Speed can mean a variety of things for different sports, different activities, and at different ages.
But the fundamentals of building speed with KAATSU equipment are based on the following protocols:
*Warm-up using the Progressive KAATSU Cycle mode on your arms, starting in the Low Pressure setting and gradually increasing to higher pressure settings.
*Continue your warm-up using the Progressive KAATSU Cycle mode on your legs, starting in the Low Pressure setting and gradually increasing to higher pressure settings.
*At the higher pressures, replicate your desired movements or drills at your optimal speeds. First with the KAATSU AirBands on your arms, and then on your legs. These movements can include track starts for runners, agility drills for football players, running or skating backwards on defense in basketball or ice hockey, swinging a golf club, tennis racquet, baseball bat or cricket bat, spinning quickly in cycling, throwing a baseball or water polo ball, sprinting on a track, exploding upwards for a rebound or dunk, shooting a quick jump shot, moving laterally or backwards on a tennis court, reacting on a volleyball court, or diving off a swimming start block.
*With the KAATSU AirBands from your arms, replicate your movements or drills at speeds at which you wish to compete (or achieve) until you reach technical failure. These movements or drills can be done in the KAATSU Constant mode. That is, when your technique starts to falter or decrease from optimal, then stop and remove the KAATSU AirBands from your arms.
*With the KAATSU AirBands from your legs, replicate your movements or drills at speeds at which you wish to compete (or achieve) until you reach technical failure. These movements or drills can be done in the KAATSU Constant mode. That is, when your technique starts to falter or decrease from optimal, then stop and remove the KAATSU AirBands from your legs.
*Relax a bit, hydrate, and then refocus on your next set of movements or drills. You can rest a little here because your hormonal response will peak somewhere around 12 minutes after you remove the AirBands from your limbs.
*You wish to focus on your speed as your hormones are optimized.
*Without the KAATSU AirBands on your limbs, replicate the same movements or drills. The movements or drills should initially feel easier. You may feel lighter and faster. Even without your KAATSU AirBands on, you will experience the hormonal effects and increased vascular elasticity of KAATSU. This is an ideal time to focus on building speed as well as agility and balance when moving quickly.
© 2014 - 2024 by KAATSU Global
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.
Showing posts with label KAATSU Cycle. Show all posts
Showing posts with label KAATSU Cycle. Show all posts
Thursday, April 4, 2024
Sunday, March 26, 2023
Different Types of KAATSU Walking
People of all ages perform KAATSU Walking.
Users can either use their KAATSU Air Bands on their arms or legs while doing KAATSU Walking. They do this extremely effective, efficient, safe application of KAATSU for a variety of reasons and applications, preferably in the KAATSU Cycle mode:
Weight Maintenance or Weight Loss
• The most effective KAATSU Walking for weight maintenance or weight loss is to use the arm bands first as a warm-up modality before you begin your KAATSU Walking session. Then, switch to the leg bands on the KAATSU Cycle mode in the Low Pressure setting and begin walking. If you want to apply more stress, then you can switch to the Medium Pressure setting, and then to the High Pressure setting as you wish and as you can.
• Make sure to place the leg bands around your upper legs while you are sitting down; not while you are standing up. Apply the bands with a "one-finger tightness".
• Make sure to be well-hydrated before and during your KAATSU Walking session.
• Immediately take off the bands if you feel uncomfortable or lightheaded. This is an indication that the leg bands are on too tightly.
• Walk barefoot in the sand for the most vigorous KAATSU Walking session.
• Alternatively, you can walk on grass or uphill for a more intense workout.
• You can also walk on a treadmill while it is set on a slight or moderate incline.
Muscle Strengthening of the Upper Body
• The most effective KAATSU Walking for muscle strengthening of the upper body is to use the arm bands first as a warm-up modality before you begin your KAATSU Walking session. Then, keep the arm bands on the KAATSU Cycle mode in the Low Pressure setting and begin walking. If you want to apply more stress, then you can switch to the Medium Pressure setting, and then to the High Pressure setting as you wish and as you can.
• Repeatedly contract and relax the muscles of your arms while you are walking. You can do biceps curls or triceps extensions or hand clenches as you walk. The more that you contract your arm muscles while walking, the more impactful KAATSU will be.
• You can continue walking at a comfortable pace as you work your arms.
• Make sure to place the bands around your upper arms with a "one-finger tightness".
• Make sure to be well-hydrated before and during your KAATSU Walking session.
• Immediately take off the bands if you feel uncomfortable or lightheaded. This is an indication that either the arm bands are on too tightly or the stress of the workout is too much.
• Walk barefoot in the sand for the most vigorous KAATSU Walking session.
• Alternatively, you can walk on grass or uphill for a more vigorous workout while moving your arms.
• You can also walk on a treadmill while it is set on a slight or moderate incline.
Overall Stamina Building and Muscle Strengthening of the Lower Body
• The most effective KAATSU Walking for stamina building and muscle strengthening of the lower body is to use the arm bands first as a warm-up modality before you begin your KAATSU Walking session. Then, put the leg bands on the KAATSU Cycle mode in the Low Pressure setting and begin walking. If you want to apply more stress, then you can switch to the Medium Pressure setting, and then to the High Pressure setting as you wish and as you can.
• Start with a comfortable pace and increase your pace as you wish.
• Make sure to place the bands around your upper legs with a "one-finger tightness" while you are sitting down (not standing up).
• Make sure to be well-hydrated before and during your KAATSU Walking session.
• Immediately take off the bands if you feel uncomfortable or lightheaded. This is an indication that either the leg bands are on too tightly or the stress of the workout is too much.
• Walk barefoot in the sand for the most vigorous KAATSU Walking session.
• Alternatively, you can walk on grass or uphill for a more vigorous workout while moving your arms.
• You can also walk on a treadmill while it is set on a slight or moderate incline.
Longevity and Wellness
• The most effective KAATSU Walking for longevity and overall wellness is to use the arm bands first as a warm-up modality before you begin your KAATSU Walking session. Then, put the leg bands on the KAATSU Cycle mode in the Low Pressure setting and begin walking. If you want to apply more stress, then you can switch to the Medium Pressure setting, and then to the High Pressure setting as you wish and as you can.
• Start with a comfortable pace and increase your pace as you wish. But a comfortable pace, performed for 15-30 minutes per day in the Low Pressure setting in the KAATSU Cycle mode is sufficient.
• Make sure to place the bands around your upper legs with a "one-finger tightness" while you are sitting down (not standing up).
• Make sure to be well-hydrated before and during your KAATSU Walking session.
• Immediately take off the bands if you feel uncomfortable or lightheaded. This is an indication that either the leg bands are on too tightly or the stress of the workout is too much.
• Comfortably walk barefoot in the sand for the most strenuous KAATSU Walking session.
• Alternatively, you can walk on grass or uphill for a more vigorous working while constantly moving your arms.
• You can also walk on a treadmill while it is set on a slight or moderate incline, at a comfortable pace.
Core Strengthening
• The most effective KAATSU Walking for core strengthening is to use the arm bands first as a warm-up modality before you begin your KAATSU Walking session. Then, put the leg bands on the KAATSU Cycle mode in the Low Pressure setting and begin walking slowly with a book on your head. Keep your shoulders back and walk with perfect posture with a straight spine and a balanced gait.
• Continue to walk until the book falls off your head. Reset the book and continue walking.
• For a more difficult challenge (for those with outstanding balance), hold two water bottles (or very light weights) in both hands and move your arms assymetically while you are walking.
• Alternatively, you can do Hand Clenches as you walk with the book balanced on your head.
KAATSU Hybrid
• The most effective KAATSU Walking for overall fitness is to alternate each of these applications (e.g., Monday: Weight Maintenance or Weight Loss + Tuesday: Muscle Strengthening of the Upper Body + Wednesday: Overall Stamina Building and Muscle Strengthening of the Lower Body + Thursday: Longevity and Wellness + Friday: Core Strengthening) described above on different days of the week.
• A variety of stress applied to different parts of the body performed daily will have a very positive cumulative effect.
Copyright © 2014 - 2023 by KAATSU Global
Users can either use their KAATSU Air Bands on their arms or legs while doing KAATSU Walking. They do this extremely effective, efficient, safe application of KAATSU for a variety of reasons and applications, preferably in the KAATSU Cycle mode:
Weight Maintenance or Weight Loss
• The most effective KAATSU Walking for weight maintenance or weight loss is to use the arm bands first as a warm-up modality before you begin your KAATSU Walking session. Then, switch to the leg bands on the KAATSU Cycle mode in the Low Pressure setting and begin walking. If you want to apply more stress, then you can switch to the Medium Pressure setting, and then to the High Pressure setting as you wish and as you can.
• Make sure to place the leg bands around your upper legs while you are sitting down; not while you are standing up. Apply the bands with a "one-finger tightness".
• Make sure to be well-hydrated before and during your KAATSU Walking session.
• Immediately take off the bands if you feel uncomfortable or lightheaded. This is an indication that the leg bands are on too tightly.
• Walk barefoot in the sand for the most vigorous KAATSU Walking session.
• Alternatively, you can walk on grass or uphill for a more intense workout.
• You can also walk on a treadmill while it is set on a slight or moderate incline.
Muscle Strengthening of the Upper Body
• The most effective KAATSU Walking for muscle strengthening of the upper body is to use the arm bands first as a warm-up modality before you begin your KAATSU Walking session. Then, keep the arm bands on the KAATSU Cycle mode in the Low Pressure setting and begin walking. If you want to apply more stress, then you can switch to the Medium Pressure setting, and then to the High Pressure setting as you wish and as you can.
• Repeatedly contract and relax the muscles of your arms while you are walking. You can do biceps curls or triceps extensions or hand clenches as you walk. The more that you contract your arm muscles while walking, the more impactful KAATSU will be.
• You can continue walking at a comfortable pace as you work your arms.
• Make sure to place the bands around your upper arms with a "one-finger tightness".
• Make sure to be well-hydrated before and during your KAATSU Walking session.
