Elevation Mask Benefits & Best Altitude Mask (2023)

Elevation masks, often referred to as training masks or altitude masks, have become increasingly popular among athletes and fitness enthusiasts looking to enhance their workout routines.

The terms “training mask,” “elevation mask,” and “altitude mask” are often used interchangeably, but they may have subtle differences.

All three refer to a mask designed to simulate the effects of high-altitude training.

However, “training mask” is a more general term, encompassing various types of masks used to enhance workouts, whereas “elevation mask” and “altitude mask” specifically refer to masks that simulate high-altitude conditions.

There are many benefits of elevation mask training, and buying an altitude mask is a worthwhile investment for people looking to improve their cardio-respiratory fitness.

However, altitude masks don’t necessarily simulate high-altitude training.

In this comprehensive review, we’ll explore the purpose and science behind elevation masks, discuss the benefits of incorporating them into your workout regimen, and thoroughly evaluate the best altitude training masks available in 2023.

If you are only here for my choice of the best altitude training mask to buy, I believe you should choose the Training Mask 3.0.

You can read additional elevation mask reviews below to compare the differences in various altitude masks, but if you want to choose quickly, I suggest the TrainingMask3.0:

Last update on 2023-05-30 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!

What is an Altitude Training Mask?

An elevation mask is a training tool designed to mimic the conditions of high-altitude environments.

The primary reason for using an elevation mask is to enhance cardiorespiratory fitness and overall athletic performance.

By restricting oxygen flow, these masks force the body to adapt and utilize oxygen more efficiently, simulating the physiological adaptations that occur at high elevations.

Various training masks have been around for years, but they have become more popular and a mainstream fitness item over the last decade.

What Does an Elevation Training Mask Do?

An elevation training mask restricts the amount of oxygen inhaled during a workout, simulating the low-oxygen conditions of high-altitude environments.

This restriction forces the body to work harder to deliver oxygen to the muscles, improving cardiorespiratory fitness and overall performance.

Do Training Masks Simulate High-Altitude Exercise?

While elevation masks provide a range of benefits, they do not fully mimic genuine high-altitude training.

Altitude simulation training masks were developed based on extensive research into the advantages of actual high-altitude training, which has been acknowledged for its positive effects since the mid-1960s.

True altitude training generally occurs at elevations of 8,000 feet or more, making it inaccessible for many individuals.

The main goal of high-altitude training is to acclimatize the body to hypoxia, a condition marked by diminished oxygen supply.

Under hypoxic conditions, the body faces challenges in generating the required energy for training due to a restricted oxygen supply.

Hypoxia stimulates a series of physiological adaptations that enhance the efficiency of the respiratory, cardiovascular, and oxygen utilization systems.

Notable benefits of high-altitude training include:

• Enhanced ability to manage waste acid build-up in the body
• Increased capillary density for improved oxygen transportation
• Significant improvements in muscle structure and function at a microscopic level

As “Aspects of Haematological Adaptation” outlines, hypoxic exposure increases hemoglobin concentration and hematocrit, training for three weeks at moderate altitudes can raise hemoglobin concentration by 1-4%, and prolonged stays at moderate altitudes can lead to an even more pronounced increase in hemoglobin.

In simpler terms, high-altitude training with reduced oxygen availability stimulates the production of red blood cells and hemoglobin, boosting endurance and overall training capacity.

However, high-altitude training presents certain challenges.

For many individuals, training at high altitudes can be hazardous.

A study in Nordisk Medicin suggests that only top athletes should be selected for training at high altitudes.

Given the difficulty and potential danger associated with high-altitude training, along with geographical limitations, altitude training masks were designed as a more accessible alternative for a wider range of individuals.

These masks offer some of the benefits of high-altitude training without the associated risks or the need to be in a high-altitude location.

Continue reading to discover more about the benefits of elevation training masks.

Benefits of Elevation Mask Training

As I mentioned, altitude-simulation masks have become a trend in the fitness community as the manufacturers of these training masks attempt to replicate the potential benefits of high-elevation training.

With each new version created, elevation masks have become more and more effective at providing a safe and intense workout, yet they still do not truly replicate the effects of high-altitude training.

