KAATSU blog posts testimonials, protocols, case studies, techniques and ideas about KAATSU for recovery, rehabilitation, functional mobility and athletic performance. Statements included in this blog have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
For who? Mothers, students For what? KAATSU Beauty, skin care, blood circulation
KAATSU Beauty, the original BFR, has been used by skin care professionals and make-up artists for decades in Japan.
Beauty care experts and aestheticians who cater to both young women and older women understand how increased blood flow in their clients' skin and face helps them on a number of wellness and cosmetic perspectives.
In this study of women (average age 34.5 years), they concluded that the cutaneous blood circulation (circulation and blood supply of the skin) in the foreheads of test subjects were improved with unloaded unilateral knee extension exercises (i.e., 3 sets of 15 repetitions taking less than 75 seconds per set with a single KAATSU Air Band on their left upper leg without weights or resistance).
The women performed the three-set series of exercises twice - for the first time, they did it without KAATSU, and for the second time with KAATSU with the KAATSU Air Band inflated initially to 140 SKU and ending eventually at 200 SKU.
The blood flow in the foreheads of women was calculated from the blood velocity and red blood cell mass that was determined by laser blood flowmetry.
This conclusion of how blood circulation in a KAATSU user's forehead is improved with relatively easy leg exercises that focus on the quadriceps and hamstrings seems either impossible or illogical.
While the KAATSU users experienced no changes in blood lactate and hematocrit (i.e., volume percentage of red blood cells in blood), their norepinephrine levels increased. Norepinephrine is a naturally occurring chemical that acts as a stress hormone because the brain perceives that a stressful event has occurred.
This natural biohack created by the KAATSU leg exercises helps improve the subjects' forehead cutaneous blood flow. The beauty care experts and aestheticians in Japan know that if KAATSU lower body exercises helps improve circulation and blood supply of the skin of the face, then KAATSU upper body exercises also do the same.
Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.
For who? Work-at-home employees, student-athletes, competitive athletes, cyclists For what? Strength, stamina, KAATSU At Home
What do you do if you only have 20 minutes free to exercise throughout your entire day? Especially on those days when you are simply too busy to squeeze in a visit to the gym or even go on a run in your neighborhood?
What do you do if you only have 15 minutes? Or even only 10 minutes?
KAATSU the original BFR offers one possible solution.
Especially if you have an indoor (spin/stationary) bike - or any kind of indoor equipment (treadmill, Bosu Ball, StairMaster).
KAATSU becomes an even more elegant solution if you do not want to sweat or change into your workout gear.
If you are severely pressed for time, KAATSU recommendations include the following:
* warm-up with 1-2 KAATSU Cycles (4-8 minutes) either before you get on your bike or while casually spinning on your indoor bike
* pick up your pace as much or as little as you wish for the remainder of the workout (2-12 minutes).
Biochemical Reactions as a Result of KAATSU
Low-intensity exercise with KAATSU Air Bands leads to a biochemical reaction in your body that produces a variety of hormones and metabolites from Growth Hormone, IGF-1, nitric oxide, BDNF and VEGF to ceramides and plasmalogens (refer to a layman's explanation here). This natural production results in increased vascular elasticity and increased recruitment of muscle fibers - an elegant way to improve stamina, strength and muscle tone.
Of course, if you want to hit the spin bike hard and generate a significant amount perspiration and high pulse rate, that is always possible. But it is not necessary to generate Growth Hormone, IGF-1, nitric oxide, VEGF, ceramides, plasmalogens, endorphins and plasmalogens with KAATSU.
These results had long been known to KAATSU Specialists since the 1990s.
Research Results
Many researchers between 2000 - 2005 tested KAATSU Walking with MRI-measured muscle size and strength (maximum dynamic or one repetition maximum) and isometric strength along with blood hormonal parameters. Testing was done on both control groups and experimental groups of subjects ranging from young men to older women.
The testing was done using 20-minute bouts of treadmill speed of 50 meters per minute.
The researchers found a multitude of benefits and changes among the experimental KAATSU users while there was no change in muscle size and dynamic and isometric strength in the control group.
1. Serum growth hormone was elevated after KAATSU Walking with the experimental group, but not with the non-KAATSU control group
2. MRI-measured thigh muscle cross-sectional area and muscle volume increased by 4 - 7%
3. One repetition maximum and maximum isometric strength increased between 8 - 10%
Furthermore, indicators of muscle damage (creatine kinase and myoglobin) and resting anabolic hormones did not change with both groups. The researchers concluded that KAATSU Walking induces muscle hypertrophy and strength gain despite the minimum level of exercise intensity after 3 weeks, and that KAATSU Walking may be a potentially useful method for promoting muscle hypertrophy for a wide range of the population including the frail and elderly.
While these benefits have long been known in Japan and China, there have been many other applications that have since been developed and researched that address age-related skeletal muscle loss (sarcopenia) that inhibits mobility and increases the risk of developing several diseases such as diabetes, osteoporosis and heart disease.
No Pain, No Gain?