• Immediately take off the bands if you feel uncomfortable or lightheaded. This is an indication that either the arm bands are on too tightly or the stress of the workout is too much.
• Walk barefoot in the sand for the most vigorous KAATSU Walking session.
• Alternatively, you can walk on grass or uphill for a more vigorous workout while moving your arms.
• You can also walk on a treadmill while it is set on a slight or moderate incline.
Overall Stamina Building and Muscle Strengthening of the Lower Body
• The most effective KAATSU Walking for stamina building and muscle strengthening of the lower body is to use the arm bands first as a warm-up modality before you begin your KAATSU Walking session. Then, put the leg bands on the KAATSU Cycle mode in the Low Pressure setting and begin walking. If you want to apply more stress, then you can switch to the Medium Pressure setting, and then to the High Pressure setting as you wish and as you can.
• Start with a comfortable pace and increase your pace as you wish.
• Make sure to place the bands around your upper legs with a "one-finger tightness" while you are sitting down (not standing up).
• Make sure to be well-hydrated before and during your KAATSU Walking session.
• Immediately take off the bands if you feel uncomfortable or lightheaded. This is an indication that either the leg bands are on too tightly or the stress of the workout is too much.
• Walk barefoot in the sand for the most vigorous KAATSU Walking session.
• Alternatively, you can walk on grass or uphill for a more vigorous workout while moving your arms.
• You can also walk on a treadmill while it is set on a slight or moderate incline.
Longevity and Wellness
• The most effective KAATSU Walking for longevity and overall wellness is to use the arm bands first as a warm-up modality before you begin your KAATSU Walking session. Then, put the leg bands on the KAATSU Cycle mode in the Low Pressure setting and begin walking. If you want to apply more stress, then you can switch to the Medium Pressure setting, and then to the High Pressure setting as you wish and as you can.
• Start with a comfortable pace and increase your pace as you wish. But a comfortable pace, performed for 15-30 minutes per day in the Low Pressure setting in the KAATSU Cycle mode is sufficient.
• Make sure to place the bands around your upper legs with a "one-finger tightness" while you are sitting down (not standing up).
• Make sure to be well-hydrated before and during your KAATSU Walking session.
• Immediately take off the bands if you feel uncomfortable or lightheaded. This is an indication that either the leg bands are on too tightly or the stress of the workout is too much.
• Comfortably walk barefoot in the sand for the most strenuous KAATSU Walking session.
• Alternatively, you can walk on grass or uphill for a more vigorous working while constantly moving your arms.
• You can also walk on a treadmill while it is set on a slight or moderate incline, at a comfortable pace.
Core Strengthening
• The most effective KAATSU Walking for core strengthening is to use the arm bands first as a warm-up modality before you begin your KAATSU Walking session. Then, put the leg bands on the KAATSU Cycle mode in the Low Pressure setting and begin walking slowly with a book on your head. Keep your shoulders back and walk with perfect posture with a straight spine and a balanced gait.
• Continue to walk until the book falls off your head. Reset the book and continue walking.
• For a more difficult challenge (for those with outstanding balance), hold two water bottles (or very light weights) in both hands and move your arms assymetically while you are walking.
• Alternatively, you can do Hand Clenches as you walk with the book balanced on your head.
KAATSU Hybrid
• The most effective KAATSU Walking for overall fitness is to alternate each of these applications (e.g., Monday: Weight Maintenance or Weight Loss + Tuesday: Muscle Strengthening of the Upper Body + Wednesday: Overall Stamina Building and Muscle Strengthening of the Lower Body + Thursday: Longevity and Wellness + Friday: Core Strengthening) described above on different days of the week.
• A variety of stress applied to different parts of the body performed daily will have a very positive cumulative effect.
Copyright © 2014 - 2023 by KAATSU Global
Sunday, May 23, 2021
Always Start Conservatively With KAATSU
For who? Baby Boomers, retirees, masters athletes, corporate executives
For what? Strength, recovery, functional movement, mobility, balance
When you first start KAATSU, it is extremely important and a KAATSU Golden Rule to start very gently, conservatively and slowly.
This guideline is especially true if you have any adverse medical or physiological conditions, are older than 50 years old, are sedentary or de-conditioned. This is true even if you think you are fit and can withstand great physical challenges.
The standard recommended build-up protocols when starting KAATSU, especially with older individuals, are as follows:
• In order to build up to 5-6 KAATSU Cycles in one session, build-up slowly and gradually:
• Do only 1 KAATSU Cycle in your 1st session in the first week.
• You can do 2 KAATSU Cycles in your 2nd session in the second week.
• You can do 3 KAATSU Cycles in your 3rd session in the third week.
• You can do 4 KAATSU Cycles in your 4th session in the fourth week.
• You can do 5 KAATSU Cycles in your 5th session in the fifth week.
• You can do 6 KAATSU Cycles in your 6th session in the sixth week.
In Chapter 7 of the online KAATSU Education Program, the Standard Do’s and Don’ts of KAATSU are listed:
KAATSU can be prudently and safely incorporated into your training, rehabilitation, and recovery regimens - without performing at maximal pressure levels.
Do’s
• Always hydrate well before, during and after each KAATSU session.
• Always first use the KAATSU Cycle Mode before using the KAATSU Constant (Training) Mode.
• Always breathe throughout your KAATSU exercises. Consciously count your repetitions quietly to yourself or out loud so you do not hold your breath while doing KAATSU.
• Always place the KAATSU Air Bands at the correct location on your upper and lower limbs.
• Always confirm your KAATSU Air Bands are high enough to engorge your limbs in blood and create a pink or red color to your skin in your arms and legs. You can get distended veins, but the band pressure should not be so high to occlude your blood flow to your limbs.
• Always wear your KAATSU Air Bands over clothing (e.g., t-shirts, shirts, tights, pants, shorts).
• Always frequently check your Capillary Refill Time (CRT) throughout the KAATSU session.
• Always confirm your CRT is always less than 3 seconds in duration.
• Always release your KAATSU Air Bands if you feel something is not right or unusually uncomfortable. If you feel lightheaded or if you have an unusual pain on one side or the other, immediately stop and take off your KAATSU Air Bands.
• You can perform different exercises during your KAATSU session while doing KAATSU Cycles as you see fit.
• Use the KAATSU Cycle and the KAATSU 3-point Exercises or stretch to warm-up and to help determine the optimal SKU pressure or as a form of basic exercise for both your arms and legs.
• The veins in your limbs may become distended (i.e., pop out) and you may feel a slight tingling in your fingers or toes during the KAATSU Constant mode.
• If you experience occlusion, numbness, or any kind of lightheadedness with the KAATSU Air Bands, immediately remove the bands from your limbs. • Always check with your physician before starting a KAATSU regimen.
• Always start slowly and conservatively with KAATSU.
Don’ts
• Do not use when dehydrated or intoxicated or after or while drinking alcohol or taking medications or illegal drugs including any performance enhancing drugs.
• Do not use while driving a vehicle.
• Do not use while underwater or while holding your breath.
• Do not use while using a vibration plate or doing anything (e.g., treadmill, Bosu Balls) that you cause you to lose your balance.
• Do not fall asleep while the KAATSU Air Bands are on your arms or legs.
• Do not use if you feel pain during use.
• Do not ever partly or fully occlude your blood flow. Signs of this occlusion are collapsed veins, no pulse at your wrists, pale palms of your hand, pale or blue skin color, or severely delayed (>6 seconds) capillary refill time.
• Do not train in the KAATSU Constant mode (i.e., sustained pressure with the inflated bands) for more than 10 minutes on either your arms or your legs.
• Do not use more than 6 consecutive KAATSU Cycles in a row; always build up to 6 consecutive KAATSU Cycles and never exceed this number.
• Do not simultaneously use the KAATSU Air Bands on both your arms and legs.
• Do not lift heavy weights or heavy resistance when using the KAATSU Constant mode.
• Do not use the KAATSU Constant mode if you are older than 50, de-conditioned, overweight, tend to faint, or have White Coat Syndrome.
• Do not use the KAATSU Constant mode if you are training at altitude; only use the KAATSU Cycle mode.
• Stop KAATSU immediately if your limbs become clammy, cold, white, or pale. That physiological response may be due to occlusion of your arterial blood flow, use with heavy weights, or use with sustained vigorous activities - especially at high altitudes.
• Do not place the KAATSU Air Bands on your body other than on your upper arms or upper legs.
• Do not do KAATSU if you are pregnant, under medical treatment, have cancer, hypertension, fractures, muscle ruptures, or any acute diseases without the prior approval of your physician.
• Do not do KAATSU if you are undergoing cardiac rehabilitation or have a pacemaker.
• Do not do KAATSU if you have any of the following conditions: atrial fibrillation, acute myocardial infarction, unstable angina, ventricular tachycardia or severe arrhythmia, serious case of cardiac insufficiency (NYHA class IV), serious aortic stenosis, acute pulmonary embolism or lung infarction, acute myocarditis or pericarditis, acute vena cava dissociation, or macular degeneration.
• If you have peripheral vascular disease, Raynaud’s disease, heart disease or low blood pressure, it is essential to only use very low (conservative) pressure in the KAATSU Cycle mode.
• People with Raynaud’s disease can feel discomfort or even pain if they use high pressures on the KAATSU Air Bands. Because the capillaries are engorged in blood, this impacts the nervous system – which should be avoided for people with Raynaud’s disease.
• Do not use if you are under 14 years old. This recommendation is due to a small number of overly ambitious adults who push children too much or too long with KAATSU.
• Do not open the device and attempt to change or repair the device yourself.
Key Points When Doing KAATSU
• Always remain well hydrated before and during the entire KAATSU session.
• Always start each KAATSU session with the KAATSU Cycle. The KAATSU Cycle include 8 steps of 30 seconds pressure on followed by 5 seconds of no pressure. Each step has sequentially increasing pressure.
• First, start KAATSU on your arms and then do KAATSU on your legs.
• Never simultaneously put on or use the KAATSU Air Bands on your arms and legs.
