he used on dry land and in the pool.
Eventually, he ended up moving to St Louis where he currently trains in a 50m pool 8 times per week while working as a law clerk 25 hours per week. The United States Paralympic Trials are on April 10-12.
He explains his recovery protocol, "When I came back and competed in my first swim meet at the U.S. Open, I swam the 400m individual medley. I was about 95% of my peak physical abilities and just barely missed the world record. When I got out of the pool, I used my lactate meter and showed the USA Swimming National Team High Performance Director that his post-race lactate levels were 19.9 mmol/L. The director saw my lactate reading and said that 19.9 must be a mistake.
So I retested a few minutes later and I tested at 20.2 mmol/L. The director was surprised it was that high."
But Griswold uses his KAATSU equipment to help him recover from these high lactate levels. He swims easily (loosens down) for 600 meters until his lactate reading is between 7-8 mmol/L. Then he gets out of the water and does KAATSU Cycles until his lactate is reduced to 2.1 or lower mmol/L.
Note: Griswold, Matt Torres and Jamal Hill are among the American Paralympic athletes who will use KAATSU at the Tokyo Paralympic Games.
Argüelles, a 62-year-old entrepreneur, author and speaker from Mexico City, not only uses KAATSU Cycle sets to help him recover from his intense and lengthy workouts, but also to enhance his sleep. The repeated, gentle, temporarily brief, progressively incremental inflation of the KAATSU AirBands - followed by 5-second breaks of deflation in the AirBands - while you sit comfortably or maintain a relaxed position without doing exercise - serves as a catalyst to activate your parasympathic nervous system.
You can gently stretch your upper body or do neck rotations at the KAATSU AirBands repeatedly inflate and deflate. This helps relax the vascular tissue in your neck and upper body, further relaxing you.
Additionally, the temporary engorgement of blood in your surface capillaries slightly warms up your arms. When you remove the AirBands from your arms, then your body starts to cool down - another trigger for sleep.
Argüelles explains his data that is regularly generated by his WHOOP device. "Over the last four days, I have slept almost the same amount of time between 4.5 hours and 5 hours. But I lent my KAATSU device [to a friend] for three days - that non-use correlates to the red data. But I received my KAATSU equipment back yesterday. You can see my usual outstanding results in yellow."
KAATSU users like Argüelles and those who travel frequently use their KAATSU equipment with the following standard KAATSU protocols to reduce the effects of jet lag, battle insomnia, and improve their quality of sleep. These are the important points regarding KAATSU use before, during and after airplane travel - or about an hour before going to bed in the case of dealing with insomnia - or seeking improved sleep:
Key Points:
›› Be very well-hydrated before doing KAATSU Cycles in the airplane or before takeoff at the airport or within an hour of going to bed in order to help reduce your jet lag.
›› Do KAATSU Cycles in your hotel room (or home) before going to bed on your first few evenings in your new location or on your return back home.
›› Always focus on doing KAATSU Cycles, starting in the lowest pressures. You may gradually increase if you wish, but it is not necessary.
›› Be conservative with your pressure. The effects will still be evident despite a lower-than-normal pressure.
›› There is no need to go to failure with these Sleep Quality protocols; the goal is to become relaxed and get your parasympathetic nervous system activated.
›› Always follow the standard KAATSU safety protocols (e.g., always have Capillary Refill Time faster than 2- 3 seconds with absolutely no occlusion. You should experience absolutely no numbness in your feet or legs, and see a deeper (pinker or redder) skin color than normal in your limbs. You may also see some slight or pronounced vein distention (i.e., your veins pop out slightly).
›› Ideally, do your KAATSU Cycles before you board the airplane or before going to bed when you return home.
›› Never do the KAATSU Constant mode while flying.
›› Use the arm bands for the optimal effect, but you can also subsequently use the leg bands to complete the entire insomnia protocol.
Upper Body Jet Lag or Insomnia Movements:
1. Place the KAATSU Air Bands on your upper arms.
2. Do 2-4 KAATSU Cycles, ideally within 30-60 minutes of boarding the airplane.
3. You can do all or any the following KAATSU exercises while sitting in your seat during flight:
* Forward Shoulder Rolls
* Backward Shoulder Rolls
* Head Rotations
* Tricep Muscle Stretches
* Deltoid Muscle Stretches
* Arm Rest Press Downs
* Isometric Contractions
4. Do 20-30 Forward Shoulder Rolls in a steady motion while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while your KAATSU Air Bands are deflated. Repeat as desired.
5. Do 20-30 Backward Shoulder Rolls in a steady motion while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while your KAATSU Air Bands are deflated. Repeat as desired.
6. Slowly roll the head forwards and backwards. Then slowly roll your head to the left and then to the right. Then slowly roll your head in a clockwise direction and then in a counterclockwise direction while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while the KAATSU Air Bands are deflated in the KAATSU Cycle mode.
Note: Skip this exercise if rolling your head forwards, backwards, left, right, clockwise or counterclockwise causes dizziness.
7. Stretch your triceps muscles on your left and right arms while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while the KAATSU Air Bands are deflated in the KAATSU Cycle mode.
8. Stretch your deltoid muscles on left and right shoulders while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while the KAATSU Air Bands are deflated in the KAATSU Cycle mode.
9. Do isometric exercises like placing both hands on your arm rests and press down for a few seconds while contracting your muscles. Rest and relax, then repeat.
