KAATSU blog posts testimonials, protocols, case studies, techniques and ideas about KAATSU the Original BFR 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.
Leslie Kenny will present 'Hacking the Hallmarks of Aging with Autophagy' at the Biohacker Summit 2022 in Helsinki on June 3rd.
Kenny is a KAATSU Specialist with degrees from the University of California Berkeley and Harvard Business School, and the Founder and CEO of Oxford Healthspan and Co-Founder of the non-profit Oxford Longevity Project.
Kenny is an autoimmune survivor/thriver who will explain how she is bringing to consumers the latest scientifically-based molecules proven to slow the aging process. She is also the Co-Founder of the non-profit Oxford Longevity Project which aims to bring the latest scientific breakthroughs on healthy aging to the general public.
At Oxford University, she learned about a natural compound called spermidine that is found in natto, a traditional Japanese food that she had grown up with. Spermidine was showing great promise supporting health as we age. The science was compelling - one scientist even called it 'an anti-aging vitamin' in a published scientific journal. She knew spermidine was safe, natural, and food-derived - and no one was interested in promoting it.
Her entrepreneurial bug took over and Primeadine® - a concentrated wheat germ extract containing 1 mg of supplemental, exogenous spermidine - is part of a growing number of people's anti-aging program. For more information on Primeadine®, visit here.
22 states across the United States are homes to the 32 NFL teams, but the game of football is a great unifier everywhere in America among fans and the wider communities. There is a deeply profound and powerful bond that ties Americans to the sport and its players.
The NFL is a hugely profitable business where the health, strength, speed and resilience of its players can make or break a team and its fortunes, both financially and emotionally. Injuries - both minor and major - hit every player in the league. A quick - or slow - recovery from injuries can change game plans and have a definitive impact on the outcome of games.
Versality - Convenience - Efficacy
There is no other equipment that is as versatile, effective, portable, convenient and efficient as KAATSU equipment for professional football players. Not only can players at every position maintain and improve their speed, strength, stamina, and agility with KAATSU equipment, but they can also rehabilitate and recover more quickly from any musculoskeletal injury with KAATSU.
This KAATSU Playbook is a guide for NFL trainers to use and consider when dealing with their players.
Speed
The KAATSU C3 and KAATSU B1 can be used in different ways to develop speed. The ideal KAATSU speed workout begins with the KAATSU Cycle mode and then continues in the KAATSU Constant mode with bursts of speed - either sprints or agility drills.
Strength
The ideal KAATSU strength workout is similar to the KAATSU speed workout: it begins with the KAATSU Cycle mode and then continues in the KAATSU Constant mode - and can be used with any type of bodyweight exercises or with light weights.
For strength gains, the repetitions can be a combination of slow repetitions with contractions and normal-speed repetitions, all using relatively light weights or resistance bands.
For muscle girth gains, very slow repetitions both in the positive and negative directions under high SKU pressure is optimal.
Stamina
The ideal KAATSU stamina workout also begins with the KAATSU Cycle mode and then continues in the KAATSU Constant mode. The Cycle-Constant repetition can be used with any type of aerobic work including running, using rowing machines, spinning bikes or treadmills, shuttle runs, or doing burpees or quick bodyweight exercises.
In the KAATSU Constant mode, care must be taken because intense aerobic work will result in a skyrocketing pulse. The elevated heart rate in the KAATSU Constant mode should only be performed under the watchful eye of coaches or trainers.
Agility
Agility with the feet and body, or throwing motion for quarterbacks, or leg strength and mobility for punters and kickers are all enhanced with a combination of the KAATSU Cycle mode and the KAATSU Training mode.
Rehabilitation
Effective rehabilitation and recovery are the signature benefit of the KAATSU Cycle mode, provided the player does KAATSU Cycle sets at least 3 times per day (e.g., morning, afternoon, and evening). This is recommended if the player is facing recovery from a muscle tear, a bone break, or any kind of ligament or tendon injury.
Recovery
In order to avoid or minimize DOMS (delayed onset muscle soreness) in the preseason or any time during the season or playoffs, 3-6 Progressive KAATSU Cycle sets are the most effective means to remove lactate from
a vigorous workout or intense game - and can be used in combination with other modalities preferred by the players.
Insomnia and Jetlag
KAATSU equipment and protocols can also be used to minimize insomnia and jetlag if used approximately an hour before bedtime in a gentle manner.
Versatility & Augmentation
The KAATSU equipment can effectively augment any kind of fitness equipment the athlete may use: AlterG machines, rowing machines, spin bikes, barbells, dumbbells, resistance bands, TRX suspension straps, jump ropes, pools (either for aqua therapy or exercise), StairMasters, power racks, pull-up bars, dyno disks, physioballs, foam rollers, agility ladders, kettlebells, etc.
Or the KAATSU equipment can literally be used solely by itself with bodyweight exercises.
The KAATSU equipment can effectively augment any kind of movement the athletes may do: running, bodyweight exercises, blocking, stretching, rehabilitation exercises, running pass routes, throwing, kicking, etc.
Extreme athletes love testing, pushing, and extending their physiological and psychological limits of what is possible. The events are logistically unique that are largely conducted under extreme conditions that challenge the athletes over long periods of time.
The events are held in lava fields, deserts, mountains, roadways, and fjords. When judging the difficulty of the extreme events, athletes have different opinions and perspectives. For example, Alex Honnold, the renowned mountain climber of Free Solo fame, says "I think open water swimming sounds fucking heinous! And in some ways dangerous, because you could frickin’ drown."
Stephanie "Steph" Davis, a famed American rock climber, BASE jumper, and wingsuit flyer, echoed Honnold's opinion about extreme sports in the water, "I would not be enthusiastic if I had to do open water swimming, because I’m not a very big fan of the ocean. If I had to do one of these sports tomorrow, I would probably be most upset about swimming."
