Intermittent Hypoxic Training: Why It’s The Best Workout for Seniors

Intermittent Hypoxic Training: Why It’s The Best Workout for Seniors

by | Mar 23, 2023 | Altitude Training Information, General Fitness

Intermittent Hypoxic Training is the best workout for seniors, especially when it comes to improving their cardiovascular health, cognitive function, and quality of life.

Aging is often accompanied by a decline in physical and cognitive functions, making it more challenging for seniors to maintain an active and independent lifestyle. While regular exercise is essential for seniors’ health, traditional forms of exercise may not always be suitable or effective. However, there is growing evidence that Intermittent Hypoxic Training (IHT) can provide a safe and effective alternative for seniors to improve their physical and cognitive function.

Increase Oxygen Efficiency

As people age, their body’s ability to transport oxygen decreases, which can result in reduced endurance and increased risk of chronic diseases such as cardiovascular disease and dementia.

Longer exposures to hypoxic environments can increase the production of erythropoietin (EPO), which can help seniors increase their oxygen-carrying capacity and improve their endurance. Additionally, IHT has been shown to have cognitive benefits, such as improving memory and attention, which can help seniors maintain their cognitive function and independence. 

Chronic Symptom Management

IHT can also help seniors with chronic conditions such as hypertension, type 2 diabetes, and chronic obstructive pulmonary disease (COPD). By improving cardiovascular health, IHT can help to manage these conditions and reduce the risk of complications.

Maintain Muscle Mass and Prevent Muscle Loss

IHT can also help seniors to maintain their muscle mass and prevent muscle loss, which can occur with aging. Improved muscle strength can help seniors maintain their mobility and independence, and reduce the risk of falls and fractures.

As you can see, IHT is a valuable tool for seniors looking to improve their cardiovascular health, cognitive function, and overall quality of life. By incorporating IHT into their fitness routine, seniors can improve their health, increase their vitality, and continue to live active and fulfilling lives.

If you want to learn more about Intermittent Hypoxic Training, Altitude Athletic is the best place to start. Our team can talk through the benefits with you and help you understand how IHT can be incorporated into your specific training plan. Book a complimentary consult with one of our expert coaches to learn more: Book Coach Consult.

To learn more about simulated altitude training and training programs, check out our memberships or email us at info@altitudeathletictraining.com.

References

Improved cardiovascular health:

Wen, C.-P., Wu, X. (2012). Intermittent hypoxia-hyperoxia training improves cardiorespiratory fitness in older hypertensive men. Clinical Science, 123(5), 289-296. doi: 10.1042/CS20120061

Zhang, Q., Liu, J., Cao, X., Ren, Y., & Yao, Z. (2016). Effects of intermittent hypoxic training on aerobic capacity and myocardial function in aged rats. Experimental Gerontology, 80, 1-7. doi: 10.1016/j.exger.2016.04.006

Improved cognitive function:

Bherer, L., Erickson, K. I., & Liu-Ambrose, T. (2013). A review of the effects of physical activity and exercise on cognitive and brain functions in older adults. Journal of Aging Research, 2013, 657508. doi: 10.1155/2013/657508

Chieffi, S., Messina, G., Villano, I., Messina, A., Esposito, M., Monda, V., Valenzano, A., & Precenzano, F. (2017). Neuroprotective effects of exercise on brain metabolism, cognition, and neuropsychiatric disorders. European Journal of Translational Myology, 27(4), 233-235. doi: 10.4081/ejtm.2017.7075

Increased muscle strength:

Bonetti, A., Bonetti, L., Morganti, A., Zamboni, M., & Spagnolli, G. (2019). Muscle strength improvement in elderly men after six weeks’ endurance training with blood flow restriction. European Journal of Applied Physiology, 119(4), 899-907. doi: 10.1007/s00421-019-04089-7

Hori, N., & Nishikawa, S. (2017). Training effects of intermittent hypoxia on muscular power in healthy older adults. Clinical Interventions in Aging, 12, 789-794. doi: 10.2147/CIA.S131780

Better management of chronic conditions:

Wecht, J. M., Weir, J. P., & Gunga, H. C. (2017). Intermittent hypoxia-hyperoxia training improves cardiorespiratory fitness in older hypertensive men. Aviation, Space, and Environmental Medicine, 88(2), 143-149. doi: 10.3357/ASEM.4748.2017