10. Place the palms of your hands together and push your hands together for a few seconds. Then, rest, relax and repeat.
11. Grasp the fingers of your hands and pull your hands apart for a few seconds. Then rest, relax and repeat.
12. Stretch your upper body or torso as you desire and are able.
Lower Body Jet Lag or Insomnia Movements:
Note: Doing KAATSU on your legs is much easier in a business or first class seat and most difficult - or frankly impossible - while in the middle seat in economy class.
1. Place the KAATSU Air Bands on your upper legs.
2. Do 2-4 KAATSU Cycles, ideally within 30-60 minutes of boarding the airplane.
3. You can do all or any the following KAATSU exercises while sitting in your seat during flight:
* Heel Raises
* Leg Extensions
* Inward Leg Squeezes
* Outward Leg Squeezes
* Isometric Contractions
4. Slowly do 10-20 Heel Raises in a steady motion while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while your KAATSU Air Bands are deflated. Repeat as desired.
5. Slowly do 10-15 Leg Extensions in a steady motion while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while your KAATSU Air Bands are deflated. Repeat as desired.
6. Place your hands on your inner thighs and slowly push outwards as you push your legs inwards against the force of your hands while the KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while the KAATSU Air Bands are deflated. Repeat the Inward Leg Squeezes as desired.
7. Place your hands on your outer thighs and slowly push inwards as you push your legs outwards against the force of your hands while the KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while the KAATSU Air Bands are deflated. Repeat the Outward Leg Squeezes as desired.
8. Repeatedly contract and then relax your upper leg muscles (quadriceps and hamstrings) while the KAATSU Air Bands are inflated in the KAATSU Cycle mode.
A few of these insomnia movements are demonstrated below - that can also be used in the office when you are under stress. These same movementss - while the KAATSU Cycle is running - can be easily and conveniently done in the airport, airport lounge or at your office or home. They work to relieve stress, induce sleep and improve sleep quality, and get some increased blood circulation during the day when you are sitting and being sedentary all day long.
For who? Baby Boomers, retirees, military veterans, competitive athletes For what? rehabilitation, recovery, muscle tone
One of the most remarkable athletes around the world who utilizes KAATSU is Laura Wilkinson. Her comebacks are legendary in the global diving community. The Olympic gold medalist diver from Houston, Texas is a 43-year-old mother of four young children.
Her tenacity, passion and dedication have continued throughout her life.
Early on during her teenage years, Wilkinson was told that she was too old to start a new sport and was later kicked off her high school team because they thought she was a "waste of space".
She had major surgery on her neck in 2020 to repair damage to discs injured by her diving career - but her Olympic dreams continue.
Remarkably, Wilkinson remains at the top of her game and as strong and sharp as ever despite her injuries and most recent surgery [see above doing a 10-meter platform dive]. Wilkinson is the first woman to win the three major diving world titles. While the Houston native and motivational speaker initially retired in 2008, she returned to competition in 2017 and is currently training for a fourth Olympic Games at The Woodlands Diving Academy in Texas.
"Within two days of starting KAATSU I noticed relief from a lingering tricep injury that was impacting my ability to dive at my full potential. What started as a tool to aid in recovery has grown into a way to help build strength and endurance. KAATSU has made me feel strong again diving off the 10-meter platform," she explained.
The velocity in which she hits the water is tremendous - and her arms take the shock upon entry. At the age of 43 and doing repeated dives during competitions, the stress on her arms and upper body is off the charts - even for her competitors who are less than half her age.
But, by doing KAATSU Cycles before and during the competition, she remains a strong contender - and a reminder that Olympic swimmer Dara Torres also found her way onto the Olympic podium at the age of 41 in her fifth Olympics.
Wilkinson's movements and therapy are primarily done while using the Progressive KAATSU Cycle mode - always starting off with lower pressures and building up to higher pressures. Fundamentally, her movements are simple and include the KAATSU 3-Point Exercises as well as stretching. Additionally, she also uses her KAATSU Air Bands while doing activities at home while she is with her children and husband Eriek Hulseman.
To learn more information about Wilkinson's deep-seated drive and belief in herself and her dreams, visit www.laurawilkinson.com.
To listen to her Pursuit of Gold Podcast and her conversations with elite and Olympic athletes, sports professionals, coaches, and experts tht unlock the physical, mental, emotional, and spiritual tools that shape the whole athlete and generate peak performance, visit here.
Oceans Seven is the swimming world's equivalent of the Seven Summits or the solo crossing of seven major iconic channels around the world: English Channel between England and France, Spain and Morocco, North Channel between Scotland and Northern Ireland, Molokai Channel between Molokai and Oahu in Hawaii, Catalina Channel between Catalina Island and Los Angeles in California, Cook Strait between North Island and South Island in New Zealand, and Tsugaru Channel between Hokkaido and Honshu in Japan.
Argüelles, a 62-year-old entrepreneur, author and speaker from Mexico City, not only uses KAATSU Cycles to help him recover from his intense and lengthy workouts, but also to enhance his sleep. He explains his data generated by his WHOOP device. "Over the last four days, I have slept almost the same amount of time between 4.5 hours and 5 hours. But I lent my KAATSU [to a friend] for three days - that correlate to the red above, but I received my KAATSU unit back yesterday. You can see my usual outstanding results in yellow."