While skiing, running, cycling, and mountaineering have been around for many decades, extreme swimming events are gradually becoming increasingly popular. Swimming for long distances in rough water is attracting the same sort of personalities as do extreme sports cousins on dryland: tough, hardened, focused and committed people who love adventure and do not fear failure.
Distance is not the only challenge inherent in the SCAR Swim. Swimmers also face swimming rattlesnakes, cold water (between 12-14°C or 52-56°F at the start), countercurrents (when the water is released into or from the dams, the swimmers have to swim against back siphonage and the oncoming water flows), and heavy surface chop when the winds come up in the desert and blow through the narrow canyon walls of the reservoirs. Then, there is getting from the swims on the next subsequent days. Swimmers are constantly on the move, either preparing for, competing in, recovering from, or moving to the next swim. It is quite a logistical adventure where every day and every swim brings new conditions and challenges on a new course.
The swimmers entered in the 2022 SCAR Swim included experienced channel swimmers, noted marathon swimmers, swimmers who have pioneered numerous swims in different venues around the world, and Ice Milers (i.e., people who have swum at least 1 mile in water that is colder than 5°C). Aquatic street cred must be demonstrated before entry into the SCAR Swim is accepted.
59-year-old Steven Munatones wanted to optimally utilize KAATSU in his preparations for the 2022 SCAR Swim. He explains below how he used KAATSU for athletic performance, recovery, and rehabilitation.
Athletic Performance - Dryland Training
"I had not competed in an athletic contest you have since 1994, over 22 years ago. Although I was not too overweight or weak from a sedentary lifestyle, I had a long way to go to be able to complete - let along compete in - the SCAR Swim.
So for athletic performance, I used KAATSU as a means to gain strength and stamina. I did at least an hour of KAATSU Cycle sets while I was working at my desk, writing emails, and on conference calls. I used KAATSU about 80% of the time on my arms, and the remaining 20% of the time on my legs. Doing KAATSU Cycle sets repeatedly using Low, Medium, and then High SKU Pressures. I was always starting on Low Pressure and always ending on High Pressure
I walked every day, an average of 10,086 steps, in addition to the swimming that I did in the pool or in the Pacific Ocean. I did a small percentage of these walks with my KAATSU Air Bands on, either on my arms or legs. I never walked fast or jogged. It was always a casual walk, but if I walk with the bands on my arms, I do repeated tricep extensions.
I stretched, but I did not do any resistance training, weight training, pull-ups, push-ups, sit-ups, or any kind of HIIT Training other than aerobic sets in the pool where I usually hit 185-190 heart beats per minute when I was swimming fast.
The goal of repeatedly doing the KAATSU Cycle sets is to increase the elasticity of the vascular tissue throughout my body. It definitely worked because I was gradually able improve the pace and increase the distance of my swimming in the water."
Athletic Performance - Pool Training
"I had to prepare my body to swim non-stop over 60 km in 6 months. I started out slowly, even though I wanted to be competitive in the race. But simply finishing was my real goal. So I gradually - very gradually - built up from 2,000 yards per day to a maximum of 14,400 meters in one pool workout. Day by day, I slightly increased my time in the water while trying to swim faster. I increased everything very gradually - while religiously doing KAATSU Cycles daily - so I would not experience any overuse injuries.
My ultimate goal - although I did not know it was attainable in the beginning - was to increase my sustained pace to the same pace that Penny Dean - the Catalina Channel and English Channel record holder - did when she was at her peak, or swimming for 7 hours at a 1:20 pace per 100 meters. I was able to do that towards the end of my 6-month training period, but only up to 3 hours at a time. That was OK with me.
By increasing the elasticity of the vascular tissue - especially the microcapillaries throughout the body with KAATSU - I was able to deliver oxygen-rich blood to my working muscles and remove metabolic waste very efficiently. This was not a quick process - it took 6 months of focused training where I saw my sustained pace drop from 1:30+ per 100 meters to a peak of 1:18 per 100 meters towards the end."
Athletic Performance - Ocean Training
"In the ocean, I swam throughout the winter from November right through April when SCAR was held. I swam every day except for days in which the ocean was too dirty due to urban runoff or population (swimming 28-29 days per month). I swam mostly in Huntington Beach, but I also swam in other beaches throughout Southern California including Laguna Beach, Newport Beach, Corona del Mar, Cabrillo Beach, and Zuma Beach. I made sure to swim either through or right outside the surf zone because I wanted to swim in as rough water as possible.
Some days, the waves had 2+ meter faces and it took me over 12 minutes swimming straight out from shore to get through the waves. Other days, I would swim in place or even backwards when there were strong coastal currents going against me. I never shied away from the waves or rough water because I knew it would help me on the windy SCAR lakes. But the stress on my shoulders was significant so the KAATSU Cycle recovery sets after I got out of the water helped me prepare for the next workout."
Athletic Performance - Cold Water Acclimatization
"Unlike swimmers from Ireland, Switzerland, Boston, and San Francisco, the water temperature remained bearable during the Southern Californian winter, ranging from a low of 54°F (13°C) in Cabrillo Beach to a high of 59°F (15°C) in Huntington Beach. For me, this was not easy. It took some acclimatization to deal with the cool water, especially when the wind was blowing or there was a layer of marine fog. The cold really zapped me. I was most fatigued in the cold. I would take a warm shower, put on warm clothes, do one short KAATSU Cycle set, and then take a nap. I needed the shower-KAATSU-nap to recover."
Athletic Performance - Hydration
"One of the crazier acclimatization training methods that I did was to purposefully train dehydrated. Even in my long workouts over 3 hours, I would not stop to hydrate or eat. I would just pound out the mileage. In the beginning, I would get cramps in my calves and feet, but I learned to deal with the discomfort. I wanted to experience this kind of discomfort in training, so it would not be problematic in the actual SCAR Swim.
But if I did not do KAATSU Cycle sets after these workouts, which I tried once, I would feel that soreness from the cramps all day long. It was not debilitating, but it was definitely discomfortable all day. So I only did that experiment once. So even if I had a cramp during the dehydrated sessions, I knew the residual effects of the cramp would go away with KAATSU Cycle sets once I was finished and doing it on dryland."
