Oxygen Deprivation Masks: well atleast you are entertaining!

I set to work researching and finding journal articles on oxygen deprivation masks. But as I was accomplishing this I came across a really good/thorough article that Mr. Eric Wong wrote. So why reinvent the wheel? (Plus it the article is written in reguards to MMA and other explosive sports, double win!!) http://ericwongmma.com/mma-training-mask-review-legit-or-hype/ 

If your not interested in reading the article(s) it is somewhat long then here is the basic breakdown.

What the mask claims to do as per trainingmask.com:
CLAIM #1: “Elevation Training Mask mimics the effect of High Altitude Training… With reduced oxygen consumption the human body changes in several ways. The production of red blood cells and new capillaries (small blood vessels) increase the transfer of oxygen from the lungs to the rest of the body.”
AND
CLAIM #2: “Following are the changes that significantly boost athletic performance when using Elevation Training Mask:

• Increases in lung capacity as your lungs have to work 9 times harder to get the oxygen in
• Increases anaerobic thresholds
• Gas exchange becomes more efficient
• Energy production levels rise
• Mental and physical stamina increase 
• Mental focus gets better (This is a possibility dependent on the person)

The basic principle of the oxygen deprivation mask is riding the tails of LLTH (Live Low Train High) principle.... i.e. you wear the mask only when you are training to simulate altitude. This has been proven false. The study, “Is Hypoxia Training Good for Muscles and Exercise Performance?” authors Michael Vogt and Hans Hoppeler from the University of Bern in Switzerland state quite definitively:“… A common feature of virtually all studies on “live low–train high” is that hypoxic exposure only during exercise sessions is not sufficient to induce changes in hematologic parameters. Hematocrit and hemoglobin concentrations usually remain unchanged with “live low–train high.”

Training with the Elevation Training Mask may improve lung strength and lung capacity, however, these improvements don’t result in any increases in aerobic or anaerobic fitness. Just because you take a deeper breath that more greatly expands your aveoli doesn't mean that your VO2 has improved.

If you are looking for real results please feel free to come check out our seasonal strength and conditioning programs. We also offer custom made nutritional guides and training protocols. See you on the mat. Ossss!

 

90 Day Challenge Workout: Week 2

Pre-Christmas Cardio Blitz: this is going to be a challenging workout. But it will make you feel better about the bonbons you are about to eat.

Warm-Up
20 Jumping Jacks
20 Functional Squat Jump
10 Iron Cross (Stretch)
10 Scorpion (Stretch)
20 Bird Dogs
1:00 Jog in place

Go Time (each set of exercises will be completed 2 times for a total of 4 minutes)
:20 Burpees
:10 Rest
:20 Seal Jumps
:10 Rest
:20 Jumping Jacks
:10 Rest
:20 Mountain Climbers
:10 Rest
Repeat
:90 Active Rest (jog in place)
Set 2
:20 Bodyweight Squat
:10 Rest
:20 Push Up
:10 Rest
:20 Jump Split Squat
:10 Rest
:20 Dive Bomb Push Up
:10 Rest
Repeat
:90 Active Rest
Set 3
:20 Plank
:10 Rest
:20 Jack Knife
:10 Rest
:20 Flutter Kick
:10 Rest
:20 Superman (pulses)
:10 Rest
Repeat
:90 Active Rest
Cool Down/Stretch

Have a healthy, safe, and fun holiday.

31 Days Of Christmas Submissions: Arm-Bar from Side Mount

As always, we are a giving bunch. What better way to give back during the holidays than a little woman on woman submission series? Amanda and myself will be demonstrating a submission series for the holidays.

Day 1:

Armlock from Side Mount - this is one of my favorite armlock. Primarily because I love side mount, it is a great position for a smaller defender or a woman. You can initiate good pressure and control from this position and create a tight armbar. If you're really nasty, you can overhook the arm and sit back with it. (Warning: Do not tuck the arm during training. You may hurt your partner but for self-defense definitely an option. Be ready for the snap, crackle, pop part.) This is especially effective on red heads but not as effective as the the ginger cross-face. 

Position 1: 

Position 2: Raise the inside arm and bring your knee in tight to the persons body. 

Position 3: 

post on your right forearm and bring your right shin/knee up to the armpit/chest. Pull up on the triceps of the trapped arm and swing the left leg over the face. Placing it up against the side of the neck. Holding on to the the opposite shoulder as you sit down into the armbar pulls the person to you keeping the armbar tight. 

Position 4: Finish the Armbar- sit back into the arm bar ensuring the thumb is facing toward the ceiling or in the opposite direction of the elbow. Ensure you squeeze your knees together as you sit back to keep the armbar tight.

Starting An Exercise Program

New to working out? Starting a training regimen can be a daunting task. Especially, if you get to the gym and feel like the odd man out. Remember to start simple. Try doing some type of cardio at least 4x per week. If you are unable to go for 30 min straight, break up the time. Try 15 min in the morning and 15 min in the evening. Generally, when you enroll at a gym you get free personal training sessions. Use those freebies to help you build a base and introduce you to the equipment and the gym. There are also plenty of websites that have already developed weight training programs that you can steal. No need to reinvent the wheel. Finally, if you are looking for specific results, work with a personal trainer. Prices for a personal trainer can be pretty reasonable especially if your only working with them once a week.

Good luck future fitness enthusiast. And remember it won't be easy. But the best things in life rarely come easy.