What is it:
Many athletes use high-altitude training to stimulate physiological adaptations that enhance performance when they return to sea level. Typically, athletes travel to the mountains to receive this performance boost. However, some studies indicate that you could achieve similar benefits in an altitude room like the one at the Apeiron Life facility in Menlo Park.
Altitude room training, also known as intermittent hypoxic training (IHT), involves exercising or spending time in an enclosed room where the oxygen levels are reduced to simulate high-altitude conditions. This type of training is used to mimic the effects of being at high altitudes, typically above 2,500 meters (8,200 feet), where the air is thinner and contains less oxygen. Altitude rooms are equipped with specialized equipment that controls and reduces the oxygen concentration in the air. Because the oxygen levels are controlled mechanically, they can be precisely adjusted to simulate any altitude, allowing for tailored training sessions without the need to travel further than your gym.
Purported claims:
Increased red blood cell production
Increase oxygen utilization
Increased skeletal muscle and cardiac health
Increase in muscle mass and decrease in fat mass
Improve general health parameters such as blood pressure
Increased weight loss
Enhanced mental resilience
What the science says:
Most research on altitude training focuses on the effects of living in the mountains and training at lower elevations (live high, train low -method). However, a number of studies have found similar effects when using “artificial altitude” or IHT.
Altitude training is most commonly used to increase erythropoietin (EPO) production. EPO is a hormone that makes red blood cells (RBC) that carry oxygen to the body. More red blood cells increase the blood’s oxygen-carrying capacity, improving oxygen delivery to tissues, including muscles. Improved oxygen transport delays the onset of fatigue but also aids in quicker recovery post-exercise by facilitating the removal of metabolic waste products such as lactic acid.
Altitude training boosts the maximum oxygen intake or VO2 max. Higher VO2 max means you can sustain higher intensities for longer periods. The best male cross-country skiers and cyclists often have VO2 max levels in the mid-90s ml/kg/min. The highest-ever VO2 max recorded for a female is 77 ml/kg/min. Higher maximum oxygen intake is another factor in better endurance and work capacity.
Altitude training could also have a beneficial effect on your heart by keeping that muscle healthier. Autophagy, the process of removing damaged cellular components, is crucial for muscle quality and function. Several studies highlight how exercise and hypoxia can positively impact cardiac function, mitochondrial health, and energy metabolism through mechanisms like autophagy and mitophagy (removal of damaged mitochondria).
A study from 2020 found that participants who trained in hypoxic conditions lost almost 7% fat mass during a 7-week training period, while those who exercised in normal conditions didn’t lose any. The same study also showed bigger gains in muscle mass compared to the same training performed at sea level without difference in strength. A small study on elite rugby players showed a small increase in upper body strength and endurance with athletes who trained in a hypoxic environmental chamber compared to athletes who trained at sea levels.
Additionally, altitude training can contribute to overall health and disease prevention for the general public. One small study with fourteen healthy men who performed treadmill exercise three days per week for four weeks in hypoxic conditions for 50 minutes had a significant reduction in metabolic syndrome risk markers such as waist circumference, preperitoneal fat thickness, and high-sensitivity C-reactive protein after training compared to normoxic group. Other studies have also shown that intermittent hypoxic training can increase the body’s capacity to use fat as fuel and improve blood pressure and lipid profile. However, a 2017 review of 24 different studies on the effectiveness of simulated altitude training methodologies at improving cardiovascular health in sedentary and clinical cohorts concluded that IHT may be beneficial for increased lipid metabolism in the short term, but it is unlikely to confer any additional advantage over normoxic exercise over the long term.
Studies have shown that people living at high altitudes are less likely to be overweight than those living at sea level. A 2014 study among enlisted members of the U.S. Army or Air Force Service members stationed at high altitudes showed they had a 41% lower hazard rate of obesity compared to those stationed at low altitudes. The purported mechanisms by which altitude exposure causes weight loss is a reduced appetite due to changes in appetite-regulating hormones and increased energy expenditure. However, it is not certain if short exposure to hypoxia can provide the same weight loss benefits as living at high altitudes.
Working out in thinner air is not just improving your physical game but also your mental. Dealing with reduced oxygen and feeling more fatigued will test your willpower and can help you be better prepared to remain focused and composed in adverse conditions. You can develop mental toughness that can be indispensable when stakes are high at work or in life in general.
Our take:
When less oxygen is available, the body has to work harder to do the same amount of work. Doing some of the weekly workouts in the altitude room could improve aerobic fitness and metabolic health without having to increase weekly exercise time, or increase the load on the musculoskeletal system. Apeiron Life altitude room is available during office hours and is usually set up at 10,000 feet but can be adjusted as requested.
Will this benefit you?
A demanding job with a lot of traveling requires good endurance and the ability to recover quickly. Working out in the altitude room could benefit anyone who wants to increase their aerobic fitness but doesn’t have more time to spend working out or traveling to high-altitude environments. It can be especially useful for minimizing fitness loss after an injury. If you’re planning a trip to high altitude for skiing, hiking, or work, a couple of sessions in the altitude room can make the transition much easier so you are already acclimatized and can reduce the risk of altitude sickness and downtime upon arriving.
If you’re still interested, here’s what to keep an eye on:
Just like training in natural altitude settings, altitude room training has an adjustment period. Training too hard, too soon, or increasing the elevation too quickly can cause altitude sickness. It’s important to gradually increase your exposure and intensity. Plus, keep well hydrated. Monitor the symptoms of altitude sickness such as headache, nausea, and excessive fatigue.
Individuals with heart conditions may experience exacerbated symptoms due to increased strain on the cardiovascular system and should check with their doctor before using an altitude room. Hypoxic conditions can add additional stress to the body, increasing the risk of overtraining and the need for more time to recover from workouts.
References and further reading:
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