However, before these long walks and ocean swims, I did hydrate with Quinton Hypertonic water (Quinton Isotonic® Marine Plasma), a raw marine solution (pure seawater) that was created by René Quinton in 1887. The seawater is sourced from the depths of protected, plankton-rich ocean blooms off the coast of France and cold-sterilized to retain its healing properties - and eliminated the cramps that would normally come with training intensely in a dehydrated state.
Athletic Performance - Feeding
"KAATSU had nothing to do with this acclimatization training method, but I did purposefully eat unusually and heavy foods before a handful of workouts. Sweet potato pies, sausages, bacon, potato chips, oranges, a glass of milk, and all kinds of different combinations of food that I would definitely not eat before any race or workout. But I wanted to upset my stomach and learn how to deal with stomach pain. Fortunately, I was able to handle any kind of food and swim normally. So that experiment worked, I guess.
During the actual SCAR Swim, I only bonked once, but I think that was because my kayaker and I had a fast food dinner at a local Circle K gas station between Day Two and Day Three - and no breakfast before the swim on Day Three. Getting from Canyon Lake on Day Two to Apache Lake on Day Three took a long time, including an hour-long drive on a dirt road, in parts of the country where there are few eating options, so we learned our lesson. Four hours into the Day Three swim, I just ran out of gas - I had nothing left in my tank. I had to do 30 strokes of breaststroke to regain my thoughts and my kayaker Chris gave me 4 Starburst candies and my go-to peanut butter-and-Nutella sandwich. After slowing down for 10 minutes, I regained my thoughts and pace - and the swim went back to normal.
Lesson learned: no pre-race dinners of gas station fast food."
Rehabilitation - KAATSU Prevention
"I had no time for overuse injuries. I had to stay injury free because I only had 6 months to prepare. So I did 20-30 minutes of KAATSU Cycle sets before each swimming session. This prepared my vascular tissue in both my arms and legs - and core - to undergo sustained efforts that ranged between 90 minutes to over 3 hours of constant swimming.
Fortunately, I got stronger, more lean, lost weight, and even though I was fatigued after the workouts, I never got injured."
Recovery
"It was specifically after the workouts where KAATSU Cycle sets really proved their value. My shoulders, triceps, lats, and quadriceps were toast after each workout. I tried to push myself to the limit every day in the water. I had to get rid of the metabolic waste that my body generated - as soon as possible after each workout.
I would do 20-30 minutes of KAATSU Cycle sets on my arms right after a workout and another 30 minute session sometime later in the early to late evening. These would all be done on my arms. I would throw in an extra 20-minute leg session if I felt especially fatigued. Chris would do the same with his KAATSU C3 unit. As much as I swam, Chris kayaked and more against oncoming winds that made it very hard for him and all the other escort kayakers.
I almost exclusively performed KAATSU Cycle sets while sitting in the office, writing emails, or on Zoom meetings or conference calls. I didn’t take time to go to a gym or stop what I was normally doing in the course of my workday. In other words, KAATSU was totally integrated into my daily activities. It would sit next to my laptop on my desk or be in my pocket."
Sleep Deprivation & Hardship
"Sleep is always a key feature of a healthy lifestyle and is vitally important for athletes who are training hard. But I did a few days where I purposefully deprived myself of good sleep, getting only a few hours or sleep or sleeping on a hardwood floor - and then going to do a hard workout. It was another unusual means for me to get prepared for anything at SCAR. On those days where I woke up from a deep sleep only a few hours after going to bed, or the days where I slept in my clothes on a hardwood floor, it was tough to swim fast. But I wanted my body to perform under suboptimal conditions. I do not recommend this for others, but for me, it was necessary - because I did not know what to expect at SCAR and I had been so far removed from overall physical discomfort over the last three decades. Those workouts in a sleep-deprived state reminded me of what I could face."
Nutrition
"I eat mostly a diet of Japanese and Mexican food, influenced by my wife and mother respectively. I don't take vitamins or eat any special ketogenic, vegan or specialty diet, but there are two supplements that I take."
1. ENERGYbits which are organically grown, high-protein, nutrient-dense spirulina algae tablets.
2. Quinton hypertonic seawater that comes in glass vials that has all the minerals that are necessary.
"I had heard that gourmet meals and nice restaurants were not abundant - or even available during the SCAR Swim so I wanted to make sure that I was able to supplement my diet with all the vitamins and minerals that is usually has and had to be replaced during and after these long swims. The ENERGYbits tablets and Quinton vials were the perfect solution: I ate a algae tablet packet and a single seawater vial both in the morning and evening. It worked."
Day One - Saguaro Lake
"I finished the dam-to-dam crossing of Saguaro Lake in 3 hours 14 minutes 3.6 seconds. I did not know what to expect, except cold water at the start. It was cold for sure, but the water temperature warmed up after a few kilometers and stayed suitably not-cold for the duration of the swim. I enjoyed the scenery and got motivated each time I was able to swim next to another swimmer. I averaged 154 beats per minute over the entire course with a max of 181 bpm.
As soon as I finished the swim and climbed in the official's boat, I started doing KAATSU Cycle sets on my arms. I continued doing KAATSU Cycle sets until I felt almost fully recovered which took about 30 minutes. I was ready for Day Two by dinner."
International Marathon Swimming Hall of Fame Honor Swimmer David Barra of New York said of Saguaro, "The banks of the river/lake are lined with sage and saguaro cacti that alternate between open areas and tall canyon walls rising straight out of the water. The rugged beauty of this lake is breathtaking, and I was, at times, distracted... wanting to focus my attention on one feature or another."
Day Two - Canyon Lake
"I finished the dam-to-dam crossing of Canyon Lake in 3 hours 44 minutes 26.2 seconds. This was a very tough swim. We had to go all-out in the first 500 meters because of a very strong countercurrent. Right from the start, I was sprinting for a while, but then I settled down and wanted to conserve my energe for the longest lake tomorrow. I averaged 90 beats per minute over the entire course with a max of 186 bpm at the end."
