Thanks to new technology, altitude training is coming to a studio near you
I’m cruising along, breathing is a breeze and my running legs feel as if they’ll never tire. The stuff of fitness fantasy? Perhaps. But in my case, it’s true. I’ve just returned home from a few weeks running and hiking in Colorado, at an altitude of between 1,800m and 3,000m – and the gains are real. Now, I’m researching how to achieve the same performance at sea level. Perhaps you’ve heard of a pro runner or cyclist who’s relocated to a high elevation to get an edge on the competition. Or maybe you’ve wondered if it’s a coincidence that so many podium toppers live in the mountains. (It’s not.)
Training at high elevation positively affects everything from breathing efficiency and cardio endurance to overall performance. And it isn’t just for the pros; exercisers like you and I can also maximise our fitness by taking a page from the altitude playbook.
More and more tech companies and fitness studios are offering simulated altitude training – or intermittent hypoxic training – no plane ticket required. ‘Once you make it accessible to everyone, you notice that everyone can benefit from it,’ says Varun Varadaraj, owner of AirLab, a simulated altitude training studio. Have we ‘peaked’ your interest yet?
Body basics
When you’re exposed to high elevation, you experience low blood oxygen, which triggers a number of responses in your body, says Christina Buchanan, director of highaltitude exercise physiology at Western Colorado University. Changes will occur in your respiratory, circulatory and muscular systems as they work harder (much harder) to shuttle oxygen around the body. Then, when your body has adapted to that low- O²²state, it allows you to work at a higher intensity with less perceived effort, while using less energy in your workouts. This, in turn, allows you to exercise harder and for longer.
Full acclimatisation takes about 21 days of around-theclock altitude exposure, says Dr Buchanan. Some of the advantages still kick in with off-and-on O²²deprivation, though. That’s where the newer, more accessible versions of hypoxic training come into play.
Training trend
Studios offering simulated altitude training are popping up, allowing sea-level dwellers to access the health benefits of life and activity at ideal altitudes (2,500m to 3,000m). Of course, with only temporary exposure to such conditions you don’t develop the full adaptations of living 24/7 at elevation. But, says Dr Buchanan, your fitness and performance will improve.
One of the UK’s biggest altitude-training locations is Altitude Centre in London, which offers a mix of fitness classes, individual sessions and consultations. Classes include cycling and