But many competitive athletes, fitness instructors, coaches and military trainers believe that stamina, speed and strength can only be improved through high-intensity vigorous exercise that comes with highly elevated heart rates, high levels of lactate, lots of time and perspiration.
But this belief was put to the test by United States military researchers like Dr. William Ursprung. At the Texas A&M University, he and his colleagues studied the effects of KAATSU Walking to improve aerobic capacity. Dr. Ursprung evaluated the effects of KAATSU Walking on VO2max, 1.5 mile run times, and muscular size at low training volumes and intensities with airman from the U.S. Air Force 350th Special Operations and Tactics Training Squadron.
This group was already highly trained and fit young men - a group whose fitness levels would be much more difficult to improve with walking than the average civilian.
After three weeks of lower extremity KAATSU Walking, Dr. Ursprung found the airmen significantly improved their VO2max levels, achieved significant decreases in their 1.5 mile run time, and had significant increases in their thigh muscle cross sectional area. The researchers concluded that KAATSU Walking represents a methodology for improving aerobic capacity, endurance and muscular size at low training volumes and intensities.
Implications
This conclusion mirrored the applications for KAATSU that many far forward-thinking coaches, physicians, physical therapists and trainers in Japan and China have long known and applied with their athletes, clients and patients of all ages. For military personnel and athletes who are looking for concurrent improvements in strength and endurance, this experiment proved that they do not always have to move, run, swim, cycle or row at maximum intensity over long durations if they strategically use KAATSU equipment.
While movement or exercises with KAATSU equipment performed with intensity will result in significant physiological and athletic improvement, it is not always unnecessary - especially if you are lacking in time, space or motivation.
"As long as their technique and athletic form is correct, athletes and military personnel - and people from all walks of life - can realize benefits with KAATSU by moving more slowly (i.e., walking versus running or swimming at a moderate pace versus swimming at maximum speed, spinning casually versus spinning at high intensity) rather than always going all-out," explains Steven Munatones. "Perhaps this lowered intensity is appropriate after injuries or immediately after a competition or during a taper phase of training - or even when you only have 10-20 minutes of potential exercise time to sneak into your day. Perhaps this slower pace is simply more appropriate during different parts of any specific workout when an athlete is working on their technique or form."
This phenomena and discovery meant that the implications and applications of KAATSU usage expanded significantly. When benefits and improvements can be achieved at any speed, pace or level of intensity, you can be much more flexible and creative in your training decisions and fitness routine.
For example, instead of only going all-out sprints with KAATSU, runners, cyclists, swimmers, rowers and skiers can practice at more moderate pace - which means that KAATSU can be done more frequently and with less resultant fatigue. This possibility especially rings true for working adults with children to take care of or employees to manage.
Competitive Cyclists & High-intensity Training
In contrast to casual spinning, competitive cyclists, including professional keirin cyclists and triathletes, can use KAATSU equipment in a variety of ways:
1. Warm-up and stretching with KAATSU Cycles
2. Workout recovery with KAATSU Cycles
3. Increased watt output with KAATSU Cycles
4. Increased watt output with KAATSU Training
5. Increase functional threshold power using KAATSU Training
6. Rehabilitation with KAATSU Cycles
Warm-up and stretching with KAATSU Cycles
* As the athletes prepare for a vigorous workout, they do 3-5 KAATSU Cycles on their arms and then 3-5 KAATSU Cycles on their legs.
* They can remain stationary, stretch, or do easy cycling on a stationary bicycle during these warm-up KAATSU Cycles.
* Using the KAATSU Wearables or the KAATSU Cycle 2.0 equipment, the units are easily and comfortable used.
* It is important to be well hydrated before starting KAATSU Cycles.
* It is very important to start with comfortable (i.e., lower) Optimal SKU pressure levels and gradually increase the Optimal SKU levels with each subsequent KAATSU Cycle.
Workout recovery with KAATSU Cycles
* As the athletes complete a vigorous workout, they do 3-5 KAATSU Cycles on their legs so waste products in their muscles can be effectively and efficiently removed. This enables the athlete to benefit from a rapid recovery so their subsequent workouts are optimized.
* They can remain stationary, stretch, or do easy cycling on a stationary bicycle during these cool-down KAATSU Cycles.
* Using the KAATSU Wearables or the KAATSU Cycle 2.0 equipment, the units are easily and comfortable used.
* It is important that the KAATSU Color is pink or rosy or beefy red while doing KAATSU Cycles; the skin tone should never be white, blue or gray.
Increased watt output with KAATSU Cycles
* Athletes can do their workouts while gradually increasing the Optimal SKU levels of the KAATSU Cycles.
* For example, athletes can do 6-8 sets of KAATSU Cycles as the Optimal SKU levels increase from 200 to 225 to 250 to 275 to 300 to 350 to 400 SKU.
* As time and experience with KAATSU increases, the watt output will also increase.
* Athletes can change (either decrease or increase) the parameters of time, incline, Optimal SKU levels as well as watt output.
Increased watt output with KAATSU Training
* Athletes can workout while setting their Optimal SKU at a specific level in the KAATSU Training mode.