As soon as I finished the swim, I started doing KAATSU Cycle sets on my arms. I continued doing KAATSU Cycle sets for over 30 minutes in the car on the way back to the hotel. I did a few sets on my legs, but I felt fully recovered and ready for Day Three."
SCAR veteran Janet Harris of New York said of Canyon, "Canyon Lake lived up to its name - the walls rose up dramatically on both sides of the lake all along the twisty route from dam to dam. We even saw a big-horn sheep along the way."
Day Three - Apache Lake
"I finished the dam-to-dam crossing of Apache Lake in 6 hours 30 minutes 34.5 seconds. Not only were the logistics of this swim challenging and ranged from our pontoon boat stalling twice - to a dead stop - to an hour-long drive along a bumpy 11-mile dirt road to the start, but I also didn't think I could finish when we jumped in the cold water at the start. It was simply too much - too cold. But I calmed my breathing and stayed focused - for the next several hours. I averaged 135 beats per minute over the entire course with a max of 164 bpm in the middle of the course."
As soon as I finished the swim, I started doing KAATSU Cycle sets on my arms in the official's boat. I continued doing 6-8 KAATSU Cycle sets for over 30 minutes in the hotel. I didn't do any sets on my legs because I felt ready for Day Four by the time I feel asleep."
Seven-time English Channel swimmer Sally Minty-Gravett, MBE of the Isle of Jersey said of Apache, "The toughest swim I have EVER done."
Day Four - Roosevelt Lake
"I finished the dam-to-dam crossing of Roosevelt Lake in 2 hours 39 minutes 25.7 seconds. This was a night swim - and it was pitch black when we finished. We used a green light so Chris could keep track of me after night feel and Chris had a head lamp on with glow sticks on his kayak so I could follow him in the darkness.
The lake was so tranquil and the temperature of the water was so comfortable - finally. I averaged 139 beats per minute over the entire course with a max of 162 bpm in the middle of the course.
As soon as I finished the swim, we packed up and had to catch an early morning flight back to LAX for the 4-day Milken Global Conference where [escort kayaker] Chris [Morgan] and I would stand on our feet all day, demonstrating and explaining KAATSU. So I went to bed right away and woke up a few hours later and did repeated KAATSU Cycle sets in the car to the airport more than an hour away. By the time, we got to the airport in Phoenix, I felt recovered enough to participate in the Conference."
I have to account for a successful four days in Arizona - and the subsequent four days at a busy conference - with my daily use of KAATSU. I was stronger as a result, I recovered faster, and I was able to avoid any overuse injuries despite a pretty intense physical preparation for one of the world's toughest extreme sporting events."
SCAR veteran Patrick Brundage from Arizona said of Roosevelt, "I could swing my eyes upward a bit and see the brilliant starry sky that we never get to see in light-polluted Phoenix. It was gorgeous. Add to that the neat effect of my orange glow stick wrist band and one of my pink glow sticks that was on a longer string flopping around and this was the closest I think I'll ever come to a swimming rave. I didn't even need club music to get totally lost in the zone of swimming. I was really digging it."
Nicholas described the event after the last swimmer finished, "[We got] off to a great sunny start with mild headwind halfway into the Saguaro swim. There was some debris in the water at the start, but swimmers and crew navigated without issue. Steven Munatones and Lura Wilhelm leading the pack on Day #1. Day #2 at Canyon was absolutely brutal - being the toughest Canyon swim in SCAR history. Horse Mesa dam was drawing water creating a counter current. Apache was a serious challenge with a medium to high headwind. Day #3 at Apache proved to live up to its reputation. With a relative calm for the first two and half hours, a medium to heavy headwind was substantial [for the rest of the swim]. Day #4 was a new experience with Roosevelt 2.0 being a triangular course on the east side of the lake. Overall, it was a very successful swim series with Steven Munatones and Lura Wilhelm taking home the SCAR buckle."
For more information on SCAR Swim, visit www.scarswim.com. For complete race results, visit here.
Munatones summed up his final thoughts, "Ever since I was released from the hospital, I have dreamed of doing something to prove to myself that I am capable of living a normal life. I feel so grateful for all the people who have helped and encouraged me along the way.
Weeks after going into full (ventricular fibrillation) arrest, having an (atypical thrombus) clot, and experiencing myocardial infarction (heart attack) in the left anterior descending (LAD) artery, and being saved by my 17-year-old son doing hands-only CPR, I have been doing KAATSU daily. I know it sounds like a shameful plug for a company that I work for, and this form of cardiac rehabilitation is definitely not for everyone, but I have experienced so many benefits cardiovascularly, metabolically, and muscularly with the daily Progressive KAATSU Cycle sessions that I do (i.e., 30 seconds of pressure, followed by 5 seconds of no pressure) that I would always recommend the same for my family members, if they ever experienced the same widow maker like me.
I was smiling underwater and so happy while swimming in those four lake of SCAR. I have so much to be thankful for. Thank you very much, (race director) Kent."
These DPIP protocols described below will help you improve your stamina with the KAATSU Air Bands and were first developed in Japan among marathon runners.
Runners, rowers, swimmers, triathletes, and cyclists understand the basic interval concepts of distance (or duration), pace, and interval. For example, runners could run 8x400@2:00 or eight 400m runs every 2 minutes. During that particular set, they may select a specific pace to run or they may descend their times and efforts within the set (i.e., so they first run is slower than their last run).
With KAATSU, there is one more parameter to incorporate into your interval training.
This is the basis of KAATSU DPIP.
In DPIP, athletes (or their coaches) select a specific distance (e.g., 400 meters) or duration (e.g., 1 minute), a specific pace (e.g., 1 minute 20 seconds per 400m), a specific interval (e.g., 2 minutes) - and a specific untethered KAATSU SKU pressure to use (e.g., 80 SKU).
