For who? Baby Boomers, retirees, competitive athletes, KAATSU Specialists
For what? Strength, stamina, functional movement, mobility, flexibility, recovery
When many people first hear about and become interested in KAATSU, they Google "KAATSU". The resultant Google search often lists many BFR (Blood Flow Restriction) products.
It is reasonable for most of these individuals to equate KAATSU with BFR and vice versa - because KAATSU is the original BFR.
"One way to get around this confusion is to input the Japanese symbols for KAATSU which is 加圧 - or for KAATSU Training which is 加圧トレーニング," advises Steven Munatones. "But inputting Japanese kanji characters on an English keyboard or on their smartphone is difficult or impossible for most people. So the best way to find out correct and non-misleading information about KAATSU is to go directly to the KAATSU website (www.kaatsu-global.com) or blog (www.kaatsublog.com) or any of its social media platforms like Facebook, Twitter or Instagram.
While the information is entirely in Japanese, others can review the original KAATSU website: www.kaatsu.com. Interested consumers can also copy-and-paste 加圧 - or 加圧トレーニング (Japanese for KAATSU Training) into YouTube and there will be plenty of videos and explanations about KAATSU."
Some of the questions that BFR users send into the KAATSU website include the following:
Q1. Owens Recovery Science sells PTS Personalized Tourniquet System for Blood Flow Restriction and talks about limb occlusion pressure. Why doesn't KAATSU go to full occlusion or restrict blood flow to the degree recommended by BFR advocates?
A1. The reason why KAATSU does not use full occlusion as a standard to perform BFR is because we do not believe it is necessary or optimally effective for most individuals. KAATSU equipment was designed based on 10 years of working with hundreds of cardiac rehabilitation patients per year (i.e., those who dealt with strokes, heart attacks, heart bypass surgery) at the University of Tokyo Hospital under the guidance of experienced cardiologists. This is where the KAATSU equipment design and protocols were tested and researched - under the guidance of cardiologists and Dr. Yoshiaki Sato using MRI, ultrasound, and blood analyses with mass spectrometers. After a decade of testing and research comparing everything from partial to full occlusion and various degrees of modifying venous flow, we believe KAATSU equipment and protocols are optimally designed; we based this on thousands of sessions with thousands of subjects (patients) in controlled setting where many parameters were accurately measured, compared and tested. The modification of venous flow does not needs to be extreme [see image above] in order to serve as the catalyst for significant hormonal secretion and metabolite production that is optimal for recovery, rehabilitation and athletic performance.
Q2. Other BFR products are FDA approved. Is KAATSU FDA approved?
A2. While some companies make claims or infers its own products are FDA approved, this is not true. KAATSU equipment has also not submitted documentation for FDA clearance, but neither have other BFR companies as of 2019. FDA registration of equipment is not the equivalent of FDA approval. FDA registration is a relatively easy process that does have the same medical, scientific or legal meaning as FDA clearance (or FDA approval in common vernacular).
Q3. Other BFR products have Doppler devices. Why doesn't KAATSU have a Doppler device?
A3. The Doppler devices that KAATSU used were used during its research phase, but since arterial flow is not occluded and venous flow is only slightly modified, there is absolutely no need for use of a Doppler device with KAATSU equipment. The only time that the Doppler was used was with KAATSU was during the research and testing phase of KAATSU where experienced technicians and cardiologists were studying the effects of KAATSU.
In contrast, it is logical that a Doppler device is necessary when there is full occlusion or anything near this degree of pressure with BFR devices. The use of Doppler is necessary in these cases with BFR - when the user is doing easy stretching or vigorous aerobic movements, is an active teenager or a sedentary Baby Boomer, or takes myriad medications.
Q4. What is the difference between arterial flow and venous flow?
A4. Arterial flow is the blood flow from the torso into the limbs (arm and legs) via arteries. Venous flow is the blood flow back to the torso from the limbs (arm and legs) via veins.
The heart is the driver of the circulatory system, pumping blood through rhythmic contraction and relaxation. The rate of blood flow out of the heart (often expressed in L/min) is known as the cardiac output.
Blood being pumped out of the heart first enters the aorta, the largest artery of the body.
It then proceeds to divide into smaller and smaller arteries, then into arterioles, and eventually capillaries, where oxygen transfer occurs. The capillaries connect to venules, and the blood then travels back through the network of veins to the right heart. The microcirculation (via the arterioles, capillaries, and venules) constitutes most of the area of the vascular system and is the site of the transfer of O2, glucose, and enzyme substrates into the cells. The venous system returns the de-oxygenated blood to the right heart where it is pumped into the lungs to become oxygenated and CO2 and other gaseous wastes exchanged and expelled during breathing. Blood then returns to the left side of the heart where it begins the process again.
Q5. Wider cuffs are always used with BFR products, but KAATSU uses flexible, elastic, pneumatic thin air bladders that is said to cause nerve damage. Is that true?
A5. That is an absolutely false claim. If the Department of Defense, the Department of Veteran Affairs, many universities and hospitals, and professional and Olympic athletes regularly use KAATSU, there is no possibility of approving KAATSU equipment or using KAATSU protocols if there were any risk of nerve damage - or other misleading claims made by BFR advocates.
KAATSU equipment is being used many people over the age of 50 - up to 104 years old.
The KAATSU equipment's primary feature is the Cycle mode which automatically shuts off after 4 minutes and allows for deflation every 30 seconds. These protocols are based on the decades of research and testing under the supervision of physicians of various disciplines and researchers with PhD who are under the obligation to report any untoward issue during their KAATSU research.
It should be noted that wide tourniquets and wide blood pressure cuffs are not properly used with the KAATSU equipment. KAATSU equipment is strictly limited to use with the patented, proprietary elastic, flexible pneumatic air bands. Using wide tourniquets with KAATSU equipment would be an intentional misuse of the KAATSU equipment. The pneumatic KAATSU bands serve to stimulate the optimal hormonal and metabolite response in the human body.
Q6. When should the KAATSU Cycle be used? When should the KAATSU Constnat mode be used?
A6. As with tactical athletes (i.e., soldiers and special operators in the US military), collegiate athletes and professional athletes, we recommend that KAATSU Cycles are repeatedly used both before and after every workout and competition as well as during every workout (as possible). If there is a problem with insomnia or travel that requires crossing time zones, then the KAATSU Cycle is also best used within an hour of bedtime.
The KAATSU Cycle can be used every day whether you are at your home, traveling on business, or heading to a competition. Athletes, corporate executives, special operators in the military, and aging Baby Boomers can use KAATSU effectively no matter where they are: in the office, at home or during travel.
Q7. Does KAATSU equipment change pressure with increased hypertrophy?
A7. KAATSU equipment changes pressure upon movement by the limb in real time, it changes with hypertrophy, and it changes slightly and gradually every 30 seconds depending on what parameter you set.
Q8. As KAATSU increases the elasticity of the vascular system, muscle tissue tends to build more easily and rapidly regardless of the individual. So how do you perform KAATSU without building excess muscle mass?
A8. Because KAATSU inventor Dr. Sato was a bodybuilder in his youth, building muscle was important to him. Many (or most?) current online references to KAATSU and BFR refer to muscle building, but this one outcome is just one of myriad possible outcomes. Because many young(er) men post information about BFR with the goal of building the muscles of their upper body (note: it is only occasionally about building lower body strength or girth), the Internet is overflowing with BFR experts talking about muscle building with BFR.
But muscle building is only one of the many goals of KAATSU. What can be seen online vis-a-vis KAATSU is very incomplete and only tells a small sliver of KAATSU outcomes. In 1973, Dr. Sato got injured and broke his ankle and he realized the additional - and in many ways - the most important aspects of KAATSU: rehabilitation and recovery.
Rapid rehabilitation from injuries to bones, muscles, ligaments and tendons, and recovery from surgeries and accidents are critical outcomes for many. The use of the KAATSU Cycle is essential to achieving these outcomes.
Also, KAATSU is ultimately more beneficial because one of its primary benefits is increasing vascular elasticity. For any aerobic athlete (e.g., skiers, runners, swimmers, rowers, triathletes), or weight-based athletes (e.g., wrestlers, boxers, MMA fighters, powerlifters, martial artists), this increased vascular elasticity helps in 3 primary ways:
1. Improvement in stamina because the delivery of arterial blood to the working muscles is improved and made more effective) and the return of venous flow from the working muscles enables a faster dissolution of lactic acid.
2. Improvement in power output (however that is measured in a variety of sports) because the working muscles are more efficient with increased vascular elasticity, especially at the capillary level.
3. Recovery from vigorous workouts enable increased performance in training over the long run.
For injured individuals, the hormonal and metabolite production and improved vascular elasticity are the goals of KAATSU - not muscle-building.
But even with a healthy, young athlete or an older woman recovering from surgery, there is no need for them to build muscle mass with KAATSU if they do not want. KAATSU users can stretch and do specific athletic or therapeutic movements with KAATSU in order to get better - without increasing mass.
They do not need to lift weights or do strength-building exercises with KAATSU - this WILL increase their muscle mass and tone. The KAATSU Cycle enables athletes or those recovering to become more powerful in their movements without the addition of adding muscle mass.
Q9. How do you properly size the KAATSU Air Bands?
A9. Below shows proper sizing of the KAATSU Air Bands for the arms and legs:
Arms:
Small: circumference of upper arm is less than 11.5 inches (29 cm)
Medium: circumference of upper arm is between 11.5 -14 inches (29-35 cm)
Large: circumference of upper arm is between 14 - 16.5 inches (35-42 cm)
Extra Large: circumference of upper arm is between 16.5 - 21 inches (42-54 cm)
Legs:
Small: circumference of upper leg less than 16 inches (40 cm)
Medium: circumference of upper leg is between 16 - 21 inches (40-53 cm)
Large: circumference of upper leg is between 21-26 inches (53-66 cm)
Extra Large: circumference of upper leg is between 26-32 inches (66-81 cm)
To measure your arms, measure the girth above your biceps just below the deltoids. To measure your legs, sit on the edge of a chair and measure the girth as high in the groin as possible.
Q10. What is the best way to use the KAATSU Cycle 2.0?
A10. You can use the KAATSU Cycle 2.0 unit for both the KAATSU Cycle mode and the KAATSU Constant mode. The KAATSU Cycle mode is an 8-stage series of 30 seconds of inflation of the KAATSU Air Bands followed by 5 seconds of deflation of the KAATSU Air Bands. At each stage, the inflated pressure is slightly higher (by 10 SKU). The duration of this 8-stage series of pressure-on and pressure-off is 4 minutes of total pressure.
The physiologic mechanism of the pressure-on and pressure-off is essential to KAATSU.
You can repeat the KAATSU Cycle of 8 stages as you wish up to 6 times.
There are 6 pre-set pressure levels on the KAATSU Cycle 2.0 [shown below]. The lowest pressures are selected by pressing the G (GROUP) button on the front face of the KAATSU Cycle 2.0 unit. The highest pressures are selected by pressing the P (PRO) button on the top side of the KAATSU Cycle 2.0 unit.
Within the G and P levels, there are also L (LOW), M (MEDIUM) and H (HIGH) pressure settings.
So the lowest possible pressure is GROUP LOW (represented by GL). It is followed by GROUP MEDIUM (represented by GM), GROUP HIGH (represented by GH), PRO LOW (represented by PL), PRO MEDIUM (represented by PM), and PRO HIGH (represented by PH).
As the KAATSU Cycle 2.0 unit is working, there are a series of letters and numbers shown on the LED display screen:
* GL1 means GROUP LOW setting on the 1st stage
* GM2 means GROUP MEDIUM setting on the 2nd stage
* GH3 means GROUP HIGH setting on the 3rd stage
* PL4 means PRO LOW setting on the 4th stage
* PM5 means PRO MEDIUM setting on the 5th stage
* PH6 means PRO HIGH setting on the 6th stage
* after the 8th stage has been completed, the unit automatically shuts off
You can repeat the same setting - or increase or decrease the pressure settings as you see fit.
The most highly recommended protocol is to start on GROUP LOW and then proceed gradually upwards on the pressure setting levels. Some users go all the way up to PRO HIGH level, but this level is not for everyone.
Any workout or movements (outside a pool) can be done in the KAATSU Cycle mode.
Q11. What if I would like to do the KAATSU Constant mode?
A11. If you would like to do the KAATSU Constant mode, then untether (i.e., disconnect) the translucent connector tubes after you have inflated the KAATSU Air Bands. You should limit your use of the KAATSU Constant mode to no more than 10 minutes.
Q12. How do I switch from the KAATSU Cycle mode to the KAATSU Constant mode - and vice versa?
A12. Put the unit in the neutral position (where neither the GROUP or PRO buttons are lit). Only the center button (ON/OFF button) should be lit. From this neutral position, press the LOW button on the top side of the unit for 3 seconds. The LED display should automatically change from CYCLE to TRAINING.
The TRAINING mode is pre-set to 200 SKU. You can change this pre-setting upwards or downwards as you see fit. If you press the GROUP button once, you will decrease the pre-set of 200 SKU by 10 SKU (to 190). If you press the GROUP button two times, you will decrease the pre-set of 200 SKU by 20 SKU (to 180). Each press decreases the SKU by 10.
Conversely, if you press the PRO button once, you will increase the pre-set of 200 SKU by 10 SKU (to 200). If you press the PRO button two times, you will increase the pre-set of 200 SKU by 20 SKU (to 220). Each press increases the SKU by 10.
The maximum SKU level is 400 SKU.
When you would like to switch back from the KAATSU Training mode to the KAATSU Cycle mode, press the LOW button again when the front face buttons are in the neutral position.
Q13. Can I do KAATSU more than twice per week?
A13. Yes, you can do the KAATSU Cycle mode up to twice daily. The more KAATSU Cycles you do, generally the faster you will rehabilitate and the greater your vascular elasticity will become.
