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

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


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

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

Accelerate Your Fitness Goals: The Power of Personalized Coaching

Achieving your fitness goals is a journey that often comes with its fair share of challenges. While some individuals opt for a one-size-fits-all approach to exercise, others choose the path less traveled – personalized coaching. In this blog post, we’ll explore why working with a coach on a personalized fitness program can be the key to reaching your goals faster and more effectively. It’s time to accelerate your fitness goals…


1. Tailored to Your Unique Needs

One of the most compelling reasons to work with a coach is the level of personalization they provide. Unlike generic workout plans, a coach takes the time to understand your individual goals, fitness level, and any specific limitations or preferences you may have. This tailored approach ensures that every aspect of your fitness program is designed to maximize your progress.

personal training trial session toronto

2. Expert Guidance

A coach brings a wealth of knowledge and experience to the table. They understand the science of exercise, nutrition, and the nuances of goal setting. With a coach by your side, you receive expert guidance that helps you avoid common pitfalls and make informed choices, making your fitness journey more efficient.

3. Accountability and Motivation

Staying motivated and accountable can be a significant challenge on your own. Coaches act as your support system, providing encouragement, tracking your progress, and holding you accountable for your actions. This constant support can help you stay on track and push through any plateaus that may arise.

4. Adaptation and Progress Monitoring

Fitness is a dynamic process, and what works today may not work tomorrow. A coach continuously adapts your program as your fitness level evolves. They monitor your progress, make necessary adjustments, and ensure you’re always working towards your goals, no matter how they may change over time.

5. Time Efficiency

With a personalized program, every minute you spend in the gym or working out is optimized for your benefit. There’s no need to waste time experimenting with different routines or guessing which exercises are best for you. Your coach has already done the legwork, ensuring you get the most out of your precious workout time.

6. Injury Prevention

A well-designed fitness program considers your individual strengths and weaknesses, reducing the risk of injury. Coaches provide you with exercises and techniques that align with your body’s needs, helping you stay injury-free and maintain a long-lasting fitness routine.

Working with a coach on a personalized fitness program is a surefire way to accelerate your fitness goals. With tailored guidance, expert knowledge, motivation, and a watchful eye on your progress, a coach ensures that every effort you put into your workouts is as effective as possible. So, if you’re eager to see faster and more sustainable results in your fitness journey, consider investing in the power of personalized coaching, and unlock your full potential.

Accelerate Your Fitness Goals with Personalized Coaching at Altitude Athletic Training

Back To The Basics: What is Altitude Training?

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. 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

How to Know You’re Prepared to Tackle Mount Everest Summit

Standing at the pinnacle of the world on the summit of Mount Everest is a dream for many, but it’s a dream that comes with an immense commitment. Preparing for the Everest summit is a formidable challenge that demands physical endurance, mental fortitude, and a deep appreciation for the mountains. In this blog post, we will explore the key signs that indicate you are ready to tackle the monumental task of reaching the summit of Mount Everest.


1. Physical Fitness and Training

The first and most crucial sign of readiness is your physical fitness. To conquer Mount Everest, you should have an extensive history of high-altitude climbing, preferably with successful ascents of other peaks. Your body should be well-adapted to the extreme conditions, and you should have undergone rigorous training, including strength and endurance exercises, cardiovascular workouts, and altitude-specific training.

Facilities like Altitude Athletic Training in Toronto simulate high-altitude conditions, helping your body adapt to reduced oxygen levels and building the necessary cardiovascular endurance for Everest’s extreme altitudes.

2. Mental Resilience

Mount Everest poses numerous mental challenges, including extreme cold, isolation, and the constant threat of danger. To succeed, you should be mentally resilient, capable of making quick decisions under pressure, and able to stay calm in high-stress situations. The ability to manage fear and anxiety is crucial.

3. Altitude Experience

Experience at high altitudes is a key indicator of readiness. Climbers should have experience ascending 6,000-meter peaks and, preferably, an 8,000-meter peak. This experience not only exposes you to the physical demands of high altitudes but also helps you acclimatize and understand your body’s response to lower oxygen levels.

Spending time in a hypoxic chamber helps your body adjust to lower oxygen levels, replicating the conditions you’ll encounter on Everest. This experience contributes to better altitude tolerance and an understanding of your body’s response.