* For example, athletes can cycle for a specific time at a specific SKU level at a specific watt output (e.g., 200 SKU for 15 minutes at a specific watt output).
* As time and experience with KAATSU increases, the watt output and time will also increase (e.g., 250 SKU for 20 minutes at an increased specific watt output).
Increase functional threshold power using KAATSU Training
* Athletes can workout while setting their Optimal SKU at a specific level in the KAATSU Training mode.
* For example, athletes can aim for a specific time at a specific SKU level at a specific watt output (e.g., 200 SKU for 15 minutes at a specific watt output).
* As time and experience with KAATSU increases, the watt output and time will also increase (e.g., 200 SKU for 20 minutes at an increased specific watt output). When the time goal is achieved, then the Optimal SKU level can also be increased.
Rehabilitation with KAATSU Cycles
* Torn muscles, ligaments, tendons or broken bones can be efficiently and effectively rehabilitated using the KAATSU Cycle mode.
For who? Work-at-home employees, student-athletes, mothers For what? Functional movement, strength, KAATSU At Home
Kathy Davison and Angela Hughes are identical KAATSU-using identical twins in England. As they approach their 62nd birthday, they are unquestionably fit and healthy Baby Boomers.
After hearing about KAATSU the original BFR on Dr. Joseph Mercola’s podcast this year, Angela and Kathy became regular users starting on April 4th. Angela said, "KAATSU has been the perfect lockdown project.
We’re great enthusiasts and use our kit every day. Whenever we can, we do Facetime workouts ‘together’, [even though we are] 100 miles apart.
We synchronize the button presses so that we workout using identical KAATSU settings.
We were both previously very active (home gym, running, cycling and swimming – when pools were available), but have undoubtedly both increased muscle and become fitter and stronger by using KAATSU.
We have picked up ideas from the KAATSU magazine and the blogs and have added many new exercises to our workouts. We also use the kit around the house doing less energetic activities (e.g. playing the sax).
We know there are many ways to use KAATSU and that there’s much more to learn about this amazing kit.
This is exciting for the rest of lockdown and beyond."
The twins use the KAATSU Cycle 2.0 unit and the KAATSU Air Bands.
For who? Swimmers, water polo players For what? Functional movement, strength, speed, stamina, KAATSU Aqua
Dave Carlson teachees Military History and Financial Literacy at Los Alamitos High School in the City of Los Alamitos in Southern California. He is a water polo coach who has seen several dozens of his players go on to college and compete in the Olympic Games, both men and women.
Carlson has seen all kinds of personal gains from KAATSU the original BFR including reducing the amount of time he needs to spend in a gym to reducing his back pain. But he has also incorporated KAATSU Cycles and KAATSU Aqua nto the off-season, pre-season, mid-season and championship season training and rehabilitation regimen for his high school athletes.
In a KAATSU podcast, Carlson explains how he utilizes KAATSU for the teenage athletes who he coaches.
For who? Swimmers, water polo players, triathletes For what? KAATSU Aqua, rehabilitation, recovery
High school, club and national level water polo coach Dave Carlson from Los Alamitos, California and 2008 Olympic swim coach Chris Morgan of Danvers, Massachusetts discussed different way to recover from competitions and games with the KAATSU Aqua Bands and the KAATSU Cycle 2.0 device.
They described their athletes' applications of KAATSU the original BFR after water polo games, during high school dual meets, and after competitive swimming competitions.
They also discussed their own rehabilitation journeys with KAATSU when they were recovering from bone breaks, sore backs, inflamed gums, and broken ribs.
For who? Work-at-home employees, student-athletes, competitive athletes For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
KAATSU At Home Workout on May 22nd
Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.
For who? Work-at-home employees, student-athletes, competitive athletes For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
KAATSU At Home Workout on May 13th
Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.
For who? Olympic athletes, tactical athletes, competitive athletes, Marines http://hawleybennett.com/abouthawley/
For what? Rehabilitation, recovery, strength, KAATSU At Home
The husband-and-wife duo of U.S. Marines Major Gamal Awad and two-time Olympian Hawley Bennett talked about their use of KAATSU the original BFR with retired Navy SEAL captain and KAATSU Master Specialist John Doolittle on a recent discussion.
The pair regularly use the original KAATSU Nano unit with their KAATSU Air Bands. Awad is a tactical athlete who has pushed himself for years to maintain sufficient strength, speed and stamina for his military responsiblities. Hawley competes in equestrian events representing her native Canada.
Awad and Hawley have used KAATSU to help with their rehabilitation from numerous injuries - all quite serious from broken pelvis bones to broken backs. They also use KAATSU in the course of their daily exercise routines. Awad talks of his daily need for KAATSU while Olympian Hawley talked about her own KAATSU journey in the podcast above.
Awad is shown below on the day of his most recent injury - and soon thereafter during his recovery with his pink KAATSU Air Bands on his arms.
To learn more about equestrian athlete Hawley who is looking to participate in her third Olympic Games next summer in Tokyo in 3-day eventing, visit hawleybennett.com.
Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters). She uses the KAATSU Cycle 2.0 during the KAATSU At Home workouts.