• Always and frequently check the Capillary Refill Time on the exercising limb is within 3 seconds. Confirm that the color of the limbs remains either pink or beefy red.
• Your veins may become distended (i.e., pop out) during KAATSU.
• You may feel a slight tingling in your fingers or toes during KAATSU. This feeling is acceptable.
• Always immediately stop KAATSU and remove the KAATSU Air Bands if there is any occlusion, numbness, or paleness (i.e., whiteness, grayness, or blueness) in your limbs.
• Always immediately stop KAATSU and remove the KAATSU Air Bands if you experience any lightheadedness. Lie down with your legs elevated if necessary.
• If undergoing rehabilitation from an injury or surgery, never push your joints or your limbs to or pass the point of pain. • Do not exceed 15 minutes of KAATSU on your arms or legs.
• Keep your rest short between your sets and between exercises. Rest 20 seconds maximum between sets or 60 seconds maximum between exercises. This can be modified as necessary.
• Select exercises, movements or loads that allow slow and steady performance of a good number of repetitions (e.g., 30-40 in first set, 20-30 in the second set, >15 in the third set).
• Do 3-4 sets of each exercise and then continue with a different exercise. If only one limb is being exercised at a time, first do 3-4 sets on that limb and then proceed with 3-4 sets on the other limb.
• Reach maximum effort (or go to muscular or technical failure) within each set if you want to build muscular strength or increase muscle tone or size.
• KAATSU should be implemented with the understanding of your physician or physical therapist. KAATSU can be incorporated with your physical therapy routine.
• KAATSU can be performed with most kinds of exercise equipment.
• Conduct movements slowly, steadily and with good range of motion unless you are performing a specific athletic movement (e.g., swinging a golf club, swinging a bat, throwing a ball, cycling, swimming, practicing race starts or jumps). In these cases of athletic movements, move at the speed in which you want to perform.
• Try to reach muscular failure or technical failure during each set of each exercise.
• The dual combination of Base SKU pressure and Optimal SKU pressure is a critical element of KAATSU. The Base SKU pressure is the manual tightening of your KAATSU Air Bands. The Optimal SKU is the inflated pressure of your inflated KAATSU Air Bands. If the Base SKU is low, the Optimal SKU will be higher. Conversely, if the Base SKU is high, the Optimal SKU will be lower. The Base SKU (i.e., manually tightened KAATSU Air Bands) in combination with Optimal SKU (i.e., inflated KAATSU Air Bands) is critically important to set the pressures necessary to achieve maximum benefits from KAATSU.
• KAATSU Air Band placement is critically important. The KAATSU Air Bands can only be used in two locations: above your biceps and triceps, but below your deltoids near your armpit on your arms, and above your quadriceps and hamstrings near your groin on your legs.
• Muscle contraction in your limbs temporarily squeezes venous blood past the KAATSU Air Band on your limbs.
• KAATSU is the original BFR (blood flow restriction), but KAATSU is not Occlusion Training or Tourniquet Training.
• Occlusion Training or Tourniquet Training is a type of training where blood is reduced or restricted going from your torso to your limbs. This is not KAATSU. • The term "occlusion" implies that the blood flow is restricted or stopped from going from your torso to your limbs.
• In contrast, the interaction of the blood flow both in and out of your limbs during the KAATSU Cycle and KAATSU Constant modes is vitally important to realize the benefits, safety, and efficacy of KAATSU.
• KAATSU is a means to safely moderate blood circulation both in and out of your limbs. KAATSU slows the venous outflow that leads to backing up and engorging your limbs in blood. This is why the KAATSU Cycle is important; the vascular system must be warmed up first before starting KAATSU Constant.
• If you want to build strength or improve muscular size and tone, do sets of each KAATSU to either muscular or technical failure. If the Optimal SKU is set correctly, the duration (or repetitions) of each set will be reduced. That is, if set #1 is 1 minute in duration (or 30-40 repetitions), then rest for a maximum of 20 seconds and continue with set #2. You should reach your muscular or technical failure before 1 minute or 30-40 repetitions in Set #2. Rest should be no more than 20 seconds before set #3 begins. In set #3, you should reach your muscular or technical failure in a shorter time duration or fewer repetitions in Set #2.
• The veins in your limbs may become distended (i.e., pop out) during the KAATSU Constant mode.
• You may feel a slight tingling in your fingers or toes during the KAATSU Constant mode. This is acceptable, but KAATSU should be immediately stopped if there is any occlusion, lightheadedness, or numbness or whiteness in your limbs.
• KAATSU should be implemented with the understanding of your physician.
• Wait at least 72 hours after a surgery to start KAATSU with the approval of your physician.
Conservatively Start KAATSU
• Always start slowly and conservatively with KAATSU, especially if you have any adverse medical or physiological conditions, are older than 50 years old, or are sedentary or de-conditioned.
• In order to build up to 5-6 KAATSU Cycles in one session, adhere to the following protocols especially if you have any adverse medical or physiological conditions, are older than 50 years old, or are sedentary or de-conditioned.
>> Do only 1 KAATSU Cycle in your 1st session in the first week.
>> You can do 2 KAATSU Cycles in your 2nd session in the second week.
>> You can do 3 KAATSU Cycles in your 3rd session in the third week.
>> You can do 4 KAATSU Cycles in your 4th session in the fourth week.
>> You can do 5 KAATSU Cycles in your 5th session in the fifth week.
>> You can do 6 KAATSU Cycles in your 6th session in the sixth week.
Seek Medical Advice Before Starting KAATSU
• It is important to seek advice from your physician before starting KAATSU.
• Do not do KAATSU if you are under 14 years old, under 18 years old without adult supervision, pregnant, under medical treatment, have cancer, hypertension, fractures, muscle ruptures, undergoing cardiac rehabilitation, have a pacemaker, heart disease, atrial fibrillation, acute myocardial infarction, unstable angina, ventricular tachycardia or severe arrhythmia, serious case of cardiac insufficiency (NYHA class IV), serious aortic stenosis, acute pulmonary embolism or lung infarction, acute myocarditis or pericarditis, acute vena cava dissociation, macular degeneration, or any acute diseases without the prior approval of your physician.
• If you have peripheral vascular disease, Raynaud’s disease, multiple sclerosis or low blood pressure, it is essential to only use very low (conservative) pressure in the KAATSU Cycle mode.
• People with Raynaud’s disease or multiple sclerosis can feel discomfort or even pain if they use high pressures on the KAATSU Air Bands.
• These protocols have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease and its use should be evaluated by your own physician before use.
Copyright © 2014 - 2021 by KAATSU Global
For what? Strength, recovery, functional movement, mobility, balance
When you first start KAATSU, it is extremely important and a KAATSU Golden Rule to start very gently, conservatively and slowly.
This guideline is especially true if you have any adverse medical or physiological conditions, are older than 50 years old, are sedentary or de-conditioned. This is true even if you think you are fit and can withstand great physical challenges.
The standard recommended build-up protocols when starting KAATSU, especially with older individuals, are as follows:
• In order to build up to 5-6 KAATSU Cycles in one session, build-up slowly and gradually:
• Do only 1 KAATSU Cycle in your 1st session in the first week.
• You can do 2 KAATSU Cycles in your 2nd session in the second week.
• You can do 3 KAATSU Cycles in your 3rd session in the third week.
• You can do 4 KAATSU Cycles in your 4th session in the fourth week.
• You can do 5 KAATSU Cycles in your 5th session in the fifth week.
• You can do 6 KAATSU Cycles in your 6th session in the sixth week.
In Chapter 7 of the online KAATSU Education Program, the Standard Do’s and Don’ts of KAATSU are listed:
KAATSU can be prudently and safely incorporated into your training, rehabilitation, and recovery regimens - without performing at maximal pressure levels.
Do’s
• Always hydrate well before, during and after each KAATSU session.
• Always first use the KAATSU Cycle Mode before using the KAATSU Constant (Training) Mode.
• Always breathe throughout your KAATSU exercises. Consciously count your repetitions quietly to yourself or out loud so you do not hold your breath while doing KAATSU.
• Always place the KAATSU Air Bands at the correct location on your upper and lower limbs.
• Always confirm your KAATSU Air Bands are high enough to engorge your limbs in blood and create a pink or red color to your skin in your arms and legs. You can get distended veins, but the band pressure should not be so high to occlude your blood flow to your limbs.
• Always wear your KAATSU Air Bands over clothing (e.g., t-shirts, shirts, tights, pants, shorts).
• Always frequently check your Capillary Refill Time (CRT) throughout the KAATSU session.
• Always confirm your CRT is always less than 3 seconds in duration.
• Always release your KAATSU Air Bands if you feel something is not right or unusually uncomfortable. If you feel lightheaded or if you have an unusual pain on one side or the other, immediately stop and take off your KAATSU Air Bands.
• You can perform different exercises during your KAATSU session while doing KAATSU Cycles as you see fit.
• Use the KAATSU Cycle and the KAATSU 3-point Exercises or stretch to warm-up and to help determine the optimal SKU pressure or as a form of basic exercise for both your arms and legs.
• The veins in your limbs may become distended (i.e., pop out) and you may feel a slight tingling in your fingers or toes during the KAATSU Constant mode.
• If you experience occlusion, numbness, or any kind of lightheadedness with the KAATSU Air Bands, immediately remove the bands from your limbs. • Always check with your physician before starting a KAATSU regimen.
• Always start slowly and conservatively with KAATSU.
Don’ts
• Do not use when dehydrated or intoxicated or after or while drinking alcohol or taking medications or illegal drugs including any performance enhancing drugs.
• Do not use while driving a vehicle.
• Do not use while underwater or while holding your breath.
• Do not use while using a vibration plate or doing anything (e.g., treadmill, Bosu Balls) that you cause you to lose your balance.
• Do not fall asleep while the KAATSU Air Bands are on your arms or legs.
• Do not use if you feel pain during use.
• Do not ever partly or fully occlude your blood flow. Signs of this occlusion are collapsed veins, no pulse at your wrists, pale palms of your hand, pale or blue skin color, or severely delayed (>6 seconds) capillary refill time.