Copyright © 2014 - 2020 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.
Monday, February 3, 2020
Saturday, February 1, 2020
Use Masimo MightySat™ Finger Pulse Oximeter With The KAATSU Cycle 2.0
For who? Swimmers, competitive athletes, KAATSU Specialists
For what? Strength, stamina, speed, Masimo MightySat™ FingerPulse Oximeter
The Masimo MightySat™ Fingertip Pulse Oximeter can be used with the KAATSU Master 2.0 and KAATSU Cycle 2.0 for a wide variety of purposes.
"One of the best physiological monitoring devices that I have ever used is the Bluetooth-enabled Masimo MightySat™ Fingertip Pulse Oximeter," said Steven Munatones.
"I can simultaneously track and archive the oxygen level in my blood, my pulse, the number of breaths per minute, a measure to understand how well hydrated that I am, and other data points that indicate changes in blood circulation and heart rate recovery.
The Masimo is used with athletes of all abilities to help them understand their bodies better and help them improve and with individuals of all ages who may be recovering from injuries or simply want to improve their level of wellness."
So how can you combine the use of the Masimo MightySat™ Fingertip Pulse Oximeter with the KAATSU Cycle 2.0 and other KAATSU equipment including the KAATSU Master 2.0?
Six specific parameters that can be tracked noninvasively while simultaneously using either the KAATSU Master 2.0 and KAATSU Cycle 2.0 to obtain a wide variety of physiological real-time data:
"It is best to put the Masimo MightySat™ on your non-dominant ring finger," explains Munatones. "So if you are right-handed, put the MightySat™ on your ring finger (i.e., the fourth finger of your hand, located between your little finger and your middle finger).
Also, it is best to sit down comfortably while you are measuring these parameters while using the Masimo MightySat™.
1. SpO2 or Oxygen Saturation is the oxygen level in your blood that indicates changes due to your heart or lung function, oxygen use by your body, or altitude. It is a percentage of hemoglobin in the blood that is saturated with oxygen. The unit of measure is percentage (%).
"In layman's terms, you want to see this SpO2 percentage increase over time," explains Munatones. "The higher the percentage of Oxygen Saturation, the better. That is, ideally you want 100% SpO2, but the important goal is to see increases in your percentage, both over time and before and after using KAATSU. So, for example, if your SpO2 is at 96% or 97% before you start KAATSU, it is ideal to see your SpO2 to slightly increase to 97% or 98% after a KAATSU session. This indicates a healthful improvement."
2. PR or Pulse Rate is the number of your heart pulses per minute that indicates your overall fitness or exertion levels at any time. The unit of measure is beats per minute (bpm).
"In layman's terms, you want to see this pulse rate - or the number of heart pulses per minute decrease over time, during any specific exercise or while you are simply sitting at rest," explains Munatones. "In general, the lower your pulse during exercise or rest, the better. So, for example, if your heart rate is 85 as you are doing a set of squats, it would be great to see this pulse rate fall to 75-80 beats per minute over time, an indication that your heart and cardiovascular fitness level are improving."
3. RRp™ or Respiration Rate is the number of breaths per minute that indicates how well your heart and lungs function or how quickly you recover from exercise. It is a measurement of respiration rate based on changes in the plethysmographic waveform. The unit of measure is respirations per minute (RPM).
"In layman's terms, you want to see your Respiration Rate to decrease over time, during any specific exercise or while you are simply sitting at rest," explains Munatones. "In general, the lower your Respiration Rate during exercise or rest, the better. So, for example, if your Respiration Rate is 18 as just sit at rest, it would be great to see this rate fall to 12-15 breaths per minute over time, an indication that your breathing efficiency is improving."
4. PVi® or Plethysmograph Variability Index is the variation in perfusion index over your breathing cycle, which may indicate changes in hydration, breathing effort, perfusion, or other factors. The Plethsymographic Waveform displays your real-time pulse pressure waveform.
"In layman's terms, your PVi® is a bit more difficult to track and understand its actual implications of health, but it is one indication of the level of hydration in your thoracic cavity (or chest cavity). To properly measure your PVi®, you should lay down relaxed in a horizontal position and take it at the same time of the day in the same position," explains Munatones.
5. PI or Perfusion Index is the strength of your blood flow to your finger that indicates changes in blood circulation. It is the ratio of the pulsatile blood flow to the non-pulsatile blood in peripheral tissue used to measure peripheral perfusion. The Perfusion Index values ranges from 0.02% for a very weak pulse to 20% for an extremely strong pulse.
"In layman's terms, you want to see your Perfusion Index decrease as you do KAATSU, doing any type of exercise or while you are simply sitting at rest," explains Munatones. "In general, a decrease up to 50% of your first reading is an excellent indication that you are reaching your Optimal SKU (Standard KAATSU Unit). As the Perfusion Index falls from, let's say 5% to 2%, this means you are nearing the peak tightening pressure of your KAATSU Air Bands. So, for example, as you increase the pressure from Group Low to Group Medium to Group High and Pro Low levels, the Perfusion Index should gradually fall. There will always be a lot of fluctuation in this Index, but the most important data to understand is its downward trend to up to 50% of the level in which you started."
6. The Heart Rate Recovery Calculator can track the heart’s ability to return to normal levels after vigorous physical activity. Fitness level and proper heart function are measured by the recovery phase. A heart that is fit will recover at a quicker rate than a heart that is not accustomed to regular exercise. The first minute of recovery is the most crucial. After exercise, your heart rate experiences an abrupt drop during the first minute. This recovery period can indicate cardiovascular fitness level.
"In layman's terms, a lower recovery heart rate should follow vigorous exercise, doing any type of exercise, either comfortable exercise or vigorous exercise ," explains Munatones. "The Masimo's Heart Rate Recovery Calculator is used by putting on the MightySat™ on one of your fingers right after a bout of exercise and then using your Masimo mobile app on your smartphone. After 60 seconds, you will receive your percentage score.
In general, a higher percentage score is better, meaning that your heart is able to recover better, faster after a bout of exercise or KAATSU. So, for example, as you finish your exercise and you receive a higher percentage 60 seconds later, this means your heart is getting stronger and is able to recover faster. This is an excellent indication of improved health."
For more information about the Masimo MightySat™ Fingertip Pulse Oximeter, visit here or listen to world champion Michael Andrew above.
To support Andrew's continued focus for the 2024 Paris Olympic Games and beyond, use SWIMMERMICHAEL code to purchase KAATSU equipment at www.kaatsuglobal.com.
Copyright © 2014 - 2020 by KAATSU Global
For what? Strength, stamina, speed, Masimo MightySat™ FingerPulse Oximeter
The Masimo MightySat™ Fingertip Pulse Oximeter can be used with the KAATSU Master 2.0 and KAATSU Cycle 2.0 for a wide variety of purposes.
"One of the best physiological monitoring devices that I have ever used is the Bluetooth-enabled Masimo MightySat™ Fingertip Pulse Oximeter," said Steven Munatones.
"I can simultaneously track and archive the oxygen level in my blood, my pulse, the number of breaths per minute, a measure to understand how well hydrated that I am, and other data points that indicate changes in blood circulation and heart rate recovery.
The Masimo is used with athletes of all abilities to help them understand their bodies better and help them improve and with individuals of all ages who may be recovering from injuries or simply want to improve their level of wellness."
So how can you combine the use of the Masimo MightySat™ Fingertip Pulse Oximeter with the KAATSU Cycle 2.0 and other KAATSU equipment including the KAATSU Master 2.0?
Six specific parameters that can be tracked noninvasively while simultaneously using either the KAATSU Master 2.0 and KAATSU Cycle 2.0 to obtain a wide variety of physiological real-time data:
"It is best to put the Masimo MightySat™ on your non-dominant ring finger," explains Munatones. "So if you are right-handed, put the MightySat™ on your ring finger (i.e., the fourth finger of your hand, located between your little finger and your middle finger).
Also, it is best to sit down comfortably while you are measuring these parameters while using the Masimo MightySat™.
1. SpO2 or Oxygen Saturation is the oxygen level in your blood that indicates changes due to your heart or lung function, oxygen use by your body, or altitude. It is a percentage of hemoglobin in the blood that is saturated with oxygen. The unit of measure is percentage (%).
"In layman's terms, you want to see this SpO2 percentage increase over time," explains Munatones. "The higher the percentage of Oxygen Saturation, the better. That is, ideally you want 100% SpO2, but the important goal is to see increases in your percentage, both over time and before and after using KAATSU. So, for example, if your SpO2 is at 96% or 97% before you start KAATSU, it is ideal to see your SpO2 to slightly increase to 97% or 98% after a KAATSU session. This indicates a healthful improvement."
2. PR or Pulse Rate is the number of your heart pulses per minute that indicates your overall fitness or exertion levels at any time. The unit of measure is beats per minute (bpm).
"In layman's terms, you want to see this pulse rate - or the number of heart pulses per minute decrease over time, during any specific exercise or while you are simply sitting at rest," explains Munatones. "In general, the lower your pulse during exercise or rest, the better. So, for example, if your heart rate is 85 as you are doing a set of squats, it would be great to see this pulse rate fall to 75-80 beats per minute over time, an indication that your heart and cardiovascular fitness level are improving."
3. RRp™ or Respiration Rate is the number of breaths per minute that indicates how well your heart and lungs function or how quickly you recover from exercise. It is a measurement of respiration rate based on changes in the plethysmographic waveform. The unit of measure is respirations per minute (RPM).
"In layman's terms, you want to see your Respiration Rate to decrease over time, during any specific exercise or while you are simply sitting at rest," explains Munatones. "In general, the lower your Respiration Rate during exercise or rest, the better. So, for example, if your Respiration Rate is 18 as just sit at rest, it would be great to see this rate fall to 12-15 breaths per minute over time, an indication that your breathing efficiency is improving."
4. PVi® or Plethysmograph Variability Index is the variation in perfusion index over your breathing cycle, which may indicate changes in hydration, breathing effort, perfusion, or other factors. The Plethsymographic Waveform displays your real-time pulse pressure waveform.
"In layman's terms, your PVi® is a bit more difficult to track and understand its actual implications of health, but it is one indication of the level of hydration in your thoracic cavity (or chest cavity). To properly measure your PVi®, you should lay down relaxed in a horizontal position and take it at the same time of the day in the same position," explains Munatones.
5. PI or Perfusion Index is the strength of your blood flow to your finger that indicates changes in blood circulation. It is the ratio of the pulsatile blood flow to the non-pulsatile blood in peripheral tissue used to measure peripheral perfusion. The Perfusion Index values ranges from 0.02% for a very weak pulse to 20% for an extremely strong pulse.
"In layman's terms, you want to see your Perfusion Index decrease as you do KAATSU, doing any type of exercise or while you are simply sitting at rest," explains Munatones. "In general, a decrease up to 50% of your first reading is an excellent indication that you are reaching your Optimal SKU (Standard KAATSU Unit). As the Perfusion Index falls from, let's say 5% to 2%, this means you are nearing the peak tightening pressure of your KAATSU Air Bands. So, for example, as you increase the pressure from Group Low to Group Medium to Group High and Pro Low levels, the Perfusion Index should gradually fall. There will always be a lot of fluctuation in this Index, but the most important data to understand is its downward trend to up to 50% of the level in which you started."
6. The Heart Rate Recovery Calculator can track the heart’s ability to return to normal levels after vigorous physical activity. Fitness level and proper heart function are measured by the recovery phase. A heart that is fit will recover at a quicker rate than a heart that is not accustomed to regular exercise. The first minute of recovery is the most crucial. After exercise, your heart rate experiences an abrupt drop during the first minute. This recovery period can indicate cardiovascular fitness level.
"In layman's terms, a lower recovery heart rate should follow vigorous exercise, doing any type of exercise, either comfortable exercise or vigorous exercise ," explains Munatones. "The Masimo's Heart Rate Recovery Calculator is used by putting on the MightySat™ on one of your fingers right after a bout of exercise and then using your Masimo mobile app on your smartphone. After 60 seconds, you will receive your percentage score.
In general, a higher percentage score is better, meaning that your heart is able to recover better, faster after a bout of exercise or KAATSU. So, for example, as you finish your exercise and you receive a higher percentage 60 seconds later, this means your heart is getting stronger and is able to recover faster. This is an excellent indication of improved health."
For more information about the Masimo MightySat™ Fingertip Pulse Oximeter, visit here or listen to world champion Michael Andrew above.
To support Andrew's continued focus for the 2024 Paris Olympic Games and beyond, use SWIMMERMICHAEL code to purchase KAATSU equipment at www.kaatsuglobal.com.
Copyright © 2014 - 2020 by KAATSU Global
Thursday, January 30, 2020
Robert Griswold, Jamal Hill Head Into The Olympic Year
For who? Paralympians, competitive athletes, swimmers
For what? Strength, stamina, speed, recovery, KAATSU Aqua
53 athletes were named to the 2020 U.S. Paralympics Swimming National Team, as announced today by the United States Olympic & Paralympic Committee. The team features 33 women and 20 men, including 19 Paralympians and 9 reigning world champions.
“With this being a Paralympic Games year, this is an incredibly important time for our team,” said Queenie Nichols, director of U.S. Paralympics Swimming. “The team just concluded a national team camp which only heightened their excitement for Tokyo 2020. This will be an exciting year, and we can’t wait to get the season started.”
The national team includes two KAATSU users, Robert Griswold (S8/SB7/SM8) from Freehold, New Jersey and Jamal Hill (S9/SB8/SM9) of Inglewood, California.
Griswold performed very well at the 2019 world championships, helping the American team that heads to Melbourne, Australia in February for the World Para Swimming World Series. Indianapolis - relatively close to Griswold's training base at Indiana State University - will be a stop on the World Para Swimming World Series on April 16th-18th.