Initially, the combination of SKU pressure in the bands and the distance and pace may be too much or too difficult to accomplish. That is acceptable and understandable. When failure is reached (let's say on run #6), then the KAATSU Air Bands can be taken off and the workout continues.
Over time, the number of runs (or repetitions) at that distance, at that pace, at that interval, and at that distance will increase.
At the point where 8x400@2:00@80 SKU is achieved (i.e., eight 400m runs every 2 minutes with a pace of 1:20 per 400m at 80 SKU), then the distance, pace, and interval are held constant while the SKU pressure is slightly increased (e.g., 80 SKU to 90 SKU).
Think of this DPIP training as you would altitude training. Let's say you can do 8x400@2:00 at sea level. Then try to repeat this set (8x400@2:00) at 500 meters in altitude, then 1000 meters in altitude, then 2000 meters in altitude, etc. That is the net effect you can achieve with DPIP KAATSU Training.
Your body will adapt to the additional stress of placing a very low KAATSU pressure on your legs. Once this initial KAATSU DPIP set can be repeatedly achieved at 80 SKU for example, keeping the distance, pace and interval constant, you can then increase your SKU pressure accordingly. After the increased pressure can be repeatedly achieved (keeping everything else constant), you can continue adding various levels of stress.
For example, perhaps you increase the pace (e.g., from 1:20 to 1:15 per 400m) or decrease the interval (e.g., from 2:00 to 1:55) in your HIIT (High Intensity Interval Training) programs.
Overall, the key protocols to quickly gain the benefits of KAATSU and gain stamina include the following 5-step program:
1. Stretch, warm-up, or do KAATSU 3-Point Arm and Leg Exercises in the KAATSU Cycle mode at the beginning of the HIIT workouts.
2. After you are properly warmed up and ready, you can do pre-sets if you wish.
3. Do DPIP sets in the KAATSU Constant mode.
4. Do additional traditional interval sets (optional).
5. Warm-down with several sets in KAATSU Cycle mode.
Key Points:
• Be well hydrated – drink enough water before your workout so your urine color is nearly clear.
• Remain well hydrated throughout your workout.
• Always stretch and do your normal warm-up while in the KAATSU Cycle mode (i.e., when the bands are inflated for 30 seconds followed by 5 seconds of deflation).
• Start with a low pressure on your first set.
• You can gradually increase the pressure as you progress through your workout.
Of course, the KAATSU DPIP concept can be modified for older individuals or those not yet prepared for HIIT. KAATSU Walking at different distances, at different pace and increasingly higher pressures - over time - is also an option for many.
Dr. Vink is the Co-Founder and Chief Science Officer of Microvascular Health Solutions. He is a biomedical researcher and a pioneer in the study of the endothelial glycocalyx who developed the GlycoCheck technology system that allows the clinical assessment of the glycocalyx and has extensive knowledge of the vascular system. He has authored or contributed on more than 75 scholarly papers and reviews.
What is quite amazing is this illustration of Dr. Vinks is how KAATSU inventor Dr. Yoshiaki Sato views the human body - through the vascular system and, in particular, the capillary system.
You can see the difference in skin color of the two arms of a 56-year-old KAATSU female aesthetician. On one arm, the woman did consecutive KAATSU Cycle sets - on her other arm, she did not use KAATSU at all. The non-KAATSU arm shows her natural skin color. In contrast, the gentle KAATSU Cycle sets leads to the safe and effective engorgement of blood in her 10 billion microscopic capillaries. This engorgement of the vascular system creates the beefy red color of her skin - and is the catalyst for a number of healthful biochemical reactions in her body.
As an aesthetician, she uses her hands and forearms daily - hour after hour - and this caused tendinitis developed over the three decades of her career. She tried every treatment possible and physicians and therapists told me that the only way to address the tendinitis was to reduce or stop her line of work. She wanted to find another alternative - and she did three years ago. Her repeated KAATSU Cycle sets, performed daily, led to the complete elimination of tendinitis in her arms - and a continuation of her career that she enjoys very much.
The reason why KAATSU Cycle sets are so invaluable as a recovery modality is because this microcapillary system is engorged with blood, then released with lower pressure so frequently - with the user is relaxing. With so much metabolic waste built up in the vascular system after an intense workout or competition, the compression and decompression of the microcapillary system is highly effective in disappating the waste.
The mother of four who nearly made the 2020 Tokyo Olympic Games in platform diving at the age of 43 explains, "This started as a little PDF that I am proud to have turned into a full-blown beautiful and impactful journal.
Becoming a confident competitor begins and ends with your mindset. Not your parent's mindset, not your coach's mindset, not your team's mindset, but your mindset. Your attitude, perspective and responses come from you and you alone.
One of the things I'm passionate about is helping athletes learn how to understand and change their own circumstances. Many grow up being told what to do and handed all the tools. And that will get them to a certain point, but if they never learn along the way how to handle their emotions, attitude, perspective and difficult situations, it's nearly impossible to break through to that next level and in fact, could have very negative and long lasting impacts."
How can KAATSU equipment and protocols be used to help athletes prepare for high-altitude sporting events, competitions or feats?
Three primary ways:
(1) Performance: increase the elasticity of their vascular issue
(2) Restoration or Rejuvenation: enhance and accelerate recovery from training and the event itself - whether it is a day of climbing to a summit, a competitive or recreational run at high altitude, or cycling through mountains
(3) Prehabilitation or Rehabilitation: rehabilitation of musculoskeletal injuries or muscle strains, prevention of shin splits, or various blisters or sores
What are the specific protocols for (1) Performance, (2) Restoration or Rejuvenation, and (3) Prehabilitation or Rehabilitation?
Performance
* Do 3-6 KAATSU Cycle sets during 1-2 sessions per day while at rest (e.g., relaxing after a workout or while sitting at your office working or walking your dog after work).
This is in addition to and meant to augment your physical training and normal workouts, but is not meant to be intense.
* Do 3-6 KAATSU Cycle sets starting at Low Pressure and then progressively to Medium Pressure and subsequently to High Pressure as you practice your sport or particular activity.
