FAQs on Altitude Training
What is Simulated Altitude training?
Exercising at altitude with reduced oxygen saturation in the blood means that the muscles have to be more efficient with what limited oxygen is available to them. An increase in mitochondrial density and capillarization of the muscle help produce more energy and deliver more oxygenated blood to the deeper muscle enabling you to work aerobically for longer and at higher intensities.
What is VO2 max?
VO2 max is the maximum amount of oxygen one can utilize during exercise. VO2 max is a metric used to measure the aerobic endurance or the cardiovascular fitness of a person. The unit of VO2 max is ml/kg/min.
What is the preferred VO2 max?
The average (inactive) male has a VO2 max of about 35 to 40 mL/kg/min, and the average female scores approximately 27 to 30 mL/kg/min.
Elite male runners have shown VO2 max of up to 85 mL/kg/min, and elite female runners have scored up to 77 mL/kg/min.
A good VO2 max for a 25-year-old male is 42.5-46.4 mL/kg/min, while a good value for a 25-year-old female is 33.0-36.9 mL/kg/min.
How to train for hiking at altitude?
If you were to go hiking, it should be noted that you must first adjust to this environment. If you haven't been trained in this setting, this may be a problem. You should begin your training in an atmosphere that provides the same or equivalent atmospheric pressure to an altitudinal feeling. Remember to use altitude gear to get ready for it. Try this for 3-5 days in a week while you’re working out. Sleep in an Altitude tent for few days before you start hiking. This helps you acclimatize better for the environment you are about to enter.
Why do athletes train at high altitude?
Athletes from many sports have used high altitude training to practice for a major match or game, not only when the event is high. They do that because at higher altitudes the air is "Thinner." This means that less molecules of oxygen per volume of air exist. Each breath taken at high altitude provides less of the working muscles needed. To make up for the oxygen decrease, one of the body's hormones, erythropoietin (EPO), activates produces more red blood cells to assist the muscles in oxygen delivery.
Not everyone stays close to the mountains to train at altitude. We as Altitude specialists bring the mountains down to you through our simulated Altitude training Facilities and Equipment.
How to train for high altitude cycling?
Altitudinal Based Gyms/Ambience- It is recommended that they arrive at altitude three weeks before an incident. If they are incapable of moving to this stage, they go to altitudinal based gyms such as Altipeak that can provide the environment.
Sleep at High Altitudes (9.000 meters or more) and practice in Low Altitudes (sea level is preferred). What is the reason? More power can be produced at sea level and a better training stimulus can be obtained. But your body is being forced to build more red blood cells that carry oxygen and increase your efficiency by sleeping high. Sometimes we don't get higher sleeping altitudes so prefer to use Altitude-based sleeping pods that can boost your oxygen level.
Keep yourself Hydrated- When pulling in high heights, you will lose a lot of fluid and you won't understand that. Sweat does not settle on your skin but quickly evaporates because of the low humidity.
Go slow on first day- If you increase your efforts slowly, you can take a high altitude challenge. Don't ride the first few days fast.
How do athletes train at high altitude?
Athletes either go directly to higher altitudes to boost their stamina, or go to Altitude-based gyms to provide the same environment. Because oxygen is lower in this atmosphere and to increase the same, your red blood cells are forced to produce more that will make your body healthy.
Thus, athletes tend to do exercises such as running, cycling, yoga, sleeping and doing other activities at such altitude or similar location, which helps to improve their endurance.
How to change altitude on a training mask?
A training mask does not simulate an Altitude set up rather it only cuts down the air making it difficult for you to breathe. This method is not recommended by Industry experts as it causes asphyxiation. Training Masks are often used as a fashion statement and they are extensively hyped.
What are the benefits of a training mask?
There are no benefits to a training Mask. It Does not cause the body to physically adapt to create more red blood cells. It does not simulate altitude but works like a respiratory training device.
However a mask based Altitude training Simulated system like the Alti i1 – (link of the product) helps to simulate the altitude and provides the same benefits of training or living in the heights of Colorado – 6800 ft.
Are training masks effective?
Elevation masks do not promote altitude training. The masks use a valve mechanism to reduce airflow to the lungs, which allows you to breathe deeper as compared to normal breathing. You do not get the control of oxygen content entering your lung, you only control the overall air flow. The composition of air remains the same which is 20.9% oxygen, 78.09 Nitrogen. That is what are called "restricted air exercise" or "inspiratory muscle exercise."
Our Mask based altitude training generator Alti i1 gives you the advantage to control the oxygen content from 12% to 15% and our Oxywise generator is capable of supplying 40% oxygen for recovery after a session.
How to simulate high altitude training?
You can stimulate your training without even going to high altitude. How? Here are two choices for high-altitude training that you can do, either yourself or a group of other athletes.
A hypoxicator or an oxygen mask is a device used to breathe low-oxygen air during preparation, also known as hypoxic exercise. It should not be mistaken with hyperoxic workouts, where high oxygen air is inhaled.
Sleeping pods- The prolonged exposure to the hypoxia (low oxygen in air) at night means living at altitude with daily physical work-outs at sea level. The effect is that athletes can establish the performance improvement of the hematology (blood) inherent in altitude training and can optimize high intensity training, thereby improving muscle and skeletal changes leading to speed increases. Most conveniently, it helps athletes to simultaneously improve speed and stamina.
We have a range of Altitude generators for different capacities.
Where to train at altitude?
Altitude training is practice for many weeks at high altitudes, usually over 2,400 meters above sea level, by some elite athletes, although this is more usual at moderate altitudes due to the lack of suitable high altitude locations.
You can also train yourself at "Altitudinal Based Gyms" like Altipeak in Ireland. Such gym gives the same atmosphere as high altitudes. We also have equipment such as Alti machines, training masks, sleeping pods and many more relevant equipmen that help to increase stamina and endurance.
Where do I buy altitude training equipment?
It is quite important to understand the specifications of an Altitude training equipment. At Altipeak International we give you the flexibility to configure your Training Machinery.
We offer plug and play machinery as well.
How long will altitude training last?
The best times to reach high altitude competition by sea-level athletes are either within 18 hours of action or within 7-10 days of competition. Plan altitude training 4-6 weeks before competition.
The most problematic schedule arrives two to four days before the case, because in this time you will more likely feel the impact of disturbed sleep, traveling exhaustion and dehydration. But With our Oxywise chamber we help you recovery safely at 40% oxygen content that is integrated into our system.
Is altitude training illegal?
No, it's not illegal. It is rather legal, since people living at high altitude are more stable and robust than people living at sea level. Such training facilities are rendered and legally available to balance the gaps between the two tiers. Training centers such as Altipeak help people lift their level to those who already live high and motivate them to achieve their goal.
In all sports, altitude simulation is legal and healthy. It has been investigated by the World Anti-Doping Authority and declared that altitudinal training would be the standard of playground for athletes who cannot live or practice for high places.