Here are some of the primary benefits of altitude mask training:

Improved Aerobic Conditioning

Elevation masks force the body to adapt and use oxygen more efficiently, increasing aerobic conditioning and endurance.

Although these masks do not change the actual oxygen content of the air, they can induce hypoxemia through rebreathing expired CO2 that accumulates in the mask’s dead space, as demonstrated by a study at the Human Performance Research Laboratory, Department of Sports & Exercise Sciences at West Texas A&M University.

Enhanced Anaerobic Endurance

With limited oxygen intake, the body relies more on anaerobic energy systems.

Elevation mask training can help improve anaerobic performance, such as sprinting and high-intensity interval training (HIIT).

The Journal of Sports Science and Medicine tested an elevation training mask against common respiratory training methods, concluding that the masks act as respiratory muscle training devices rather than high-altitude simulators.

Increased Lung Capacity

Training with an elevation mask challenges the respiratory muscles, resulting in increased lung capacity and stronger breathing muscles.

Over time, as you increase the resistance of your training mask and the intensity of your workouts, your respiratory system will become stronger and more efficient.

Mental Toughness

The discomfort of restricted breathing during elevation mask training can help athletes develop mental toughness and resilience, pushing through physical and mental barriers.

Convenience

Elevation masks offer similar benefits to high-altitude training without needing to travel to high-altitude locations, making them a practical solution for athletes with limited access to high-elevation training facilities.

Time-savings

Elevation mask workouts can save you time, particularly for cardio workouts.

Many athletes dedicate hours to weekly conditioning drills, but an elevation training mask can help you achieve a more intense workout in less time.

This can also simulate the difficulty of a game or competition more effectively, providing an efficient and convenient training tool.

How to Use an Altitude Training Mask

By incorporating an altitude training mask into your workouts, you can experience a variety of benefits, including improved respiratory muscle strength, increased lung capacity, and enhanced endurance.

Here are some tips for using an elevation training mask to get the best results:

What Type of Workouts to Do with an Altitude Mask

An altitude training mask can be integrated into various types of workouts.

It is best suited for activities that target both aerobic and anaerobic performance, such as running, cycling, high-intensity interval training (HIIT), and strength training.

Incorporating the mask into these workouts can help enhance your respiratory muscle strength, lung capacity, and overall endurance.

Start with Low Resistance

When first using an altitude training mask, begin with the lowest resistance setting.

Most masks have adjustable resistance levels that simulate various elevations.

As your body adapts to the restricted airflow, gradually increase the resistance over time. This progression allows your respiratory system to adjust and prevents the risk of overexertion.

Combine Mask Training with Regular Training

Alternate altitude mask training sessions with regular training sessions to maximize the mask’s benefits.

This approach maintains a well-rounded fitness routine and allows you to target different aspects of your performance.

For instance, you can use the mask during high-intensity interval workouts to improve anaerobic capacity and take it off during lower-intensity sessions to focus on aerobic endurance.

Gradually Increase Workout Intensity

As you become more comfortable with the mask and your respiratory muscles strengthen, challenge yourself by gradually increasing the intensity of your workouts.

Incorporate longer distances, steeper inclines, or more complex exercises to enhance cardiovascular and respiratory fitness.

Track Your Progress

Keep a log of your training sessions, including the mask’s resistance setting, workout duration, and intensity.

This record will help you track your progress and identify areas for improvement.

Regularly assessing your performance will ensure you continue to benefit from altitude mask training and avoid plateaus.

Duration of Altitude Mask Use

When starting with an altitude training mask, it is essential to gradually acclimate your body to the reduced airflow.

Begin by wearing the mask for short periods during your workouts, such as 10 to 15 minutes, and gradually increase the duration as your body adapts.

Eventually, you can work your way up to wearing the mask for the entirety of your workout session.

Monitor Your Body’s Response

Pay attention to how your body reacts to the mask during workouts.

It’s normal to feel a slight increase in difficulty when breathing, but if you experience dizziness, shortness of breath, or any other adverse effects, remove the mask and reduce the resistance.

Listen to your body and adjust your training

 to ensure a safe and effective workout.