One backyard pool swim workout focused on breaststroke is listed below.
Backyard Pool Warm up
4 lengths kick on board
2 lengths underwater - somersault at halfway to work core / open turn at wall
8 lengths kick on board
2 lengths underwater - somersault at halfway to work core / open turn at wall
12 lengths kick on board
2 lengths underwater - somersault at halfway to work core / open turn at wall
16 lengths kick on board
2 lengths underwater - somersault at halfway to work core / open turn at wall
20 lengths kick on board
2 lengths underwater - somersault at halfway to work core / open turn at wall
Backyard Pool Main set #1
[3x]
4 minute seated static sculling
4x 1-length underwater mini breaststroke pull-outs
4 min vertical body static sculling (deep water preference)
4x 1-length underwater mini breaststroke pull-outs
4 min sculling on belly / static and slightly fetal position
4x 1-length underwater mini breaststroke pull-outs
1:00 rest
Backyard Pool Main set #2
** tethered with stretch-cord**
[2-3x]
10x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath then stop
Remain tethered and 5 vertical bobs in middle of pool
:20 seconds rest
20x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath then stop
Remain tethered and 5 vertical bobs in middle of pool
:20 seconds rest
30x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath then stop
Remain tethered and 5 vertical bobs in middle of pool
:20 seconds rest and REPEAT
Backyard Pool Cool down
[8x]
:20 easy flutter wall kick
1x push glide to opposing/opposite wall
Repeat
For who? Work-at-home employees, student-athletes, competitive athletes For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).
KAATSU At Home Workout on Wednesday, April 29th KAATSU Air Bands on Arms
Stretching/ mobility Lateral wrist curls
40 seconds on, 20 seconds rest x 3 Tricep Dips
40 seconds on, 20 seconds rest x 3 Push-ups
40 seconds on, 20 seconds rest x 3 Forearm plank walk
1 minute Heart rate boost
swimmers
x planks Jump rope
KAATSU Air Bands on Legs
Stretching/mobility Heel lifts
40 seconds on, 20 seconds rest x 3 Heart rate boost
swimmers
x planks
Jump rope Sumo "wall" sit pulse
40 seconds on, 20 seconds rest x 3 Static lunge knee drops
40 seconds on, 20 seconds rest x 4 Single leg Romanian deadlift
40 seconds on, 20 seconds rest x 4 (two/side) Squat Walk
40 seconds on, 20 seconds rest x 3 Killer core
Overhead seated leg lift to knee in
40 seconds on, 20 seconds rest x 3 Bicycles (optional straight leg)
40 seconds on, 20 seconds rest x 3 Stretch
KAATSU At Home Workout on Friday, April 24th KAATSU Air Bands on Arms Warm up stretching Fingertip press ups
- 30 seconds x 2 Heart rate boost
- 30 seconds each Reverse lunge Ankle taps Mountain Climbers Diamond push-ups
- 30 seconds x 2 Star plank
- 1 minute Shoulder mobility exercises + Stretches
KAATSU Air Bands on Legs Static lunge heel raises
- 30 seconds / side Heart rate boost
- 30 seconds each Reverse lunge Ankle taps Mountain Climbers Bear Marches
- 30 seconds x 2 Heart rate boost
- 30 seconds each Reverse lunge Ankle taps Mountain Climbers Sumo squat hold arm swing
- 30 seconds x 2 Core
30 seconds each Ins and outs
- R ride oblique crunch
- L side oblique crunch Leg mobility and stretch work
KAATSU At Home Workout on Tuesday, April 28th KAATSU Air Bands on Arms
Shoulder CARS (controlled articular rotations)
Standing spine warm-up Wrist Circles
- 30 seconds/side x 4 Tricep Extensions
- 30 seconds x 2
1. Moderate
2. Fast Biceps Curls
- 30 seconds x 2
1. Moderate
2. Fast Side plank rotations
- 30 seconds x 2
1. normal
2. optional leg lift Heart rate boost - 30 seconds each
- Run in place
- Cross jacks
- Frog jumps Forearm plank Spidermans
1. Moderate
2. Fast
KAATSU Air Bands on Legs Active stretching Sumo squat heel raise
- 30 seconds/side x 2
- 3rd set = both heels Heart rate boost - 30 seconds each
- Run in place
- Cross jacks
- Frog jumps Lateral lunges
30 seconds/side x 2 Heart rate boost - 30 seconds each
- Run in place
- Cross jacks
- Frog jumps Forward lunge to squat
- 30 seconds/side x 4 Figure 4 bridge
- 30 second/side x 4 CORE
30 seconds each
- lying oblique crunch r/l
- hollow body hold Stretching
KAATSU At Home Workout on Monday, April 27th KAATSU Air Bands on Arms
Neck CARS (controlled articular rotations)
Spine warm-up Upward wrist curls
- 30 seconds x 2 Crab toe touches
- 30 seconds x 2
1. Slow motion
2. FAST Forearm plank punch
- 30 seconds x 2
1. Slow motion
2. FAST Floor push-up to back extension
- 30 seconds x 2 Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks
KAATSU Air Bands on Legs Active stretching 3 part heel raise
- 30 seconds x 2 Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks Curtsy lunges - 30 seconds/side x 4
- 1st round step back
- 2nd round optional static Jump slam half burpee
- 30 seconds x 2 Reverse lunge + Twist - 30 seconds/side x 4
- 1st round normal
- 2nd round option to hold leg up @ center for balance Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks CORE
30 seconds each
- side plank reach right, left
- hollow hold variation Stretching
For who? Work-at-home employees, student-athletes, competitive athletes For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
With increasing calls for the rescheduled Tokyo Olympics to be cancelled and the rumored possibility for the entire 2020-2021 academic school year to be entirely online (coming from major public universities like University of California Berkeley to universities in the hardest hit areas in the American Northeast) due to the ongoing coronavirus pandemic, American society is in this fight for a longer term than Americans originally envisioned.
