Hypoxic training has been used in sports since the last century, but only for a few years it has gained more interest. Hypoxia is a phenomenon in which the atmospheric pressure decreases with increasing altitude. This makes high- altitude training very beneficial for many processes in our body! Check how it works.

Contents:

  1. Hypoxic training: what is it?
  2. Hypoxic training - equipment: chamber, tent, hypoxic mask
  3. Hypoxic training: for whom it is intended
  4. Hypoxic training: contraindications
  5. Hypoxic training: effects

High- altitude training (hypoxic) is a training method initiated in our country by Feliks "Papa" Stamm in the 1950s. The Polish boxing legend came up with the idea of ​​spreading hypoxic training during training at Hala Gąsiennicowa (1500 m above sea level).

The atmospheric pressure drops in proportion to the increase in altitude above sea level. Workouts taking place at high altitudes, where the oxygen content in the air is significantly reduced, ultimately improve the body's exercise capacity when it is already under low pressure conditions. Such training is popular especially among runners.

But today you don't need to go to the mountains anymore to experience alpine training. Special hypoxic chambers have been created, in which you can practice hypoxic training without having to go to the mountains.

Hypoxic training: what is it?

Training in a hypoxic chamber imitates the conditions of altitude training. In the chamber, while maintaining normal pressure, the oxygen is reduced to levels that occur up to a maximum of 6,000 meters above sea level.

During hypoxic training, interval training is most often performed on a stationary bike or treadmill, but beginners can start with smaller stimuli and a steady training pace. It is important to enter the anaerobic threshold later, because only anaerobic exercise can give positive training effects. Such training should take place 2-3 times a week.

When it comes to the types of hypoxic training, there are five types: Live High - Train High, Live High - Train Low, Live Low - TrainHigh, Intermittent Hypoxic Exposure, Intermittent Hypoxic Training.

Training in a hypoxic chamber forces our body to adapt to the harsh oxygen conditions in the mountains. As a result, the circulatory and respiratory system is provoked to work harder with a smaller oxygen supply at the same time. This, in turn, increases the ability of the muscles to transport oxygen and excrete it. Hypoxia also increases VO2max, i.e. maximum oxygen uptake during maximum physical exertion. In other words, hypoxia increases your VO2 max.

For the mechanism of increasing aerobic capacity to be activated, the endocrine system must respond positively to the hypoxic exertion. Then, the liver and kidneys should produce erythropetin - glycoprotein hormone (EPO), whose task is to stimulate the bone marrow to produce red blood cells.

In the mountains higher than 1500 m above sea level the most favorable effects of hypoxia can be observed. At high altitudes, oxygen levels drop by about 20%, resulting in poorer oxygenation and an increase in red blood cell production. However, you cannot exaggerate with the duration of such an effort, because the higher we train, the more stress we experience.

Hypoxic training - equipment: chamber, tent, hypoxic mask

Today you don't need to go to the mountains to do hypoxic training. It is enough to use the equipment intended for this purpose, such as a hypoxic mask, a hypoxic tent or a hypoxic chamber.

  • Hypoxic mask - it is a mask that limits the access of air to the lungs. Such masks cost about PLN 300.
  • Hypoxic tent - designed for sleeping. During sleep, the processor generates "mountain air" according to the principle "sleep high, train low". Sleeping in a hypoxic tent should last for several weeks. Only after this time, it can bring us satisfactory results.
  • Hypoxic chamber - a hypoxic chamber is a place where a specific altitude training is performed in conditions of lower oxygen concentration in the air.
Important

Hypoxic masks are questionable equipment intended for high- altitude training. Specialists emphasize that hypoxic masks do not generate oxygen-poor mountain air, but only block the supply of oxygen to the body. It does not bring the same results and cannot be treated as a worthy replacement. Hypoxic masks will bring positive effects only in the work of the diaphragm and intercostal muscles, which are responsible for inhalation.

Hypoxic training: for whom it is intended

Altitude trainingis intended for all those who want to effectively improve their strength and endurance. Training in a hypoxic chamber is recommended primarily for athletes practicing sports, in which there is an increased transport of oxygen and a significant acceleration of metabolism. Well-conducted altitude training allows you to improve the work of both of these processes.

Thanks to the improvement of oxygen metabolism, an increase in erythropoietin and the acceleration of mitochondrial processes, i.e. the formation of ATP, energy production increases both during aerobic and anaerobic exercise.

Sports in which altitude training will be applicable include:

  • running
  • martial arts
  • crossfit
  • cycling
  • rowing.

Hypoxic training can also be a good idea for convalescent athletes, as it allows you to achieve quick performance effects in a relatively short time.

Remember!

During or before high altitude training, you need to remember about the increased supply of carbohydrates and antioxidant vitamins, supplementing iron deficiencies, if you have any, and not allowing dehydration of the body.

Hypoxic training: contraindications

Contraindications to altitude training are certainly diseases of the cardiovascular system (e.g. hypertension) and diabetes. People who struggle with serious complaints of respiratory failure should also not undertake hypoxic training.

Side effects of hypoxic training can include stress, sleep disturbances, and slower regeneration of the body. Not every athlete will also feel a significant improvement in the condition of the body, because it is genetically determined.

Hypoxic training: effects

Effects that can be observed after regular practice of hypoxic training include:

  • increase in VO2 max.
  • increase speed and power
  • increase endurance and muscle strength
  • larger vital surface (volume) of the lungs
  • more mitochondria
  • increased enzyme activity in muscle cells
  • lowering blood pressure
  • lowering your resting heart rate
  • fatigue reduction
  • maintaining good circulation during recovery.

Category:

ABC of exercises