Breath restriction mask does not improve fitness?

Do breath restriction masks improve endurance training adaptations?

Temporarily living at high altitude results in adaptations that improve oxygen transport and exercise performance. However, a training camp at altitude is not very practical.

A breath restriction mask can be worn to increase the resistance of respiration, thereby making it harder to breathe. It is often claimed that these masks have the same effect as training at high altitude.

This study investigated the effect of a 6-week interval training program with or without a breath restriction mask on aerobic capacity, blood markers and various measures of lung function. The subjects were 24 moderately trained healthy adults.

Both groups saw a significant increase in aerobic capacity (VO2max; maximal oxygen uptake), but it was not different between the groups. In line, there were no differences in blood markers and lung function between groups.

This suggests that training with a breath restriction mask does not improve endurance adaptations compared to regular training, and that the tool is not an alternative for a training camp at high altitude.

Study:
Porcari et al., Effect of Wearing the Elevation Training Mask on Aerobic Capacity, Lung Function, and Hematological Variables. J Sports Sci Med, 2016

Go to the next infographic in the endurance exercise series:
“Live high train low” improves running performance?