4. Technical Skills

Mount Everest demands technical climbing skills, including the use of crampons, ice axes, ropes, and navigation equipment. Being proficient in these skills is essential, as Everest’s summit routes involve challenging terrain

5. Adequate Gear and Resources

Successful Everest summiteers come prepared with high-quality gear, experienced Sherpa support, and a reliable expedition operator. Ensure you have the best gear and resources available to increase your chances of a safe and successful ascent.

6. Support Network

Having a strong support network of fellow climbers, guides, and support staff is invaluable. Teamwork and trust among climbers and support personnel are essential for a successful Everest expedition.

7. Mental Preparedness

Before embarking on your Everest expedition, it’s crucial to have a clear understanding of the risks and challenges involved. Mental preparedness involves acknowledging the dangers and understanding the need to turn back if conditions become too perilous. Altitude Athletic Training encourages mental preparedness by exposing you to challenging conditions in a controlled setting.

8. Passion and Dedication

A genuine passion for mountaineering and a deep dedication to reaching the summit of Mount Everest are powerful motivators. Your love for the mountains and the challenge should drive you through the most challenging moments.


Standing on the summit of Mount Everest is a monumental achievement that requires exceptional physical and mental preparation. Recognizing these key signs of readiness is crucial to ensure a safe and successful ascent. Keep in mind that your safety and the safety of your team should always be the top priority. If you possess the experience, physical and mental strength, skills, and resources necessary for the Everest summit, and if your heart yearns for the challenge, you may indeed be ready to embark on the awe-inspiring journey to the top of the world’s tallest peak.

Let’s talk about how hypoxic training can boost your longevity. Schedule a time to meet with one of our expert Altitude coaches.



4 Common Misconceptions about Altitude Training

Altitude training has been around for a while – ever since the 1968 Mexico Olympics. Despite its long history, it remains relatively unknown, especially here in North America. This is because altitude training has been used only exclusively by the pros. Only recently has the technology become more accessible to everyday athletes. Because of how elusive it is, we have come across some misconceptions about altitude training. Here are 4 of the most common ones we’ve heard:

1. It’s only for people who are planning to race at altitude

No, altitude training is not just for people competing at altitude. It’s also for people looking to improve their athletic performance at sea level, specifically increase their VO2 max, aerobic capacity and power output.

Look at it like resistance training, but for your endurance. Reducing the oxygen percentage in the room is like adding resistance to your workout. And building that kind of training into your program will improve (or at the very least, maintain) performance at any elevation.

2. Altitude training is dangerous

We commonly get the question – “Is altitude training safe? There are risks associated with any form of physical activity – whether it be hot yoga, a high intensity spin class, or a run around the neighborhood. The same goes for training in a simulated altitude environment. To reduce risk as much as possible – members are assessed and screened before entering the altitude room. During training, members are given carefully regulated programs based on their conditioning. Additionally, members are always under supervision from trained coaches. Heart rate monitors and pulse oximeters are used regularly to monitor exertion.

Of course, not all forms of exercise are safe for everybody. And altitude training isn’t recommended for people who are pregnant, have breathing problems like asthma, have high blood pressure or other serious medical issues.

3. But I’ll lose strength and power exercising at altitude

Training in reduced oxygen typically means you are unable to reach the same levels of ‘intensity’ as you can at sea level. It is this stress of hypoxia on the body that stimulates it to be more efficient in using oxygen and providing energy to active muscles, improving aerobic conditioning and endurance. Continuous exposure to high altitude will cause you to lose power. But, when you combine simulated altitude training sessions (2-3 per week) with your regular strength and power sessions at sea level – you can maintain, and actually boost, your strength and power levels no problem.

4. I’ve heard that you are supposed to sleep in an altitude tent. Why exercise?

Altitude tents are designed for the “live high, train low” model. This method of training (sleeping at altitude) is commonly used by athletes to increase their red blood cell count and improve overall performance.

For those of us living at sea level, and who aren’t professional athletes – altitude tents can become impractical. We don’t have the benefit of naturally ‘living high’ and it can be hard to get the most out of an altitude tent – which you should be using for 4 weeks, 16 hours/day while maintaining training. See here.

A great alternative is simulated altitude training, which follows the “live low, train high” model. You already live low, and perhaps mostly compete low. Training high gets the job done quicker (2-3 sessions per week is usually recommended) and it’s much easier to convince your partner about heading to the gym than sleeping in a tent.


So now hopefully you can answer the question “Is altitude training safe?” And if you have any other questions about altitude training and memberships at Altitude, please contact us at or book a coach consult here.

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