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Author Topic: Hypoxic training  (Read 18486 times)

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FP

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Hypoxic training
« on: September 25, 2016, 04:55:16 am »
+1
There wasn't a thread for training with oxygen deprivation, so i figured I'd make one.

Check out this article:
https://breakingmuscle.com/strength-conditioning/the-truth-about-hypoxic-training-and-oxygen-reducing-masks

The author reviews a lot of studies done on hypoxic training but most of the results are negligible. Most of them are short term studies and the author makes a point that the testing protocols are bad.

However the one study he highlights that went on for 8 weeks (still not that long) showed significant improvement in "endothelial growth factor", which he says:

Quote
the hypoxic group was producing more blood cells and better able to restore oxygen supply to tissues when blood circulation wasn't high enough for the body's demand.

What's interesting is that after 4 weeks the hypoxic group actually showed decline but then at 8 weeks a large improvement. You can see how a short term study might not accurately gauge the effectiveness of hypoxic training.

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Recent meta-analysis indicates that high-intensity, short-term, and intermittent training is likely the most beneficial way to benefit from hypoxic training


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gukl

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Re: Hypoxic training
« Reply #1 on: September 25, 2016, 08:46:54 am »
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live high - train low seems to be the way to go

you get physiological adaptations of living high...(aka hypoxia) but if you also train high, you can't reach the same intensity as if you'd trained low
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FP

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Re: Hypoxic training
« Reply #2 on: September 25, 2016, 03:27:33 pm »
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Quote from: gukl on September 25, 2016, 08:46:54 am
live high - train low seems to be the way to go

you get physiological adaptations of living high...(aka hypoxia) but if you also train high, you can't reach the same intensity as if you'd trained low

IMO it depends on what kind of training you're doing. Surely for Olympic lifitng and lower rep Powerlifting hypoxic training isn't the way to go. However if you're doing any sort of workout with a conditioning component - interval sprints (where you'll end up going submax anyway), running longer distances, or even doing a more Bodybuilding style workout with short rest intervals and lower intensity you could benefit from training with a hypoxic mask. Let me know if you disagree.
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gukl

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Re: Hypoxic training
« Reply #3 on: September 25, 2016, 04:20:05 pm »
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i disagree - i don't think short exposure to hypoxic conditions is good for anything in particular.

certainly anything anaerobic i think its basically irrelevant... i'll post longer when i have more time. i did a whole module on this last year and our lead lecturer was pretty against the 'oxygen' mask fad...its a big scam basically. there are hypobaric 'tents' or 'houses' which are used by nordiic skiiers etc which may be good...but the masks....i wouldn't waste my money/time/dignity

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gukl

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Re: Hypoxic training
« Reply #4 on: September 25, 2016, 04:22:03 pm »
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i think the key thing is

the article says: 'Training in this environment will boost the production of red blood cells and aid stamina.'

LIVING a sedentary life at altitude will do this. Until you have adapted, you're training intensity will not be as good (if ever). (unless you're a thrower - those guys love thin air lol ala mexico city olympics)
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adarqui

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Re: Hypoxic training
« Reply #5 on: September 25, 2016, 05:17:12 pm »
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we've had a few but, related to long duration isometrics (LDISO) and kaatsu training .. nothing really on altitude, masks, tents etc..

here's two:
- http://www.adarq.org/article-video-discussion/ld-isos/
- http://www.adarq.org/peer-reviewed-studies-discussion/effects-of-restricting-blood-flow-on-performance-and-hypertrophy



i'd personally never wear a mask.. if I could push myself to the absolute limit without a mask, i'd consider it.. but until then, I imagine it'd result in a worse training effect because i'd probably push myself even less with the mask on. I've seen a few people around here train with them - and they were just normal people falling for the gimmick. They'd literally use it for like 5 minutes, session done.. probably 0 training effect. Any time I see them I think: "take the damn mask off and run longer ..." :/

I have absolutely no experience with altitude - been in South Florida my whole life.. the only thing I have experience with is heat & humidity :/

we don't have a ton of runners on here .. would be cool if we had more perspectives like that.

pc!
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