While some states may loosen their reins and recommendations on opening up the economy that will enable fitness clubs to reopen soon, there is a very real possibility that most yoga studios, gyms, pools, indoor rowing and spin studios and gyms will remain closed for the short-to-medium term.
If that becomes the case, then the demand for home gym equipment like free weights, resistance bands, TRX straps and Bosu Balls will continue to skyrocket.
And even if the fitness clubs are defined as providing essential services by local and state authorities, there may not be a massive rush to return to normal. These are good reasons to invest in a KAATSU Cycle 2.0 or KAATSU B1 or KAATSU C3.
The KAATSU Cycle 2.0 can be used:
* to augment any and all forms of exercise around your home and neighborhood
* to augment standard physical therapy at your home and office
* to augment any type of exercise or rehabilitation equipment including weights, resistance bands, TRX straps, Bosu Balls, jump ropes, medicine balls, AlterG machines, red light therapy, etc.
* to enable highly efficient recovery from a stressful day or vigorous workouts
* to incorporate into your daily chores - from washing dishes to folding clothes - so you can accomplish household duties WHILE working out
* during travel and vacation - essentially enabling you to take your workout and rehabilitation equipment with you to use anywhere, anytime
Cost and Value
The KAATSU Cycle 2.0 costs US$899. If KAATSU is used as recommended (i.e., twice per day for less than 15 minutes either before, during or after workouts and before bedtime for full recovery, the cost per use over the course of a year is $1.23 (or $0.61 over 2 years).
Testimonials
As Ben Greenfield, one of the Top 100 Most Influential People In Health And Fitness, says “When you combine exercise with KAATSU, you experience a significant hypertrophic, growth hormone, and testosterone response… a significant increase in muscle protein synthesis, without the simultaneous increase in inflammation and muscle damage.”
Dr. Joseph Mercola, an osteopathic physician shown on left, agrees, "After careful review, it is clear to me that the KAATSU equipment is the best BFR equipment on the market, as it is the only one that allows you to do cycling or automatically cycling pressure on for 30 seconds and off for five seconds."
World champion swimmer Michael Andrew knows KAATSU's value in terms of recovery, “My body will send extra white blood cells and growth hormone to repair muscles my body THINKS are being broken down, but actually are NOT being broken down, speeding up recovery.”
"For US$899, there is no other piece of equipment that is as versatile, effective and efficient as the KAATSU Cycle 2.0," says Steven Munatones. "Not only can users maintain and improve their speed, strength, stamina, and agility with KAATSU equipment anytime anywhere, but they can also rehabilitate and recover from any musculoskeletal injury they may have."
Speed
The KAATSU Cycle 2.0 and the KAATSU Air Bands can be used in different ways to develop speed (see examples here). The ideal KAATSU speed workout begins with the KAATSU Cycle mode and then continues in the KAATSU Training mode with bursts of speed - either sprints or agility drills.
Strength
The ideal KAATSU strength workout begins with the KAATSU Cycle mode and then continues in the KAATSU Training mode with any type of bodyweight exercises or with light weights (see suggestions here) - or the videos below with numerous examples with Dr. Cory - see here for many recommended workouts by Dr. Cory.
For strength gains, the repetitions can be a combination of slow repetitions with contractions and normal-speed repetitions, all using relatively light weights or resistance bands. For muscle girth gains, very slow repetitions both in the positive and negative directions under high SKU pressure is optimal.
/////// Stamina
The ideal KAATSU stamina workout begins with the KAATSU Cycle mode and then continues in the KAATSU Training mode with any type of aerobic work including running, using rowing machines, spinning bikes or treadmills, or doing burpees or quick bodyweight exercises.
In the KAATSU Training mode with the bands untethered, users can run or do any kind of agility drills - or even any kind of Tabata regimen with the KAATSU Air Bands on, skyrocketing their pulse - or just take it easy by walking the dog.
Agility
Improving one's agility with the feet and body, or any kind of upper body motion for ex-athletes or developing leg strength and mobility for users of all ages are all enabled with a combination of the KAATSU Cycle mode and the KAATSU Training mode.
Rehabilitation
Effective rehabilitation and recovery are both well-documented by using the KAATSU Cycle mode, 2-3 times per day, whether users are facing recovery from a muscle tear, a bone break, or any kind of ligament or tendon injury.