KAATSU users like Argüelles and those who travel frequently use their KAATSU equipment with the following standard KAATSU protocols to reduce the effects of jet lag, battle insomnia, and improve their quality of sleep. These are the important points regarding KAATSU use before, during and after airplane travel - or before going to bed:
›› Be very well-hydrated before doing KAATSU Cycles in the airplane or before takeoff at the airport or within an hour of going to bed in order to help reduce your jet lag.
›› Do KAATSU Cycles in your hotel room (or home) before going to bed on your first few evenings in your new location or on your return back home.
›› Always focus on doing KAATSU Cycles, starting in the lowest pressures. You may gradually increase if you wish, but it is not necessary.
›› You can be conservative with your pressure. The effects will still be evident despite a lower-than-normal pressure.
›› There is no need to go to failure with these Sleep Quality protocols; the goal is to become relaxed and get your parasympathetic nervous system activated.
›› Always follow the standard KAATSU safety protocols (e.g., always have Capillary Refill Time faster than 2- 3 seconds with no occlusion and no numbness in your feet or legs, and a deeper/pinker/redder skin color than normal in your limbs).
›› Ideally, do your KAATSU Cycles before you board the airplane or before going to bed when you return home.
›› Never do the KAATSU Constant mode while flying.
Upper Body Jet Lag Exercises:
1. Place the KAATSU Air Bands on your upper arms.
2. Do 2-4 KAATSU Cycles, ideally within 30-60 minutes of boarding the airplane.
3. You can do all or any the following KAATSU exercises while sitting in your seat during flight:
* Forward Shoulder Rolls
* Backward Shoulder Rolls
* Head Rotations
* Tricep Muscle Stretches
* Deltoid Muscle Stretches
* Arm Rest Press Downs
* Isometric Contractions
4. Do 20-30 Forward Shoulder Rolls in a steady motion while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while your KAATSU Air Bands are deflated. Repeat as desired.
5. Do 20-30 Backward Shoulder Rolls in a steady motion while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while your KAATSU Air Bands are deflated. Repeat as desired.
6. Slowly roll the head forwards and backwards. Then slowly roll your head to the left and then to the right. Then slowly roll your head in a clockwise direction and then in a counterclockwise direction while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while the KAATSU Air Bands are deflated in the KAATSU Cycle mode.
Note: Skip this exercise if rolling your head forwards, backwards, left, right, clockwise or counterclockwise causes dizziness.
7. Stretch your triceps muscles on your left and right arms while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while the KAATSU Air Bands are deflated in the KAATSU Cycle mode.
8. Stretch your deltoid muscles on left and right shoulders while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while the KAATSU Air Bands are deflated in the KAATSU Cycle mode.
9. Do isometric exercises like placing both hands on your arm rests and press down for a few seconds while contracting your muscles. Rest and relax, then repeat.
10. Place the palms of your hands together and push your hands together for a few seconds. Then, rest, relax and repeat.
11. Grasp the fingers of your hands and pull your hands apart for a few seconds. Then rest, relax and repeat.
12. Stretch your upper body or torso as you desire and are able.
Lower Body Jet Lag Exercises:
Note: Doing KAATSU on your legs is much easier in a business or first class seat and most difficult - or frankly impossible - while in the middle seat in economy class.
1. Place the KAATSU Air Bands on your upper legs.
2. Do 2-4 KAATSU Cycles, ideally within 30-60 minutes of boarding the airplane.
3. You can do all or any the following KAATSU exercises while sitting in your seat during flight:
* Heel Raises
* Leg Extensions
* Inward Leg Squeezes
* Outward Leg Squeezes
* Isometric Contractions
4. Slowly do 10-20 Heel Raises in a steady motion while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while your KAATSU Air Bands are deflated. Repeat as desired.
5. Slowly do 10-15 Leg Extensions in a steady motion while your KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while your KAATSU Air Bands are deflated. Repeat as desired.
6. Place your hands on your inner thighs and slowly push outwards as you push your legs inwards against the force of your hands while the KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while the KAATSU Air Bands are deflated. Repeat the Inward Leg Squeezes as desired.
7. Place your hands on your outer thighs and slowly push inwards as you push your legs outwards against the force of your hands while the KAATSU Air Bands are inflated in the KAATSU Cycle mode. Breathe deeply. Relax while the KAATSU Air Bands are deflated. Repeat the Outward Leg Squeezes as desired.
8. Repeatedly contract and then relax your upper leg muscles (quadriceps and hamstrings) while the KAATSU Air Bands are inflated in the KAATSU Cycle mode.
A few of these exercises are demonstrated below. These same exercises - while the KAATSU Cycle is running - can be done in the airport, airport lounge or at your office or home. They work to relieve stress, improve sleep, and get some exercise during the day when you are sitting and being sedentary all day long.
The 22-year-old powerlifter from Germany and the 18-year-old American Olympic weightlifter from Florida are both emerging in their weight divisions in the sport of competitive powerlifting.
Mavrici, a 94 kg powerlifter, set a new German national junior deadlift record when he lifted 307.5 kg. Five months later in March 2016, Mavrici increased his deadlift performance to 320 kg while shedding 2 kg of body weight. During the same period, he also improved his squat best from 275 kg to 300 kg. His improvement was credited to his use of KAATSU. He explains here.
His key to success?
Mavrici uses a KAATSU Nano to recover from his strenuous competitions. "After a deloading period with KAATSU Training, he comes back more refreshed and stronger because KAATSU does not create muscle damage," explained KAATSU Master Specialist Robert Heiduk who authored the book KAATSU - The Pressure Training From Japan: New Perspectives in sport, therapy and health promotion. "KAATSU leads to high levels of muscle activation. It’s very good at inducing hypertrophy with potential in many different settings ranging from rehabilitation and regular exercise to sport specific training."