The U.S. Paralympic Team Trials will be held June 25th-28th in Minneapolis, where the athletes who will represent Team USA in Tokyo will be selected. The Paralympic Games Tokyo 2020 will be held August 25th - September 6th.
Every morning before his first workout of the day, Griswold understands the value of doing repeated KAATSU Cycles to warm-up his limbs - and repeating the KAATSU Cycles after the workouts as a recovery modality. Hill similarly frequently uses his KAATSU Cycle 2.0 to help him with warm-ups and recovery.
Copyright © 2014 - 2020 by KAATSU Global
For what? Strength, stamina, speed, recovery, KAATSU Aqua
53 athletes were named to the 2020 U.S. Paralympics Swimming National Team, as announced today by the United States Olympic & Paralympic Committee. The team features 33 women and 20 men, including 19 Paralympians and 9 reigning world champions.
“With this being a Paralympic Games year, this is an incredibly important time for our team,” said Queenie Nichols, director of U.S. Paralympics Swimming. “The team just concluded a national team camp which only heightened their excitement for Tokyo 2020. This will be an exciting year, and we can’t wait to get the season started.”
The national team includes two KAATSU users, Robert Griswold (S8/SB7/SM8) from Freehold, New Jersey and Jamal Hill (S9/SB8/SM9) of Inglewood, California.
Griswold performed very well at the 2019 world championships, helping the American team that heads to Melbourne, Australia in February for the World Para Swimming World Series. Indianapolis - relatively close to Griswold's training base at Indiana State University - will be a stop on the World Para Swimming World Series on April 16th-18th.
The U.S. Paralympic Team Trials will be held June 25th-28th in Minneapolis, where the athletes who will represent Team USA in Tokyo will be selected. The Paralympic Games Tokyo 2020 will be held August 25th - September 6th.
Every morning before his first workout of the day, Griswold understands the value of doing repeated KAATSU Cycles to warm-up his limbs - and repeating the KAATSU Cycles after the workouts as a recovery modality. Hill similarly frequently uses his KAATSU Cycle 2.0 to help him with warm-ups and recovery.
Copyright © 2014 - 2020 by KAATSU Global
Wednesday, January 29, 2020
John Doolittle Talks About Human Potential
For who? Tactical athletes, competitive athletes
For what? Motivation, inspiration
John Doolittle was a competitive swimmer at the Air Force Academy and later crossed the English Channel in a memorial swim for one of his fellow fallen Navy SEALs.
"John profoundly understands the concepts of honor and sacrifice and reaching one's true potential," said Steven Munatones about the retired Navy SEAL captain with 25 years of military service. "He not only crossed the English Channel, but he had to face the hardships of the famous BUD/s training of the Navy SEALs in the Class of 213. He gives great motivational talks to kids and people of all ages and from all walks of life."
He recently gave a brief talk to young aquatic athletes at Los Alamitos High School [see above] about reaching their potential.
Some background about the Navy SEALs:
Copyright © 2014 - 2020 by KAATSU Global
For what? Motivation, inspiration
John Doolittle was a competitive swimmer at the Air Force Academy and later crossed the English Channel in a memorial swim for one of his fellow fallen Navy SEALs.
"John profoundly understands the concepts of honor and sacrifice and reaching one's true potential," said Steven Munatones about the retired Navy SEAL captain with 25 years of military service. "He not only crossed the English Channel, but he had to face the hardships of the famous BUD/s training of the Navy SEALs in the Class of 213. He gives great motivational talks to kids and people of all ages and from all walks of life."
He recently gave a brief talk to young aquatic athletes at Los Alamitos High School [see above] about reaching their potential.
Some background about the Navy SEALs:
Copyright © 2014 - 2020 by KAATSU Global
Friday, January 24, 2020
KAATSU The Original BFR Soccer Applications
For who? Soccer players, competitive athletes, KAATSU Specialists
For what? Rehabilitation, recovery, ACL injury
"My knee popped," recalled Josh Saunders, then a goalkeeper with the U.S. Major League Soccer team Real Salt Lake.
"When I came down, I knew the injury was bad, but I had no idea what was to come."
Saunders' fears were confirmed - a torn left ACL, a bad common soccer injury. However, Saunders' injury became more than the typical case - it became life-threatening.
Two weeks after his surgery, Saunders not only contracted a serious bone infection caused by the bacterium streptococcus, but also a candida fungus. "It was no longer about my return to football," Saunders said. "It was about surviving."
Now the New York City Football Club goalkeeper says he is lucky to be alive and to still have his leg. Saunders credits his complete victory to U.S. Olympic ski team doctor and sport scientist Dr. James Stray-Gundersen and his cutting-edge recovery, fitness, and strength protocols - the AlterG treadmill and the KAATSU.
Saunders was looking for anything to get him back in the goal. He had lost significant weight, and more importantly, muscle mass. Saunders met Dr. Stray-Gundersen who elevated his fitness and built his strength with KAATSU protocols, very quickly.
"I had never heard of KAATSU or Blood Flow Moderation Training before.
But Dr. Stray-Gundersen showed me results from his top skier, and I was all for it. He applied 30 minute KAATSU sessions, 5 days per week and in a matter of a few sessions, I had significant increases in strength, and my quad size increased," said Saunders. "I got that same fatigue feeling in my muscles, with no heavy weights. It was amazing."
"I heard about KAATSU from Harvard researchers who had visited Japan," recalls Dr. Stray-Gundersen. "But we never looked into KAATSU until one of our medalists went down with a severe injury a month before the 2014 Winter Olympics. We rehabilitated [Todd Lodwick] him using KAATSU exclusively, and he raced in 28 days, and we became believers."
Major League Soccer defender Kuami Watson-Siriboe, another ACL tear victim, started the same KAATSU program. The effects were shockingly immediate. "I quickly recovered doing KAATSU 3-Point Exercises and the KAATSU Cycle," says Watson-Sirboe.
"In all applications, we always assess capillary refill and responses throughout recovery - same as Dr. Sato has done since the 1970's," said Dr. Stray-Gundersen. "The KAATSU equipment allows me to identify the optimal pressure each time which is critical for safety and effectiveness as we will fill normally unused capillaries and engage more muscle fibers - we want to achieve the 'fatigue' in the muscle so that the physiologic cascade to produce Growth Hormone, occur.
Simply put, you cannot get beneficial results, if you do not use proper protocols, equipment, and safety checks required with blood flow moderation training used with KAATSU. As always, the athlete safety and recovery is our first concern and KAATSU researched system sets the standard."
Saunders concluded after winning the NYFC Player of the Month in May 2015, "I couldn't believe the results at first, but I had faith in Dr. Stray-Gundersen and KAATSU, and I just wanted to get back on track as fast as the skier did. I am now stronger, faster and quicker than I was before my injury."
Details:
January 6th 2014: Left ACL reconstruction with Right hamstring graft
January 14th 2014: Alter-G and KAATSU protocols re-started within first post-op week [above photo shows left 8 weeks post op
April 2014: 12 weeks post-op: gait, girth and strength of quadriceps normal and symmetric to contra-lateral side. Instituted drills on the pitch
May-June 2014: Return to normal training/practice.
July 2014: First game, 23 weeks post op
March 2015: MLS Player of the Month
Copyright © 2014 - 2020 by KAATSU Global
For what? Rehabilitation, recovery, ACL injury
"My knee popped," recalled Josh Saunders, then a goalkeeper with the U.S. Major League Soccer team Real Salt Lake.
"When I came down, I knew the injury was bad, but I had no idea what was to come."
Saunders' fears were confirmed - a torn left ACL, a bad common soccer injury. However, Saunders' injury became more than the typical case - it became life-threatening.
Two weeks after his surgery, Saunders not only contracted a serious bone infection caused by the bacterium streptococcus, but also a candida fungus. "It was no longer about my return to football," Saunders said. "It was about surviving."
Now the New York City Football Club goalkeeper says he is lucky to be alive and to still have his leg. Saunders credits his complete victory to U.S. Olympic ski team doctor and sport scientist Dr. James Stray-Gundersen and his cutting-edge recovery, fitness, and strength protocols - the AlterG treadmill and the KAATSU.
Saunders was looking for anything to get him back in the goal. He had lost significant weight, and more importantly, muscle mass. Saunders met Dr. Stray-Gundersen who elevated his fitness and built his strength with KAATSU protocols, very quickly.
"I had never heard of KAATSU or Blood Flow Moderation Training before.
But Dr. Stray-Gundersen showed me results from his top skier, and I was all for it. He applied 30 minute KAATSU sessions, 5 days per week and in a matter of a few sessions, I had significant increases in strength, and my quad size increased," said Saunders. "I got that same fatigue feeling in my muscles, with no heavy weights. It was amazing."
"I heard about KAATSU from Harvard researchers who had visited Japan," recalls Dr. Stray-Gundersen. "But we never looked into KAATSU until one of our medalists went down with a severe injury a month before the 2014 Winter Olympics. We rehabilitated [Todd Lodwick] him using KAATSU exclusively, and he raced in 28 days, and we became believers."
Major League Soccer defender Kuami Watson-Siriboe, another ACL tear victim, started the same KAATSU program. The effects were shockingly immediate. "I quickly recovered doing KAATSU 3-Point Exercises and the KAATSU Cycle," says Watson-Sirboe.
"In all applications, we always assess capillary refill and responses throughout recovery - same as Dr. Sato has done since the 1970's," said Dr. Stray-Gundersen. "The KAATSU equipment allows me to identify the optimal pressure each time which is critical for safety and effectiveness as we will fill normally unused capillaries and engage more muscle fibers - we want to achieve the 'fatigue' in the muscle so that the physiologic cascade to produce Growth Hormone, occur.
Simply put, you cannot get beneficial results, if you do not use proper protocols, equipment, and safety checks required with blood flow moderation training used with KAATSU. As always, the athlete safety and recovery is our first concern and KAATSU researched system sets the standard."
Saunders concluded after winning the NYFC Player of the Month in May 2015, "I couldn't believe the results at first, but I had faith in Dr. Stray-Gundersen and KAATSU, and I just wanted to get back on track as fast as the skier did. I am now stronger, faster and quicker than I was before my injury."
Details:
January 6th 2014: Left ACL reconstruction with Right hamstring graft
January 14th 2014: Alter-G and KAATSU protocols re-started within first post-op week [above photo shows left 8 weeks post op
April 2014: 12 weeks post-op: gait, girth and strength of quadriceps normal and symmetric to contra-lateral side. Instituted drills on the pitch
May-June 2014: Return to normal training/practice.
July 2014: First game, 23 weeks post op
March 2015: MLS Player of the Month
Copyright © 2014 - 2020 by KAATSU Global
Wednesday, January 22, 2020
KAATSU Lecture Series - James Stray-Gundersen, MD
For who? Physicians, physical therapists, chiropractors, KAATSU Specialists
For what? Strength, stamina, functional movement, rehabilitation, recovery
Dr. James Stray-Gundersen received his Board Certification in General Surgery in 1985. He then completed Post Doctoral Fellowships in Cardiovascular Physiology and Human Nutrition at The University of Texas Southwestern Medical School where he received appointments as Associate Professor of Orthopedic Surgery, and Physiology.
While on faculty, over 20 years at UTSW, Dr. Stray-Gundersen conducted research and built and directed two World Class Human Performance Centers associated with leading hospitals, St. Paul and Baylor. Dr. Stray-Gundersen’s primary interest and area of research is maximal human performance, the physiology of health and fitness/wellness through exercise prescription, markers of overtraining, nutrition as it applies to performance and health, altitude acclimatization and training (pioneered Live Hi/Train Low), and anti doping (developed anti doping test SAFE – Safe and Fair Events).
Since 1984, Stray-Gundersen has worked with numerous Olympians in various sport disciplines advising on training for Maximal Human Performance and has an ongoing relationship with the great runner and director of the NIKE Oregon Project, Alberto Salazar. Dr. Stray-Gundersen lead the first invasive anti-doping research at the World Championships in Lahti, Finland in 1985 and his work continues with the development and implementation of the SAFE Test — Safe and Fair Events — considered by some the most aggressive blood profiling test in the fight against cheating. He has been an official physician/consultant of United States, Norwegian, and Canadian Olympic Teams, and an official member of over 15 World Championships.
Stray-Gundersen has served on International Medical Committees that include the International Olympic Committee, FIFA, International Biathlon Committee, International Ski Federation, and the International Skating Union. He has worked with the World Anti Doping Association (WADA) and the US Anti Doping Agency (USADA). Dr. Stray-Gundersen is the Sports Science Director for the US Ski and Snowboard Association (USSA), and continues to lead Human Performance and Altitude Camps for Olympic Athletes, Masters Athletes, as well as Navy Seals to optimize performance. He runs The SG Performance Medicine Center and Sport Technologies for Maximal Athletic Performance, overall fitness, weight loss, and recovery in Frisco, Texas, and the center in Park City, Utah, located inside The Center of Excellence USSA Building.
Serving as an authority on human performance, rules, and safety of athletes, Dr. Stray-Gundersen has served on a number of International Medical Committees including the International Olympic Committee Medical Committee, the International Ski Federation Medical Committee, the International Biathlon Committee, International Skating Union, World Anti Doping Agency, the US Anti Doping Agency, FIFA, and NASA.
Dr. Stray-Gundersen gave the lecture above at the University of Tokyo at the annual KAATSU Symposium at the invitation of KAATSU inventor Dr. Yoshiaki Sato, MD, PhD in 2014.
Copyright © 2014 - 2020 by KAATSU Global
For what? Strength, stamina, functional movement, rehabilitation, recovery
Dr. James Stray-Gundersen received his Board Certification in General Surgery in 1985. He then completed Post Doctoral Fellowships in Cardiovascular Physiology and Human Nutrition at The University of Texas Southwestern Medical School where he received appointments as Associate Professor of Orthopedic Surgery, and Physiology.
