What are the long-term benefits of using an elevation training mask for endurance athletes?

Based on the research, the long-term benefits of using an elevation training mask for endurance athletes appear to be limited and not equivalent to true altitude training. However, there are some potential benefits:

1. Improved respiratory muscle strength and endurance: The masks create resistance when breathing, which can strengthen the diaphragm and other breathing muscles over time. This may help delay respiratory muscle fatigue during prolonged exercise.

2. Enhanced ventilatory threshold: Some studies have shown improvements in ventilatory threshold when training with the masks long-term. This means athletes may be able to sustain higher intensities before experiencing rapid increases in breathing rate.

3. Increased power output at ventilatory threshold: Research has found significant increases in power output at ventilatory threshold in groups using the elevation masks compared to control groups over several weeks of training.

4. Potential modest VO2max improvements: While results are mixed, some studies have shown small improvements in VO2max when training with the masks over extended periods, though these increases are often not significantly different from control groups.

5. Improved respiratory muscle endurance: The added breathing resistance may improve the fatigue resistance of respiratory muscles over time, potentially allowing for sustained performance during longer endurance events.

6. Mental toughness: Long-term use of the mask during training may lead to improved mental toughness and ability to tolerate discomfort during competition.

However, it's important to note some key limitations:

• The masks do not simulate true altitude conditions or induce the same physiological adaptations as altitude training, such as increased red blood cell production.

• Benefits appear to be primarily related to respiratory muscle training rather than simulating altitude.

• Some studies have found no significant improvements in overall endurance performance compared to training without masks over long periods.

• The potential improvements should be weighed against the discomfort and potential risks of restricted breathing during intense exercise over extended periods.

  
  

In conclusion, while elevation training masks may provide some long-term benefits for respiratory muscle strength and endurance, their effects on overall endurance performance are limited and not equivalent to true altitude training. Endurance athletes should consider these factors carefully when deciding whether to incorporate mask training into their long-term training plans.