Hypoxic training: what it is, how to do at home

Conditions have a big impact on your training, and by changing them, you can achieve results faster or make your training more effective. For example, you can exercise when oxygen levels are low. But why reduce its supply when exercising? Let’s understand hypoxic breathing training with a trainer and a doctor.

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What is hypoxic exercise?

Fitness trainer

“Surely many people have seen athletes training in special suits with masks. And if you’ve wondered what’s so amazing what they’re doing and why, you should find out what hypoxic breathing training (HBT) is.”

Hypoxic training has been gaining popularity lately, and it’s happening for a reason. First, it is an interesting experience that will allow you to test your body for “strength” or simply diversify the load. Secondly, such classes are becoming more accessible. Thanks to modern technology, you don’t even need to go to the mountains – you just need to put on special equipment.

We cannot fail to mention that training with a lack of oxygen is a great way to improve athletic performance, overall functionality and health of the body. Exercise develops both endurance and strength.

Such training is not only suitable for professionals, amateurs will also benefit from practicing RDT.

The very essence of the classes lies in the performance of exercises together with special breathing practices, which create stress for the body due to less oxygen supply. And this, in turn, affects the entire body. You can achieve this effect with equipment, or you can achieve it naturally.

An example of natural RDT would be exercising in the mountains at an altitude of 1500 to 3000 meters. In such conditions several factors affect a person: reduced atmospheric pressure, partial pressure of oxygen, increased ozone content and so on. During exercise at such altitude a number of functional changes occur in the organism – increase in the number of blood capillaries in muscles, number of mitochondria and their mass. If the altitude is slightly lowered (to 1200-2500 m), the strength and endurance, as well as the speed abilities of the athlete will increase during training.

It is important to realize that interval hypoxic training is different from conventional training. It is primarily a physical therapeutic method. It exposes the athlete to low oxygen levels for preventative or therapeutic purposes in a short period of time.

Why is this exercise necessary?

The first important benefit of low oxygen exercise is the development of endurance and strengthening of the cardiovascular system. Also, with proper exercise, all muscles develop well and lung capacity increases. In addition, the hormonal background and the functionality of key organs improve.

By adapting to a low-oxygen environment, the athlete becomes more productive. The endurance of the entire organism increases, and the recovery period after physical and emotional stresses is shortened.

Types of hypoxic training

All such training can be divided into two main types.

Training in a natural environment. Here, the oxygen deficit will be caused by natural factors. To do this, you will have to go up into the mountains. Moreover, the higher you climb, the less oxygen and more difficult the training.
Training with equipment. In this case, it is enough to get to a fitness center, where there are special devices that create an artificial lack of oxygen. A plus will be the ability to monitor the indicators of the body with the help of apparatuses. You can also use special respirators that reduce oxygen consumption, there are no sensors in them, but they can be worn during classes in the gym or even on a street jog.

Let’s see how to conduct hypoxic training even without equipment and a trip to the mountains. Here you will need to concentrate not only on the technique, but also on your breathing. Let’s take running as an example. Take a deep breath and hold your breath for as long as possible, but do not prevent the air from leaving your lungs. Gradually take a step.

Trainer’s tips for improving performance

Gradually increase the intensity. As we have already found out, training at low oxygen content is a stress for the body, so you need to help it adapt to this stress with all your strength. To do this, it is necessary to have patience. You should start with small loads, even if you have been going to the gym for a long time. Do not forget that you are entering a completely new and therefore unexplored environment, in which your body will have to face a new load.
Health monitoring. It is very important to monitor your vital signs during the training session and keep track of the slightest changes. As a rule, training sessions are conducted with the participation of a specialist, so if you feel uncomfortable, you should immediately inform him about your health.
Regular updating of the training program. Also do not forget that hypoxic training should be “felt” by the body, otherwise it will lose all meaning. For this purpose it is important to regularly update the training program and increase the load. Everything should be done gradually, so as not to drive the body into excessive stress.
Exercise should be systematic and conducted with an instructor. Regular training is important in any sport, and this applies to hypoxic sports as well. This type of training is more of a supplementary program that requires constant supervision by an experienced instructor. A tangible positive effect is possible if you have at least 10 sessions of such training.

What does the doctor say?

doctor-traumatologist-orthopedist, doctor of physical therapy and sports medicine FNCC FMBA of Russia

“Artificial oxygen deficiency can improve the capabilities of the body and increase athletic performance.”

A decrease in the amount of oxygen in the air leads to an instant reaction of all organs and systems. The number of capillaries in the lungs, liver and heart increases and lung volume expands. The capacity of the blood increases significantly, which allows the body to extract maximum oxygen from it. In its deficiency increases the number of mitochondria, which provide energy to cells throughout the body.

Regular hypoxic training not only increases the physical capabilities of the body, but also develops resistance to mental stress due to the activation of hormone synthesis. After exercise, concentration improves, and in the long term, aging processes are slowed down.

Despite the many positive properties, training in hypoxia has a number of contraindications. It is worth refraining from such exercises in the presence of congenital pathologies of the heart and blood vessels, as well as severe hypertension. Infectious diseases in acute form – another reason to refuse hypoxic training until full recovery.

In order to understand how well a person is disposed to the hypoxic environment, it is necessary to conduct preliminary testing. For this purpose, the supply of rarefied air is carried out through a mask, and the body’s reaction is recorded by a special sensor. If there are no contraindications, you can start training. Their intensity should increase gradually. For adaptation, you should start with small loads and constantly monitor your well-being.

It is important to remember that hypoxic training is not a separate sport. They can be used in combination with other activities to increase body endurance, as well as to normalize sleep, reduce stress and improve general well-being.