While on faculty, over 20 years at UTSW, Dr. Stray-Gundersen conducted research and built and directed two World Class Human Performance Centers associated with leading hospitals, St. Paul and Baylor. Dr. Stray-Gundersen’s primary interest and area of research is maximal human performance, the physiology of health and fitness/wellness through exercise prescription, markers of overtraining, nutrition as it applies to performance and health, altitude acclimatization and training (pioneered Live Hi/Train Low), and anti doping (developed anti doping test SAFE – Safe and Fair Events).
Since 1984, Stray-Gundersen has worked with numerous Olympians in various sport disciplines advising on training for Maximal Human Performance and has an ongoing relationship with the great runner and director of the NIKE Oregon Project, Alberto Salazar. Dr. Stray-Gundersen lead the first invasive anti-doping research at the World Championships in Lahti, Finland in 1985 and his work continues with the development and implementation of the SAFE Test — Safe and Fair Events — considered by some the most aggressive blood profiling test in the fight against cheating. He has been an official physician/consultant of United States, Norwegian, and Canadian Olympic Teams, and an official member of over 15 World Championships.
Stray-Gundersen has served on International Medical Committees that include the International Olympic Committee, FIFA, International Biathlon Committee, International Ski Federation, and the International Skating Union. He has worked with the World Anti Doping Association (WADA) and the US Anti Doping Agency (USADA). Dr. Stray-Gundersen is the Sports Science Director for the US Ski and Snowboard Association (USSA), and continues to lead Human Performance and Altitude Camps for Olympic Athletes, Masters Athletes, as well as Navy Seals to optimize performance. He runs The SG Performance Medicine Center and Sport Technologies for Maximal Athletic Performance, overall fitness, weight loss, and recovery in Frisco, Texas, and the center in Park City, Utah, located inside The Center of Excellence USSA Building.
Serving as an authority on human performance, rules, and safety of athletes, Dr. Stray-Gundersen has served on a number of International Medical Committees including the International Olympic Committee Medical Committee, the International Ski Federation Medical Committee, the International Biathlon Committee, International Skating Union, World Anti Doping Agency, the US Anti Doping Agency, FIFA, and NASA.
Dr. Stray-Gundersen gave the lecture above at the University of Tokyo at the annual KAATSU Symposium at the invitation of KAATSU inventor Dr. Yoshiaki Sato, MD, PhD in 2014.
Copyright © 2014 - 2020 by KAATSU Global
Tuesday, January 21, 2020
How Do I Use My KAATSU Cycle 2.0 For My Arms?
For who? Baby Boomers, retirees, competitive athletes, KAATSU Specialists
For what? Strength, stamina, functional movement
After people receive their new KAATSU equipment, they often ask for guidance looking for specific exercises to do with KAATSU the Original BFR.
Q1. How do I use the KAATSU Cycle 2.0?
Q2. What exercises should I do?
Q3. How am I supposed to workout?
The answers and recommendations entirely depend on what goals you are looking to achieve.
C1. I just want to get fit.
C2. I want to get stronger.
C3. I want to reduce the pain in my shoulders.
Each of these goals can require a number of specific exercises performed daily under the guidance of a personal trainer. Or, alternatively and strategically, you are easily use the KAATSU Cycle 2.0 for systemic gains in strength, muscle tone, flexibility and mobility.
The easiest and most convenient form of KAATSU exercises for the upper body are the Standard KAATSU 3-Point Exercises for the arms. As you turn the KAATSU Cycle 2.0 on, simply do repeated sets of Hand Clenches (i.e., repeatedly and slowly opening and closing your hands while spreading out your fingers), Biceps Curls (i.e., with a clenched fist, bring your hand slowly and repeatedly up towards your shoulder), and Triceps Extensions (i.e., with a clenched fist, move your hand slowly and repeatedly downwards and backwards).
You can also do any number of upper body stretches or calisthenics including standing close to a wall and pushing your body away from the wall (i.e., Wall Push-ups). You can do the Wall Push-ups during the 30 seconds when the KAATSU Air Bands are inflated with air - and then rest while the bands are deflated. You can also do Desk Push-ups or Regular Push-ups, which will be significantly more difficult, depending on the level of intensity that you wish.
Copyright © 2014 - 2020 by KAATSU Global
For what? Strength, stamina, functional movement
After people receive their new KAATSU equipment, they often ask for guidance looking for specific exercises to do with KAATSU the Original BFR.
Q1. How do I use the KAATSU Cycle 2.0?
Q2. What exercises should I do?
Q3. How am I supposed to workout?
The answers and recommendations entirely depend on what goals you are looking to achieve.
C1. I just want to get fit.
C2. I want to get stronger.
C3. I want to reduce the pain in my shoulders.
Each of these goals can require a number of specific exercises performed daily under the guidance of a personal trainer. Or, alternatively and strategically, you are easily use the KAATSU Cycle 2.0 for systemic gains in strength, muscle tone, flexibility and mobility.
The easiest and most convenient form of KAATSU exercises for the upper body are the Standard KAATSU 3-Point Exercises for the arms. As you turn the KAATSU Cycle 2.0 on, simply do repeated sets of Hand Clenches (i.e., repeatedly and slowly opening and closing your hands while spreading out your fingers), Biceps Curls (i.e., with a clenched fist, bring your hand slowly and repeatedly up towards your shoulder), and Triceps Extensions (i.e., with a clenched fist, move your hand slowly and repeatedly downwards and backwards).
You can also do any number of upper body stretches or calisthenics including standing close to a wall and pushing your body away from the wall (i.e., Wall Push-ups). You can do the Wall Push-ups during the 30 seconds when the KAATSU Air Bands are inflated with air - and then rest while the bands are deflated. You can also do Desk Push-ups or Regular Push-ups, which will be significantly more difficult, depending on the level of intensity that you wish.
Copyright © 2014 - 2020 by KAATSU Global
How Do I Use My KAATSU Cycle 2.0 For My Legs And Core?
For who? Baby Boomers, retirees, competitive athletes, physical therapists
For what? Strength, stamina, functional movement, mobility, recovery
After people receive their new KAATSU equipment, they often ask for guidance and look for specific exercises to do with KAATSU the Original BFR.
Q1. How do I use the KAATSU Cycle 2.0?
Q2. What exercises should I do?
Q3. How am I supposed to workout?
The answers and recommendations entirely depend on what goals you are looking to achieve.
C1. I just want to get fit.
C2. I want to get stronger.
C3. I don't want my back to always hurt.
Each of these goals can require a number of specific exercises performed daily under the guidance of a personal trainer. Or, alternatively and strategically, you are easily use the KAATSU Cycle 2.0 for systemic gains in strength, muscle tone, flexibility and mobility.
Let's assume that you prefer to work on your legs and core. In this case, you can put aside your KAATSU Air Bands for your arms for the moment and simply focus on using the longer and thicker KAATSU Air Bands for your legs.
Wrap the KAATSU Air Bands around your upper legs as high up on your groin as possible. You should wrap the bands around your legs while you are sitting comfortably in a chair. The bands should be placed on snugly so you can barely put a finger between the bands and your skin.
1. Click on G (GROUP) on the face of the KAATSU Cycle 2.0 and L (LOW) on the top side of the unit to start the unit. The unit will automatically go through 8 repetitions of 30 seconds of pressure followed by 5 seconds of rest. The pressure starts at 80 SKU (Standard KAATSU Units) and increases each repetition by 10 SKU, ending on 150 SKU (see chart above). This will continue to 4 minutes and then automatically stop.
2. For the next cycle, click on G (GROUP) and the face of the KAATSU Cycle 2.0 and M (MEDIUM) on the top side of the unit to start your second cycle.
3. For the next cycle, click on G (GROUP) and the face of the KAATSU Cycle 2.0 and H (HIGH) on the top side of the unit to start your second cycle. You can continue increasing your pressure as you wish (e.g., PRO LOW, PRO MEDIUM, PRO HIGH).
4. During these cycles, you are simply walk ("KAATSU Walking") or do the KAATSU 3-Point Exercises. The Standard KAATSU 3-Point Exercises for the legs include Toe Curls (as you sit comfortably without your shoes on), Toe Raises (as you sit comfortably without your shoes on), and Heel Raises (as you sit comfortably). The Advanced KAATSU 3-Point Exercises for the legs include Standing Heel Raises (as you stand comfortably), Leg Curls (as you stand comfortably and raise one leg to your buttocks as you hold onto a chair or the wall), and Quarter Squats (as you squat slowly and comfortably up and down).
5. You can also do any number of stretches or calisthenic exercises.
6. For improved balance, you can wear the bands as you balance on one leg or walk with a book on your head. You can also pace back and forth on a soft yoga mat or walk barefooted on the sand.
7. If you want to do more difficult exercises, you can do Lunges with one leg until you reach muscular failure (and then switch legs), Burpees, or lie flat on your back and raise your feet slightly off the ground.
8. You can also do Step-ups on a box at your fitness gym, walk or jog on a treadmill, or use a spinning bicycle or recumbent bicycle for 10-15 minutes, alternatively modifying intensity.
9. For less-intensive exercises, you can simply sit straight up in a chair or couch with your hips near the edge. Slowly exhale and slowly lean forward, tightening your abdominal muscles as strongly as possible until your stomach is close to your legs. Hold and then slowly inhale air on your return to a sitting position with good posture. Repeat as desired.
Although it is not intuitive, the KAATSU Air Bands on your upper legs will result in healthful systemic effects that are felt and seen throughout your body, including your core and upper body.
Most individuals are not motivated to do planks, crunches and other forms of abdominal work. Instead, KAATSU users can do a number of simple KAATSU exercises to strengthen their lower back and tighten their core.
Core and lower back exercises can comprise of your entire KAATSU training session for the day. Alternatively, core and lower back exercises can be an addition to your typical KAATSU sessions.
Core & Lower Back #1 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate SKU.
2. Inflate your KAATSU Air Bands on your legs to your Optimal SKU.
3. Stand on one foot, balancing only on your other leg for as long as possible.
4. When your balance is lost, rest for 10-20 seconds and repeat two more times.
5. After 3 times, balance on your other foot.
6. This act of balancing will create instability in your core and will help strengthen your stomach and lower back.
Core & Lower Back #2 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs to the Optimal SKU.
3. Place a book on your head and walk slowly until the book falls off.
4. Rest 10-20 seconds and repeat the walk again two more times with the book on your head.
5. Walking straight slowly, especially on an uneven surface like a sandy beach, will create instability in your core and will help strengthen your stomach and lower back.
Core & Lower Back #3 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate SKU.
2. Inflate your KAATSU Air Bands on your legs to your Optimal SKU.
3. Stand on one foot while holding a water bottle in each hand.
4. Hold the water bottle in your outstretched arms and stand as long as possible on one leg.
5. When your balance is lost, rest 10-20 seconds and repeat two more times.
6. After 3 times, balance on your other foot.
7. In order to make this exercise more difficult, move your outstretched arms left and right, and up and down in an asymmetric manner while balancing on one foot.
Core & Lower Back #4 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Do planks as usual.
4. Alternatively, tighten the KAATSU Air Bands on your arms at your Optimal SKU and do planks as normal.
Core & Lower Back #5 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly bring one leg one up to your stomach and hold. Grab your knee with your arms to stretch your back.
4. Repeat as desired.
5. Continue to lie on your back and slowly pull both your legs up to your stomach and hold. Grab your knees with your arms to stretch your back.
6. Repeat as desired.
Core & Lower Back #6 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly lift your hips off the floor and hold. Bring your hips to the ground and repeat as desired.
Core & Lower Back #7 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly lift both your feet off the ground and hold. Repeat as desired.
4. Lie on your back, lift both your feet off the ground, and kick your feet slightly off the ground. Repeat as desired.
Core & Lower Back #8 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly pandiculate (i.e., stretch and stiffen your trunk and limbs, extending your toes, feet, arms and hands as you do upon waking).
4. Repeat as desired.
Core & Lower Back #9 Exercise
1. KAATSU Aqua Sit-ups are used by competitive aquatic athletes with a Bosu Ball. 2. Start horizontal in the water while grabbing onto a Bosu Ball; then climb on top of the Bosu Ball. Do 3 sets to failure.
Copyright © 2014 - 2020 by KAATSU Global
For what? Strength, stamina, functional movement, mobility, recovery
After people receive their new KAATSU equipment, they often ask for guidance and look for specific exercises to do with KAATSU the Original BFR.
Q1. How do I use the KAATSU Cycle 2.0?
Q2. What exercises should I do?
Q3. How am I supposed to workout?
The answers and recommendations entirely depend on what goals you are looking to achieve.
C1. I just want to get fit.
C2. I want to get stronger.
C3. I don't want my back to always hurt.
Each of these goals can require a number of specific exercises performed daily under the guidance of a personal trainer. Or, alternatively and strategically, you are easily use the KAATSU Cycle 2.0 for systemic gains in strength, muscle tone, flexibility and mobility.
Let's assume that you prefer to work on your legs and core. In this case, you can put aside your KAATSU Air Bands for your arms for the moment and simply focus on using the longer and thicker KAATSU Air Bands for your legs.
Wrap the KAATSU Air Bands around your upper legs as high up on your groin as possible. You should wrap the bands around your legs while you are sitting comfortably in a chair. The bands should be placed on snugly so you can barely put a finger between the bands and your skin.
1. Click on G (GROUP) on the face of the KAATSU Cycle 2.0 and L (LOW) on the top side of the unit to start the unit. The unit will automatically go through 8 repetitions of 30 seconds of pressure followed by 5 seconds of rest. The pressure starts at 80 SKU (Standard KAATSU Units) and increases each repetition by 10 SKU, ending on 150 SKU (see chart above). This will continue to 4 minutes and then automatically stop.
2. For the next cycle, click on G (GROUP) and the face of the KAATSU Cycle 2.0 and M (MEDIUM) on the top side of the unit to start your second cycle.