• Do not train in the KAATSU Constant mode (i.e., sustained pressure with the inflated bands) for more than 10 minutes on either your arms or your legs.
• Do not use more than 6 consecutive KAATSU Cycles in a row; always build up to 6 consecutive KAATSU Cycles and never exceed this number.
• Do not simultaneously use the KAATSU Air Bands on both your arms and legs.
• Do not lift heavy weights or heavy resistance when using the KAATSU Constant mode.
• Do not use the KAATSU Constant mode if you are older than 50, de-conditioned, overweight, tend to faint, or have White Coat Syndrome.
• Do not use the KAATSU Constant mode if you are training at altitude; only use the KAATSU Cycle mode.
• Stop KAATSU immediately if your limbs become clammy, cold, white, or pale. That physiological response may be due to occlusion of your arterial blood flow, use with heavy weights, or use with sustained vigorous activities - especially at high altitudes.
• Do not place the KAATSU Air Bands on your body other than on your upper arms or upper legs.
• Do not do KAATSU if you are pregnant, under medical treatment, have cancer, hypertension, fractures, muscle ruptures, or any acute diseases without the prior approval of your physician.
• Do not do KAATSU if you are undergoing cardiac rehabilitation or have a pacemaker.
• Do not do KAATSU if you have any of the following conditions: atrial fibrillation, acute myocardial infarction, unstable angina, ventricular tachycardia or severe arrhythmia, serious case of cardiac insufficiency (NYHA class IV), serious aortic stenosis, acute pulmonary embolism or lung infarction, acute myocarditis or pericarditis, acute vena cava dissociation, or macular degeneration.
• If you have peripheral vascular disease, Raynaud’s disease, heart disease or low blood pressure, it is essential to only use very low (conservative) pressure in the KAATSU Cycle mode.
• People with Raynaud’s disease can feel discomfort or even pain if they use high pressures on the KAATSU Air Bands. Because the capillaries are engorged in blood, this impacts the nervous system – which should be avoided for people with Raynaud’s disease.
• Do not use if you are under 14 years old. This recommendation is due to a small number of overly ambitious adults who push children too much or too long with KAATSU.
• Do not open the device and attempt to change or repair the device yourself.
Key Points When Doing KAATSU
• Always remain well hydrated before and during the entire KAATSU session.
• Always start each KAATSU session with the KAATSU Cycle. The KAATSU Cycle include 8 steps of 30 seconds pressure on followed by 5 seconds of no pressure. Each step has sequentially increasing pressure.
• First, start KAATSU on your arms and then do KAATSU on your legs.
• Never simultaneously put on or use the KAATSU Air Bands on your arms and legs.
• Always and frequently check the Capillary Refill Time on the exercising limb is within 3 seconds. Confirm that the color of the limbs remains either pink or beefy red.
• Your veins may become distended (i.e., pop out) during KAATSU.
• You may feel a slight tingling in your fingers or toes during KAATSU. This feeling is acceptable.
• Always immediately stop KAATSU and remove the KAATSU Air Bands if there is any occlusion, numbness, or paleness (i.e., whiteness, grayness, or blueness) in your limbs.
• Always immediately stop KAATSU and remove the KAATSU Air Bands if you experience any lightheadedness. Lie down with your legs elevated if necessary.
• If undergoing rehabilitation from an injury or surgery, never push your joints or your limbs to or pass the point of pain. • Do not exceed 15 minutes of KAATSU on your arms or legs.
• Keep your rest short between your sets and between exercises. Rest 20 seconds maximum between sets or 60 seconds maximum between exercises. This can be modified as necessary.
• Select exercises, movements or loads that allow slow and steady performance of a good number of repetitions (e.g., 30-40 in first set, 20-30 in the second set, >15 in the third set).
• Do 3-4 sets of each exercise and then continue with a different exercise. If only one limb is being exercised at a time, first do 3-4 sets on that limb and then proceed with 3-4 sets on the other limb.
• Reach maximum effort (or go to muscular or technical failure) within each set if you want to build muscular strength or increase muscle tone or size.
• KAATSU should be implemented with the understanding of your physician or physical therapist. KAATSU can be incorporated with your physical therapy routine.
• KAATSU can be performed with most kinds of exercise equipment.
• Conduct movements slowly, steadily and with good range of motion unless you are performing a specific athletic movement (e.g., swinging a golf club, swinging a bat, throwing a ball, cycling, swimming, practicing race starts or jumps). In these cases of athletic movements, move at the speed in which you want to perform.
• Try to reach muscular failure or technical failure during each set of each exercise.
• The dual combination of Base SKU pressure and Optimal SKU pressure is a critical element of KAATSU. The Base SKU pressure is the manual tightening of your KAATSU Air Bands. The Optimal SKU is the inflated pressure of your inflated KAATSU Air Bands. If the Base SKU is low, the Optimal SKU will be higher. Conversely, if the Base SKU is high, the Optimal SKU will be lower. The Base SKU (i.e., manually tightened KAATSU Air Bands) in combination with Optimal SKU (i.e., inflated KAATSU Air Bands) is critically important to set the pressures necessary to achieve maximum benefits from KAATSU.
• KAATSU Air Band placement is critically important. The KAATSU Air Bands can only be used in two locations: above your biceps and triceps, but below your deltoids near your armpit on your arms, and above your quadriceps and hamstrings near your groin on your legs.
• Muscle contraction in your limbs temporarily squeezes venous blood past the KAATSU Air Band on your limbs.
• KAATSU is the original BFR (blood flow restriction), but KAATSU is not Occlusion Training or Tourniquet Training.
• Occlusion Training or Tourniquet Training is a type of training where blood is reduced or restricted going from your torso to your limbs. This is not KAATSU. • The term "occlusion" implies that the blood flow is restricted or stopped from going from your torso to your limbs.
• In contrast, the interaction of the blood flow both in and out of your limbs during the KAATSU Cycle and KAATSU Constant modes is vitally important to realize the benefits, safety, and efficacy of KAATSU.
• KAATSU is a means to safely moderate blood circulation both in and out of your limbs. KAATSU slows the venous outflow that leads to backing up and engorging your limbs in blood. This is why the KAATSU Cycle is important; the vascular system must be warmed up first before starting KAATSU Constant.
• If you want to build strength or improve muscular size and tone, do sets of each KAATSU to either muscular or technical failure. If the Optimal SKU is set correctly, the duration (or repetitions) of each set will be reduced. That is, if set #1 is 1 minute in duration (or 30-40 repetitions), then rest for a maximum of 20 seconds and continue with set #2. You should reach your muscular or technical failure before 1 minute or 30-40 repetitions in Set #2. Rest should be no more than 20 seconds before set #3 begins. In set #3, you should reach your muscular or technical failure in a shorter time duration or fewer repetitions in Set #2.
• The veins in your limbs may become distended (i.e., pop out) during the KAATSU Constant mode.
• You may feel a slight tingling in your fingers or toes during the KAATSU Constant mode. This is acceptable, but KAATSU should be immediately stopped if there is any occlusion, lightheadedness, or numbness or whiteness in your limbs.
• KAATSU should be implemented with the understanding of your physician.
• Wait at least 72 hours after a surgery to start KAATSU with the approval of your physician.
Conservatively Start KAATSU
• Always start slowly and conservatively with KAATSU, especially if you have any adverse medical or physiological conditions, are older than 50 years old, or are sedentary or de-conditioned.
• In order to build up to 5-6 KAATSU Cycles in one session, adhere to the following protocols especially if you have any adverse medical or physiological conditions, are older than 50 years old, or are sedentary or de-conditioned.
>> Do only 1 KAATSU Cycle in your 1st session in the first week.
>> You can do 2 KAATSU Cycles in your 2nd session in the second week.
>> You can do 3 KAATSU Cycles in your 3rd session in the third week.
>> You can do 4 KAATSU Cycles in your 4th session in the fourth week.
>> You can do 5 KAATSU Cycles in your 5th session in the fifth week.
>> You can do 6 KAATSU Cycles in your 6th session in the sixth week.
Seek Medical Advice Before Starting KAATSU
• It is important to seek advice from your physician before starting KAATSU.
• Do not do KAATSU if you are under 14 years old, under 18 years old without adult supervision, pregnant, under medical treatment, have cancer, hypertension, fractures, muscle ruptures, undergoing cardiac rehabilitation, have a pacemaker, heart disease, atrial fibrillation, acute myocardial infarction, unstable angina, ventricular tachycardia or severe arrhythmia, serious case of cardiac insufficiency (NYHA class IV), serious aortic stenosis, acute pulmonary embolism or lung infarction, acute myocarditis or pericarditis, acute vena cava dissociation, macular degeneration, or any acute diseases without the prior approval of your physician.
• If you have peripheral vascular disease, Raynaud’s disease, multiple sclerosis or low blood pressure, it is essential to only use very low (conservative) pressure in the KAATSU Cycle mode.
• People with Raynaud’s disease or multiple sclerosis can feel discomfort or even pain if they use high pressures on the KAATSU Air Bands.
• These protocols have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease and its use should be evaluated by your own physician before use.
Copyright © 2014 - 2021 by KAATSU Global
Thursday, February 4, 2021
KAATSU Fitness: Feeling Strong And Having Fun
For who? Working adults
For what? Fitness, wellness, stress relief, recovery
When BFR (Blood Flow Restriction) is viewed online, the images show many very fit, very strong, rather young people looking ripped. But a vast majority of KAATSU users are older people, including a majority of aging Baby Boomers who are not necessarily ripped, but interested in becoming more fit and reducing the pains and discomfort of their joints, back, neck and hips.
So while High Intensity Interval Training and resistance training (weightlifting) can be done with KAATSU equipment, it is much more highly recommended to simply move.
KAATSU Fitness spans all kinds of outdoor activities:
* Walk on the beach
* walk with your dog
* have fun with your friends
* do yoga
* fly a kite
* wash your car
With KAATSU Air Bands on in the KAATSU Cycle mode, a simple activity like walking or playing around will generate the metabolic equivalent of a moderate or higher intensity workout.