Bollinger is similarly rapidly moving up the ranks in her USA Weightlifting class where she is currently ranked #4 in the USA in the 55 kg weight class.
Her key to success?
Her father Rob, "Emma feels lucky to use the KAATSU and really can tell a difference in her readiness for competition lifts. When she goes to college this summer, she will take our unit because KAATSU is now a staple in her competition prep. Emma has found that using the KAATSU Cycle 2.0 KAATSU in concert with a Therabody Theragun Pro are very effective tools pre- post-workout and competition.
Employing a Therabody Theragun Pro, Emma spends about 20 minutes doing a complete pass over her body focusing on major muscle groups for 20-30 seconds. Then she employs the KAATSU Cycle 2.0 on the Cycle mode G1-G3 with the KAATSU Air Bands on her legs. Emma begins with active stretching and then will repeat Cycles on the G2 and G3 levels while moving an empty 15 kg barbell through the patterns of movement that align with the Clean & Jerk as well as the Snatch. During Admin time and while waiting on deck to lift, Emma uses the KAATSU Air Bands on her arms on Cycle levels G1 & G2."
Emma stretching with her KAATSU Air Bands on her legs, pre-competition.
Emmy starting her post-competition KAATSU Cycles with the KAATSU Air Bands on her legs.
Rob sums up his daughter's post-competition protocol, "Recovery is usually in the vehicle headed back home where Emma will employ the KAATSU Cycle 2.0 in the Cycle mode G1-G3 and P1-P3 on the drive."
"Athletes like Giancarlo and Emma can use their KAATSU devices in so many different ways," says Steven Munatones. "During training, they can literally begin their warm-up soon after they wake up. While getting ready for school or a morning workout, they can throw on their KAATSU Air Bands and do Cycles at low, conservative pressures while they are brushing their teeth or getting their gear ready - even before they leave their home.
Then, during their actual workouts, they can work on their technique, either without weights or very little weight, with the KAATSU in the Constant mode. As they improve, they can still use the light weights, but start increasing the KAATSU Constant pressure levels. Then, of course, they use the KAATSU Cycle mode for recovery post-workouts - and then again, within an hour of going to bed in order to help prepare their bodies for high-quality sleep. In their heavy training periods, this evening/sleep recovery is essential."
Note: Athletes like Mavrici who are powerlifters compete in the squat, bench press, and deadlift to see who can lift as much weight as possible for 1 repetition. Powerlifters have three attempts to reach their maximum weight and are ranked in body-weight and age categories. The winner is determined by who has the highest powerlifting total.
Athletes like Bollinger who are Olympic weightlifters attempt a maximum-weight single lift in the snatch and the clean and jerk. The snatch is a wide-grip, one-move lift. The clean and jerk is a close-grip, two-move lift. Each weightlifter receives three attempts in each, and the combined total of the highest two successful lifts determines the overall result within a bodyweight category.
For who? Competitive athletes, swimmers, masters swimmers, runners, rowers For what? Strength, recovery, functional movement, mobility, flexibility, cool-down
Robert Griswold is an American Paralympic swimmer and gold medal favorite for the upcoming Tokyo Paralympics in various events. He has cerebral palsy and does KAATSU Cycles before and after his 8-times-per-week workouts and races as part of his pre-swim warm-ups and post-swim cool-downs.
During the complete lockdown at the U.S. Olympic Training Center due to the COVID-19 pandemic, Griswold spent nearly a year of trying his best to being creative in order to maintain his speed, strength, stamina and flexibility. He also graduated from Indiana State University, began clerking at a law firm in St. Louis, Missouri, and continues to train 8 times per week in anticipation of the Paralympic Trials in Lewisville, Texas in April with the anticipation of winning medals at the Tokyo Paralympics.
When the COVID-19 pandemic hit, the administration at the U.S. Olympic Training Center shut down its facilities, but also would not let the athletes off the Training Center campus. The athletes had no way to leave the Center, but swimmers also had no way to train properly in a pool. So what did Griswold do? He looked for an AirBnB with a backyard pool and found one and negotiated an early morning training schedule with the owner.
He and his roommate would sneak out of the Training Center campus through a side door before the sun came up. They would get to the AirBnB house with a 13-meter pool. They jury-rigged a tether unit and did creative pool workouts. He also finagled his way to get a Vasa Trainer unit and figured out a way to stay in shape with his ingenuity and KAATSU Air Bands that he used on dry land and in the pool.
Eventually, he ended up moving to St Louis where he currently trains in a 50m pool 8 times per week while working as a law clerk 25 hours per week. The United States Paralympic Trials are on April 10-12.
He explains his recovery protocol, "When I came back and competed in my first swim meet at the U.S. Open, I swam the 400m individual medley. I was about 95% of my peak physical abilities and just barely missed the world record. When I got out of the pool, I used my lactate meter and showed the USA Swimming National Team High Performance Director that his post-race lactate levels were 19.9 mmol/L. The director saw my lactate reading and said that 19.9 must be a mistake.
So I retested a few minutes later and I tested at 20.2 mmol/L. The director was surprised it was that high."