3. For the next cycle, click on G (GROUP) and the face of the KAATSU Cycle 2.0 and H (HIGH) on the top side of the unit to start your second cycle. You can continue increasing your pressure as you wish (e.g., PRO LOW, PRO MEDIUM, PRO HIGH).
4. During these cycles, you are simply walk ("KAATSU Walking") or do the KAATSU 3-Point Exercises. The Standard KAATSU 3-Point Exercises for the legs include Toe Curls (as you sit comfortably without your shoes on), Toe Raises (as you sit comfortably without your shoes on), and Heel Raises (as you sit comfortably). The Advanced KAATSU 3-Point Exercises for the legs include Standing Heel Raises (as you stand comfortably), Leg Curls (as you stand comfortably and raise one leg to your buttocks as you hold onto a chair or the wall), and Quarter Squats (as you squat slowly and comfortably up and down).
5. You can also do any number of stretches or calisthenic exercises.
6. For improved balance, you can wear the bands as you balance on one leg or walk with a book on your head. You can also pace back and forth on a soft yoga mat or walk barefooted on the sand.
7. If you want to do more difficult exercises, you can do Lunges with one leg until you reach muscular failure (and then switch legs), Burpees, or lie flat on your back and raise your feet slightly off the ground.
8. You can also do Step-ups on a box at your fitness gym, walk or jog on a treadmill, or use a spinning bicycle or recumbent bicycle for 10-15 minutes, alternatively modifying intensity.
9. For less-intensive exercises, you can simply sit straight up in a chair or couch with your hips near the edge. Slowly exhale and slowly lean forward, tightening your abdominal muscles as strongly as possible until your stomach is close to your legs. Hold and then slowly inhale air on your return to a sitting position with good posture. Repeat as desired.
Although it is not intuitive, the KAATSU Air Bands on your upper legs will result in healthful systemic effects that are felt and seen throughout your body, including your core and upper body.
Most individuals are not motivated to do planks, crunches and other forms of abdominal work. Instead, KAATSU users can do a number of simple KAATSU exercises to strengthen their lower back and tighten their core.
Core and lower back exercises can comprise of your entire KAATSU training session for the day. Alternatively, core and lower back exercises can be an addition to your typical KAATSU sessions.
Core & Lower Back #1 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate SKU.
2. Inflate your KAATSU Air Bands on your legs to your Optimal SKU.
3. Stand on one foot, balancing only on your other leg for as long as possible.
4. When your balance is lost, rest for 10-20 seconds and repeat two more times.
5. After 3 times, balance on your other foot.
6. This act of balancing will create instability in your core and will help strengthen your stomach and lower back.
Core & Lower Back #2 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs to the Optimal SKU.
3. Place a book on your head and walk slowly until the book falls off.
4. Rest 10-20 seconds and repeat the walk again two more times with the book on your head.
5. Walking straight slowly, especially on an uneven surface like a sandy beach, will create instability in your core and will help strengthen your stomach and lower back.
Core & Lower Back #3 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate SKU.
2. Inflate your KAATSU Air Bands on your legs to your Optimal SKU.
3. Stand on one foot while holding a water bottle in each hand.
4. Hold the water bottle in your outstretched arms and stand as long as possible on one leg.
5. When your balance is lost, rest 10-20 seconds and repeat two more times.
6. After 3 times, balance on your other foot.
7. In order to make this exercise more difficult, move your outstretched arms left and right, and up and down in an asymmetric manner while balancing on one foot.
Core & Lower Back #4 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Do planks as usual.
4. Alternatively, tighten the KAATSU Air Bands on your arms at your Optimal SKU and do planks as normal.
Core & Lower Back #5 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly bring one leg one up to your stomach and hold. Grab your knee with your arms to stretch your back.
4. Repeat as desired.
5. Continue to lie on your back and slowly pull both your legs up to your stomach and hold. Grab your knees with your arms to stretch your back.
6. Repeat as desired.
Core & Lower Back #6 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly lift your hips off the floor and hold. Bring your hips to the ground and repeat as desired.
Core & Lower Back #7 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly lift both your feet off the ground and hold. Repeat as desired.
4. Lie on your back, lift both your feet off the ground, and kick your feet slightly off the ground. Repeat as desired.
Core & Lower Back #8 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly pandiculate (i.e., stretch and stiffen your trunk and limbs, extending your toes, feet, arms and hands as you do upon waking).
4. Repeat as desired.
Core & Lower Back #9 Exercise
1. KAATSU Aqua Sit-ups are used by competitive aquatic athletes with a Bosu Ball. 2. Start horizontal in the water while grabbing onto a Bosu Ball; then climb on top of the Bosu Ball. Do 3 sets to failure.
Copyright © 2014 - 2020 by KAATSU Global
KAATSU Lecture Series - Peter T. Lansbury, PhD
For who? Physicians, physical therapists, chiropractors, KAATSU Specialists
For what? Neurology, stamina, functional movement
Peter T. Lansbury, PhD is the Chief Scientific Officer at Lysosomal Therapeutics and Professor of Neurology at Harvard Medical School who was one of the early adopters of KAATSU the Original BFR.
Professor Lansbury received his AB (cum laude) in chemistry from Princeton University in 1980 and subsequently received his PhD in organic chemistry from Harvard University in 1985 under the direction of Nobel laureate E. J. Corey. His postdoctoral fellowship was spent at the Rockefeller University, working with the late Tom Kaiser. In 1988, he accepted a position as assistant professor of chemistry at MIT and was promoted to associate professor in 1993.
He moved to his current position at the Center of Neurologic Diseases in 1996 and was promoted to professor of neurology at Harvard Medical School in 2004. During this time, he founded the Laboratory for Drug Discovery in Neurodegeneration and the Morris K. Udall NIH Parkinson’s Disease Research Center of Excellence at Brigham and Women’s Hospital, which he directed for 10 years.
He was the founder of Link Medicine, and served as its chief scientific officer from 2005 until its sale to AstraZeneca in 2012. He is currently chief scientific officer of Lysosomal Therapeutics, Inc., a company focused on developing disease-modifying therapeutics for Parkinson’s and related diseases.
Professor Lansbury gave the lecture above at the University of Tokyo at the annual KAATSU Symposium at the invitation of KAATSU inventor Dr. Yoshiaki Sato, MD, PhD. in 2014.
Copyright © 2014 - 2020 by KAATSU Global
For what? Neurology, stamina, functional movement
Peter T. Lansbury, PhD is the Chief Scientific Officer at Lysosomal Therapeutics and Professor of Neurology at Harvard Medical School who was one of the early adopters of KAATSU the Original BFR.
Professor Lansbury received his AB (cum laude) in chemistry from Princeton University in 1980 and subsequently received his PhD in organic chemistry from Harvard University in 1985 under the direction of Nobel laureate E. J. Corey. His postdoctoral fellowship was spent at the Rockefeller University, working with the late Tom Kaiser. In 1988, he accepted a position as assistant professor of chemistry at MIT and was promoted to associate professor in 1993.
He moved to his current position at the Center of Neurologic Diseases in 1996 and was promoted to professor of neurology at Harvard Medical School in 2004. During this time, he founded the Laboratory for Drug Discovery in Neurodegeneration and the Morris K. Udall NIH Parkinson’s Disease Research Center of Excellence at Brigham and Women’s Hospital, which he directed for 10 years.
He was the founder of Link Medicine, and served as its chief scientific officer from 2005 until its sale to AstraZeneca in 2012. He is currently chief scientific officer of Lysosomal Therapeutics, Inc., a company focused on developing disease-modifying therapeutics for Parkinson’s and related diseases.
Professor Lansbury gave the lecture above at the University of Tokyo at the annual KAATSU Symposium at the invitation of KAATSU inventor Dr. Yoshiaki Sato, MD, PhD. in 2014.
Copyright © 2014 - 2020 by KAATSU Global
Thursday, January 16, 2020
Real Warriors, Weekend Warriors
KAATSU Global's John Doolittle does a lot with the time he has available to him.
But every year, the former Navy SEAL Captain donates his time and talents to help raise money and awareness for the Tampa Bay Frogman Swim, a 5 km bay swim held in Tampa Bay, Florida as a charity fundraiser for the Navy SEAL Foundation.
Not many swimming competitions kick off when Supermen bolt down from the high heavens and parachute down right smack on the starting line. But The Frogman Swim is as unique as its volunteer directors and organizers. And few swims - if any - raise money like the Tampa Bay Frogman Swim does.
Nominated for the 2019 World Open Water Swimming Offering of the Year [vote here], the swim outdid itself again last weekend. It is on track to raise well over US$725,000 with fewer than 200 swimmers.
This year's overall winner was 1996 and 2000 Olympic gold medalist, mother and still-speedy nearly 40-year-old Brooke Bennett, but the real winners included everyone involved from the Gold Star Families to the Navy SEAL Foundation.
For more event information or to donate, visit www.tampabayfrogman.com
Copyright © 2014 - 2020 by KAATSU Global
Wednesday, January 15, 2020
Relieving Back Pain, Strengthening The Back With KAATSU
For who? Physical therapists, chiropractors, KAATSU Specialists
For what? Back pain, functional movement
Back pain is one of the most common ailments and complaints people experience, especially as they age, gain weight or become increasingly sedentary.
Back pain comes in myriad forms: muscle ache, shooting/stabbing pain, pain/numbness/tingling radiating down the legs, increasing pain with bending, lifting, standing or walking, or pain that improves with reclining.
Whether the back pain is caused by muscle or ligament strain, bulging or ruptured disks, arthritis, scoliosis, or osteoporosis, KAATSU users often find relief by doing the following movements and protocols using the KAATSU Cycle 2.0 unit and the KAATSU Air Bands:
KAATSU Cycle Arm Warm-up
* Snugly place KAATSU Air Bands on your upper arms and do 3-5 KAATSU Cycles at progressively higher pressures.
* Start at a low(er) pressure (e.g., GROUP LOW) on your first KAATSU Cycle and then increase your pressure (e.g., GROUP MEDIUM, GROUP HIGH, PRO LOW) on the subsequent Cycles.
* You can do simple movements of your arms that can include writing emails and sewing to non-weighted biceps curls and triceps extensions.
KAATSU Cycle Leg Warm-up
* Remove KAATSU Air Bands from your arms and snugly place KAATSU Air Bands on your upper legs.
* Do 3-6 KAATSU Cycles at progressively higher pressures on your legs.
* Start at a low(er) pressure (e.g., GROUP LOW) on your first KAATSU Cycle and then increase your pressure (e.g., GROUP MEDIUM, GROUP HIGH, PRO LOW) on the subsequent Cycles.
* You can do some or all of these simple movements:
** Sit up straight (as possible) in a chair, non-slouched with good posture your feet flat on the floor, shoulders back and torso engaged, looking forward while breathing comfortably.
** Stand up straight (as possible) and pace comfortably back and forth in your room. If you do this is a fitness room or gym, take off your shoes and walk on yoga mats or any other kind of soft, spongy surface.
** Stretch your lower back and legs in any number of ways. One particularly effective stretch is to slightly elevate your toes off the ground and bend forward at your waist, letting your arms hang to your feet. There is no need to strain yourself, just bend over comfortably.
** Do the KAATSU 3-Point Exercises for your Legs (see here including Toe Curls, Toe Raises, Heel Raises, Standing Leg Curls, and Quarter Squats).
** With your feet shoulder width apart, stand comfortably while slightly bending your knees and holding water bottles in both your hands down at your sides. Lean slightly forward at an angle while maintaining a straight back. Do not move your hips while you lift your arms forward as high as possible. Repeat 5-10 times.
Key Points
* Be very well hydrated before and during the KAATSU Cycles.
* The color of your skin on your arms and legs should be a pinker or redder tone than normal while doing KAATSU. This indicates that your blood circulation is improved with the KAATSU Air Bands on.
* Remove immediately if your skin becomes clammy or cold or you feel lightheaded.
* You will quickly feel fatigue, much more quickly than if you did the same exercise without KAATSU Air Bands on your arms.
* Repeat this exercise daily or, if so motivated, twice per day (both in the morning and afternoon or evening).
* Place the KAATSU Air Bands snugly on your limbs. Snugly means that you can put one finger between the KAATSU Air Bands and your skin - but not two or three fingers. If you can put two or three fingers between the bands and your skin, the bands should be manually tightened a bit more.
* Your back should gradually feel looser and more flexible. As this feeling improves, you can increase your pressure levels and range of motion - but it should all be done gradually and comfortably.
Copyright © 2014 - 2020 by KAATSU Global
For what? Back pain, functional movement
Back pain is one of the most common ailments and complaints people experience, especially as they age, gain weight or become increasingly sedentary.
Back pain comes in myriad forms: muscle ache, shooting/stabbing pain, pain/numbness/tingling radiating down the legs, increasing pain with bending, lifting, standing or walking, or pain that improves with reclining.
Whether the back pain is caused by muscle or ligament strain, bulging or ruptured disks, arthritis, scoliosis, or osteoporosis, KAATSU users often find relief by doing the following movements and protocols using the KAATSU Cycle 2.0 unit and the KAATSU Air Bands:
KAATSU Cycle Arm Warm-up
* Snugly place KAATSU Air Bands on your upper arms and do 3-5 KAATSU Cycles at progressively higher pressures.
* Start at a low(er) pressure (e.g., GROUP LOW) on your first KAATSU Cycle and then increase your pressure (e.g., GROUP MEDIUM, GROUP HIGH, PRO LOW) on the subsequent Cycles.
* You can do simple movements of your arms that can include writing emails and sewing to non-weighted biceps curls and triceps extensions.
KAATSU Cycle Leg Warm-up
* Remove KAATSU Air Bands from your arms and snugly place KAATSU Air Bands on your upper legs.