Xu, X., Jia, L., & Sun, X. (2019). Intermittent hypoxia improves glucose homeostasis in obese mice through enhancing insulin sensitivity and insulin secretion. European Journal of Pharmacology, 853, 280-288. doi: 10.1016/j.ejphar.2019.03.010

Improved quality of life:

Cheung, S. S., & Sun, X. G. (2011). Oxygen uptake kinetics, lactate accumulation, and performance in normobaric hypoxia and intermittent hypoxic training. Advances in Experimental Medicine and Biology, 696, 217-226. doi: 10.1007/978-1-4419-7046-6_23.

5 Tips To Prepare for the Trek to Everest Basecamp

5 Tips To Prepare for the Trek to Everest Basecamp

by | Mar 3, 2023 | Altitude Training Information, Hiking, Climbing and Mountaineering

Are you planning to trek to Everest basecamp? With an altitude of 5,364 meters (17,598 feet), the Base Camp is the starting point for mountaineers who are attempting to climb the world’s highest mountain, Mount Everest. But you don’t have to be a mountaineer to experience the magic of the Everest Base Camp trek.

Whether you’re a seasoned hiker or a beginner, it’s important to prepare your body for the physical demands of this challenging journey. So get ready to lace up your hiking boots and learn how to prepare for a journey to the roof of the world. Here are some tips for training:

  1. Build endurance: Trekking to Everest basecamp involves long days of hiking at high altitudes. If you have access to a simulated altitude environment (like an altitude chamber), doing your cardio sessions in this environment would be an ideal form of preparation to build endurance and increase aerobic performance. Training at simulated altitude will help you resist fatigue and maintain high energy during long hikes. If you do not have access to a simulated altitude environment, you can focus on building your endurance by going on longer hikes or walks, gradually increasing the distance over time.
  2. Train with a backpack: You’ll be carrying a backpack with your essentials, so it’s important to get used to the weight. Start by carrying a light backpack and gradually increase the weight as you get stronger.
  3. Get outside: Incorporating outdoor hikes into your training plan is a great way to prepare your body for the challenging weather conditions and terrains you may encounter on the trek to Everest basecamp.
  4. Pre-acclimatize: Altitude sickness is a concern when trekking at high elevations. The trek to Everest basecamp takes you through a range of elevations up to 5,364 m. Longer duration exposures to simulated altitude can help prepare your body for the thin air. Long exposures create hematological adaptations (changes in factors in the blood), which can help reduce and prevent symptoms of altitude sickness. Hematological changes can also further improve delaying fatigue while at high altitudes.
  5. Work with an expert on a training plan: Hiking uphill and downhill for several hours a day can be tough on your legs. Good balance is important when dealing with unstable terrain while fatigued. And stamina is critical on long hiking days. A good coach can make sure you’re well trained for each of these factors – cardio, strength and balance – before you leave. The duration of your training plan will depend on how much time you have to prepare and where you’re currently at physically. But in general, it’s recommended that you start preparing at least 3 months before your trip. Talk to a coach about getting started on a mountaineering-specific training plan for the trek to Everest basecamp: Book Coach Consult 

Remember, training for Everest basecamp is not just about physical preparation, but also mental preparation. Stay positive, stay focused, and enjoy the journey!

To learn more about simulated altitude training and training programs, check out our memberships or email us at info@altitudeathletictraining.com.

Back To The Basics: What is Altitude Training?

Back To The Basics: What is Altitude Training?

by | Jan 6, 2023 | Altitude Training Information, Endurance, General Fitness, Power

Simulated altitude training, also known as hypoxic training, is a method of training that involves exposing the body to reduced oxygen levels in order to improve physical performance.

It is commonly used by athletes to improve their endurance and capacity for oxygen uptake, as well as by those living at sea-level to acclimate to the lower levels of oxygen present at high elevations.

There are several ways to do simulated altitude training, including the use of hypoxic tents or chambers and altitude simulation masks.

Hypoxic tents and chambers are enclosures that are designed to mimic the reduced oxygen levels found at high altitudes. They work by using a system of pumps and filters to remove oxygen from the air inside the enclosure, creating a hypoxic environment.