But Griswold uses his KAATSU equipment to help him recover from these high lactate levels. He swims easily (loosens down) for 600 meters until his lactate reading is between 7-8 mmol/L. Then he gets out of the water and does KAATSU Cycles until his lactate is reduced to 2.1 or lower mmol/L.
For who? Road warriors, executives, competitive athletes, professional athletes For what? Recovery, jet lag, insomnia, travel
Over the decades of intercontinental travel between Japan, Europe and the USA, KAATSU Global has developed ways to use the KAATSU Cycle mode in order to avoid or mitigate jet lag when crossing many time zones.
Travelers can follow these basic protocols:
1. Do Progressive KAATSU Cycle sets before boarding the airplane at the departing airport.
2. Remain well hydrated during the flight.
3. Do a series of KAATSU Cycle sets before or after the in-flight meal.
4. Do a series of KAATSU Cycle sets before landing.
5. Do a series of very gentle or passive KAATSU Cycle sets in the hotel before bedtime in the new location.
6. Use conservative (low) pressures; avoid medium and higher pressures unless you are a very experienced user.
The KAATSU protocols are separated into 3 different recommendations based on our intercontinental travel experiences over the last 20 years.
Assumption: KAATSU Cycle sets are done in the economy-class section. In cases where the KAATSU user is in business class or first class, there is much more space and comfort to do KAATSU, especially on one's legs.
Short-haul Flights (under 3 hours)
Examples: Heathrow to Amsterdam, Heathrow to Madrid, Los Angeles to San Francisco, New York to Washington DC, Tokyo to Fukuoka
Note: generally, the short-haul flights are not exceeding 2 time zones.
Recommendations:
1. Do 2-4 KAATSU Cycle sets in morning and/or at the airport. It can be done on your legs and/or arms as you prefer.
2. For economy-class short-haul flights, the seats tend to be the most narrow and the flights tend to be the most crowded. Under these conditions, the KAATSU Air Bands are more difficult to put on your legs. Focus on doing KAATSU Cycle sets on your arms in this case.
3. If a morning flight, do 2-6 KAATSU Cycle sets on your arms shortly after leveling off.
4. Stay well hydrated.
5. After KAATSU Cycle sets are completed, you can rest, work, listen to music, or watch movies for the rest of the flight.
6. Do 2-6 KAATSU Cycle sets on way to hotel or once in hotel. If at the hotel, doing KAATSU Cycles on the legs feels good while unpacking and getting ready to go out.
Medium-haul Flights (3-6 hours)
Examples: London to Moscow, London to Athens, Los Angeles to New York, New York to Washington DC, Tokyo to Seoul
Note: generally, the medium-haul flights are exceeding 3-4 time zones.
Recommendations:
1. Do 2-6 KAATSU Cycles in morning and/or at the airport. It is best to do KAATSU Cycles first on the arms and then on the legs.
2. For economy-class medium-haul flights, the seats tend to be the more narrow than longer flights. The flights tend to be the crowded. Under these conditions, the KAATSU Air Bands are more difficult to put on your legs. Focus on doing KAATSU Cycle sets on your arms only.
3. If a morning flight, do 2-6 KAATSU Cycle sets on your arms shortly after leveling off.
4. Always stay well hydrated while staying away from alcohol.
5. After initial set of KAATSU Cycle sets are completed, you can rest, work, listen to music, or watch movies for the rest of the flight.
6. You can also do KAATSU Cycle sets again at your hotel before going to bed. At the hotel, doing KAATSU Cycle sets on the legs feels good while unpacking and getting ready to go out or to bed.
Note: avoid doing vigorous exercises with the KAATSU equipment before bedtime - this will stimulate adrenalin, not your parasympathetic system.
Long-haul Flight (over 6 hours)
Examples: London to Washington DC, London to Dubai, Los Angeles to Tokyo, New York to Rio de Janeiro, Tokyo to Singapore
Note: generally, the long-haul flights are exceeding 5-6 time zonesand many times, many more time zones
Recommendations:
1. Do 2-6 KAATSU Cycles in morning and/or at the airport. It is best to do KAATSU Cycle sets first on your arms and then on your legs.
2. For economy-class long-haul flights, the seats can have enough room to do KAATSU Cycle sets on your legs. If possible and if comfortable do KAATSU Cycle sets on your arms first and then your legs.
3. If a morning flight, do 2-6 KAATSU Cycle sets on your arms shortly after leveling off. Follow up with 2-6 KAATSU Cycles on your legs.
4. Always stay well hydrated preferably with water (no alcohol).
5. After initial set of KAATSU Cycle sets are completed, you can rest, work, listen to music, or watch movies for the rest of the flight.
6. It is also best to do KAATSU Cycle sets again towards the end of the flight with the same protocol. If not possible, do once in hotel before going to bed. At the hotel, doing KAATSU Cycle sets on the legs feels good while unpacking and getting ready to go out.
Note: avoid doing vigorous exercises with the KAATSU equipment before bedtime - this will stimulate adrenalin, not your parasympathetic system.
Additionally, a few other posts on this subject here, here, and here.
For who? Mothers For what? Pregnancy, childbirth, functional movement, mobility, flexibility, balance, varicose veins
A full postpartum recovery from pregnancy and childbirth is transformative and takes months. While time and patience are required, KAATSU can play an extremely convenient and effective role in post-natal recovery.
A lack of time and a lack of sleep are just two major obstacles to returning back to normal, both physiologically and emotionally.
