What is intermittent hypoxic training?
Intermittent hypoxic training is a training or therapy, very similar to training in high altitudes. You’re intermittently giving your body lower amounts of oxygen. If you cut down the oxygen too low for too long, it could be dangerous.
By giving your body little doses of hypoxia, which is a lack of oxygen, you can create an amazing adaptation. You’re giving a small amount of stress intermittently to cause the body to rebound, adapt, and become even stronger.
Intermittent hypoxic training benefits:
1. Improved performance
2. May help with chronic lung disease
3. May help with bronchial asthma
4. May help with hypertension
5. May help with diabetes
6. May help with brain damage
7. May help with radiation toxicity
8. Increases your antioxidant network
9. Increases the number of mitochondria
10. May increase the number and size of red blood cells
11. Helps release excessive amounts of calcium from the cell
12. Increases oxygen to the tissues
13. Decreases oxidative stress
How to do intermittent hypoxic training:
• You can get intermittent hypoxic training equipment such as a small mask that fits over your nose and mouth. The mask restricts air and has different settings that will simulate different altitudes. You may start at 3,000 ft and slowly work your way up to 19,000 ft.
Options
DIY:
DIY Altitude Simulation:
While hypoxic generators and masks can be expensive, there are more affordable ways to create a hypoxic experience:
-
Reduced Breathing Techniques: Techniques like Buteyko breathing, which emphasizes breathing less, can mimic low-oxygen conditions.
-
Apnea Walks: Hold your breath while walking a short distance to challenge your body to tolerate reduced oxygen.
VLA Comment: Seems like Pranyama is Natural Hypoxic Training (who knew???)
Breath-Hold Training
Breath-hold exercises are an accessible starting point for IHT. Begin with practices that you can record your time and monitor your progress. It’s the best way to train because you’ll see how quickly you can improve.
-
Example Exercise: Start with slow breaths in and out through the nose at 4 seconds inhales and 4 second exhales. Then increase your speed to faster (but full) breaths. After 90 seconds, let out all the air and hold after the exhale.