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Health & Fitness

Training Masks: Are they worth the hype?



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Whether you’re just getting into health and fitness or you’ve been pushing your body to its max potential for a long time, keeping up with all the trends can be difficult. One item used by many athletes to help improve their performance is a training mask. After hearing about the number of athletes who use them, many beginners find themselves wondering, “Is this product worth the hype?”

Also: Increase Your Training Intensity – Pre-Exhaustion

What Is a Training Mask?

This product is designed specifically to restrict the amount of oxygen an athlete can use while they’re exercising. In general, it mimics training at a specific elevation. It encourages lower oxygen consumption, making breathing more difficult and encouraging the body to become more efficient in its use of available air.

Other athletes use training masks in order to train harder without actually putting forth more effort. The idea is simple: at a higher altitude, because there is less available air, the body has to work harder to attain the same result. Breathing through training masks means that athletes are working harder, accomplishing the same thing they would if they trained at a higher elevation. When the training masks are removed, athletes will then see an improvement in their overall performance.

Choosing a Training Mask

Most training masks are designed to fit over the lower portion of the face, restricting oxygen to the nose and mouth. They run an average of $15-$30, depending on the model in question. Some masks are designed to simply restrict breath, making it harder to draw in air; others recycle the air as it’s breathed out so there is a higher level of carbon dioxide in each breath.

What Do Training Masks Accomplish?

  • Training masks are designed to accomplish a number of key goals. While they can’t actually replicate training at high altitudes–that would require living in a high-altitude location for a period of months, not just the occasional round of high-intensity training–they do have a number of advantages. These include:
  • Increased aerobic endurance with less stress on the body
  • Improvement in anaerobic capability
  • Increased lung capacity
  • Higher energy levels
  • Improvements to your physical and mental endurance
  • Who Uses This Product?

Training masks are most often used by individuals in endurance sports: mixed martial arts, distance runners, bikers, skiers, and more. In general, they’re used by athletes who are seeking to push themselves harder. Most athletes who are willing to try training masks are looking for extreme ways to make a substantial difference in their training, whether they have an event coming up or are simply hoping to overcome a plateau.

For beginner athletes, training masks are typically a waste of time and effort. The goal of most people using training masks is to elevate their heart rate and push their body higher at a lower level of performance–something that people who are just starting their athletic journeys are already experiencing. Athletes who are hoping to increase overall endurance and power, however, will find that mixing training with these masks in with their normal training will help them achieve the results they’re after.


Health & Fitness

Can You Build Muscle And Lose Body Fat At The Same Time?



One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve and even build muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

Also, check out: 3 Ways to Create a Proper Workout

To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

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Health & Fitness

Get A Strong Heart With Balance Ball



The exercise benefit you may want from exercise may differ greatly from the exercise benefit someone else wants but some things remain the same.

Also, read: Courtney Gardner’s Track Workout Tips

Strong Heart:
A strong heart does not have to work so hard so you are less likely to have a heart attack. Regular exercise also increases your HDL (good) cholesterol and helps lower your total cholesterol. Exercise also helps lower your blood pressure. Your lungs will also benefit from exercise as they become better conditioned so that activities such as climbing stairs will not make you out of breath.

Any exercise tip you use needs to be simple yet smart enough so you can use the exercise tips to quickly and easily adapt your exercise habits to continue to push ahead and reach your health, fitness, and physical appearance goals and still have the time for a great family life.

Exercise tip for an exercise benefit:
Get a baby jogger. You don’t have to run or jog, walking at a fast pace will do just as good, but you should get a baby jogger they’re much easier and smoother than a regular stroller for this.

Increased Self-Esteem:
Gaining control of your body size and weight through fitness is an amazing way to increase self-esteem. You look better and are more confident which empowers you in everything you do. You will find that the self-discipline required and learned through regular exercise spills over into other areas of your life and you will be better able to make other necessary and desirable changes.

Start by talking with your doctor. This is especially important if you haven’t been active, if you have any health problems, or if you’re pregnant or elderly.

Exercise Makes Your Heart Happy:
You may know that your heart is a muscle. It works hard, pumping blood every day of your life. You can help this important muscle get stronger by doing aerobic exercise.

Balance Ball:
You’ve seen them lying around the gym, but you’ve never really known what to do with them. At first, you may have thought they looked “girly,” but then you probably saw some of the most muscular guys at your gym using them. Balance ball is a great way to get great abs! We urge you to find out more about balance ball exercises!

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Health & Fitness

3 Ways to Create a Proper Workout



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In order to lose weight and stay fit, it is necessary for you to work out on a consistent basis. Only when you are able to work out on a consistent basis, it will become easier for you to achieve your fitness goals. Most of the people just download the work out from the Internet and start using it. The truth is that you have to always opt for a customized workout. When you opt for the customized workout as per your body type and as per your health, the effects will be much more superior as compared to just following any workout.

Also, check out: 5 Drink Options That May Help You Lose Weight

There are a few tips which you have to keep in mind when it comes to creating your workout. We will share with you 3 simple ways in which you can do so.

1 Assessing your body:
The 1st thing which you have to always do is to assess your body. When you are able to assess your body, you can understand the exercises which you can handle easily. Some of the factors which you have to assess include:

• Flexibility
• Agility
• Balance
• The ability
• Heart rate
• Strength

When you are able to judge your body based on these parameters, it will become easier for you to understand the exercises which you should include in your workout and which are the ones which you need to avoid.

2 Goal:
You have to also work out according to the goals which you have. If you just want to lose weight or build abs, you have to prepare your workout accordingly. If you want to opt for proper muscle building including the apps, you have to include the respective exercises. That is why you have to always take into account the goal and thereafter take a call.

3 Full body exercise:
Even if you just want to build, it is much better to include the full body workout. This will ensure that you are able to build the muscles in the entire body. This will help you achieve a proper physique as well. That is why it is important for you to include the exercises which help you in gaining the muscles throughout the body.

Thus, when you’re planning on preparing your workout, it is important for you to follow these 3 tips. With the help of these 3 ways, it will become easier for you to create your workout. You have to always opt for a customized workout rather than just downloading it off the Internet are blindly following others.

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