* Do 3-6 KAATSU Cycles at progressively higher pressures on your legs.
* Start at a low(er) pressure (e.g., GROUP LOW) on your first KAATSU Cycle and then increase your pressure (e.g., GROUP MEDIUM, GROUP HIGH, PRO LOW) on the subsequent Cycles.
* You can do some or all of these simple movements:
** Sit up straight (as possible) in a chair, non-slouched with good posture your feet flat on the floor, shoulders back and torso engaged, looking forward while breathing comfortably.
** Stand up straight (as possible) and pace comfortably back and forth in your room. If you do this is a fitness room or gym, take off your shoes and walk on yoga mats or any other kind of soft, spongy surface.
** Stretch your lower back and legs in any number of ways. One particularly effective stretch is to slightly elevate your toes off the ground and bend forward at your waist, letting your arms hang to your feet. There is no need to strain yourself, just bend over comfortably.
** Do the KAATSU 3-Point Exercises for your Legs (see here including Toe Curls, Toe Raises, Heel Raises, Standing Leg Curls, and Quarter Squats).
** With your feet shoulder width apart, stand comfortably while slightly bending your knees and holding water bottles in both your hands down at your sides. Lean slightly forward at an angle while maintaining a straight back. Do not move your hips while you lift your arms forward as high as possible. Repeat 5-10 times.
Key Points
* Be very well hydrated before and during the KAATSU Cycles.
* The color of your skin on your arms and legs should be a pinker or redder tone than normal while doing KAATSU. This indicates that your blood circulation is improved with the KAATSU Air Bands on.
* Remove immediately if your skin becomes clammy or cold or you feel lightheaded.
* You will quickly feel fatigue, much more quickly than if you did the same exercise without KAATSU Air Bands on your arms.
* Repeat this exercise daily or, if so motivated, twice per day (both in the morning and afternoon or evening).
* Place the KAATSU Air Bands snugly on your limbs. Snugly means that you can put one finger between the KAATSU Air Bands and your skin - but not two or three fingers. If you can put two or three fingers between the bands and your skin, the bands should be manually tightened a bit more.
* Your back should gradually feel looser and more flexible. As this feeling improves, you can increase your pressure levels and range of motion - but it should all be done gradually and comfortably.
Copyright © 2014 - 2020 by KAATSU Global
Tuesday, January 14, 2020
KAATSU for Shin Splints
For who? Tactical athletes, competitive athletes, physical therapists, chiropractors
For what? Shin splints, recovery
Young military recruits, new triathletes, distance runners or anyone beginning a new fitness program occasionally experience shin splints (medial tibial stress syndrome).
The pain runs along the inner edge of the shinbone (tibia) due to inflammation of the muscles, tendons, and bone tissue around the tibia. While resting, icing, stretching, and over-the-counter pain relievers are the most common treatments, doing KAATSU Cycles are also a faster way to return to a pain-free state and can help prevent shin splints in the first place.
The constant (or increased) pounding on pavement or wherever you are running overworks the muscles, tendons and bone tissue. Tenderness, soreness, swelling and pain occurs. If the intensity or distance continues, the shin splints can progress to a stress reaction or stress fracture.
Prevention
Because shin splints are caused by repetitive stress on the shinbone and the connective tissues that attach the muscles to the bone, it is critical to strengthen these muscles, tendons, and bone tissue.
Athletes can start doing repeated KAATSU Cycle sets using the KAATSU Cycle 2.0 (or KAATSU Wearables in the future) while walking (i.e., KAATSU Walking). It is recommended to place the KAATSU Air Bands snugly on the upper legs (not allowing more than 2 fingers to put placed between the KAATSU Air Bands and the skin) and then do the first KAATSU Cycle set on the GROUP LOW level while walking comfortably. This first cycle set runs for 6 minutes.
When the first cycle set is completed, then increase the pressure to the GROUP MEDIUM level while walking comfortably. After 6 minutes, this second cycle set is completed and the pressure can be increased to the GROUP HIGH level. At this point, the athlete can begin a slow jog or do faster (power) walking.
After the third cycle set is completed, then increase the pressure to the PRO LOW level while walking fast or jogging slowly. After 6 minutes, this cycle set is completed and the pressure can be increased to the PRO MEDIUM level on the fifth cycle set while jogging or walking as quickly as possible (depending on one's stamina).
For the last and sixth cycle set, the pressure is increased to the PRO HIGH level. Then walking or stretching can proceed, perhaps in the KAATSU Constant mode for only up to 10 minutes (but the KAATSU Constant mode is not always necessary).
Recovery
If you are already experiencing shin splints, you should do 3-6 KAATSU Cycle sets both before and after running. This can be in combination with icing, stretching and taking over-the-counter pain relievers. It is important to begin at a lower pressure (e.g., Group mode on the KAATSU Cycle 2.0, and then proceed to higher pressures in the latter cycles).
Many athletes also find great relief in doing another set of 3-6 KAATSU Cycle sets less than an hour before going to bed at night.
Others also find additional relief in doing a set of 3-5 KAATSU Cycle sets on their arms while doing repeated Hand Clenches, Biceps Curls and Triceps Extensions (i.e., KAATSU 3-Point Arm Exercises).
Copyright © 2014 - 2020 by KAATSU Global
For what? Shin splints, recovery
Young military recruits, new triathletes, distance runners or anyone beginning a new fitness program occasionally experience shin splints (medial tibial stress syndrome).
The pain runs along the inner edge of the shinbone (tibia) due to inflammation of the muscles, tendons, and bone tissue around the tibia. While resting, icing, stretching, and over-the-counter pain relievers are the most common treatments, doing KAATSU Cycles are also a faster way to return to a pain-free state and can help prevent shin splints in the first place.
The constant (or increased) pounding on pavement or wherever you are running overworks the muscles, tendons and bone tissue. Tenderness, soreness, swelling and pain occurs. If the intensity or distance continues, the shin splints can progress to a stress reaction or stress fracture.
Prevention
Because shin splints are caused by repetitive stress on the shinbone and the connective tissues that attach the muscles to the bone, it is critical to strengthen these muscles, tendons, and bone tissue.
Athletes can start doing repeated KAATSU Cycle sets using the KAATSU Cycle 2.0 (or KAATSU Wearables in the future) while walking (i.e., KAATSU Walking). It is recommended to place the KAATSU Air Bands snugly on the upper legs (not allowing more than 2 fingers to put placed between the KAATSU Air Bands and the skin) and then do the first KAATSU Cycle set on the GROUP LOW level while walking comfortably. This first cycle set runs for 6 minutes.
When the first cycle set is completed, then increase the pressure to the GROUP MEDIUM level while walking comfortably. After 6 minutes, this second cycle set is completed and the pressure can be increased to the GROUP HIGH level. At this point, the athlete can begin a slow jog or do faster (power) walking.
After the third cycle set is completed, then increase the pressure to the PRO LOW level while walking fast or jogging slowly. After 6 minutes, this cycle set is completed and the pressure can be increased to the PRO MEDIUM level on the fifth cycle set while jogging or walking as quickly as possible (depending on one's stamina).
For the last and sixth cycle set, the pressure is increased to the PRO HIGH level. Then walking or stretching can proceed, perhaps in the KAATSU Constant mode for only up to 10 minutes (but the KAATSU Constant mode is not always necessary).
Recovery
If you are already experiencing shin splints, you should do 3-6 KAATSU Cycle sets both before and after running. This can be in combination with icing, stretching and taking over-the-counter pain relievers. It is important to begin at a lower pressure (e.g., Group mode on the KAATSU Cycle 2.0, and then proceed to higher pressures in the latter cycles).
Many athletes also find great relief in doing another set of 3-6 KAATSU Cycle sets less than an hour before going to bed at night.
Others also find additional relief in doing a set of 3-5 KAATSU Cycle sets on their arms while doing repeated Hand Clenches, Biceps Curls and Triceps Extensions (i.e., KAATSU 3-Point Arm Exercises).
Copyright © 2014 - 2020 by KAATSU Global
Saturday, January 4, 2020
KAATSU Skin Care: Using KAATSU Before And After Getting A Tattoo
For who? Tattoo artists
For what? Tattoo recovery
Tattoo on arm after 3½ hours.
Tattoo on arm after 5 hours.
KAATSU Cycles, properly applied, has always been good for pre-surgery preparations and post-surgery recovery, especially with sutures on the skin [see here and below].
Dave Carlson, a renowned water polo coach in Los Alamitos, California and a regular user of the KAATSU Cycle 2.0, came up with the KAATSU the Original BFR tattoo protocol (the "Carlson Protocol").
Carlson has several tattoos and he understands very well the inflammation and pain that comes with a new tattoo.
But one hour before his most recent tattoo session, he used his KAATSU Cycle 2.0 to do 3 progressive KAATSU Cycle sets on his legs followed by 4 progressive KAATSU Cycles on his arms. He had the tattoo above inked on his arm.
Then he did 3 KAATSU Cycle sets (Low, Medium, High) after the session was over. Then he went to his local gym and worked out with 3 additional KAATSU Cycles on Group Low (the lowest setting possible on the KAATSU Cycle 2.0).
He then took off the bandage 1½ hours after he got his new tattoo, washed with soap and water, and applied Aquaphor. To his surprise, he then took the photo above 3½ hours after the tattoo session was over.
He explained his impressions, "What is unusual is that there was very little or no swelling, my skin is not sensitive to the touch, and my skin under and near the tattoo is not sure or inflamed. My skin is normally sensitive and hurts to touch after I get a tattoo. The area around the tattoo normally rises for a few days after I get it. But with the KAATSU Cycle protocol, this is the least amount of swelling and pain that I have ever had after removing the bandage.
I mean, there is ZERO swelling. It looks like someone drew a picture with ink on my arm. My tattoo is usually puffy and the skin around it is red. But there is no inflammation - and ZERO pain.
Zero swelling and zero pain. I am not exaggerating when I say zero pain."
The photo on left was taken 6½ hours after the tattoo session. Carlson's arm is engorged in blood in the middle of the 4th KAATSU Cycle. His first KAATSU Cycle was done at Pro Low level (with 250 maximum SKU); the second KAATSU Cycle was done at Pro Medium level (with 350 maximum SKU), the third KAATSU Cycle was done at Pro High level (with 400 maximum SKU), and the fourth KAATSU Cycle was done at Pro High level (with 400 maximum SKU).
KAATSU inventor Dr. Yoshiaki Sato explained the mechanism behind this phenomenon that KAATSU users can experience. "We have found that KAATSU leads to a decrease in CRP, C-reactive protein which is a blood test marker for inflammation in the body. CRP levels increase in response to inflammation.
This is why people who have arthritis or are experiencing different kinds of pain - including getting a tattoo - report feeling significant relief after bouts of KAATSU.
While there is also an increase in HGH (Human Growth Hormone), nitric oxide, IGF-1 (insulin growth factor) and VEGF (vascular endothelial growth factor), KAATSU also has shown to decrease CRP.
Typically with pain comes inflammation and the CRP increases. But with KAATSU, the decrease in CRP and production of EPC (endothelial progenitor cell) help. EPC are cells that help regenerate the endothelial lining of your blood vessels."
Repeated KAATSU Cycles has repeatedly shown to enhance the body's natural healing process, especially when the skin is cut, torn, broken or inked.
Copyright © 2014 - 2020 by KAATSU Global
For what? Tattoo recovery
Tattoo on arm after 3½ hours.
Tattoo on arm after 5 hours.
KAATSU Cycles, properly applied, has always been good for pre-surgery preparations and post-surgery recovery, especially with sutures on the skin [see here and below].
Dave Carlson, a renowned water polo coach in Los Alamitos, California and a regular user of the KAATSU Cycle 2.0, came up with the KAATSU the Original BFR tattoo protocol (the "Carlson Protocol").
Carlson has several tattoos and he understands very well the inflammation and pain that comes with a new tattoo.
But one hour before his most recent tattoo session, he used his KAATSU Cycle 2.0 to do 3 progressive KAATSU Cycle sets on his legs followed by 4 progressive KAATSU Cycles on his arms. He had the tattoo above inked on his arm.
Then he did 3 KAATSU Cycle sets (Low, Medium, High) after the session was over. Then he went to his local gym and worked out with 3 additional KAATSU Cycles on Group Low (the lowest setting possible on the KAATSU Cycle 2.0).
He then took off the bandage 1½ hours after he got his new tattoo, washed with soap and water, and applied Aquaphor. To his surprise, he then took the photo above 3½ hours after the tattoo session was over.
He explained his impressions, "What is unusual is that there was very little or no swelling, my skin is not sensitive to the touch, and my skin under and near the tattoo is not sure or inflamed. My skin is normally sensitive and hurts to touch after I get a tattoo. The area around the tattoo normally rises for a few days after I get it. But with the KAATSU Cycle protocol, this is the least amount of swelling and pain that I have ever had after removing the bandage.
I mean, there is ZERO swelling. It looks like someone drew a picture with ink on my arm. My tattoo is usually puffy and the skin around it is red. But there is no inflammation - and ZERO pain.
Zero swelling and zero pain. I am not exaggerating when I say zero pain."
The photo on left was taken 6½ hours after the tattoo session. Carlson's arm is engorged in blood in the middle of the 4th KAATSU Cycle. His first KAATSU Cycle was done at Pro Low level (with 250 maximum SKU); the second KAATSU Cycle was done at Pro Medium level (with 350 maximum SKU), the third KAATSU Cycle was done at Pro High level (with 400 maximum SKU), and the fourth KAATSU Cycle was done at Pro High level (with 400 maximum SKU).
KAATSU inventor Dr. Yoshiaki Sato explained the mechanism behind this phenomenon that KAATSU users can experience. "We have found that KAATSU leads to a decrease in CRP, C-reactive protein which is a blood test marker for inflammation in the body. CRP levels increase in response to inflammation.