KAATSU equipment can be used anytime and anywhere - and presents an entirely new paradigm for young mothers. KAATSU Air Bands can - and should - be used exclusively in the KAATSU Cycle mode while mothers are:
* regularly breastfeeding
* gently rocking their baby to sleep
* pushing their child in a stroller
* doing housework from folding clothes to tidying up
* preparing meals
* typing emails or text
* or simply playing with and watching the baby
The KAATSU Cycle mode's gentle, rhythmic, automated pressure on-pressure off on the arms or legs, even without movement, is exercise that specifically results in improved vascular tissue elasticity, underlying muscle tone, and skin tightness. Post-natal KAATSU does not have to be - and should not be - vigorous, difficult or time-consuming for the mother. No specific workout exercises need to be done to see results. Simple movement with KAATSU Air Bands on that mothers normally do with their child are sufficient.
The compression and decompression of the KAATSU Air Bands can be integrated into mother's normal lifestyle and schedule that effectively and efficiently produces results. KAATSU should not be seen as a workout, but simply a part of one's schedule, conveniently done 1-2 times per day.
The KAATSU Air Bands can be used as stand-alone tools to achieve the results that mothers want, but the KAATSU Cycle 2.0 can also be used in combination with other fitness equipment (e.g., treadmills) or movements, from ab vacuum repetitions to Pilates and different kinds of isometic exercises.
KAATSU can be used to relieve such hard-to-fix issues as diastasis recti that can lead to unstable anterior support that, in turn, creates back problems and sacroiliac joint dysfunction.
KAATSU even has a role in postpartum depression where insomnia and stress are encountered because KAATSU can help balance hormones and improve sleep.
And, of course, with mother and father trying to find a balance with their various responsibilities, spouses can workout very effectively with a minimum of time.
While the KAATSU Cycle 2.0 with four KAATSU Air Bands and an online education program is US$899 + shipping costs, KAATSU Global offers a monthly payment plan (see here) that makes a purchase more affordable for many.
Some questions that mothers may ask include:
Q1. Does use of KAATSU make a difference between a vaginal birth versus a Cesarean delivery (C-section)?
A1. Mothers who have had either type can benefit from KAATSU Cycles. The systemic effect of KAATSU is incredibly powerful for healing for recovery from stitches or small connective tissue tears. The hormonal response is also extremely valuable on many levels.
Q2. How does use of KAATSU impact the mother's milk supply?
A2. Very well.
Q3. How does use of KAATSU affect new varicose veins? Will KAATSU make it worse?
A3. With an increased vascular elasticity, KAATSU will help improve the appearance of the vascular veins.
Q4. How often should or can KAATSU be used?
A4. At least daily is good. Twice per day, using arms first and legs second during each daily KAATSU session, is optimal for most mothers if time is available.
Q5. How intense does KAATSU have to be to get results?
A5. KAATSU Cycles should be done comfortably and easily. There is no need to workout intensely or move vigorously while doing KAATSU Cycles during this post-natal period. Intensity and complexity of movement can increased over time (e.g., post 6-8 weeks of birth).
Q6. Will KAATSU lead to immediate results? How long can visible result take?
A6. KAATSU starts to immediately impact the vascular elasticity of your capillaries, veins and arteries. The frequency of usage will impact how soon results will start to be experienced and seen. But generally within a few weeks (e.g., 14-28 KAATSU sessions), aesthetic results will be visible.
For who? White collar employees, mothers For what? Fitness, wellness, functional movement, stress relief
For those users who have totally integrated KAATSU into their lifestyle are likely to "workout" while doing things they either like doing (e.g., flying a kite or spinning at home) or things they do on a regular basis (e.g., folding clothes or blow drying your hair).
KAATSU Fitness presents a radically different exercise and recovery paradigm for teenagers and young adults as well as for working parents, busy executives, and aging Baby Boomers. KAATSU enables anyone to exercise and rehabilitation anywhere anytime, especially important these times during a pandemic with lockdowns, stay-at-home mandates and quarantines.
For who? Working adults, Baby Boomers For what? Recovery, stress relief
KAATSU equipment can be incorporated in your movements while you are having fun on the beach, in a park, up in the mountains, on a playground or on the driving range. You can be playing miniature golf, gardening, doing arts & crafts, fishing, painting, sewing, or playing cards, there isn't an activity that does not have a potential for integrating KAATSU Fitness.
Ideally, you can use the KAATSU Cycle mode, but you can also use the KAATSU Constant mode to enjoy yourself while simultaneously getting in a great workout.
For who? Working adults, mothers, retirees For what? Strength, stamina, functional movement, balance, KAATSU Walking
The most common use of KAATSU equipment is during simple walking. KAATSU users put on their leg bands and simply do KAATSU Walking after a meal, while walking around the neighborhood or walking the dog. Either the KAATSU Cycle mode or the KAATSU Constant mode can be used, but you can walk longer in the KAATSU Cycle mode while the KAATSU Constant mode should be limited to 20 minutes.
Over 10 years ago, academic researchers from Japan confirmed what KAATSU Specialists have long known: that low-intensity exercise with KAATSU Air Bands leads to muscle growth and strength gains.*
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, 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.
As the implications of KAATSU protocols began to be appreciated by the United States military, researchers like Dr. William Ursprung at Texas A&M University 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.
After three weeks of KAATSU Walking, the test found significant improvements in VO2max, significant decreases in 1.5-mile run time, and significant increases in thigh muscle cross sectional area and the researchers concluded that KAATSU Walking represents a methodology for improving aerobic capacity, endurance and muscular size at low training volumes and intensities.