The easy to moderate movements with KAATSU equipment in the KAATSU Cycle mode will help overall fitness while being convenient to use and much more sustainable over a lifetime instead of intermittedly doing high intensity periods of training - and then quitting over time.
Copyright © 2014 - 2021 by KAATSU Global
For what? Fitness, wellness, stress relief, recovery
When BFR (Blood Flow Restriction) is viewed online, the images show many very fit, very strong, rather young people looking ripped. But a vast majority of KAATSU users are older people, including a majority of aging Baby Boomers who are not necessarily ripped, but interested in becoming more fit and reducing the pains and discomfort of their joints, back, neck and hips.
So while High Intensity Interval Training and resistance training (weightlifting) can be done with KAATSU equipment, it is much more highly recommended to simply move.
KAATSU Fitness spans all kinds of outdoor activities:
* Walk on the beach
* walk with your dog
* have fun with your friends
* do yoga
* fly a kite
* wash your car
With KAATSU Air Bands on in the KAATSU Cycle mode, a simple activity like walking or playing around will generate the metabolic equivalent of a moderate or higher intensity workout.
The easy to moderate movements with KAATSU equipment in the KAATSU Cycle mode will help overall fitness while being convenient to use and much more sustainable over a lifetime instead of intermittedly doing high intensity periods of training - and then quitting over time.
Copyright © 2014 - 2021 by KAATSU Global
Friday, June 5, 2020
KAATSU The Original BFR At The Digital Running Show
For who? Runners
For what? Recovery, strength, stamina
Following the postponement of The National Running Show London to 2021, the Digital Running Show will be held online on June 13th - 14th 2020 in partnership with Children with Cancer UK.
KAATSU Global will present its original BFR principles and how the KAATSU Cycle and KAATSU Constant modes are used by sprinters, hurdlers, middle-distance runners, distance runners, ultra-marathon runners, triathletes, extreme athletes and recreational runners for performance gains, rehabilitation purposes, and recovery from vigorous training sessions and competition.
For more information, visit nationalrunningshow.com/digital.
Copyright © 2014 - 2020 by KAATSU Global
For what? Recovery, strength, stamina
Following the postponement of The National Running Show London to 2021, the Digital Running Show will be held online on June 13th - 14th 2020 in partnership with Children with Cancer UK.
KAATSU Global will present its original BFR principles and how the KAATSU Cycle and KAATSU Constant modes are used by sprinters, hurdlers, middle-distance runners, distance runners, ultra-marathon runners, triathletes, extreme athletes and recreational runners for performance gains, rehabilitation purposes, and recovery from vigorous training sessions and competition.
For more information, visit nationalrunningshow.com/digital.
Copyright © 2014 - 2020 by KAATSU Global
Monday, November 25, 2019
Twice Daily KAATSU Usage By Bulletproof
For who? Tactical athletes, physical therapists
For what? Recovery
Purple Heart recipient Joe Lowrey of Long Beach Wilson High School in Long Beach, California has been using KAATSU daily for nearly two years.
While serving with the 7th Special Forces Group on July 7th 2014, the U.S. Army Green Beret took a bullet to the head in 2014 (read his story here). The injury occurred during Lowrey’s third deployment as he was manning the gun turret on top of a truck during an intense firefight against Taliban insurgents.
After surprising his colleagues and the medical staff in hospitals in Afghanistan and Germany, then later the Walter Reed Army Medical Center in Washington D.C. by surviving the traumatic brain injury, his ability to do simple movements - standing up, walking, using his left arm - was significantly hampered or impossible.
But after two years of twice daily KAATSU Cycles and KAATSU Constant (morning and night on both arms and legs), the retired Sergeant 1st Class has improved dramatically, both physically and cognitively.
"I started eating right, going keto, and getting good sleep," says Lowrey. "I use all kinds of biohacks, but I always try to do KAATSU in the morning with my caregiver and before I go to bed at night. I jokingly tell my buddies that Dave Asbrey of Bulletproof took my name. I am the one who is bulletproof."
U.S. Army Green Beret Sergeant 1st Class Joseph Lowrey prior to his traumatic brain injury.
Copyright © 2014 - 2019 by KAATSU Global
For what? Recovery
Purple Heart recipient Joe Lowrey of Long Beach Wilson High School in Long Beach, California has been using KAATSU daily for nearly two years.
While serving with the 7th Special Forces Group on July 7th 2014, the U.S. Army Green Beret took a bullet to the head in 2014 (read his story here). The injury occurred during Lowrey’s third deployment as he was manning the gun turret on top of a truck during an intense firefight against Taliban insurgents.
After surprising his colleagues and the medical staff in hospitals in Afghanistan and Germany, then later the Walter Reed Army Medical Center in Washington D.C. by surviving the traumatic brain injury, his ability to do simple movements - standing up, walking, using his left arm - was significantly hampered or impossible.
But after two years of twice daily KAATSU Cycles and KAATSU Constant (morning and night on both arms and legs), the retired Sergeant 1st Class has improved dramatically, both physically and cognitively.
"I started eating right, going keto, and getting good sleep," says Lowrey. "I use all kinds of biohacks, but I always try to do KAATSU in the morning with my caregiver and before I go to bed at night. I jokingly tell my buddies that Dave Asbrey of Bulletproof took my name. I am the one who is bulletproof."
U.S. Army Green Beret Sergeant 1st Class Joseph Lowrey prior to his traumatic brain injury.
Copyright © 2014 - 2019 by KAATSU Global
Monday, September 16, 2019
KAATSU Cycling For Cyclists
For who? Cyclists, athletes, student-athletes, researchers
For what? Strength, stamina, functional movement, mobility, flexibility, recovery
Competitive cyclists, including professional keirin cyclists and triathletes 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.
It should be noted that academic researchers confirmed what KAATSU Specialists have long known since the 1980's: 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 2-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 lower extremity 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.
The same effects of KAATSU have been found with other KAATSU-using mammals like horses, mice, rats, and goats in testing performed in Japan and China.
The photo above show Chinese scientists attaching standard KAATSU Air Bands on the hind legs of goats in northern China under the auspices of China's State General Administration of Sports, the government agency responsible for sports in China that also administers the Chinese Olympic Committee.
Kenneth McKeever, Ph.D., FACSM serves as the Associate Director of Research and is a Professor of Animal Sciences at The Rutgers Equine Science Center. The Center is part of Rutgers, The State University of New Jersey, and is dedicated to better horse care through research and education to advance the well-being and performance of horses and the equine industry.
Since 1995, Professor McKeever has proceeded to build, develop, and coordinate one of the most active Equine Exercise Physiology laboratories in the USA. One of the most interesting studies that Professor McKeever conducted in collaboration with his colleagues Professors Abe, Kearns, Filho and Sato of the Department of Exercise and Sport Science at the Tokyo Metropolitan University and the Department of Ischemic Circulatory Physiology at The University of Tokyo in Japan.
His study on this topic of using standard KAATSU Air Bands - the same used on humans - is entitled Muscle, tendon, and somatotropin responses to the restriction of muscle blood flow induced by KAATSU-walk training that was published in Equine Exercise Physiology.
Professor McKeever and his fellow researchers delved into the efficacy of KAATSU being used as both as a therapeutic method as well as a training aid. The purpose of their study was to investigate the effects of slow KAATSU Walking on muscle and tendon size.
They studied 6 healthy, unfit Standardbred mares performed walking (240 meters/minute for 10 minutes and then a 5-minute recovery) with KAATSU, and 6 mares performed walking without KAATSU. The KAATSU Air Bands - the same model and type that were used by humans and with the goats in China - were inflated using KAATSU equipment and placed at the most proximal position of the forelegs and inflated to a pressure of 200-230 mmHg throughout the KAATSU walking and recovery sessions.
The training was conducted once a day, 6 days/week for 2 weeks. Skeletal muscle thickness and tendon thickness were measured using B-mode ultrasound at baseline and after 2 weeks of training. Venous blood samples were obtained before the first acute exercise and 5, 15 and 60 minutes afterwards. Serum somatotropin concentration was determined using a commercially available equine-specific ELISA kit.
The professors found that the acute increase in plasma somatotropin was 40% greater (P<0.05) in the KAATSU Walking group than in the Control-walking group 5 minutes after exercise and remained elevated (P<0.05) at 15 and 60 minutes post exercise compared with the Control-walking group. After 2 weeks of training, muscle thickness increased (P<0.05) 3.5% in the KAATSU Walking group, but did not change in the Control-walking group (0.7%). Tendon thickness did not change (P>0.05) in either group.
They concluded that these data demonstrate that KAATSU can induce muscle hypertrophy in horses and suggest that KAATSU may provide significant therapeutic/rehabilitative value in horses, as has been shown in humans.
* Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training by Professor Abe and Professor Kearns of Tokyo Metropolitan University and Professor Sato of the University of Tokyo.
** 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.
Copyright © 2014 - 2019 by KAATSU Global
For what? Strength, stamina, functional movement, mobility, flexibility, recovery
Competitive cyclists, including professional keirin cyclists and triathletes 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.
It should be noted that academic researchers confirmed what KAATSU Specialists have long known since the 1980's: 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 2-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 lower extremity 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.
The same effects of KAATSU have been found with other KAATSU-using mammals like horses, mice, rats, and goats in testing performed in Japan and China.
The photo above show Chinese scientists attaching standard KAATSU Air Bands on the hind legs of goats in northern China under the auspices of China's State General Administration of Sports, the government agency responsible for sports in China that also administers the Chinese Olympic Committee.
Kenneth McKeever, Ph.D., FACSM serves as the Associate Director of Research and is a Professor of Animal Sciences at The Rutgers Equine Science Center. The Center is part of Rutgers, The State University of New Jersey, and is dedicated to better horse care through research and education to advance the well-being and performance of horses and the equine industry.