* Do KAATSU Constant sets starting at Low Pressure, then progressively to Medium Pressure, and subsequently to High Pressure as you practice your sport or particular activity.
* The top four photos on left show athletes performing different exercises and specific athletic movements at high altitude with their KAATSU Air Bands on.
Restoration or Rejuvenation
* Do 3-6 KAATSU Cycle sets immediately after your physical training and intense workouts while you are sitting down and relaxing post-workout.
* Hydrate well before and during these sets.
* Some athletes prefer starting at Low Pressure, then progressively to Medium Pressure, and subsequently to High Pressure.
Other athletes prefer the opposite progression; that is, they start at High Pressure, then progress to Medium Pressure, and then to Low Pressure.
Meanwhile, other athletes prefer to stay at the same pressure, whether it is Low, Medium, High, or a Customized Pressure.
These customized individual preferences can be experimented and decided upon each athlete.
* The bottom three photos on the left show different types of athletes - from cross-country skiers to ultramarathon runners - sitting down post-workout or post-competition doing KAATSU Recovery Cycle sets.
Prehabilitation or Rehabilitation
* Similar to athletes who compete at or closer to sea level, the typical KAATSU prehab or rehabilitation protocols should be used by athletes who perform at high altitude.
* However, in general, the pressures used in the KAATSU Air Bands at high altitude are somewhat or significantly lower than at sea level. This will depend on the athlete and their level of fitness and experience with KAATSU - or any type of BFR (Blood Flow Restriction).
That is, the more fit and the more experience with KAATSU an athlete is, the greater the pressure can be. Similarly, the more intense and longer the KAATSU sessions can be for fitter, more experienced athletes.
Conversely, the less fit and the less experienced with KAATSU an athlete is, the lower the pressure should be. Similarly, the less intense and shorter the KAATSU sessions should be for less fit, less experienced athletes.
In particular, horizontal exercises - like push-ups or swimming freestyle in a pool - should use significantly lower pressure at high altitude compared to at sea level.
Athletes should also and always be well hydrated while doing KAATSU, either at sea level, but especially at high altitudes.
For those athletes will blisters or sores on their hands or feet can do KAATSU Cycle sets before and after their workouts.
There are other tips and hints that experienced KAATSU Master Specialists know from decades of experience and observations garnered from long-time Japanese KAATSU Specialists that were used since the 1988 Seoul Olympic Games:
* If the blisters or sores are only one one side of the body, then the athlete should put the KAATSU Air Bands on the injured side only - and proceed with the progressive KAATSU Cycle sets on that side.
* If the athletes are competing in a multi-day extreme sporting event (e.g., a long-distance ride, a multi-day run or multi-stage swim or triathlon, a mountain summit, or kayaking across a high-altitude lake), then doing a nighttime session of KAATSU Cycle sets is critically important. This session should be performed within an hour of going to bed, and will help improve sleep quality.
* After a bout of exercise, an intense workout, or competition is completed at high altitude, the sooner Progressive KAATSU Cycle sets are started, the better.
* Rehdyration after a workout or competition should be done gradually; that is, take repeated small sips of water or replacement fluids in order to help augment the benefits of Progressive KAATSU Cycle sets.
Joe Lowrey, U.S. Army Green Beret Sergeant 1st Class and Purple Heart Recipient, does KAATSU Cycle sets every morning and evening. Before his physical therapy appointment at the Long Beach Veterans Administration Hospital, he explains his physical improvements over time - that has enabled him to finally obtain his California driver's license.
Lowrey was an ice hockey goalie who graduated from Long Beach Wilson High School in Southern California. An extraordinarily fit and driven individual, Lowrey enlisted in the U.S. Army as an infantryman during his senior year in high school as his immediate response to the 9-11 attacks.
Lowrey attended basic training at Fort Benning, Georgia and spent 6 years serving in various locations until he became a Staff Sergeant and qualified for the Special Forces assessment and selection process. He completed Basic Airborne Training at Fort Benning and Special Forces training at Fort Bragg, North Carolina where he earned his green beret and was assigned to the 7th Special Forces Group.
Lowrey was deployed twice to Colombia and Afghanistan where he was wounded by a PKM machine gun round during an intense firefight against Taliban insurgents on July 7th 2014. A bullet pierced his Kevlar helmet, entered his skull and exited his brain on the other side. His fellow Green Berets rescued him from the firefight and were told that Joe would not live long as part of his brain was removed.
Lowrey remained in a coma for a month and then began his recovery initially at Walter Reed Hospital, and then at the Palo Alto Polytrauma Rehabilitation Unit, California Casa Colina, and Centre For Neuro Skills in California. Ultimately, he was medically retired from active duty, but his injuries left him without movement on the left side of his body and limited movement on his right side.
This Purple Heart recipient and retired U.S. Army Green Beret Sergeant 1st Class lives in Ontario, California. Lowrey use the KAATSU C3 model to improve his blood circulation and improve muscle tone. Lowrey religiously does two KAATSU sessions per day, every day: a KAATSU Walking session in the morning and a KAATSU Nighttime Protocol in the evening before bed.
The KAATSU C3 is the third generation KAATSU Cycle device.
Invented in Japan, with products engineered and designed in Southern California, KAATSU Global is the pioneer and remains the gold standard in the emerging BFR market. The carefully controlled, easy-to-use pneumatic KAATSU bands automatically and safely optimizes blood circulation for muscle tone, strength, mobility, rehabilitation, and recovery.
KAATSU devices (KAATSU Master 2.0, KAATSU Cycle 2.0, KAATSU C3, KAATSU B1, KAATSU M3) included a handheld automated compressor and universal pneumatic, stretchable bands which are placed around the arms or legs. Arm bands and leg bands are used separately during each session.
The KAATSU Air Bands inflate and deflate in a patented sequence based on algorithms that are optimal for each user, no matter their age or physical abilities. KAATSU protocols are convenient, easy-to-do, and time-effective. KAATSU equipment offer unparalleled performance, precision, and safety for users of all ages, fitness levels, and walks of life - and can be used anywhere anytime to help you...Recover Faster, Rehab Stronger and Perform Better.