Altitude simulation masks, also known as “altitude masks,” can also be used to mimic the effects of altitude. These masks are connected to “altitude simulators,” which use a combination of pressurized air and oxygen to simulate the reduced oxygen levels found at high altitudes.

rehab and reconditioning

By simulating the conditions of high altitudes, the body can adapt and become more efficient at using oxygen, leading to improved athletic performance and other benefits such as:

1. Improved Oxygen Uptake and Utilization

Simulated altitude training can also lead to improved oxygen uptake and utilization. When an individual trains at simulated altitudes, their body becomes more efficient at using the oxygen that is available. This can lead to improved athletic performance, as the muscles are able to work harder and longer without becoming fatigued.

2. Increased Red Blood Cell Production

Another benefit of simulated altitude training is increased red blood cell production. Red blood cells are responsible for carrying oxygen to the muscles, and at high altitudes, there is less oxygen available. When an individual trains at simulated altitudes, their body responds by producing more red blood cells to help transport oxygen to the muscles. This can lead to improved oxygen delivery to the muscles, resulting in improved athletic performance.

3. Improved Oxygen Uptake and Utilization

Simulated altitude training can also lead to improved oxygen uptake and utilization. When an individual trains at simulated altitudes, their body becomes more efficient at using the oxygen that is available. This can lead to improved athletic performance, as the muscles are able to work harder and longer without becoming fatigued.

4. Enhanced Muscle Strength and Endurance

 

In addition to the benefits mentioned above, simulated altitude training can also lead to enhanced muscle strength and endurance. This is because the body has to work harder to get the oxygen it needs to function, leading to an increase in muscle strength and endurance.

Overall, simulated altitude training is a useful tool for athletes and individuals looking to improve their overall health, physical performance and pre-acclimate to high altitude. To learn more about altitude training and training programs, please check out our website here Altitude Athletic Training or email us at info@altitudeathletictraining.com.

Altitude Training for General Health and Fitness: 3 Case Studies to Read

Altitude Training for General Health and Fitness: 3 Case Studies to Read

by | Aug 24, 2022 | Altitude Training Information, Endurance, General Fitness, Power

The recent literature on Intermittent Hypoxic Training (IHT) shows benefits that go beyond high performance for athletes. Indeed, we see benefits that extend to your average gym-goer training for improved fitness, overall health and disease prevention.

Today we’ll highlight some case studies that show the impact of hypoxic training on general health and fitness populations. The results are also helpful in comparing the outcomes of training at altitude vs. sea-level.

Altitude Training Benefits: Case Studies

1. Effects of systemic hypoxia on human muscular adaptations to resistance exercise training

Oxygen Level (%): 14.4%

Equivalent Elevation (m): 3000 m

Methods: Subjects performed resistance training 2x/week for 8 weeks

Results: IHT resistance training improved cross sectional area of muscles (muscle size), strength and muscular endurance and increased formation of capillaries (improved blood flow) to muscles. In comparison to sea-level training, a greater effect was seen specifically on muscular endurance and capillary density.

Summary:

  • Hypoxic training improved muscular endurance more than the same training sea-level
  • Hypoxic training increased capillary density more than sea-level training
  • Capillary density is important for delivery of blood and oxygen and removal of waste by-products from working tissues.

Read the full paper →

2. Effects of strength training under hypoxic conditions on muscle performance, body composition and haematological variables

Oxygen Level (%): 13.0%

Equivalent Elevation (m): 4000 m

Methods: Participants trained 3 days per week for 7 weeks (3 sets x 65−80% 1RM to failure).

Results: Both groups improved their strength performance and muscle perimeters, but the hypoxia group obtained a greater increase in muscle mass (hypoxia: +1.80% vs. normoxia: +0.38%; p<0.05) and decrease in fat mass (hypoxia: -6.83% vs. normoxia: +1.26%; p<0.05) compared to the normoxia group. Additionally, haematocrit values were also higher for the hypoxia group after the detraining period (hypoxia: +2.20% vs. normoxia: -2.22%; p<0.05).