This conclusion mirrored the applications for KAATSU that many far forward-thinking coaches and trainers have known and used. For military personnel and athletes who are looking for concurrent improvements in strength and endurance, they do not always have to move, run, swim, cycle or row at maximum intensity 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 always unnecessary.
"As long as their technique and athletic form is correct, athletes and military personnel 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) 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. Perhaps this slower pace or raw speed is simply more appropriate during different parts of any specific workout when an athlete is working on their technique or form."
This phenomena means that the implications and applications of KAATSU usage expands significantly. When benefits and improvements can be achieved at any speed, pace or level of intensity, coaches and athletes can be much more flexible and creative in their training decisions.
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.
For who? Stay-at-home workers, mothers For what? Wellness, biohacking, fitness
44-year-old Sorriso Lu, a copywriter and chef from Canmore in Alberta, Canada, runs Tri-Oneness (see here). Tri-Oneness is his expression and exploration about personal growth in mind, body, and spirit. He explains, "I like to explore the best in health, wellness, spirituality, biohacking, and human optimization. The secret is that you have to train those in unison daily and not neglect any aspect of those three. That is when you are truly whole and one. When you have that true wholeness, you become unstoppable in everything you do. My mission is to bring you the latest tips, tools, and tricks to help you achieve this oneness."
Caution: Standard KAATSU protocols dictates that only arm or leg bands are used at any one time. Simultaneous use of the KAATSU Arm Bands and KAATSU Leg Bands is not part of the standard KAATSU protocols and is not recommended for any individual.
For who? Swimmers, water polo players, triathletes For what? Strength, stamina, functional movement, mobility, recovery, KAATSU Aqua
Experienced KAATSU Master Specialists and coaches from California (Dave Carlson) to Massachusetts (Chris Morgan) have long incorporated KAATSU Aqua in the training of their athletes for speed, strength and stamina. They also use KAATSU and KAATSU Aqua for rehabilitation of muscles, bones, ligaments and tendons when required. It is used often for recovery, especially after intense workouts and in post-competition situations.
Like KAATSU, KAATSU Aqua is the original BFR for use by aquatherapists, trainers and physical therapists with aquatherapy pools, and competitive aquatic athletes and older people who do aquarobics and aquawalking in shallow pools.
Standard protocols for KAATSU Aqua is the same as KAATSU regarding the Base SKU Pressure and Optimal SKU Pressure.
But it is important for the KAATSU Aqua pressure to be lower on both the arms and the legs than what is normally used on dryland with standard KAATSU. The other protocols such as proper CRT (Capillary Refill Time) and restricting use no longer than 15 minutes are strictly adhered to by these coaches and their athletes that range from high school students to people in their mid-80's.
The abstract reads, "Strength training performed while restricting blood flow is believed to cause the secretion of growth hormones under low load intensities and allow for muscle hypertrophy and increased muscle strength. This has potential clinical applications for elderly individuals and people with existing conditions. However, previous research has been performed on land, with hemodynamics and growth hormone secretion trends for training performed underwater unclear. Against this background, we investigated the effects of blood flow restriction training underwater on hemodynamics and plasma growth hormone (GH) levels. Twelve healthy university students were divided into two groups a localized immersion group where only the upper limb of the dominant hand was submerged, and a whole-body immersion group where participants were submerged to the xiphoid process. Immersed according to respective group protocols, both groups performed flexion and extension of the shoulder joint for 10 minutes with a pressurized cuff at the base of the upper arm under both 0 mmHg and 50 mmHg cuff pressures. Measured hemodynamics were heart rate, systolic blood pressure, and diastolic blood pressure. Plasma GH levels were measured from blood samples. This study revealed that underwater blood flow restriction strength training induced plasma GH level secretion under 50 mmHg conditions. In addition, high levels of GH secretion were shown in the localized immersion group for strength training even when the cuff was not pressurized. Conversely, no significant differences were evident in any measured hemodynamic categories. Results suggest that, in addition to cuff pressure, blood flow restriction training is affected by the body part immersed in water."
High school, club and national level water polo coach Dave Carlson from Los Alamitos, California and 2008 Olympic swim coach Chris Morgan of Danvers, Massachusetts discussed different way to recover from competitions and games with the KAATSU Aqua Bands and the KAATSU Cycle 2.0 device in this podcast:
KAATSU Master Specialists like Dr. Cory Keirn have long talked about KAATSU Aqua:
For who? KAATSU Cycle 2.0 users For what? Troubleshooting, repair
Explanation provided by John Doolittle, CAPT, USN (Ret) who graduated from the U.S. Air Force Academy and transferred to the U.S. Navy. During a 25-year career, he was deployed around the world as an officer in the Navy SEAL Teams; conducting special operations around the globe, to include Kosovo, Bosnia, Iraq and Afghanistan.
He retired as a Navy Captain after his last assignment as Director of the Preservation of the Force and Family Task Force at U.S. Special Operations Command Headquarters, supporting 73,000 Navy SEALs, Army Rangers, Green Berets, Night Stalkers, Air Force and Marine Special Operators.
Doolittle is a certified KAATSU Master Instructor, a NAUI Dive Instructor, and has an MS in Defense Analysis / Irregular Warfare / Special Operations from the Naval Postgraduate School.
He explains, "The KAATSU Cycle 2.0 works on a closed air system. Any leak, whether big or small, will interfere with it completing each 30 second Cycle.