For more information, visit the www.kaatsu.com website to learn more about BFR, Blood Flow Restriction, BFR exercise, BFR science, and KAATSU protocols and how KAATSU differs from B Strong, Delfi Portable Tourniquet System for Blood Flow Restriction, Smart Cuffs, and other BFR brands and low-cost occlusion bands.
The primary differences between KAATSU and the other BFR bands are:
(1) KAATSU utilizes the patented Cycle function
(2) different pressures can be simultaneously used on different limbs
(3) KAATSU equipment and protocols were proven safe and effective after a decade of clinical use and research on over 7,000 cardiac rehab patients at the University of Tokyo Hospital (2004 - 2014)
(4) KAATSU is used by cardiologists, orthopedic surgeons, podiatrists, and physicians in various specialties
(5) KAATSU Air Bands do not occlude arterial flow
(6) KAATSU is meant to be gentle and convenient in order to do anywhere anytime
(7) KAATSU is sold worldwide to people up to the age of 104
(8) more research has been conducted in more countries on KAATSU than any other BFR device
(9) the seminal, groundbreaking research on BFR was conducted and published by KAATSU inventor Dr. Yoshiaki Sato in the 1990's
(10) KAATSU Air Bands are waterproof and the KAATSU C3 is ruggedized for military applications
You can also learn more about KAATSU the Original BFR below:
Matthew Whitmore, a long-time English teacher and swim coach at Edison High School, talks how he used KAATSU equipment both in the water and on dryland with a VASA SwimErg to help his teenage swimmers overcome injuries and swim faster.
For more information on the VASA SwimErg, visit here. https://vasatrainer.com/.
Whether swimmers or water polo players are high school students, college students, post-graduate athletes, or older adults, the combination of KAATSU Air Bands and the VASA SwimErg are outstanding.
Paralympic alpine skiing teammates Danelle Umstead and Tyler Carter were selected as the U.S. flag bearers for the Opening Ceremony of the Paralympic Winter Games Beijing 2022.
Umstead, a four-time Paralympian, and Carter, a three-time Paralympian, were selected by a majority vote from fellow Team USA athletes to lead the 67-member delegation.
Umstead will be joined by husband Rob who also acts as her guide.
The Opening Ceremony of the the Paralympic Winter Games will be held March 4th at the National Stadium in Beijing.
Umstead made her Paralympic debut at the Paralympic Winter Games Vancouver 2010 where she took home double bronze in the women’s visually impaired class after standout performances in the downhill and super-combined events. Umstead secured her third career medal with a third-place finish at the Paralympic Winter Games Sochi 2014.
The only married couple on the team, Danelle and Rob Umstead have been competitively skiing together since 2008. Umstead is one of three four-time Paralympians on the 2022 U.S. Winter Paralympic Team.
“I was completely surprised,” said Umstead on being selected by her fellow U.S. teammates. “They did a beautiful thing, and they had my husband tell me. Everything I have done, he has been by my side. He is so proud. This is such an honor, and I was completely shocked.”
"Getting to carry the flag alongside Danelle is a huge honor,” Carter continued. “I lived with her for a few months when I was young in my career. She mentored me, and we became best friends. To be able to walk alongside her [and] represent our whole country and the team, I can’t think of anyone better to be sharing that moment with.”
Military veteran and former NBA coach Michael Renteria has joined KAATSU Global as a KAATSU Specialist and Ambassador.
Renteria is a Certified Strength and Conditioning Specialist with over a dozen human performance certifications and a decade of successful experience in training athletes across multiple fields. He graduated with his bachelor's from the University of Nebraska in Nutrition-Exercise-Health-Science, and his master's in Exercises Science at the University of South Florida.
He began his career working with collegiate baseball at the University of Nebraska. From supporting Cornhusker athletes, he went to work as an assistant coach for the Houston Rockets in the NBA. At the end of the 2014 season, he was invited to Beijing to train and prepare the Chinese Men's Olympic basketball team for the 2016 Olympic games in Rio.
In 2015, Renteria stepped in as the head strength coach for Special Operations Command Central at MacDill Air Force Base in Florida. He has been in the reserves for 14 years, as a Security Forces member, and a Tactical Air Control Party specialist in U.S. Air Force Special Warfare.
Renteria is an avid KAATSU user himself and wrote a TSAC Report where he discussed exercise selection, protocol, and considerations of BFR (Blood Flow Restriction) for injury prevention and strength training for tactical (military) populations using KAATSU equipment. The TSAC Report is the National Strength and Conditioning Association’s quarterly publication designed for the training of tactical professionals, operators, and facilitators.
U.S. Marines Major Gamal Awad and his two-time Olympian wife Hawley Bennett use KAATSU regularly.
Major Awad is a tactical athlete who has pushed himself for years to maintain sufficient strength, speed and stamina for his military responsiblities. Hawley competes in elite equestrian events representing her native Canada. They both have used KAATSU to help with their rehabilitation from numerous injuries - from broken pelvis bones to broken backs.
Awad and Bennett are quite confident of the safety of the KAATSU Cycle modality.
Cardiologist Dr. Toshiaki Nakajima, MD, PhD, formerly head of the Department of Ischemic Circulatory Physiology at the 22nd Century Medical Center in The University of Tokyo Hospital, reported on the use and safety of KAATSU. In his published results of a 2017 national survey of KAATSU users in Japan, Dr. Nakajima said, "We examined the use and safety of KAATSU training in a national survey in 2017. An online questionnaire survey was answered by the participants of the annual academic symposium.
We received replies from 232 facilities throughout Japan where KAATSU had been applied to different types of situations. These included health promotion (87% of all facilities), diet (85%), cosmetology and anti-aging (70%), increased muscle strength (71%), muscle hypertrophy (72%), improved sports performance (53%), and others.