Since 1995, Professor McKeever has proceeded to build, develop, and coordinate one of the most active Equine Exercise Physiology laboratories in the USA. One of the most interesting studies that Professor McKeever conducted in collaboration with his colleagues Professors Abe, Kearns, Filho and Sato of the Department of Exercise and Sport Science at the Tokyo Metropolitan University and the Department of Ischemic Circulatory Physiology at The University of Tokyo in Japan.
His study on this topic of using standard KAATSU Air Bands - the same used on humans - is entitled Muscle, tendon, and somatotropin responses to the restriction of muscle blood flow induced by KAATSU-walk training that was published in Equine Exercise Physiology.
Professor McKeever and his fellow researchers delved into the efficacy of KAATSU being used as both as a therapeutic method as well as a training aid. The purpose of their study was to investigate the effects of slow KAATSU Walking on muscle and tendon size.
They studied 6 healthy, unfit Standardbred mares performed walking (240 meters/minute for 10 minutes and then a 5-minute recovery) with KAATSU, and 6 mares performed walking without KAATSU. The KAATSU Air Bands - the same model and type that were used by humans and with the goats in China - were inflated using KAATSU equipment and placed at the most proximal position of the forelegs and inflated to a pressure of 200-230 mmHg throughout the KAATSU walking and recovery sessions.
The training was conducted once a day, 6 days/week for 2 weeks. Skeletal muscle thickness and tendon thickness were measured using B-mode ultrasound at baseline and after 2 weeks of training. Venous blood samples were obtained before the first acute exercise and 5, 15 and 60 minutes afterwards. Serum somatotropin concentration was determined using a commercially available equine-specific ELISA kit.
The professors found that the acute increase in plasma somatotropin was 40% greater (P<0.05) in the KAATSU Walking group than in the Control-walking group 5 minutes after exercise and remained elevated (P<0.05) at 15 and 60 minutes post exercise compared with the Control-walking group. After 2 weeks of training, muscle thickness increased (P<0.05) 3.5% in the KAATSU Walking group, but did not change in the Control-walking group (0.7%). Tendon thickness did not change (P>0.05) in either group.
They concluded that these data demonstrate that KAATSU can induce muscle hypertrophy in horses and suggest that KAATSU may provide significant therapeutic/rehabilitative value in horses, as has been shown in humans.
* Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training by Professor Abe and Professor Kearns of Tokyo Metropolitan University and Professor Sato of the University of Tokyo.
** 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.
Copyright © 2014 - 2019 by KAATSU Global
Sunday, December 30, 2018
KAATSU For Older Golfers
For who? Baby Boomers, retirees, golfers
For what? Strength, stamina, functional movement, mobility, flexibility, recovery
Former Japanese golf professional Teruo Sugihara (Japanese: 杉原輝雄) passed away at the age of 74. Sugihara was one of the first professional athletes in Japan to transform his career later in life by incorporating KAATSU into his training and recovery.
Sugihara won 63 tournaments over the course of his career and played professionally in Japan even after his diagnosis of prostate cancer in 1997. In 2006, at age 68, he became the oldest player to make the cut in a top-tier Japanese tour event.
His final Japan Golf Tour appearance came at the 2010 Mizuno Open in Nishonomiya, Japan, the same year that he co-authored a book called KAATSU Golf with KAATSU inventor Dr. Yoshiaki Sato.
There were many valuable lessons in his innovative use of KAATSU that he has shared with golfers of any age, but especially with older golfers.
Sugihara-san used KAATSU to improve his health and his game. His book, KAATSU Golf, describes how he used KAATSU to:
* strengthen his upper body
* improve his swing
* enhance his mobility during his swing
* increase his grip strength
* improve his leg strength with squats and practice swings
* enhance his overall strength and club head speed
Older golfers can use KAATSU with the following protocols:
1. Always start with the KAATSU Cycle mode, using the KAATSU Nano or KAATSU Master 2.0 units with KAATSU Air Bands.
2. Always be well-hydrated before starting KAATSU.
3. The KAATSU Cycle should be used first on the arms and then on the legs. That is, place the KAATSU Air Bands first on then arms, do upper body exercises, then remove the bands. Then, repeat the KAATSU Cycles with the KAATSU Air Bands on the legs.
4. The Base SKU pressure should be high enough to slightly reduce venous flow, but not high enough to restrict arterial flow. That is, the KAATSU Air Bands should be snugly applied to the limbs so a finger cannot be slipped between the bands and the arms (or legs). The palm of the hand with the band will subsequently turn slightly pink or give the appearance of a rosy color compared to the palm on the hand without the band. This is due to the increased engorgement of blood in the capillaries.
5. In addition to the coloration of the palms, the maintenance of the arterial flow can be confirmed by the Masimo MightySat Finger Pulse Oximeter. The pulse rate and SpO2 is shown on the face of the Masimo device [see photo below where a women in her 60s with the KAATSU Air Bands at 280 SKU shows a real-time pulse rate of 72 beats per minute and SpO2 of 100%]. It is also normal that veins are distended [see photo below].
6. The KAATSU Cycle mode should start conservatively (i.e., with a lower Optimal SKU pressure) on the first Cycle and then can be gradually increased on the second and subsequent Cycles (e.g., 100 SKU on the first Cycle followed by 140 SKU on the second Cycle, 180 SKU on the third Cycle, and 220 SKU on the fourth Cycle). At all times, the coloration should be at least maintained, and usually becomes a deeper hue or more red. This coloration transformation is due to increased engorgement of blood in the capillaries and veins.
7. If the user feels uncomfortable or lightheaded at any time, the bands should be immediately removed. Alternatively, on the KAATSU Master 2.0, the data settings for automatic shutdown can be set to any specific SpO2 or pulse rate. However, use of the KAATSU Cycle has shown over millions of KAATSU sessions that this mode comfortable and appropriate for users of all ages and backgrounds.
8. During the 3-4 KAATSU Cycles, the KAATSU 3-Point Exercises can be done:
KAATSU 3-Point Exercises for arms:
(a) Standard: Hand Clenches + Biceps Curls + Triceps Extensions
(b) Advanced: Hand Clenches with a squeeze ball + Biceps Curls with very light dumbbells + Triceps Extensions done slowly under muscle contraction
KAATSU 3-Point Exercises for legs:
(a) Standard: Toe Curls + Toe Raises + Sitting Heel Raises
(b) Advanced: Slow Standing Heel Raises + Slow Standing Leg Curls + Slow non-lock Quarter Squats
KAATSU 3-Point Exercises for core (optional):
(a) Standard (with KAATSU leg bands on): Sit up straight in chair + stretch arms and hands upwards in a long, slow stretch + bend forward breathing slowly
(b) Advanced (with KAATSU leg bands on): Balance on one foot (alternate feet) + balance on one foot while moving water bottles in hand + walk with a book on your head + balance
That is, when the bands are inflated, the user can do these various movements listed above in order.
9. After the KAATSU Cycles are over, the user can then move right into their KAATSU functional movements of choice (e.g., swinging a club using a putter or driver) or stretching.
10. If functional movements are not possible due to injury or disability, the KAATSU 3-Point Exercises can be used for rehabilitative or recovery.
11. After the KAATSU Cycles and exercises are completed on the arms, then remove the bands from the arms and place the bands on the legs.
12. Do KAATSU Cycles on the legs and then KAATSU functional movements of choice with the bands on the legs.
To purchase Sugihara's DVD book in its original Japanese language, visit Amazon Japan here.
Copyright © 2014 - 2015 by KAATSU Global
For what? Strength, stamina, functional movement, mobility, flexibility, recovery
Former Japanese golf professional Teruo Sugihara (Japanese: 杉原輝雄) passed away at the age of 74. Sugihara was one of the first professional athletes in Japan to transform his career later in life by incorporating KAATSU into his training and recovery.
Sugihara won 63 tournaments over the course of his career and played professionally in Japan even after his diagnosis of prostate cancer in 1997. In 2006, at age 68, he became the oldest player to make the cut in a top-tier Japanese tour event.
His final Japan Golf Tour appearance came at the 2010 Mizuno Open in Nishonomiya, Japan, the same year that he co-authored a book called KAATSU Golf with KAATSU inventor Dr. Yoshiaki Sato.
There were many valuable lessons in his innovative use of KAATSU that he has shared with golfers of any age, but especially with older golfers.
Sugihara-san used KAATSU to improve his health and his game. His book, KAATSU Golf, describes how he used KAATSU to:
* strengthen his upper body
* improve his swing
* enhance his mobility during his swing
* increase his grip strength
* improve his leg strength with squats and practice swings
* enhance his overall strength and club head speed
Older golfers can use KAATSU with the following protocols:
1. Always start with the KAATSU Cycle mode, using the KAATSU Nano or KAATSU Master 2.0 units with KAATSU Air Bands.
2. Always be well-hydrated before starting KAATSU.
3. The KAATSU Cycle should be used first on the arms and then on the legs. That is, place the KAATSU Air Bands first on then arms, do upper body exercises, then remove the bands. Then, repeat the KAATSU Cycles with the KAATSU Air Bands on the legs.
4. The Base SKU pressure should be high enough to slightly reduce venous flow, but not high enough to restrict arterial flow. That is, the KAATSU Air Bands should be snugly applied to the limbs so a finger cannot be slipped between the bands and the arms (or legs). The palm of the hand with the band will subsequently turn slightly pink or give the appearance of a rosy color compared to the palm on the hand without the band. This is due to the increased engorgement of blood in the capillaries.
5. In addition to the coloration of the palms, the maintenance of the arterial flow can be confirmed by the Masimo MightySat Finger Pulse Oximeter. The pulse rate and SpO2 is shown on the face of the Masimo device [see photo below where a women in her 60s with the KAATSU Air Bands at 280 SKU shows a real-time pulse rate of 72 beats per minute and SpO2 of 100%]. It is also normal that veins are distended [see photo below].
