On Instagram or at your gym, you may have seen someone wearing what looks like a hazmat mask. These masks — altitude training masks — aren’t worn to combat poor air quality. Instead, they promise to simulate training at high altitudes (where the air is thin) to boost athletic performance.
Let’s look at fact vs. fiction.
“The mask simulates training at high altitudes.” Fiction. The mask can’t simulate training at high altitudes because it can’t change the percentage of oxygen available in the air you are breathing. The changes that take place when you live at a high altitude are primarily due to the low oxygen level.
“The mask makes it hard to breathe.” Fact. Wearing one reminds me of the asthma attacks I had as a child. Making inhaling more difficult causes your body to rely more on your neck and shoulder muscles to assist with breathing. This can lead to headaches and to neck and shoulder pain.
“The mask will boost your performance.” Fiction. Performance boosts require months of living at a high altitude. Even if the masks could change the level of available oxygen, you would need to wear one 24 hours a day — not just when you work out — to benefit.
“The mask causes you to do less during a workout.” Fact. The mask reduces the intensity of a workout. Because the mask makes it so hard to breathe, it makes everything harder. For example, if you could normally do three sets of 15 pushups, then wearing the mask would limit you to only 10 to 12 pushups per set. Doing less work during your workouts will lead to less fitness and worse results over time.
A best-selling author and fitness expert, Josef Brandenburg owns True 180 Fitness in Georgetown. Information about his 14-Day Personal Training Experience may be found at true180.fitness.