KAATSU was also used for rehabilitation (38%); orthopedic disease (38%), obesity (17%), diabetes (12%), cerebrovascular disease (11%), cardiovascular disease (8%), depression (7%), infertility (6%), neuromuscular disease (5%), and immune disorders (3%).
The effectiveness or improvement accounted for 92% of the total number of users without any serious side effects such as rhabdomyolysis, cerebral hemorrhage, stroke or thrombosis.
Our conclusion of this 2016 national survey was that KAATSU under the guidance of an appropriate Kaatsu instructor seems to be able to achieve safe and beneficial effects regardless of the age, gender, disease, etc. of the institutional target. The results were similar to those found in the 2006 national survey."
If you have hands of hard work or gym hands, you are often faced with raw, dry skin often with calluses and blisters. Your hands can get dry, itchy, irritated, painful, and, in some cases, embarrassing or debilitated.
Whether you workout in a gym, rock climb, row, ride, do gymnastics, play musical instruments, or use your hands in your daily work in construction, all your repeated hard work can cause cause pain, discomfort, and inflammation in the skin of your hands as well as strain on its ligaments and tendons.
While your child, partner or other family members appreciate your hard work, they undoubtedly prefer a smoother, softer, more tender touch when you place your calloused and blistered hands on them - out of their love, care and appreciation for you.
KAATSU allows you to achieve both: continue hard work and tender loving care of your hands and skin.
In the same way that KAATSU can immediately help with reducing the red marks of cupping (see here), the reduction of inflammation and pain from getting tattoos (see here), a remarkably fast recovery from surgical incisions (see here), tendinitis (see here), carpal tunnel syndrome (see here), and broken toes (see here), KAATSU can help keep your hands and fingers smoother, softer, more tender no matter what your sport or profession is.
The key is to do KAATSU Cycle sets (on a KAATSU B1, KAATSU C3, KAATSU Cycle 2.0, KAATSU M3, KAATSU Master 2.0, or KAATSU Nano) before and after your workout or work session.
With KAATSU Air Bands on your upper arms in the KAATSU Cycle mode, you can automatically apply progressively, incrementally, and repeatedly higher pressures.
This protocol starts from the point of a very gentle pressure to the point where the tiny capillaries in your fingers, hands and wrists are fully engorged with blood.
This process of pressure on for 30 seconds and then pressure off for 5 seconds - performed automatically with KAATSU equipment - kickstarts curative biochemical reactions in your body.
As the vascular tissue is engorged with blood and then released, there is a cascade of plasmalogens, ceramides, and growth hormone that is naturally produced. These help heal the stress that is placed on your hands and fingers. The process also enables the increased elasticity of the vascular tissue in your hands that augment this healing process.
Photo on left shows a black KAATSU C3 model
Photo above shows the difference in color of the skin and the distension of the veins that indicate the engorgement of blood in the vascular tissue on the right where the KAATSU Air Band is placed on the upper arm
Key Points
o Do KAATSU Cycle sets first on your arms (and then on your legs, if you have time) for optimal systemic results.
o Do between 3-6 KAATSU Cycle sets on your arms for optimal systemic results.
o Ideally, do KAATSU Cycle sets before and after each workout or work time, but if you have less time, do it afterwards for best results. Optimally, do KAATSU Cycle sets before and after, and then once again within an hour of going to bed.
o Start with a low pressure and build up to higher pressures during each KAATSU session.
o Relax, sit down, chill out, or do light stretching or casual walking or isometric exercises during the KAATSU Cycle sets on your arms.
o Ideally, the skin of your fingers and toes should get pinker or redder (a beefy red) as you do the KAATSU Cycle sets. You want the blood engorgement in the veins and capillaries of your hands.
o There is no need to use the KAATSU Constant mode. In fact, the KAATSU Cycle mode is better. You especialy want the flush of waste products after each workout or work session.
Reoovery Protocols
1. Manually tighten your KAATSU Air Bands on your upper arms below your deltoids by your armpits and above your biceps and triceps (shown below).
2. Begin the KAATSU Cycle sets by starting in the LOW pressure setting. Each KAATSU Cycle set will take about 5 minutes. You can keep the pressure at LOW pressure settings if it feels good or increase to MEDIUM or HIGH pressure settings on the subsequent sets, if you wish.
o Note 1: Even if the first KAATSU Cycle set does not feel tight enough, it is perfectly acceptable to start at the LOW pressure.
o Note 2: As a workout finisher, you can do the KAATSU 3-Point Exercises while sitting down (Hand Grips, Biceps Curls, Triceps Extensions), performed slowly and with maximum muscle contraction.
3. Remove the KAATSU Air Bands from your arms and rehydrate. Then apply the KAATSU Air Bands on your legs.
4. Similar to your arms, you can relax, sit down, chill out, or do light stretching or casual walking, or isometric exercises during the KAATSU Cycle sets with the KAATSU Air Bands on your legs.
Therapeutic Protocols
o Do the following exercises slowly and deliberately with the KAATSU Air Bands on your arms.
o If you feel any numbness or pain during or after exercising, stop immediately and contact your therapist or physician.
o As you do the progressive KAATSU Cycle sets, you can see your fingers and hands get pinker or redder. In some cases, the vascular tissue may be so engorged that your hands may even have a purple hue.
Sample Range-of-motion Movements
o You can slowly open and close your hands. Try to widely stretch your fingers as far as possible, performed either deliberately or casually.
o You can gently bend and move your fingers or even tap out text messages your phone or write emails on a laptop.
o You can do any kind of wrist extension and flexion exercises.
o You can do extend your arms out from your body and then slowly and repeatedly twist your arms clockwise and counterclockwise (arm supination and pronation. That is, when your palms or forearms face up, they ar supinated. When your palms or forearms face down, they are pronated).
o You can also do this arm supination and pronation while your arms are down by your side.
Leslie Kenny will present 'Hacking the Hallmarks of Aging with Autophagy' at the Biohacker Summit 2022 in Helsinki on June 3rd.