Frequency of Altitude Mask Training

As with any training regimen, balancing work and recovery is crucial to maximize the benefits and minimize the risk of overtraining.

Aim to incorporate altitude mask training into your routine 2 to 3 times per week, allowing your body to recover and adapt during rest days.

Depending on your fitness level and goals, you can adjust the frequency of mask use accordingly.

How to Wear an Altitude Mask

Ensure the mask is correctly positioned on your face and securely fastened straps for an optimal seal.

The mask should cover your nose and mouth completely, without any gaps or air leaks.

Also, make sure it’s snug but not too tight, as excessive pressure can cause discomfort or skin irritation.

Following the manufacturer’s instructions for proper mask fitting will help you achieve the best results.

Risks and Side Effects of Training Mask Workouts

Elevation training masks offer numerous benefits, but it’s essential to be aware of potential risks and side effects associated with their use.

• Dizziness and lightheadedness: Some individuals may experience dizziness or lightheadedness during mask workouts, particularly when starting out or adjusting to higher resistance levels.
• Shortness of breath: Restricted airflow can lead to shortness of breath, which may be uncomfortable or alarming for some users.
• Pre-existing respiratory conditions: Those with pre-existing respiratory conditions, such as asthma, should consult a healthcare professional before using an elevation training mask to ensure it is safe and appropriate for their needs.

To minimize the risk of side effects:

• Start with the lowest resistance setting and gradually increase it as your body adapts.
• Pay close attention to your body’s response during training sessions and adjust the resistance or stop if necessary.

By being mindful of these potential risks and side effects, you can safely incorporate an elevation training mask into your fitness routine and reap its benefits.

Bests Elevation Training Masks: In-Depth Reviews and Recommendations

In this section, we’ll dive into reviews of the best elevation training masks on the market, providing you with the insights you need to make an informed decision.

Training Mask 2.0 Review: A Reliable Classic

The Training Mask 2.0 is a popular choice among athletes and fitness enthusiasts.

With interchangeable parts that allow users to adjust the difficulty level, it’s an excellent investment for those looking to enhance their workouts.

The Training Mask 2.0 is particularly well-suited for high-intensity interval training (HIIT) sessions, providing a more intense experience than the newer Training Mask 3.0.

Pros:

• Easily adjustable difficulty levels
• Ideal for HIIT workouts
• Durable and long-lasting

Cons:

• Less smooth airflow than the 3.0 version

Rating: 4.5

Last update on 2023-05-30 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!

Training Mask 3.0 Review: Smooth and User-Friendly

The Training Mask 3.0, an upgraded version of the 2.0, offers improved airflow and easier resistance adjustments.

Although it’s slightly more expensive, the additional features make it worth the investment.

Pros:

• Smoother airflow for a more comfortable experience
• Easy-to-adjust resistance levels
• Enhanced user-friendly design

Cons:

• Slightly more expensive than the 2.0 version

Rating: 4.7

Last update on 2023-05-30 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!

Sparthos Training Mask Review: A Solid Alternative

The Sparthos Training Mask is another reliable option for those seeking an elevation training mask.

While it may not be as popular as the Training Mask products, the Sparthos Training Mask still offers a range of benefits and a satisfying training experience.

Pros:

• Good quality and performance
• Suitable for various types of workouts

Cons:

• Not as customizable as the Training Mask products

Rating: 4.4

Last update on 2023-05-30 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!

Which Elevation Training Mask Should You Choose?

I believe the best elevation training mask is the Training Mask 3.0 because of its user-friendly design and smooth airflow.

However, if you’re seeking a more intense challenge, the Training Mask 2.0 might be the better choice for you.

Ultimately, the decision depends on your personal preferences and workout goals.

Final Thoughts

Elevation training masks provide an innovative and effective way to enhance your workouts by simulating the challenges of high-altitude training.

From improved aerobic capacity and anaerobic performance to increased lung capacity and mental toughness, incorporating an elevation mask into your fitness routine can help you reach new heights in your training.

If you’re ready to take your workouts to the next level, consider investing in a Training Mask 2.0 for a more intense challenge or a Training Mask 3.0 for a smoother, user-friendly experience.

Don’t wait any longer – elevate your fitness game today with an elevation training mask!