This is why people who have arthritis or are experiencing different kinds of pain - including getting a tattoo - report feeling significant relief after bouts of KAATSU.
While there is also an increase in HGH (Human Growth Hormone), nitric oxide, IGF-1 (insulin growth factor) and VEGF (vascular endothelial growth factor), KAATSU also has shown to decrease CRP.
Typically with pain comes inflammation and the CRP increases. But with KAATSU, the decrease in CRP and production of EPC (endothelial progenitor cell) help. EPC are cells that help regenerate the endothelial lining of your blood vessels."
Repeated KAATSU Cycles has repeatedly shown to enhance the body's natural healing process, especially when the skin is cut, torn, broken or inked.
Copyright © 2014 - 2020 by KAATSU Global
Saturday, December 28, 2019
KAATSU Utilization To Maximize Army Combat Fitness Test Scores
For who? Tactical athletes, soldiers, trainers
For what? Strength, stamina, functional movement
Photos and videos courtesy of U.S. Army.
The United States military is overhauling its current fitness requirements for its soldiers. The current PT (physical training) test was established in the early 1980s and consists of 2 minutes of push-ups, 2 minutes of sit-ups, and a 2-mile run.
But there are two major problems that must be addressed: (1) more than 50% of American soldiers are injured each year, and (2) new recruits are in much less-than-optimal physical shape. Without formal exercise background or prior rigorous training, many recruits are injured during their boot camps. Running with boots, running for distance, and the typical early morning to evening physical grind is simply too much for many young individuals who grew up with the Internet, indoor entertainment, and reduced Physical Education classes in junior and senior high schools.
In response to these societal trends and modern-day lifestyles, the US military will change its physical training requirements. Personnel must take an initial physical training exam and then every six months after the first test. The exam measures agility, explosive power and upper- and lower-body strength - parameters that can be ideally optimized with KAATSU Cycle and KAATSU Training.
The purpose of the new ACFT (Army Combat Fitness Test) starting in October 2020 includes:
1. Improve soldier and unit readiness
2. Transform the Army's fitness culture
3. Reduce preventable injuries and attrition
4. Enhance mental toughness and stamina
The ACFT exam includes the following exercises:
Deadlift: lift the heaviest weight possible three times
Maximum (100 points) - 340 pounds
Pass (70 points) - 180 pounds
Power Throw: throw a 10 lb. medicine ball over your head and behind you
Maximum (100 points) - 13.5 yards
Pass (70 points) - 8.5 yards
Hand-Release Push-Ups: do as many as possible in 2 minutes
Maximum (100 points) - 70
Pass (70 points) - 30
Sprint-Drag-Carry: sprint 50 meters + drag 90 lbs. 50 meters + side-shuffle 50 meters + farmer's-carry 80 lbs. 50 meters + sprint 50 meters
Maximum (100 points) - 1 minute 40 seconds
Pass (70 points) - 2 minutes 9 seconds
Pull-Up Leg Tucks: hang from a pull-up bar and host yourself until your arms are at 90° while bringing your knees to your chest, then lower your legs as many as possible
Maximum (100 points) - 20
Pass (70 points) - 5
Two-Mile Run: run as quickly as possible
Maximum (100 points) - 12 minutes 45 seconds
Pass (70 points) - 18 minutes
In order to reach one's potential and score the maximum points on the ACFT exam, KAATSU Global recommends the following KAATSU program:
For Heaviest Deadlift Amount
12-15 minute set of KAATSU Cycle + KAATSU Training to reach heaviest potential amount:
1. 2 KAATSU Cycles on arms as warm-up: stretch throughout Cycles
2. 1st KAATSU Training set on arms: 20-40 deadlifts with bar (no plates, good technique) + rest 20 seconds
3. 2nd KAATSU Training set on arms: 10-20 deadlifts with bar (no plates, good technique) + rest 20 seconds
4. 3rd KAATSU Training set on arms: 5-10 deadlifts with bar (no plates, good technique) + rest 20 seconds
5. 4th KAATSU Training set on arms: 1-3 deadlifts with bar (no plates, good technique) + rest 60 seconds while switching from arm to leg bands
6. 2 KAATSU Cycles on legs as warm-up: walking + walking lunges throughout Cycles
7. 1st KAATSU Training set on legs: 20-40 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
8. 2nd KAATSU Training set on legs: 10-20 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
9. 3rd KAATSU Training set on legs: 5-10 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
10. 4th KAATSU Training set on legs: 1-3 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
For Maximum Power Throw
Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential distance:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10 Overhead Push Press with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Power Jumps + rest 60 seconds
Exercise #2: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential distance:
1. 2 KAATSU Cycles on legs as warm-up: walking + walking lunges throughout Cycles
2. 1st KAATSU Training set on legs: 10 Power Jumps + rest 20 seconds
3. 2nd KAATSU Training set on legs: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on legs: 1-3 Power Jumps + rest 60 seconds
For Maximum Hand-Release Push-Ups Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10-15 Supine Chest Press with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Power Jumps + rest 60 seconds
Exercise #2: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 8-12 Eight Count T Push-up + rest 20 seconds
3. 2nd KAATSU Training set on arms: 4-8 Eight Count T Push-up + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Eight Count T Push-up + rest 60 seconds
For Fastest Sprint-Drag-Carry Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for fastest potential speed:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10-15 Straight Leg Deadlift with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Straight Leg Deadlift with lightweight kettlebells + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Straight Leg Deadlift with lightweight kettlebells + rest 60 seconds
Exercise #2: 4-8 minute set of KAATSU Cycle + KAATSU Training for fastest potential speed:
1. 2 KAATSU Cycles on legs as warm-up: walking + slow jog throughout Cycles
2. 1st KAATSU Training set on legs: 1 easy-pace Shuttle Sprint + rest 60 seconds
3. 2nd KAATSU Training set on legs: 1 medium-pace Shuttle Sprint + rest 60 seconds
4. 3rd KAATSU Training set on legs: 1 fast-pace Shuttle Sprint + rest 60 seconds
For Maximum Number of Leg Tucks
3-5 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 1st KAATSU Training set on legs: 20-30 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
2. 2nd KAATSU Training set on legs: 10-20 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
3. 3rd KAATSU Training set on legs: 5-10 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
For Fastest 2-mile Run Speed
5-10 minute set of KAATSU Cycle + KAATSU Training for fastest 2-mile Run Speed:
1. 2 KAATSU Cycles on legs as warm-up: walking + slow jog throughout Cycles
2. 1st KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
3. 2nd KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
4. 3rd KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
Note: As stamina gradually increases, slightly increase the pressure levels while running at 2-mile goal pace. For example, if the goal pace is 14 minutes for 2 miles, then the 800m pace should be run in 3 minutes 30 seconds.
General Notes:
1. On KAATSU Cycles, start with Group pressure level on 1st Cycle and finish with Pro pressure level on 2nd Cycle
2. Be very well hydrated
3. Always air to have a fast CRT (Capillary Refill Time)
4. Always start with conservative (low) pressures, especially on legs
5. If a recruit has 'White Coat Syndrome', do not place KAATSU Air Bands on the recruit's arms
Copyright © 2014 - 2019 by KAATSU Global
For what? Strength, stamina, functional movement
Photos and videos courtesy of U.S. Army.
The United States military is overhauling its current fitness requirements for its soldiers. The current PT (physical training) test was established in the early 1980s and consists of 2 minutes of push-ups, 2 minutes of sit-ups, and a 2-mile run.
But there are two major problems that must be addressed: (1) more than 50% of American soldiers are injured each year, and (2) new recruits are in much less-than-optimal physical shape. Without formal exercise background or prior rigorous training, many recruits are injured during their boot camps. Running with boots, running for distance, and the typical early morning to evening physical grind is simply too much for many young individuals who grew up with the Internet, indoor entertainment, and reduced Physical Education classes in junior and senior high schools.
In response to these societal trends and modern-day lifestyles, the US military will change its physical training requirements. Personnel must take an initial physical training exam and then every six months after the first test. The exam measures agility, explosive power and upper- and lower-body strength - parameters that can be ideally optimized with KAATSU Cycle and KAATSU Training.
The purpose of the new ACFT (Army Combat Fitness Test) starting in October 2020 includes:
1. Improve soldier and unit readiness
2. Transform the Army's fitness culture
3. Reduce preventable injuries and attrition
4. Enhance mental toughness and stamina
The ACFT exam includes the following exercises:
Deadlift: lift the heaviest weight possible three times
Maximum (100 points) - 340 pounds
Pass (70 points) - 180 pounds
Power Throw: throw a 10 lb. medicine ball over your head and behind you
Maximum (100 points) - 13.5 yards
Pass (70 points) - 8.5 yards
Hand-Release Push-Ups: do as many as possible in 2 minutes
Maximum (100 points) - 70
Pass (70 points) - 30
Sprint-Drag-Carry: sprint 50 meters + drag 90 lbs. 50 meters + side-shuffle 50 meters + farmer's-carry 80 lbs. 50 meters + sprint 50 meters
Maximum (100 points) - 1 minute 40 seconds
Pass (70 points) - 2 minutes 9 seconds
Pull-Up Leg Tucks: hang from a pull-up bar and host yourself until your arms are at 90° while bringing your knees to your chest, then lower your legs as many as possible
Maximum (100 points) - 20
Pass (70 points) - 5
Two-Mile Run: run as quickly as possible
Maximum (100 points) - 12 minutes 45 seconds
Pass (70 points) - 18 minutes
In order to reach one's potential and score the maximum points on the ACFT exam, KAATSU Global recommends the following KAATSU program:
For Heaviest Deadlift Amount
12-15 minute set of KAATSU Cycle + KAATSU Training to reach heaviest potential amount:
1. 2 KAATSU Cycles on arms as warm-up: stretch throughout Cycles
2. 1st KAATSU Training set on arms: 20-40 deadlifts with bar (no plates, good technique) + rest 20 seconds
3. 2nd KAATSU Training set on arms: 10-20 deadlifts with bar (no plates, good technique) + rest 20 seconds
4. 3rd KAATSU Training set on arms: 5-10 deadlifts with bar (no plates, good technique) + rest 20 seconds
5. 4th KAATSU Training set on arms: 1-3 deadlifts with bar (no plates, good technique) + rest 60 seconds while switching from arm to leg bands
6. 2 KAATSU Cycles on legs as warm-up: walking + walking lunges throughout Cycles
7. 1st KAATSU Training set on legs: 20-40 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
8. 2nd KAATSU Training set on legs: 10-20 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
9. 3rd KAATSU Training set on legs: 5-10 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
10. 4th KAATSU Training set on legs: 1-3 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
For Maximum Power Throw
Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential distance:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10 Overhead Push Press with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Power Jumps + rest 60 seconds
Exercise #2: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential distance:
1. 2 KAATSU Cycles on legs as warm-up: walking + walking lunges throughout Cycles
2. 1st KAATSU Training set on legs: 10 Power Jumps + rest 20 seconds
3. 2nd KAATSU Training set on legs: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on legs: 1-3 Power Jumps + rest 60 seconds
For Maximum Hand-Release Push-Ups Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10-15 Supine Chest Press with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Power Jumps + rest 60 seconds
Exercise #2: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 8-12 Eight Count T Push-up + rest 20 seconds
3. 2nd KAATSU Training set on arms: 4-8 Eight Count T Push-up + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Eight Count T Push-up + rest 60 seconds
For Fastest Sprint-Drag-Carry Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for fastest potential speed:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10-15 Straight Leg Deadlift with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Straight Leg Deadlift with lightweight kettlebells + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Straight Leg Deadlift with lightweight kettlebells + rest 60 seconds
Exercise #2: 4-8 minute set of KAATSU Cycle + KAATSU Training for fastest potential speed:
1. 2 KAATSU Cycles on legs as warm-up: walking + slow jog throughout Cycles
2. 1st KAATSU Training set on legs: 1 easy-pace Shuttle Sprint + rest 60 seconds
3. 2nd KAATSU Training set on legs: 1 medium-pace Shuttle Sprint + rest 60 seconds
4. 3rd KAATSU Training set on legs: 1 fast-pace Shuttle Sprint + rest 60 seconds
For Maximum Number of Leg Tucks
3-5 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 1st KAATSU Training set on legs: 20-30 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
2. 2nd KAATSU Training set on legs: 10-20 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
3. 3rd KAATSU Training set on legs: 5-10 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
For Fastest 2-mile Run Speed
5-10 minute set of KAATSU Cycle + KAATSU Training for fastest 2-mile Run Speed:
1. 2 KAATSU Cycles on legs as warm-up: walking + slow jog throughout Cycles
2. 1st KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
3. 2nd KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
4. 3rd KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
Note: As stamina gradually increases, slightly increase the pressure levels while running at 2-mile goal pace. For example, if the goal pace is 14 minutes for 2 miles, then the 800m pace should be run in 3 minutes 30 seconds.
General Notes:
1. On KAATSU Cycles, start with Group pressure level on 1st Cycle and finish with Pro pressure level on 2nd Cycle
2. Be very well hydrated
3. Always air to have a fast CRT (Capillary Refill Time)
4. Always start with conservative (low) pressures, especially on legs
5. If a recruit has 'White Coat Syndrome', do not place KAATSU Air Bands on the recruit's arms
Copyright © 2014 - 2019 by KAATSU Global
Tuesday, December 24, 2019
KAATSU For Torn Or Strained Biceps
For who? Competitive athletes, tactical athletes, physical therapists, chiropractorss
For what? Rehabilitation, recovery
Athletes, military personnel, public safety officers, and weekend warriors occasionally experience torn or strained biceps. KAATSU the Original BFR can significantly and quickly help these types of injuries.
They feel a sudden burst of pain in the upper arm near the shoulder and sometimes hear a “popping” sound as the tendon tears. The injured individual also can experience weakness in their shoulder, a bruising on their upper arm, a significantly reduced inability to move or rotate their arm, a change in the appearance of the bicep (like it is "popped out"), or muscle spasms.