Recovery
In order to avoid or minimize DOMS (delayed onset muscle soreness), 3-6 KAATSU Cycles are the most effective means to remove lactate immediately after a vigorous workout.
Versatility & Augmentation
The KAATSU equipment can effectively augment any kind of fitness equipment the athlete may use: AlterG machines, rowing machines, spin bikes, barbells, dumbbells, resistance bands, TRX suspension straps, jump ropes, pools (either for aqua therapy or exercise), StairMasters, power racks, pull-up bars, dyno disks, physioballs, foam rollers, agility ladders, kettlebells, etc. Nothing is off the table...you have full functional mobility while wearing KAATSU.
Or the KAATSU Cycle 2.0 can literally be used solely by itself with bodyweight exercises.
The KAATSU equipment can effectively augment any kind of movement the athletes may do: running, spinning, stretching, yoga, weight lifting, rehabilitation exercises, swimming, cycling, throwing, kicking, etc.
/////// KAATSU Cycle 2.0 Features
* can be used anywhere anytime by anyone - including the family members of our professional and Olympic sports clients
* compact
* quiet
* light
* durable
* useful for arms, legs and core
* includes 4 KAATSU Air Bands for both arms and legs
* easily rechargeable battery with a USB-C charger (that pulls into smartphone chargers or laptops)
* bands are waterproof for use in the pool
Patented
Based on the original KAATSU know-how and US patent #9,775,619 (Compression and decompression control system and vascular strengthening method).
This episode on KAATSU the original BFR and KAATSU Aqua is brought together by SwimShare, an easy-to-use, quick and intuitive workout planning, tracking and sharing app for swimmers and coaches made by ClubAssistant.
Gators Swim Club head coach Chris Morgan (swam at UC Davis), International Marathon Swimming Hall of Famer Steven Munatones (swam at Harvard), and retired Navy SEAL Captain John Doolittle (swam at Air Force Academy) explain KAATSU and its applications to the swimming community.
Various KAATSU Aqua applications for competitive aquatic athletes are demonstrated below:
For who? Working adults, competitive athletes For what? Functional movement, strength, rehabilitation
For years, the best-kept secret among New York City’s busiest and most beautiful people has been the 30-minute workout—a once-a-week, sweat-free mini-session with personal trainer Jim Clarry who regularly lures designers, gallerists, celebrities, and many a Vogue editor uptown. An outspoken opponent of over-exercising, Clarry has made a career out of the understanding that if all you have to spare is half an hour, he will make it count.
Read the rest of the Vogue Magazine article about Clarry, who first was introduced to KAATSU the original BFR after he torn his bicep muscle, here.
For who? Work-at-home employees, student-athletes, competitive athletes For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
KAATSU Magazines are included in the cost of the KAATSU Cycle 2.0, KAATSU Master 2.0, KAATSU B1, and KAATSU C3 packages. These easy-to-understand magazines - with a different theme each month about KAATSU the original BFR - will be posted soon on the new www.kaatsu.com website.
For who? Work-at-home employees, student-athletes, competitive athletes, retirees For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
Straight Talk is a weekly half hour talk show hosted by Art Levine and broadcast on cable systems in Long Beach and 40 surrounding cities reaching 650,000 cable viewers. In its 19th year on air, Straight Talk is the most watched and respected cable talk show in the greater Long Beach area. Levine interviewed Steven Munatones on July 27th 2019 [link here] about KAATSU the original BFR.
For who? Work-at-home employees, student-athletes, competitive athletes For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).
KAATSU At Home Workout on Wednesday, April 22nd KAATSU Air Bands on Arms
Stretching
Shoulder circles - optional balance Upward wrist curls
30 seconds/side Tricep Push-ups
30 seconds/side x 2
1. Moderate
2. Fast Bicep Curls
30 seconds/side x 2
1. Moderate
2. Fast High plank spinal twist
30 seconds/ side Concentric push-ups
30 seconds x 2
1. Slow motion
2. Hold at the bottom Heart rate boost (30 seconds each)
1. Hop scotch
2. Jump rope
3. Lateral high knees
KAATSU Air Bands on Legs Active stretching
Pancakes
Good mornings Calf raises
30 seconds x 3
1. Both
2. Right leg
3. Left leg Heart rate boost (30 seconds each)
1. Hop scotch
2. Jump rope
3. Lateral high knees Lateral squat jumps
30 seconds x 2
1. Moderate
2. Option to take hands behind head Heart rate boost (30 seconds each)
1. Hop scotch
2. Jump rope
3. Lateral high knees Plank side hops
30 seconds x 2
1. Moderate
2. FAST Quick lunge switches
30 seconds/side x 4 Bridge Work CORE
30 seconds each
1. Bicycles
2. Forearm plank hip dips right
3. Forearm plank hip dips left Stretching
KAATSU At Home Workout on Tuesday, April 21st
KAATSU Air Bands on Arms
Shoulder mobility work