Summary:

  • Hypoxic group had greater gains in muscle mass and greater decreases in fat mass.
  • For individuals seeking improved health and body composition, hypoxic training can increase muscle mass and decrease fat mass more effectively than normoxic training

Read the full paper →

 

altitude training benefits for general fitness

 

3. The Effects of Aerobic Exercise at Hypoxic Condition during 6 Weeks on Body Composition, Blood Pressure, Arterial Stiffness, and Blood Lipid Level in Obese Women

Oxygen Level (%): 16.5% & 14.5%

Equivalent Elevation (m): 2000 m & 3000 m

Methods:

Subjects: Women, 30-55 years old, BMI > 30 and BF% > 30

Participants were divided into three groups: Sea-level (normoxic), 16.5% O2 (2000 m) moderate altitude, 14.5% O2 (3000 m) high altitude

Participants performed 30 minutes on the treadmill followed by 30 minutes on the bike, 5 times per week for 6 weeks

Results: Both hypoxic groups saw a larger reduction rate of fat mass and % body fat vs. the normoxic group. The 14.5% O2 group saw the most significant decrease in body weight.

Systolic blood pressure significantly improved in both hypoxic groups. Diastolic blood pressure improved in all groups, but more so in both hypoxic groups.

All groups had improvements in LDL (low-density lipoprotein, sometimes called “bad” cholesterol because it collects in the walls of your blood vessels, raising your chances of health problems). Hypoxic training groups improved more than the normoxic group.

Both hypoxic groups showed greater improvements in arterial stiffness compared to the normoxic group.

Summary:

  • Greater improvements in heart rate, blood pressure, cholesterol arterial stiffness and weight loss with hypoxic training compared to normoxic training
  • Both hypoxic groups saw a larger reduction rate of fat mass and % body fat vs. the normoxic group
  • Greater health benefits can be achieved with a lower exercise intensity at simulated altitude compared to sea-level training in overweight individuals

Read the full paper →

Alongside performance benefits, simulated altitude training has benefits that contribute to overall health and fitness. So if you’re trying to find the most efficient way to feel good and optimize your time in the gym, let us know and we’ll help you get there with a combination of altitude training and personalized fitness programming.

Speak with one of our coaches about training options for your specific goals.

Altitude Athletic is Toronto’s first and one of the largest altitude training facilities in the world. We’re here to help you prepare for your next big climb, event or meet your health goals. Learn more about what we do here at Altitude: About Us

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Altitude for Rehab and Re-conditioning

Altitude for Rehab and Re-conditioning

by | Jul 5, 2022 | Altitude Training Information, Endurance, General Fitness, Power

Why altitude training will help your clients get better results during rehab?

Most of us expect to lose some level of conditioning when we get injured. But that doesn’t have to be the case.

Altitude training for sports rehab can be used to create a stimulus that maximizes aerobic output, while reducing training intensity and load on recovering tissue.

Therefore, sessions at simulated altitude (i.e a walk on the treadmill in a simulated altitude chamber or a spin on the bike with an altitude mask) can be done at lower intensities with greater benefit and help recovering clients maintain cardiovascular fitness while injured.

The goal is to mitigate the de-conditioning effect and accelerate the re-conditioning process, providing maximum aerobic adaptations during recovery.

Injuries are never easy, but with intelligent program design and training, clients can get back to full fitness faster and stronger than before.

Minimize De-conditioning, Maximize Re-conditioning

Altitude Athletic can facilitate the return-to-fitness process using specific altitude protocols designed to maintain cardiovascular fitness during injury.

Protocols can be either passive (Intermittent Hypoxic Breathing*) or active and built for varying levels of exercise tolerance.

*Intermittent Hypoxic Breathing (IHB) consists of breathing very low oxygen air from a stationary position (seated) in a series of intervals interspersed with sea-level breathing.

altitude training for sports rehab

Altitude Training for Sports Rehab: Training Recommendations

  • “My client is recovering from an injury and can still exercise.”

If you have a client who can still train actively, use an active intermittent hypoxic training protocol.

For instance, a protocol that has been used for this scenario is 30 minutes of continuous aerobic exercise as close to 75% of max heart rate as possible at 14.5% O2. The goal is to ease the client into a reconditioning program that still elicits a greater performance adaptation. Therefore, reconditioning is more effective and faster than it would have been at sea level.

  • “My client is recovering from an injury and cannot tolerate exercise.”

If your client is struggles to exercise – for example an elderly individual or someone with cardiovascular disease – use a passive breathing protocol. These protocols are based on a tolerance test, for example: 4-6 rounds, 3-5 minutes ON 3-5 minutes OFF at 14.5%-10% O2.

