How Altitude Training Rooms Can Help Your Workout

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My legs—and lungs—are burning as I pedal. The biking interval’s solely 10 seconds lengthy, nevertheless it positive feels just like the clock is shifting in sluggish movement. Coach Mauricio Andrade stands in entrance of me, providing help that’s motivating however agency. There’s not an opportunity he’ll let me decelerate or slack off.

When he lastly calls time and I ease up my cadence, I look round to the view of snow-capped peaks. That, and the skinny air, have momentarily transported me to a spot like Leadville, Colorado or Cusco, Peru, at an altitude of about 10,000 ft.

But as soon as I’m mercifully completed with my 2 rounds of 10 high-intensity intervals, I’ll step exterior, inhale deeply, and get again in my automotive to drive to my house on the North Side of Chicago. That mountain view? It’s a wall-sized decal.

I’m figuring out this morning within the altitude chamber at Well-Fit Performance, a coaching hub for lots of the metropolis’s triathletes and different endurance athletes. In addition to countless swimming pools, strength- and functional-training tools, and a full complement of treadmills and bike trainers, Well-Fit has now put in one of many few altitude chambers within the nation, and the primary within the area. 

The facility’s costly compressors primarily suck the oxygen out of the air, simulating a few of what I’d expertise if I hiked to Machu Picchu or ran the Leadville 100-miler. There are 2 different girls close to me, doing their very own exercises on top-of-the-line Woodway treadmills; after I catch my breath sufficient to speak with them afterward, I be taught they’re coaching for a trek in Kathmandu.

If I go to the room often—twice every week for 4 to eight weeks—I simply would possibly see my race occasions come down and my health stage attain new heights, Well-Fit’s proprietor and head coach Sharone Aharon tells me. “There’s such enormous benefit to training at altitude, at high intensity,” he says. “If I say one sentence about it, you train less and you gain more.”

Why athletes practice at altitude

For a long time, elite endurance athletes have headed to the mountains for altitude coaching. Because there’s much less oxygen within the air to start with—and fewer atmospheric stress pushing it into athletes’ veins—their our bodies reply by boosting the manufacturing of pink blood cells. The impact is short-term, in order that they must time it proper. But once they then head again right down to sea stage for competitors, these diversifications ship hard-working muscular tissues an augmented provide of oxygen to energy every contraction.

The drawback is that sweating in thinner air isn’t simply more durable for us mere mortals, it’s additionally more difficult for the likes of marathon champions like Shalane Flanagan. You simply can’t pedal as laborious or run as quick at larger elevation. So athletes have to search out different methods to push their our bodies to the restrict, says Andrew Subudhi, PhD, professor and chair of the division of biology on the University of Colorado Colorado Springs, who’s studied the results extensively.

That’s why a protocol known as “live high, train low” was developed. Athletes usually sleep within the mountains, then descend to knock out laborious exercises. Or, rooms just like the 1 at Well-Fit are typically utilized in reverse, to imitate decrease elevations—growing the oxygen within the air so athletes can reap altitude’s advantages to their blood however nonetheless push themselves at sooner paces. In reality, that’s the first function of the same chamber on the U.S. Olympic Training facility additionally in Colorado Springs, Subudhi says.

Those of us caught close to sea stage, and with no price range for altitude camp, must take a unique method, corresponding to 1 known as intermittent hypoxic (aka low-oxygen) coaching. That means doing most of your exercises in regular air, however heading “higher” for brief bursts of actually laborious efforts. And that’s what rooms just like the 1 at Well-Fit are designed for: “We brought the altitude to the everyday person,” Aharon says.

What the science says

Scientific analysis has proven help for such coaching plans. In 1 research, runners who did 2 powerful periods per week in a low-oxygen chamber for six weeks improved how lengthy they might run at a comfortably quick tempo by 35%, whereas those that did the identical sort of speedwork in common air confirmed no enhancements. In one other, cyclists might full extra back-to-back sprints after 4 weeks of training in air simulating about 10,000 feet, an enhanced potential to work laborious repeatedly that Aharon calls having “more matches to burn.”

Interestingly, simulated altitude doesn’t appear to work precisely the identical method as the true deal. Most of the low-oxygen chambers, together with the 1 at Well-Fit, do skinny the air however don’t change the air stress. Athletes in these research didn’t present adjustments of their pink blood cell depend, which means the coaching is working in one other method, one which scientists are nonetheless attempting to untangle.

“Some of the speculation is that maybe it’s changing how efficiently your body uses the oxygen, or maybe it just changes how your nervous system is driving the muscles independent of the oxygen,” Subudhi says. And then there’s notion, which has an actual impact in your efficiency. In different phrases, if you suppose one thing’s going to let you run or bike for sooner or longer, it simply would possibly.

Whatever the mechanisms, Aharon says he’s skilled the advantages personally. During a current 1/2 Ironman—a triathlon with a 1.2-mile swim, 56-mile bike journey, and a 13.1-mile run—his final 10 miles on the bike had been the quickest. He wasn’t as well-trained total as he would have preferred, he says, however he believes his twice-weekly altitude periods offered the additional oomph: “I can see that also riding with my friends. All of a sudden they don’t drop me like they normally do.”

Many different Well-Fit athletes have observed related enhancements. The facility has a testimonial web page stuffed with marathoners who’ve run private bests and triathletes who’ve dropped alongside the strains of 45 minutes from their ending occasions. And then there are individuals getting ready for journeys to larger peaks, like these trekkers I encountered. Logging some strong time at simulated variations of their vacation spot elevation might assist scale back the time they should acclimatize as soon as they get there.

Scientists don’t agree 100% on the advantages of any of those protocols, together with coaching at precise altitude, Subudhi factors out. The proof for intermittent hypoxic coaching is attention-grabbing, however could also be clouded by what’s known as publication bias—the truth that if a research discovered these strategies didn’t work, it seemingly wouldn’t be printed. That can skew a complete physique of analysis towards the constructive even when a instrument or approach may not work for everybody.

Still, there’s little draw back apart from the fee ($230 per thirty days, $250 for a 10-visit punch move, or $30 for a day move, at Well-Fit) and the chance of feeling lightheaded (through which case it’s best to again off and step out). You can decrease these probabilities should you ease into the coaching and persist with elevations under about 12,000 ft, Subudhi says.

For a leisure athlete with an bold aim—in my case, re-qualifying for the Boston Marathon—logging some exercises at fake altitude simply may be value a shot. “A lot of training and getting better is letting your body experience different stresses,” Subudhi says. “You can get stale doing the same thing over and over. This is something new and different, and it is a little bit more stressful on your body, so it can help push people harder.”

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