Spine mobility work Forearm wrist circles
30 seconds/side Single arm push-up
30 seconds/side x 2 Bicep Curls
30 second/side x 2
1. Moderate
2. Fast Seated Arnold press
30 seconds x 2 Military plank side tap
30 seconds x 2
1. Moderate
2. Faster Heart rate boost (30 seconds each)
1. Lateral floor taps
2. Criss cross jacks
3. X planks
KAATSU Air Bands on Legs
Hip Mobility work
Downdog to plank hamstring openers Wide Squat Alternate Calf Raises
30 seconds x 2 Heart rate boost (30 seconds each)
1. Lateral floor taps
2. Criss cross jacks
3. X planks Multi direction lateral lunge
30 seconds x 2
1. Normal
2. option to hover the foot for balance Heart rate boost (30 seconds each)
1. Lateral floor taps
2. Criss cross jacks
3. X planks Wide squat jump to pulse
30 seconds x 2 Mountain Climbers
3 Sets
30 seconds - Moderate
20 seconds - Fast
10 seconds - All out CORE
30 seconds each
Alternate toe taps
Knee in crunches
Overhead Russian twists Stretching
KAATSU At Home Workout on Monday, April 20th
KAATSU Air Bands on Arms
Neck CARS (controlled articular rotations)
Shoulder CARS Upward wrist curls
- 30 seconds x 2 Crab toe touches
- 30 seconds x 2
1. Slow motion
2. FAST Forearm plank punch
- 30 seconds x 2
1. Slow motion
2. FAST Floor push up to back extension
- 30 second x 2 Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks
KAATSU Air Bands on Legs Active stretching 3 part heel raise
- 30 seconds x 2 Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks Curtsy lunges - 30 seconds/side x 4
- 1st round step back
- 2nd round optional static Jump slam half burpee
- 30 seconds x 2 Reverse lunge + Twist - 30 seconds/side x 4
- 1st round normal
- 2nd round option to hold leg up @ center for balance Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks Core
30 seconds each
- side plank reach right, left
- hollow hold variation Stretching
For who? Work-at-home employees, student-athletes, competitive athletes For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
Cory Keirn DPT, a veteran trainer and physical therapist from the World Wrestling Entertainment and Philadelphia Phillies, explains the benefits of KAATSU the original BFR within one minute.
Dr. Keirn shows what experienced athletes can do with their KAATSU equipment below:
For who? Work-at-home employees, student-athletes, competitive athletes For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
Laurel Kuzins is a highly popular and experienced yoga, Pilates, and GroupX instructor and Functional Mobility Specialist from Santa Monica, California.
She leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays this week. These KAATSU workouts are for both aging Baby Boomers and for Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).
Kuzins is all about wellness and believes that helping people to feel their best is her life's purpose. Laurel creates a diverse range of workouts striving to make fitness fun and accessible for everybody no matter what stage of your health journey you are on.
A native of northern California and former water polo player, she received her Bachelor's Degree from University of California Santa Cruz.
Note: Kuzins will add optional active stretches in between some of the exercises. Modifications are offered as well as 1-2 bonus exercises (3x with 30 seconds on + 20 seconds rest) and a Q&A session with KAATSU Master Specialists.
Friday, April 17th KAATSU At Home Workout
KAATSU Air Bands on Arms
Seated stretches + mobility work Quadrupled palm to fingertip pushups
30 seconds slow
30 seconds fast Tricep Extensions
30 seconds slow
30 seconds fast Bicep Curls
30 seconds slow
30 seconds fast Pike work
30-second plank to pike walk
30-second pike push-ups 1-minute forearm plank play Heart rate boost
30-second heel touch to butt kicks
30-second sumo squat reaches
30-second overhead jack to jumping jack
KAATSU Air Bands on Legs Split lunge calf work --> hamstring stretch
30 seconds/side x 2 Heart rate boost
30-second heel touch to butt kicks
30-second sumo squat reaches
30-second overhead jack to jumping jack Front Lunge to lateral leg lift
30 seconds/side x 2 Criss-cross squat jumps
30 seconds moderate
30 seconds FAST Half Burpee surfers
30 seconds
20 seconds
10 seconds Core (30 seconds each, 2 minutes total)
Butterfly sit-up punches
Paused bicycle crunch
Double leg circles (to the right, then left)
Thursday, April 16th KAATSU At Home Workout
KAATSU Air Bands on arms Mobility work
- wall or floor slides
- shoulder mobility with towel or broom
- cat/cow
- active spinal rotation Forearms
30 seconds/wrist - side to side movement
30 seconds/wrist- circles Tricep extensions
30 seconds slow
30 seconds fast Bicep curls
30 seconds slow
30 seconds fast Forearm plank rotations
30 seconds normal
30 seconds + arm reach
30 seconds + leg lift Plank walk out/in
30 seconds x 2 Lying down press up
30 seconds x 2 Heart rate boost
1 minute - happy feet --> jacks
KAATSU Air Bands on legs Calf raise squats
30 seconds x 2
Lateral bear crawl
30 seconds normal
30 seconds + butt-to-heels
30 seconds + push-up Heart rate boost
