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.
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 info@altitudeathletictraining.com.
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.
Conclusion
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.
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 info@altitudeathletictraining.com or book a coach consult here.
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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.
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
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
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.
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
By this point, you’ve likely scrolled past your fair share of social media pics backdropped by the mysterious Peruvian city in the sky—aunts and uncles communing with shaggy llamas, friends clambering up dirt paths, workmates teetering on a stone outcropping, peering down at the ancient city.
Machu Picchu is one of the most visited tourism destinations in the world. On average, it attracts close to 1.2 million visitors a year and was voted one of the new seven wonders of the world in 2007. The site has become so popular that the Peruvian Ministry of Culture, in an attempt to preserve the site, has had to set a limit of 2,500 tourists entering the citadel a day.
The site’s popularity, however, significantly underplays the effort it takes to get there. At nearly 8,000 ft. above sea level, Machu Picchu is perched amongst one of Peru’s highest mountain ranges. Meaning whichever route you take to reach the Inca Citadel, you’ll have to deal with some major altitude adjustments.
Before embarking on your Inca adventure, check out these potential pitfalls to ensure you’re prepared for the trip.
Feeling funny?
The most pressing concern when ascending to high altitude—defined as any height above 8,000 ft.—is altitude sickness. This occurs when the body doesn’t have enough time to adapt to decreased air pressure and oxygen levels. Symptoms include dizziness, fatigue, shortness of breath, and loss of appetite.
While not everyone who hikes to Machu Picchu will be afflicted by altitude sickness, those who are may see their Inca adventure come to an abrupt end. To prevent this from happening, take Diamox one to two days before starting your hike. The medication helps reduce symptoms and eases the adjustment to altitude.
It’s also a good idea to take the hike slow. Your body needs time to acclimatize to the altitude. To help with the acclimatization process and to make sure you have enough energy, keep yourself well hydrated and fed throughout the hike. The porters cooking your meals should help with this, but it’s still a good idea to throw a hydration pack in your bag and some high calorie snacks.
If you do start to experience symptoms, stop and rest for at least a day. If they don’t go away, it might be time for you to turn around.
Choose a trail, any trail
There are many ways to get to Machu Picchu. The most popular is the Inca Trail, a four-day, three-night hike through lush cloud forests, ancient Inca ruins, and majestic Andean peaks. In 2002, however, the Peruvian Ministry of Culture introduced permits for the trail, limiting the number of people to 500 a day (approximately 300 of those permits are allocated to cooks, porters, and guides, leaving only 200 for tourists).
To hike the Inca Trail, you have to book it months in advance. It isn’t a particularly long hike, spanning only 40 kilometres, but it is straight up some steep Andean paths. The trail hits its peak at Dead Woman’s Pass (named after the crests that resemble a woman’s supine body) standing 13,828 ft. above sea level.
If you weren’t able to secure a permit, don’t worry. There are other options. The Salcantay Route is much easier to book and just as scenic. Taking anywhere between five to eight days, this mule-assisted hike passes by the 20,500 ft. Mount Salcanty, one of the most sacred peaks in Inca religion.
You pass Mount Salcanty at an altitude of 15,000 ft. before plunging into a subtropical cloud forest, eventually passing the ancient Incan ruins of Llactapata, nearly as rewarding a sight as Machu Picchu.
If you’re looking for a more moderate hike—one that involves a train—try The Lares Route. Taking between three to five days, this trek leads you through the Lares Valley, home to Peruvian locals who still practice Inca traditions like raising herds of llamas and weaving cloth. Along the way, you pass by the 18,000 ft. Mount Veronica and a number of high-altitude Lakes. The trail ends near the Ollantaytambo ruins, only a short train ride away from Machu Picchu.
Dress for the weather…all of it
The higher you ascend, the more the air pressure decreases and the further apart the air molecules spread, causing the temperature to drop. Yet, in the case of Machu Picchu, you may also experience a scorching midday sun that has you sweating through your jacket. To deal with the swings in temperature, wear layers. This way you can shed them as you hike.
When you book your trip, be wary of the time of year. End of November to beginning of April is Peru’s rainy season. Many of the trails are closed between these months, but in case you do manage to book a hike during this time of year, bring a waterproof rain jacket and tent fly. You never know when you might get caught in a downpour. Starting each morning’s hike soaking wet is a surefire way to catch a cold.
Get in shape!
This one should be obvious, but if you’re going to attempt a four-day hike at high altitude make sure you’re physically prepared. You don’t want to be the person gasping for breath after the first couple hours. Not only will it ruin the experience but it will hold back the group.
In order to prepare for the hike, focus on cardio exercises like running, walking, and swimming. Try to introduce these exercises into your daily routine a few months before your trip. And if you really want to be prepared, come in for a workout at Altitude Athletic Training in Toronto.
We can help make sure you’re training effectively to resist fatigue and maintain high energy on your trek. Exposure to the altitude environment will help you pre-acclimate to reduce and prevent symptoms of altitude sickness. You can find some more benefits here: Hiking, Climbing and Mountaineering. Machu Picchu will feel like a walk in the park after working out with us.
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.
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: 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.
