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WHAT IS ALTITUDE TRAINING?
Altitude Training, also known as Hypoxic Training, involves breathing low oxygen air in order to increase athletic performance, pre-acclimatize to high altitudes, and improve health and wellness.
Exposure to low oxygen air forces the body to adapt by making more effective use of oxygen, which results in greater oxygen delivery to the muscles, tissues, and brain. This translates to better physical performance at both high altitude and sea level, as well as a greater overall tolerance for high altitude locations.
THE EFFECTS OF ALTITUDE TRAINING
The following physiological benefits have been shown to occur as a result of altitude training:
Decreased Resting Heart Rate (RHR)
Decreased Blood Pressure (BP)
Increased Ery..thropoietin (EPO) Production
Increased M-aximal Oxygen Consumption (VO2 Max)
Increased Lactate Threshold
Increased Mitochondrial Production
Increased Fat Metabolism
HOW LONGFIAN SIMULATES ALTITUDE
LONGFIAN systems generate normobaric hypoxic air to replicate the oxygen levels found at altitudes up to 21,000ft/6,400m. This is achieved by drawing in ambient air, separating oxygen molecules to meet the desired O2 percentage, then outputting a continuous flow of fresh, filtered, hypoxic air for breathing. This allows altitude training to be performed anywhere on Earth, even at sea level!
THE 3 METHODS OF ALTITUDE TRAINING
1.EXERCISING AT ALTITUDE
INTERMITTENT HYPOXIC TRAINING (IHT)
THE BENEFITS
IHT enhances both aerobic and anaerobic performance, leading to increased speed, power and faster recovery time.
WHO IT’S FOR
Athletes wanting to improve their performance, mountaineers training for high altitude expeditions, and anyone wanting to improve their fitness.
HOW IT’S PERFORMED
By exercising in an attitude chamber, or while wearing a training mask attached to a Hypoxico altitude generator.
2.SLEEPING AT ALTITUDE
PROLONGED HYPOXIC EXPOSURE (PHE)
THE BENEFITS
PHE is very effective for pre-acclimatizing to high altitude, as well as an excellent method of improving endurance through a "Live high, train low" routine.
WHO IT’S FOR
Mountaineers planning a rapid ascent, athletes wanting to improve their performance, and anyone travelling to high altitude locations.
HOW IT’S PERFORMED
By sleeping in an altitude tent attached to a Hypoxico altitude generator, or in a bedroom converted to an altitude chamber.
3.ALTERNATING ALTITUDE
INTERMITTENT HYPOXIC EXPOSURE (IHE)
THE BENEFITS
IHE improves wellness, aids in certain therapies, and allows athletes to improve their performance, even while injured.
WHO IT’S FOR
Anyone - injured or healthy - wanting to gain the health and performance benefits of altitude training.
HOW IT'S PERFORMED
By holding a training mask attached to a Hypoxico generator, and then alternating between placing the mask on and off at timed intervals.
Hypoxic generator
Our hypoxic generator gets CE certificate.
Widely applied in gym, sports training center.
Improve muscular endurance, it is suit for matching tent or mask to exercise, also use it to make room keep an simulated altitude.
The hypoxic purity is 9%-20.9%, simulated altitude is 0-6500 m. We also have mask tube buffer bag to match hypoxic generator to use.
How to use an Altitude Tent or Canopy for Simulated Altitude Training
Typical 8-week schedule for building speed and endurance using an altitude tent or Snowcap sleep canopy.
While normal air has 20.9% oxygen, when you do altitude training, you will be sleeping anywhere from 17% down to about 12% oxygen. Ideally you should sleep at high altitude every day, but don’t worry about an occasional day off.
The altitude training schedule builds over a month to a maximum altitude between 10,000 and 14,000 feet (3000 to 4300 meters). This is higher than most literature recommendations, but we have found that higher altitude helps compensate for only getting 8 hours per day of altitude exposure. If you tend to sleep fewer hours, you can increase your hours at altitude during the day by wearing an altitude training mask while you do desk work or watch TV.
Sleeping in an Altitude Tent: The Acclimatization Phase
During the first four weeks, the acclimatization phase, you are sleeping in the altitude tent at progressively higher altitudes. We recommend starting at a medium altitude around 5000 feet (1500 meters) and building up 2000 feet per week. Some people can start higher or progress faster, and others might go slower. If you go to high too fast, you will find it difficult to sleep. Your heart will be beating hard, and you will be restless.
If you are using a fingertip pulse oximeter to measure the oxygen saturation in your bloodstream (SpO2), you should aim for an SpO2 of about 90% while you are in the altitude tent. At this level, your body will be calling for more red blood cells by generating EPO, the blood growth factor hormone.
It is normal to feel feel somewhat fatigued during the first couple of weeks using an altitude tent. Try and maintain your regular training schedule. You should feel stronger and start gaining speed and endurance after the third or fourth week. Be patient because it takes several weeks to generate new red blood cells and for those red blood cells to mature into oxygen-carriers.
Sleeping in an Altitude Tent: The Build-Up Phase
Weeks 4-8 are what we call the build-up phase. By now, you should be able to train at a level beyond your usual capacity and begin to see speed and endurance gains. This is when your muscles really begin to leverage to your new aerobic capacity and higher VO2 Max. Train aggressively during this phase to get the most out of your altitude adjustment, but as usual, be sure to get enough rest and recovery to avoid overtraining. You can continue beyond 8 weeks, but eventually you will reach a new plateau.
Rest and Recovery While Doing Altitude Training
Even though you are getting less oxygen at night, your rest and recovery is not impacted as much as it might seem. In fact, once you are acclimatized, you might even feel better after hard workouts. This is because your body has learned to compensate for lower oxygen conditions, and your muscles are receiving more oxygen during work intervals. As a result, stress and damage at the cellular level might be reduced, compared to your normal workouts. In other words, if you used to be wiped out after your hard workouts, when you are using an altitude tent, you might not feel so bad, so you don't have so much to recover from.