Here is how you can check where the leak may be:
Step #1. Connect the translucent connector tubes into the sides of the KAATSU Cycle 2.0 device. Do NOT connect the KAATSU Air Bands. Set the device in Cycle mode and press P high. If the device does not complete the 8 steps of the Cycle, there is a pin hole in the connector tubes.
The most common spot for pin holds is where the connector tube meets the gray plastic connector. Crimping at that point over time can create a pin hole. See image #1.
The solution is to cut off 1/2-inch (1.2 cm) of the tube and reinsert it on the gray plastic connector. Use a little soapy water which will make it easier to slide the tube back on on the connector.
Conversely, if the device does successfully complete the 8 steps of the Cycle, proceed to Step #2.
Step #2. Since the connectors tubes are not compromised with a pin hole, the next step to check the black tube that connects to the KAATSU Air Bands. At higher pressures, the tube that meets the hard-black connection point on the KAATSU Air Bands may have a leak.
This usually only occurs after hard, frequent usage while pulling on the black tube. See image #2 on left. If the tube appears to be a little stretched, cut off a 1/4-inch (0.6 cm) and reinsert the tube with soapy water.
The black tube is designed so that it will pull off if pulled too hard. This protects the air bladder inside the KAATSU Air Bands from tearing which is a fatal to the bands. If this does not solve the problem, proceed to Step #3.
Step #3. The last issue to test is whether or not the KAATSU Air Bands or connector tubes are compromised.
To test this, only connect one KAATSU Air Band at one time, but leave the tubes inserted in both sides.
If the bladder inside the KAATSU Air Band has failed, the device will not complete 8 Steps, You will see bubbles along the seams of the band. You may also see bubbles coming out from the connection of the white connector and black tube. If this is the case, remove a 1/2-inch (1.2 cm) of the black tube and reinsert the connector. See image #3 on left.
If the bubbles are coming from the bladder, you will need a replacement band.
For who? KAATSU Master 2.0 users For what? Troubleshooting, repair
Explanation provided by John Doolittle, CAPT, USN (Ret) who graduated from the U.S. Air Force Academy and transferred to the U.S. Navy. During a 25-year career, he was deployed around the world as an officer in the Navy SEAL Teams; conducting special operations around the globe, to include Kosovo, Bosnia, Iraq and Afghanistan.
He retired as a Navy Captain after his last assignment as Director of the Preservation of the Force and Family Task Force at U.S. Special Operations Command Headquarters, supporting 73,000 Navy SEALs, Army Rangers, Green Berets, Night Stalkers, Air Force and Marine Special Operators.
Doolittle is a certified KAATSU Master Instructor, a NAUI Dive Instructor, and has an MS in Defense Analysis / Irregular Warfare / Special Operations from the Naval Postgraduate School.
For who? Competitive athletes, Baby Boomers For what? Strength, functional movement, mobility, flexibility
Cory Keirn, DPT, OCS, CSCS, TSAC-F, XPS is a Doctor of Physical Therapy located in Tampa, Florida. He is a former Strength & Conditioning Coach with the WWE (World Wrestling Entertainment) and the Philadelphia Phillies, a Major League Baseball professional team. He did his residency in orthopaedics with a focus on complex orthopaedic cases and advanced physical therapy integration for tactical athletes.
KAATSU Master Specialist Keirn explains how to use the KAATSU Cycle 2.0 from many perspectives and for various applications. These videos summarize the information that he shares with his patients who regularly use KAATSU, the original BFR for their rehabilitation and recovery.
For who? KAATSU Cycle 2.0 users For what? KAATSU Cycle 2.0 usage
Cory Keirn, DPT, OCS, CSCS, TSAC-F, XPS is a Doctor of Physical Therapy located in Tampa, Florida. He is a former Strength & Conditioning Coach with the WWE (World Wrestling Entertainment) and the Philadelphia Phillies, a Major League Baseball professional team. He did his residency in orthopaedics with a focus on complex orthopaedic cases and advanced physical therapy integration for tactical athletes.
Dr. Cory Keirn talks about KAATSU, the Original BFR.
KAATSU pioneered the emerging Blood Flow Restriction (BFR) global market. KAATSU equipment and protocols offer unparalleled performance, precision, and safety for users of all ages and walks of life. KAATSU is a Japanese word that means "additional pressure" that utilizes a state-of-the-art automated pressure system and pneumatic bands that safely optimizes blood circulation, and can enhance recovery, rehabilitation and performance. KAATSU features patented customizable cyclical and sustained pressure settings that allow for a wide variety of athletic, wellness, and therapeutic benefits.
"After careful review, it is clear to me that the KAATSU equipment is the best BFR equipment on the market, as it is the only one that allows you to automatically cycle pressure on for 30 seconds and off for five seconds," says Dr. Joseph Mercola, osteopathic physician.
The KAATSU Cycle Mode is an automated, repeated pressure sequence that allows users to customize both the duration and precise amount of pressure. In this mode, the pneumatic bands apply repeated and progressive periods of compression and decompression on the limbs. This distinct, patented feature of KAATSU maximizes safety and effectiveness for all users and purposes, even during passive use.
The KAATSU Cycle Mode can be used during exercise, household activities, or at rest anywhere, anytime. The Cycle Mode is beneficial during warm-ups, exercise recovery, injury rehabilitation, and for all aspects of athletic performance.