1 minute - happy feet --> jacks Squat ups and downs
30 seconds right leg
30 seconds left leg Plank jacks to frog jumps
30 seconds x 2
Lunge lower and lift
30 seconds x 2
Core Work
30 seconds Roll up to toe touch
30 seconds seated rotations
30 seconds reverse crunch
Wednesday, April 15th KAATSU At Home Workout
KAATSU Air Bands on arms Neck mobility work
- 30 seconds forwards/backwards, 30 second side to side Cherry pickers
- 30 seconds slow
- 30 seconds fast Frontal rotations
- 30 seconds slow
- 30 seconds fast Heart rate boost 30 seconds each
- reach and kick back
- inch worms
- cross jacks Forearm plank press up (optional on knees)
- 30 seconds x 2 sets Seated bicep curls with towel
- 30 seconds bent knee
- 30 seconds straight leg Ups and downs (30 seconds each)
- Moderate pace
- FAST! Prone work (30 seconds each)
- supermans
- shoulder extension to pull down
- "wings" Heart rate boost 30 seconds each
- reach and kick back
- inch worms
- cross jacks
KAATSU Air Bands on legs Single leg calf raises with pulse at end
- 30 seconds Left leg
- 30 seconds Right leg Pendulum Lunges (30 seconds/side x4)
- Set 1&2 hands on hips
- optional 3&4 hands behind head Heart rate boost 30 seconds each
- reach and kick back
- inch worms
- cross jacks Squat to alternate lateral step (30 second/side x4)
- Set 1&2 hands together
- optional 3&4 hands behind head Mountain Climbers (30 seconds x3)
- Slow
- Moderate
- FAST Bridge Work (30 seconds/side x4)
- Single leg lower to pulse up CORE (30 seconds each)
- roll up single leg knee in
- rolling like a ball
- hollow body hold x 2
For who? Wrestlers, MMA fighters, competitive athletes For what? Rehabilitation, runctional movement, strength, flexibility, mobility
Andre Metzger was inducted in the Class of 2017 as a Distinguished Member of the National Wrestling Hall of Fame. He talked about the 9 Hands Principle where wrestlers - and swimmers - should think about using their 9 hands: their head ("cerebral hand"), 2 feet, 2 knees, 2 elbows, and 2 hands.
Metzger, a KAATSU Master Specialist over the past 5 years, won two NCAA titles for the University of Oklahoma and was a freestyle World medalist winning numerous international events over the course of his career.
He talked about some interesting concepts with Olympic swim coach Chris Morgan while discussing the 9 Hands concept for wrestling and swimming. They are both heavy users of KAATSU the original BFR:
For who? Work-at-home employees, student-athletes, competitive athletes For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
Laurel Kuzins is a highly popular and experienced yoga, Pilates, and GroupX instructor and Functional Mobility Specialist from Santa Monica, California.
She leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays this week. These KAATSU workouts are for both aging Baby Boomers and for Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).
Kuzins is all about wellness and believes that helping people to feel their best is her life's purpose. Laurel creates a diverse range of workouts striving to make fitness fun and accessible for everybody no matter what stage of your health journey you are on.
A native of northern California and former water polo player, she received her Bachelor's Degree from University of California Santa Cruz.
Note: Kuzins will add optional active stretches in between some of the exercises. Modifications will be offered as well as 1-2 bonus exercises (3x with 30 seconds on + 20 seconds rest) and a Q&A session with KAATSU Master Specialists.
Tuesday, April 14th KAATSU At Home Workout
KAATSU Air Bands on arms
• Upper body stretching/mobility work
• Crab walk - 30 seconds x 2 with 20 seconds rest Heart rate boost series 1 - 30 seconds each:
1. tuck jumps
2. Pendulum swings
3. Jog with double overhead punch
• Diamond push-ups 30 seconds x 3 with 20 seconds rest as follows:
1. Normal pace
2. Slow motion
3. As fast as possible
• Heart rate boost series 1 - 30 seconds each:
1. tuck jumps
2. Pendulum swings
3. Jog with double overhead punch
• Biceps curls - 30 seconds x 2
• Lateral plank walk - 60 seconds straight
KAATSU Air Bands on legs
• lower body stretching/mobility work
• Sumo squat calf raises 30 seconds x 2 with 20 seconds rest
• Quadrupled hip range of motion exercise - 1 minute/ side
• Heart rate boost series 1 - 30 seconds each:
1. tuck jumps
2. Pendulum swings
3. Jog with double overhead punch
• Squats - 30 seconds x 3 with 20 seconds rest, as follows
1. regular
2. single leg lift
3. jump squats
• Oblique heart rate boost 30 seconds/side for 1 minute total
• Alternative burpees - 30 seconds x 3 with 20 seconds rest, as follows
1. Step up
2. Jump
3. For speed!
• Balance work - 2 minutes (1 per side)
• Oblique heart rate boost 30 seconds/side for 1 minute total
Core Work 90 seconds total, 30 seconds off the following:
1. Seated leg circles (30 sec each direction)
2. Finger to toes upper ab crunch
KAATSU Beauty, the original BFR, has been used by skin care professionals and make-up artists for decades in Japan.