6. The KAATSU Cycle mode should start conservatively (i.e., with a lower Optimal SKU pressure) on the first Cycle and then can be gradually increased on the second and subsequent Cycles (e.g., 100 SKU on the first Cycle followed by 140 SKU on the second Cycle, 180 SKU on the third Cycle, and 220 SKU on the fourth Cycle). At all times, the coloration should be at least maintained, and usually becomes a deeper hue or more red. This coloration transformation is due to increased engorgement of blood in the capillaries and veins.
7. If the user feels uncomfortable or lightheaded at any time, the bands should be immediately removed. Alternatively, on the KAATSU Master 2.0, the data settings for automatic shutdown can be set to any specific SpO2 or pulse rate. However, use of the KAATSU Cycle has shown over millions of KAATSU sessions that this mode comfortable and appropriate for users of all ages and backgrounds.
8. During the 3-4 KAATSU Cycles, the KAATSU 3-Point Exercises can be done:
KAATSU 3-Point Exercises for arms:
(a) Standard: Hand Clenches + Biceps Curls + Triceps Extensions
(b) Advanced: Hand Clenches with a squeeze ball + Biceps Curls with very light dumbbells + Triceps Extensions done slowly under muscle contraction
KAATSU 3-Point Exercises for legs:
(a) Standard: Toe Curls + Toe Raises + Sitting Heel Raises
(b) Advanced: Slow Standing Heel Raises + Slow Standing Leg Curls + Slow non-lock Quarter Squats
KAATSU 3-Point Exercises for core (optional):
(a) Standard (with KAATSU leg bands on): Sit up straight in chair + stretch arms and hands upwards in a long, slow stretch + bend forward breathing slowly
(b) Advanced (with KAATSU leg bands on): Balance on one foot (alternate feet) + balance on one foot while moving water bottles in hand + walk with a book on your head + balance
That is, when the bands are inflated, the user can do these various movements listed above in order.
9. After the KAATSU Cycles are over, the user can then move right into their KAATSU functional movements of choice (e.g., swinging a club using a putter or driver) or stretching.
10. If functional movements are not possible due to injury or disability, the KAATSU 3-Point Exercises can be used for rehabilitative or recovery.
11. After the KAATSU Cycles and exercises are completed on the arms, then remove the bands from the arms and place the bands on the legs.
12. Do KAATSU Cycles on the legs and then KAATSU functional movements of choice with the bands on the legs.
To purchase Sugihara's DVD book in its original Japanese language, visit Amazon Japan here.
Copyright © 2014 - 2015 by KAATSU Global
Wednesday, August 24, 2016
KAATSU Stretching
KAATSU during Stretching can be done two different ways:
(a) Stretching with KAATSU Cycle
(b) Stretching with Optimal Pressure
KAATSU Specialists often ask older patients or rehabilitating clients to simply stretch as the KAATSU Air Bands are inflated during the KAATSU Cycle mode - and to relax during the 5-second rest (deflated) intervals. These patients do not - or cannot due to age or other ailments - even do the KAATSU 3-point exercises because it is too stressful. For these individuals, stretching with the KAATSU Cycle is sufficiently effective.
Conversely, younger healthy KAATSU users can inflate to their Optimal SKU and stretch before and/or after their KAATSU workouts. Stretching with the inflated bands serves to help keep the muscles limber and avoid muscle hypertrophy that some individuals and endurance athletes do not want.
Unlike KAATSU training for muscle hypertrophy (see here), KAATSU users who are stretching do not need to go to fatigue. Most do not even come close to muscle failure. They are simply stretching the muscles that are engorged in blood.
Copyright © 2016 by KAATSU Global
(a) Stretching with KAATSU Cycle
(b) Stretching with Optimal Pressure
KAATSU Specialists often ask older patients or rehabilitating clients to simply stretch as the KAATSU Air Bands are inflated during the KAATSU Cycle mode - and to relax during the 5-second rest (deflated) intervals. These patients do not - or cannot due to age or other ailments - even do the KAATSU 3-point exercises because it is too stressful. For these individuals, stretching with the KAATSU Cycle is sufficiently effective.
Conversely, younger healthy KAATSU users can inflate to their Optimal SKU and stretch before and/or after their KAATSU workouts. Stretching with the inflated bands serves to help keep the muscles limber and avoid muscle hypertrophy that some individuals and endurance athletes do not want.
Unlike KAATSU training for muscle hypertrophy (see here), KAATSU users who are stretching do not need to go to fatigue. Most do not even come close to muscle failure. They are simply stretching the muscles that are engorged in blood.
Copyright © 2016 by KAATSU Global
Thursday, March 31, 2016
Broken Bones + Rehabilitation = Great Opportunity for KAATSU
It is always a pleasure to work with athletically-minded individuals who cannot stand atrophying as they rehabilitate from injuries.
Jack [shown above] is one of those hard-charging athletes. A highly competitive motorcycle racer, Jack has broken dozens of bones throughout his career and has undergone his fair share of surgeries.
Then he discovered KAATSU with Dr Arthur Ting of Fremont, California.
Below is a typical daily rehabilitation/training program for Jack: He comes into the KAATSU Studio well-hydrated and first works on his arms with the KAATSU Nano device and a medium set of KAATSU Air Bands. Then, he works on his legs.
He takes the time to accurately set his correct Base SKU and then identify his Optimal SKU using the standard KAATSU protocols. He understands well the subtle importance of safely and effectively compressing the venous flow in order to stimulate a systemic response from KAATSU.
Upper Body Workout
1. KAATSU Cycle once at 25 Base SKU and 150 Optimal SKU
2. KAATSU Cycle once at 25 Base SKU and 250 Optimal SKU, constantly checking CRT (Capillary Refill Time) to confirm Optimal SKU
3. KAATSU 3-point arm exercises to muscular failure: 3 sets of hand clenches + 3 sets of biceps curls (with 1 lb dumbbells) + 3 sets of triceps extensions
Lower Body Workout
1. KAATSU Cycle once at 25 Base SKU and 150 Optimal SKU
2. KAATSU Cycle once at 25 Base SKU and 300 Optimal SKU, constantly checking CRT (Capillary Refill Time) to confirm Optimal SKU
3. KAATSU 3-point leg exercises to muscular failure: 3 sets of heel raises + 3 sets of quarter, non-lock squats + 3 sets of standing hamstring curls
He also throws in an occasional walk with the KAATSU leg bands and does bouts of stretching while doing the KAATSU Cycle.
Copyright © 2014 - 2016 by KAATSU Global
Monday, February 1, 2016
KAATSU Training Explained In German
KAATSU Specialist Robert Heiduk from the University in Bonn presents KAATSU training and equipment (KAATSU Master, KAATSU Nano and KAATSU Air Bands) in German.
Copyright © 2014 - 2016 by KAATSU Global
Friday, October 23, 2015
Using KAATSU In A Hotel
Even though people of all ages and abilities can use their KAATSU Nano or KAATSU Cycle equipment in their own hotel rooms for athletic performance gains, rehabilitation or recovery, they can also always use the hotel fitness room for their more traditional - and perhaps - more intense KAATSU Training.
Every hotel fitness center is different. Users can use either their KAATSU Nano or KAATSU Cycle device with every machine and tools - except the large dumbbells and heavy weights with a barbell. Spinning bikes, treadmills, resistance bands, TRX ropes, yoga mats, Bosu balls, jump ropes, ab machines...they all can be incorporated into a KAATSU workout or for rehabilitation or recovery.
Users can spin on the stationary or recumbent exercise bikes with their KAATSU leg bands on - or they can jog or sprint on the treadmills. They can use the elliptical cross-trainers with their KAATSU arm bands on - or also do core work or stretch or swim in the hotel pool. Use resistance bands for range of motion exercises.
The workouts not only can become intense with the KAATSU arm or leg bands on, but the workouts also become very efficient which is always a good thing on a business trip or vacation.
Copyright © 2015 by KAATSU Global
Wednesday, October 21, 2015
How Do You Use The KAATSU Cycle?
The new KAATSU Cycle unit enables blood flow moderation exercise that involves 8 cycles of a set amount of pressure.
The KAATSU Cycle can be used as (1) a warm-up for KAATSU performance training, (2) a part of rehabilitation, (3) a form of recovery, and/or (4) serve as an entire workout in itself.
It can be done anywhere – at the office, at school, in an airplane, at home, or before and after a hard workout.
There are two basic types of KAATSU Cycles: (1) the KAATSU Cycle function on the KAATSU Master unit and KAATSU Nano unit, and (2) the KAATSU Cycle functions on the KAATSU Cycle unit.
The KAATSU Full Cycle on the KAATSU Master unit and KAATSU Nano unit consist of 8 cycles of 20 seconds of pressure on followed by 5 seconds of no pressure. This KAATSU Full Cycle is 3 minutes and 20 seconds long. It can be repeated as the user wishes up to 20 minutes. The KAATSU Short Cycle on the KAATSU Master unit and KAATSU Nano unit consist of 4 cycles of 20 seconds of pressure on followed by 5 seconds of no pressure. This KAATSU Short Cycle is 1 minute and 40 seconds long. It can used as a warm-up before or as a cool-down after a traditional training session.
On both the KAATSU Full Cycle and KAATSU Short Cycle, the pressure starts at a low level and gradually increases by 10 SKUs on the arms - or by 20 SKUs on the legs until the optimal pressure is reached on the last cycle.
The KAATSU Cycle is great for exercising in the office, exercising without the need to change out of your work clothes, exercising without the worry about perspiration, exercising in your airplane seat or on long rides in a car, bus, or train, reducing atrophy when injured or in a cast, sling, or brace, warming up for a traditional workout, cooling down from an intense workout or weight-training session.
During the KAATSU Cycle, users can simply sit still while reading, watching television, writing emails, playing games, stretching, yoga, doing isometric exercises or doing the standard KAATSU 3-point exercises. The KAATSU 3-point exercises on the arms includes 3 sets of hand grips, 3 sets of bicep curls, and 3 sets of tricep extensions. The KAATSU 3-point exercises on the legs includes 3 sets of toe curls, 3 sets of toe raises, and 3 sets of heel raises, or alteratively 3 sets of squats, leg extensions, or leg curls.