The KAATSU Cycle 2.0 is the easiest and most convenient equipment to use and help the muscle repair itself while experiencing no muscle atrophy or long-term loss of strength.
Before using the KAATSU Cycle 2.0, be well-hydrated before starting. Ideally, you should frequently sip small amounts of fluid 30 minutes before you start and have clear urine to be properly hydrated - as opposed to guzzling down water in large amounts just before starting.
Always follow the standard KAATSU protocols (i.e., always have good capillary refill within 2 – 3 seconds with no occlusion and no numbness).
The standard KAATSU guidelines are as follows:
* If the injured muscle, arm or shoulder hurts significantly, do not do KAATSU on the injured side; only do KAATSU on the other three limbs.
* If the injured side can withstand the pressure of KAATSU Arm Bands without pain, then apply KAATSU Air Bands only on the injured limb.
* Always start with - and only do = the KAATSU Cycle (i.e., 8 cycles of 30 seconds of increasing pressure + 5 seconds of no pressure on the KAATSU Cycle 2.0)
* Never continue KAATSU on the injured arm if there is any pain or numbness on that arm.
The standard recommended KAATSU protocol is as follows:
* Do 1-3 KAATSU sessions daily (e.g., morning, mid-afternoon and/or evening) - both on the arm and both legs.
* Do 3-6 KAATSU Cycles per session.
* On the KAATSU Cycle 2.0, start each KAATSU session with arm in the GROUP mode / LOW level. Either sit comfortably, stretch, or do rehabilitation movements (as recommended by your physical therapist) with the KAATSU Arm Band.
* Continue with the GROUP LOW level if appropriate on the second cycle. But increase the pressure - if possible - to the GROUP mode / MEDIUM level.
* Continue with the GROUP MEDIUM level if appropriate on the third cycle. But increase the pressure - if possible - in the GROUP mode / HIGH level.
* Continue with the GROUP HIGH level if appropriate on the fourth cycle. But increase the pressure - if possible - in the PRO mode / LOW level.
* Continue with the PRO LOW level if appropriate on the fifth cycle. But increase the pressure - if possible= in the PRO mode / MEDIUM level.
* Continue with the PRO MEDIUM level if appropriate on the sixth cycle. But increase the pressure - if possible= in the PRO mode / HIGH level.
* Always adjust the levels as appropriate for your own body.
* While you are doing the KAATSU Cycles, you can also do standard physical therapy exercises:
** Avoid overhead lifting or exercises while you are healing.
** Gently bring the palm of the hand on your injured side up toward your shoulder, bending your elbow as much as you can. Then straighten your elbow as far as you can. Repeat.
** Raise your injured arm out to your side and place the thumb side of your hand against a wall with your palm down. Keep your arm straight. Rotate your body in the opposite direction of your raised arm until you feel a stretch in your biceps. Hold and repeat.
** Stand and hold a water bottle in your hand. Bend your elbow and bring your hand with your palm up toward your shoulder. Hold and slowly straighten your arm and return to your starting position.
** Stand with your injured arm hanging down at your side. Keep your arm straight, bring your arm forward and move towards the ceiling. Hold and repeat.
* Repeat this same process with your legs. You can either sit comfortably, stretch, or walk (easily or vigorously) with the KAATSU Leg Bands while doing the KAATSU Cycles. KAATSU's effects are systemic so you will also benefit from KAATSU Walking or any KAATSU exercise on your lower body.
Copyright © 2014-2019 by KAATSU Global
For what? Rehabilitation, recovery
Athletes, military personnel, public safety officers, and weekend warriors occasionally experience torn or strained biceps. KAATSU the Original BFR can significantly and quickly help these types of injuries.
They feel a sudden burst of pain in the upper arm near the shoulder and sometimes hear a “popping” sound as the tendon tears. The injured individual also can experience weakness in their shoulder, a bruising on their upper arm, a significantly reduced inability to move or rotate their arm, a change in the appearance of the bicep (like it is "popped out"), or muscle spasms.
The KAATSU Cycle 2.0 is the easiest and most convenient equipment to use and help the muscle repair itself while experiencing no muscle atrophy or long-term loss of strength.
Before using the KAATSU Cycle 2.0, be well-hydrated before starting. Ideally, you should frequently sip small amounts of fluid 30 minutes before you start and have clear urine to be properly hydrated - as opposed to guzzling down water in large amounts just before starting.
Always follow the standard KAATSU protocols (i.e., always have good capillary refill within 2 – 3 seconds with no occlusion and no numbness).
The standard KAATSU guidelines are as follows:
* If the injured muscle, arm or shoulder hurts significantly, do not do KAATSU on the injured side; only do KAATSU on the other three limbs.
* If the injured side can withstand the pressure of KAATSU Arm Bands without pain, then apply KAATSU Air Bands only on the injured limb.
* Always start with - and only do = the KAATSU Cycle (i.e., 8 cycles of 30 seconds of increasing pressure + 5 seconds of no pressure on the KAATSU Cycle 2.0)
* Never continue KAATSU on the injured arm if there is any pain or numbness on that arm.
The standard recommended KAATSU protocol is as follows:
* Do 1-3 KAATSU sessions daily (e.g., morning, mid-afternoon and/or evening) - both on the arm and both legs.
* Do 3-6 KAATSU Cycles per session.
* On the KAATSU Cycle 2.0, start each KAATSU session with arm in the GROUP mode / LOW level. Either sit comfortably, stretch, or do rehabilitation movements (as recommended by your physical therapist) with the KAATSU Arm Band.
* Continue with the GROUP LOW level if appropriate on the second cycle. But increase the pressure - if possible - to the GROUP mode / MEDIUM level.
* Continue with the GROUP MEDIUM level if appropriate on the third cycle. But increase the pressure - if possible - in the GROUP mode / HIGH level.
* Continue with the GROUP HIGH level if appropriate on the fourth cycle. But increase the pressure - if possible - in the PRO mode / LOW level.
* Continue with the PRO LOW level if appropriate on the fifth cycle. But increase the pressure - if possible= in the PRO mode / MEDIUM level.
* Continue with the PRO MEDIUM level if appropriate on the sixth cycle. But increase the pressure - if possible= in the PRO mode / HIGH level.
* Always adjust the levels as appropriate for your own body.
* While you are doing the KAATSU Cycles, you can also do standard physical therapy exercises:
** Avoid overhead lifting or exercises while you are healing.
** Gently bring the palm of the hand on your injured side up toward your shoulder, bending your elbow as much as you can. Then straighten your elbow as far as you can. Repeat.
** Raise your injured arm out to your side and place the thumb side of your hand against a wall with your palm down. Keep your arm straight. Rotate your body in the opposite direction of your raised arm until you feel a stretch in your biceps. Hold and repeat.
** Stand and hold a water bottle in your hand. Bend your elbow and bring your hand with your palm up toward your shoulder. Hold and slowly straighten your arm and return to your starting position.
** Stand with your injured arm hanging down at your side. Keep your arm straight, bring your arm forward and move towards the ceiling. Hold and repeat.
* Repeat this same process with your legs. You can either sit comfortably, stretch, or walk (easily or vigorously) with the KAATSU Leg Bands while doing the KAATSU Cycles. KAATSU's effects are systemic so you will also benefit from KAATSU Walking or any KAATSU exercise on your lower body.
Copyright © 2014-2019 by KAATSU Global
Friday, December 20, 2019
Global Travels With The KAATSU Cycle 2.0
For who? Baby Boomers, retirees, travelers
For what? Jet lag, insomnia, recovery
A flight from Los Angeles to Tokyo - and back - on the same day can be tough. Steven Munatones explains what he does to avoid jet lag.
It happens rarely, but when such a tough intercontinental business trip becomes a necessity, there is a clever and convenient biohack.
Functioning normally and recovering well from such a quick transpacific business trip turnaround is doable and reasonable when accompanied with proper hydration and the KAATSU Cycle 2.0 unit throughout the period of travel. For example, I take the following schedule on this quick turnaround:
Stage 1: 1-hour drive to LAX from home + 2-hour wait in LAX
Stage 2: 1-hour flight from LAX to San Francisco + SFO transit time
Stage 3: 10-hour flight from SFO to Tokyo arriving at 2:45 pm
Stage 4: A full slate of business meetings in Tokyo until 10 pm
Stage 5: 10-hour flight returning from Tokyo to LAX, departing Tokyo at 12 midnight
Stage 6: Transit through U.S. Customs + 1+ hour drive home
The business trip starts at 4:30 am on my home on Day 1 (e.g., Sunday) and ends around 6:30 pm on Day 2 (e.g., Monday) for a total of 38 non-stop hours of ground and air transportation via car, airplane, monorail, subway, taxi and train combined with several business meetings in different locations throughout Tokyo.
It is important to get a good night's sleep the day before this trip starts. This is best accomplished by doing 3-5 KAATSU Cycles within an hour of going to bed the night before.
During the transpacific flight from California to Tokyo, I do 2 or 3 sessions of Progressive KAATSU Cycle sets on my arms in the economy-class seats. The economy-class seats are too narrow to comfortably use the KAATSU Cycle sets on my legs because I feel that I am bothering passengers on either side of me while putting on and taking off the bands. If I get upgraded to business class, however, there is plenty of room on the much wider seats to do KAATSU Cycle sets on my legs without bothering anyone.
I watch movies or work on my laptop while the KAATSU Cycle 2.0 unit automatically takes me through several Progressive KAATSU Cycle sets. Before each KAATSU session, I make sure that I am very well-hydrated - and never use the KAATSU Constant mode.
These sessions are usually done before the first on-board meal, during mid-flight, and/or after the second on-board meal.
After I land and get through Customs in Tokyo, I feel it is best to take a quick shower at the airport and then set off for a full day of business meetings and meals. During the meetings, I do gentle KAATSU Cycle sets which helps me get through the day. Admittedly, I get tired towards the evening, but after a KAATSU session, I am reinvigorated. The KAATSU Cycle 2.0 unit is so quiet and unobtrusive that doing KAATSU Cycles during a business meeting presents no interruption to our discussions.
But I get through the work portion of the trip without any problems. I do one last KAATSU Cycle set in the Tokyo airport before I board the return flight home - and this usually enables me to nap a very solid 2-3 hours.
I did one more KAATSU session in the airplane as we land in LAX - enough to give me a boost for the car ride home. By the time, I get home 38 hours after I started, I am ready for bed - and can start the next day early as usual without missing a beat or feeling fatigued.
The entire turnaround would have been way, way too physically exhausting without the gentle Progressive KAATSU Cycle sets.
Copyright © 2014 - 2019 by KAATSU Global
For what? Jet lag, insomnia, recovery
A flight from Los Angeles to Tokyo - and back - on the same day can be tough. Steven Munatones explains what he does to avoid jet lag.
It happens rarely, but when such a tough intercontinental business trip becomes a necessity, there is a clever and convenient biohack.
Functioning normally and recovering well from such a quick transpacific business trip turnaround is doable and reasonable when accompanied with proper hydration and the KAATSU Cycle 2.0 unit throughout the period of travel. For example, I take the following schedule on this quick turnaround:
Stage 1: 1-hour drive to LAX from home + 2-hour wait in LAX
Stage 2: 1-hour flight from LAX to San Francisco + SFO transit time
Stage 3: 10-hour flight from SFO to Tokyo arriving at 2:45 pm
Stage 4: A full slate of business meetings in Tokyo until 10 pm
Stage 5: 10-hour flight returning from Tokyo to LAX, departing Tokyo at 12 midnight
Stage 6: Transit through U.S. Customs + 1+ hour drive home
The business trip starts at 4:30 am on my home on Day 1 (e.g., Sunday) and ends around 6:30 pm on Day 2 (e.g., Monday) for a total of 38 non-stop hours of ground and air transportation via car, airplane, monorail, subway, taxi and train combined with several business meetings in different locations throughout Tokyo.
It is important to get a good night's sleep the day before this trip starts. This is best accomplished by doing 3-5 KAATSU Cycles within an hour of going to bed the night before.
During the transpacific flight from California to Tokyo, I do 2 or 3 sessions of Progressive KAATSU Cycle sets on my arms in the economy-class seats. The economy-class seats are too narrow to comfortably use the KAATSU Cycle sets on my legs because I feel that I am bothering passengers on either side of me while putting on and taking off the bands. If I get upgraded to business class, however, there is plenty of room on the much wider seats to do KAATSU Cycle sets on my legs without bothering anyone.
I watch movies or work on my laptop while the KAATSU Cycle 2.0 unit automatically takes me through several Progressive KAATSU Cycle sets. Before each KAATSU session, I make sure that I am very well-hydrated - and never use the KAATSU Constant mode.
These sessions are usually done before the first on-board meal, during mid-flight, and/or after the second on-board meal.
After I land and get through Customs in Tokyo, I feel it is best to take a quick shower at the airport and then set off for a full day of business meetings and meals. During the meetings, I do gentle KAATSU Cycle sets which helps me get through the day. Admittedly, I get tired towards the evening, but after a KAATSU session, I am reinvigorated. The KAATSU Cycle 2.0 unit is so quiet and unobtrusive that doing KAATSU Cycles during a business meeting presents no interruption to our discussions.
But I get through the work portion of the trip without any problems. I do one last KAATSU Cycle set in the Tokyo airport before I board the return flight home - and this usually enables me to nap a very solid 2-3 hours.
I did one more KAATSU session in the airplane as we land in LAX - enough to give me a boost for the car ride home. By the time, I get home 38 hours after I started, I am ready for bed - and can start the next day early as usual without missing a beat or feeling fatigued.
The entire turnaround would have been way, way too physically exhausting without the gentle Progressive KAATSU Cycle sets.
Copyright © 2014 - 2019 by KAATSU Global
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