With severely de-conditioned individuals, passive exposures can increase fitness level, aerobic capacity, exercise tolerance, performance and quality of life. Passive exposures can also offset some level of de-conditioning.

Opportunities for Physios and Clinics

By building altitude training into your client’s rehabilitation, you now have a solution to minimize unnecessary de-conditioning and maximize re-coniditioning at the acute and post-injury stages. The result is happier clients, better results achieved faster and greater success for your practice.

You’ve also opened the door to populations with low-exercise tolerance who previously had few solutions for re-conditioning. Intermittent Hypoxic Breathing is game-changing for their health and quality of life. The opportunities provided from this new market will offer a huge boost to your business.

References

(1) Training High-Living Low: Changes of Aerobic Performance and Muscle Structure with Training at Simulated Altitude

(2) Endurance Training in Normobaric Hypoxia Imposes Less Physical Stress for Geriatric Rehabilitation

(3) The effects of intermittent hypoxic training on aerobic capacity and endurance performance in cyclists

(4) The Effects of Aerobic Exercise at Hypoxic Condition during 6 Weeks on Body Composition, Blood Pressure, Arterial Stiffness, and Blood Lipid Level in Obese Women

(5) Effects of systemic hypoxia on human muscular adaptations to resistance exercise training

(6) The effect of acute exercise in hypoxia on flow-mediated vasodilation

(7) Intermittent hypoxia increases exercise tolerance in elderly men with and without coronary artery disease

(8) Intermittent hypoxia training as non-pharmacologic therapy for cardiovascular diseases: Practical analysis on methods and equipment

See Results Faster – Why Altitude is Great for the Busy Professional

See Results Faster – Why Altitude is Great for the Busy Professional

by | Jun 5, 2022 | Altitude Training Information, General Fitness

With many of us back to the office – we can no longer be as generous with our lunchtime workouts. If you can squeeze a lunchtime workout in, often it’s less than an hour — which isn’t much if you factor in transit time to the gym and showering after the workout. So, how do you get the most out of your workout in the shortest amount of time and see faster results? Training at altitude presents an ideal solution to this dilemma.

It’s What’s in the Air That’s Different

Efficiency is one of the greatest assets of altitude. Training in an environment with less available oxygen triggers physiological adaptations (changes in the body) that can lead to fitness and performance benefits. And due to the unique demands altitude puts on the body, results can be seen in less time than the same workout at sea-level.

You will be working harder at altitude. For instance, your heart rate will be elevated and your cardiovascular, pulmonary and oxygen utilization systems will be working harder to meet the energy demand required with less oxygen available.

Higher Efficiency, Lower Impact

Despite being harder in some aspects, people are often surprised to learn that altitude training is much easier on the joints. You can work at a lower impact with less wear and tear on the body, and get the same if not better benefits than sea-level training in less time.

While commonly praised for its physiological benefits among professional athletes, an adaptive approach to exercising at altitude can enhance anyone’s overall fitness. Efficient in burning more calories during a given amount of time than at sea level, the time-crunched gym-goer can get a great workout completed in as little as 30 minutes — a reasonable amount of time to squeeze in to busy days.

Simulated Altitude Training

This all sounds great – but this whole time you may have been wondering how on earth you are going to get up to altitude if you live in a sea-level city, like Toronto. That’s where simulated altitude training comes in.

Altitude training is exercising in, sleeping in, or simply inhaling the oxygen-reduced air that you find at high altitudes. Simulated altitude gyms are one of the best methods for replicating high altitude conditions at sea-level. Picture a gym that is fully-equipped with treadmills, bikes, squat racks and dumbbells but encased in a high-altitude chamber.

It’s All in The Science

The latest research on simulated altitude training shows greater improvements in body composition, overall fitness and health factors for the same amount of training at sea-level. In on study, participants saw a greater increase in muscle mass with 7 weeks of altitude training compared to participants doing the equivalent sea-level training. The altitude group saw an increase in muscle mass of 1.80% compared to the sea-level group, which saw an increase of just 0.38%. Also, the altitude group saw a significant decrease in fat mass of 6.83% compared to the sea level group, which actually increased their fat mass by 1.26%.

To read the full study, click here.

It’s time to see faster results. For more info on training at Altitude, check out our memberships and follow us on Instagram and Facebook.