On the KAATSU Master and on the KAATSU Nano, there is only one level of KAATSU Cycle. It is called CYCLE 20 or 20 seconds of pressure on followed by 5 seconds of pressure off. The pressure gradually increases by 10 SKU on each subsequent cycle on the arms and the pressure gradually increases by 20 SKU on each subsequent cycle on the legs.
On the KAATSU Master, the KAATSU Specialist or the KAATSU user can select their preferred SKU pressure from 0 – 500 SKU. As the pressure increases, the amount of venous blood flow back to the heart decreases and the exercise becomes more difficult.
On the KAATSU Nano, the KAATSU Specialist or the KAATSU user can select the preferred SKU pressure from 0 – 500 SKU. As the pressure increases, the amount of venous blood flow back to the heart decreases and the exercise becomes more difficult.
For example, if a KAATSU user selects 200 SKU in the KAATSU Cycle mode on their arms, the KAATSU user will experience the following protocol that continues for a total of 3 minutes 40 seconds:
Cycle #1: 20 seconds of 130 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #2: 20 seconds of 140 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #3: 20 seconds of 150 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #4: 20 seconds of 160 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #5: 20 seconds of 170 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #6: 20 seconds of 180 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #7: 20 seconds of 190 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #8: 20 seconds of 120 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
If a KAATSU user selects 300 SKU in the KAATSU Cycle mode on their legs, the KAATSU user will experience the following protocol that continues for a total of 3 minutes 40 seconds:
Cycle #1: 20 seconds of 160 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #2: 20 seconds of 180 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #3: 20 seconds of 200 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #4: 20 seconds of 220 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #5: 20 seconds of 240 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #6: 20 seconds of 260 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #7: 20 seconds of 280 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #8: 20 seconds of 300 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
In the new specialty KAATSU Cycle unit, there are 3 levels of KAATSU Cycle:
o Low or CYCLE 20 for older users or individuals with the lowest level of fitness: 20 seconds on + 5 seconds off
o Medium or CYCLE 40 for middle-age users or individuals with an average level of fitness: 40 seconds on + 20 seconds off
o High or CYCLE 60 for younger users or individuals with the lowest level of fitness: 60 seconds on + 20 seconds off
CYCLE 20 provides the lowest and shortest amount of pressure and is meant for older KAATSU users (i.e., those over the age of 50) or those individuals with the lowest level of general fitness. CYCLE 20 can be done more than once and repeated up to 15 minutes in total.
CYCLE 40 provides the medium amount of pressure and is meant for middle-age KAATSU users (i.e., those over the age of 30) or those individuals with an average level of general fitness. CYCLE 40 can be done more than once and repeated up to 15 minutes in total.
CYCLE 60 provides the highest amount of pressure and is meant for younger KAATSU users (i.e., those younger than 30 years) or those individuals with the highest level of general fitness. CYCLE 60 can be done more than once and repeated up to 15 minutes in total.
If you or the users are in any doubt, it is always better to start conservatively with lower pressures than recommended above. Once the user becomes accustomed to KAATSU - which will be very quickly - then higher pressures can be used.
The Base and Optimal pressure for each KAATSU Cycle is shown above in a chart and summarized below:
o CYCLE 20: 8 cycles @ 15 SKU Base pressure + increasing to 100 SKU Optimal pressure
o CYCLE 40: 8 cycles @ 20 SKU Base pressure + increasing to 150 SKU Optimal pressure
o CYCLE 60: 8 cycles @ 25 SKU Base pressure + increasing to 200 SKU Optimal pressure
The duration for each KAATSU Cycle is below:
o CYCLE 20: 3 minutes 20 seconds
o CYCLE 40: 6 minutes 40 seconds
o CYCLE 60: 10 minutes 40 seconds
In summary, pressures during a CYCLE 20 session are shown below:
Cycle #1: 20 seconds of 30 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #2: 20 seconds of 40 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #3: 20 seconds of 50 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #4: 20 seconds of 60 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #5: 20 seconds of 70 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #6: 20 seconds of 80 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #7: 20 seconds of 90 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Cycle #8: 20 seconds of 100 SKU pressure on followed by 5 seconds of pressure off (0 SKU)
Pressures during a CYCLE 40 session are shown below:
Cycle #1: 40 seconds of 80 SKU pressure on followed by 10 seconds of pressure off (0 SKU)
Cycle #2: 40 seconds of 90 SKU pressure on followed by 10 seconds of pressure off (0 SKU)
Cycle #3: 40 seconds of 100 SKU pressure on followed by 10 seconds of pressure off (0 SKU)
Cycle #4: 40 seconds of 110 SKU pressure on followed by 10 seconds of pressure off (0 SKU)
Cycle #5: 40 seconds of 120 SKU pressure on followed by 10 seconds of pressure off (0 SKU)
Cycle #6: 40 seconds of 130 SKU pressure on followed by 10 seconds of pressure off (0 SKU)
Cycle #7: 40 seconds of 140 SKU pressure on followed by 10 seconds of pressure off (0 SKU)
Cycle #8: 40 seconds of 150 SKU pressure on followed by 10 seconds of pressure off (0 SKU)
Pressures during a CYCLE 60 session are shown below:
Cycle #1: 60 seconds of 130 SKU pressure on followed by 20 seconds of pressure off (0 SKU)
Cycle #2: 60 seconds of 140 SKU pressure on followed by 20 seconds of pressure off (0 SKU)
Cycle #3: 60 seconds of 150 SKU pressure on followed by 20 seconds of pressure off (0 SKU)
Cycle #4: 60 seconds of 160 SKU pressure on followed by 20 seconds of pressure off (0 SKU)
Cycle #5: 60 seconds of 170 SKU pressure on followed by 20 seconds of pressure off (0 SKU)
Cycle #6: 60 seconds of 180 SKU pressure on followed by 20 seconds of pressure off (0 SKU)
Cycle #7: 60 seconds of 190 SKU pressure on followed by 20 seconds of pressure off (0 SKU)
Cycle #8: 60 seconds of 200 SKU pressure on followed by 20 seconds of pressure off (0 SKU)
In summary, there are some important points to remember:
* The KAATSU Cycle has pre-set pressures and time durations. * The higher the Base SKU, the more challenging the Optimal SKU will feel. * The lower the Base SKU, the easier the Optimal SKU will fee. * The critical pressure is the combination of the Base SKU and the Optimal SKU.
Regarding age, the highest pressures generally occur between ages 20-30 and decrease for 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, for elderly users who may have stiff, damaged arteries, use relatively low pressures."
Regarding relative fitness, the fitter the subject is, the higher the pressures can be. That is, a more fit individuals or those who have been doing KAATSU for some time can increase from the Cycle 20 to the Cycle 40 to the Cycle 60.
Copyright © 2015 by KAATSU Global
Who Can Do KAATSU?
Traditional KAATSU training is done by hundreds of thousands of people around the world on a daily basis. This number is forecasted to explode with the new KAATSU Cycle product.
Who can safely and effectively use KAATSU? The simple answer is that when KAATSU is done properly and according to the standard KAATSU protocols as established by its inventor Dr Sato, it is a safe exercise for nearly everyone (see exceptions below).
The KAATSU Cycle or the KAATSU Master or the KAATSU Nano can be used by any of the following individuals:
• Athletes and non-athletes
• Males and females
• Teenagers and retirees
• Injured and healthy individuals
Those who should not do KAATSU include pregnant women, heart rehabilitation patients or those individuals with the following conditions:
• Acute myocardial infarction
• Unstable angina
• Ventricular tachycardia or severe arrhythmia
• Serious case of cardiac insufficiency (NYHA class IV)
• Serious aortic stenosis
• Acute pulmonary embolism or lung infarction
• Acute myocarditis or pericarditis
• Acute vena cava dissociation
Although there is no limit on the maximum age of those who can use KAATSU (with the oldest person being 104 years), it is recommended that KAATSU training is limited used to those who at least 14 years of age.
This recommendation is unrelated to the effects or safety of KAATSU; rather, it is a recommendation based on observations that a small number of overly ambitious coaches can push young children too much or too far with a new training modality. As children grow and develop in their teenage years, KAATSU can be prudently incorporated into their training regimens - without the pressure of performing at maximal levels before they reach puberty.
Copyright © 2014 - 2015 by KAATSU Global
Friday, September 4, 2015
KAATSU Equipment Leasing and Financing
Instead of paying in full for KAATSU equipment, KAATSU Specialists and users can now pay monthly for their equipment and certification. KAATSU Global has formed an alliance with eLease to finance KAATSU equipment purchases for either 24 or 36 months.
The process is quite simple and requires only a one-page application and a copy of the first page of the borrower's last three month's bank statements. The complete process takes no more than 2-3 days.
These financing opportunities are ideal for individuals who cannot afford a one-time payment for the KAATSU Master Package, KAATSU Nano Package or KAATSU Cycle Package. Each package includes 4 KAATSU Air Bands (2 arms + 2 legs), a protective case, an extended warranty for 24 or 36 months, and all accessories.
Payments as shown below. These rates are subject to credit approval and credit worthiness and, as such, the rates may vary.
KAATSU Master Package (normally US$4,795): $249.13 (24 months) $188.94 (36 months)
KAATSU Nano Package (normally $2,850): US$146.53 (24 months) US$1110.52 (36 months)
KAATSU Cycle Package (normally US$1,875): US$109.64 (24 months) US$83.81 (36 months)
KAATSU Aqua Package (normally US$3,000): US$117.41 (24 months) US$76.72 (36 months)
Additionally eLease can finance multi-unit mixed assortment of equipment for large purchases. To figure the approximate monthly cost of a large purchase just multiply the 24- and 36-month lease rate factors times the U.S. dollar value of the order. These factors are 4.91% or 24 months and 3.56% for 36 months subject to the lender's credit criteria.
For more information, contact via telephone at toll-free +1-888-410-6350 or email info@kaatsu-usa.com.
Copyright © 2015 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
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
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