Hypoxic Training

[speedcraft18]

can anyone suggest how hypoxic training can be done if I dont have a gym equipped with a simulated altitude room??

 

[haughki]

"Hypoxic training" could mean a lot of things. Could you be more specific? What would you like to do/train? E.g., simply holding your breath is a form of hypoxic training.

I know there are various "high altitude training systems"

Altitude Training | Hypoxico.com - The leaders in Altitude Training Systems

which simulate low oxygen environments. My sense is that mostly people just sleep in these to try and better acclimate the body to altitude? I know some freedivers have used these.

You could go to altitude and train...?

Hawkeye Parker

 

[speedcraft18]

I know that hypoxic training is the adaptability of your body to live with less oxygen in the surrounding air.I would like to go to altitudes and train but the highest point of my island (Malta) is just less than 1000ft above sea level .

Will it be clever if while jogging or running,one reduces the rythem of breathing,thus reducing the amount of oxygen in your body???

thanks in advance
Albert

"Hypoxic training" could mean a lot of things. Could you be more specific? What would you like to do/train? E.g., simply holding your breath is a form of hypoxic training.

I know there are various "high altitude training systems"

Altitude Training | Hypoxico.com - The leaders in Altitude Training Systems

which simulate low oxygen environments. My sense is that mostly people just sleep in these to try and better acclimate the body to altitude? I know some freedivers have used these.

You could go to altitude and train...?

Hawkeye Parker

 

[haughki]

Hi Albert,

First, any training you do in the water is inherently much more dangerous, because if you black out without someone watching you, you will likely drown and die. So, make sure you have close, direct supervision (someone within arm's reach and watching you the entire time) for any training you do in the water. Better yet, take a freediving training class. There are many to choose from, and freedivers who take them seem to find them very worthwhile.

For dry training, anything you do standing up, upright, or moving is dangerous for the same reason: if you black out, you can hurt yourself badly, or worse. So, think carefully about how you train. Riding a bike on the road: bad. Riding a stationary, recumbent bike: better. Realize this: no matter how experienced you are, blackout can come on instantly and without warning. All hypoxic training is best done with direct supervision.

That said, there are some things you can do which are relatively safe:

-Static breath hold tables. Use google to find examples. Do these laying down. Different tables train different aspects of breath holding.

-Dynamic apnea, dry. People do different things here. I like to ride a recumbent (sit down), stationary bike in a gym. This way, if I happen to black out, hopefully I won't get hurt. I monitor my heart rate, get to a working level, and then work on a table, like statics, only much shorter intervals, of course.

-Apnea Walk. I've never actually done this, but I've heard about it a lot. This one seems a bit more dangerous, but you could use direct supervision and do it in the grass or sand. The basic form I know is: sit, relaxed, breath up as you would for a dive, start your breath hold, at your first contraction, stand up and start walking. Mark the distance as your personal best (pb) and then try to beat it.

Hope this helps,

Hawkeye Parker

 

[speedcraft18]

thanks alott for your interest and your time,,
i will go for something safe and simple for sure.
if courses were available in my country (malta),,for sure i would attend all of them,but there is only one course available just for begginer freedivers that i attended maybe 10 years ago.here we only have just one aa instructor (Chris Cardona) but hmmmmmm lets say nothing.. If i can improve my static from 3:20 up to 4:20 it will be great for me and maybe think to attend a freediving course outside malta.
thanks again and regards
Albert

Hi Albert,

First, any training you do in the water is inherently much more dangerous, because if you black out without someone watching you, you will likely drown and die. So, make sure you have close, direct supervision (someone within arm's reach and watching you the entire time) for any training you do in the water. Better yet, take a freediving training class. There are many to choose from, and freedivers who take them seem to find them very worthwhile.

For dry training, anything you do standing up, upright, or moving is dangerous for the same reason: if you black out, you can hurt yourself badly, or worse. So, think carefully about how you train. Riding a bike on the road: bad. Riding a stationary, recumbent bike: better. Realize this: no matter how experienced you are, blackout can come on instantly and without warning. All hypoxic training is best done with direct supervision.

That said, there are some things you can do which are relatively safe:

-Static breath hold tables. Use google to find examples. Do these laying down. Different tables train different aspects of breath holding.

-Dynamic apnea, dry. People do different things here. I like to ride a recumbent (sit down), stationary bike in a gym. This way, if I happen to black out, hopefully I won't get hurt. I monitor my heart rate, get to a working level, and then work on a table, like statics, only much shorter intervals, of course.

-Apnea Walk. I've never actually done this, but I've heard about it a lot. This one seems a bit more dangerous, but you could use direct supervision and do it in the grass or sand. The basic form I know is: sit, relaxed, breath up as you would for a dive, start your breath hold, at your first contraction, stand up and start walking. Mark the distance as your personal best (pb) and then try to beat it.

Hope this helps,

Hawkeye Parker

 

[hteas]

Try apnea walking on the grass or at the beach. That way the worst that will happen is you will feel foolish if you fall down and have a samba.
You can also do simple exercises, like push-ups and sit-ups while holding your breATH.

You can also do any of the above with empty lungs. You can get hypoxic really fast that way, and if you spend the same amount of time doing exercises with empty lungs as with full ones you will spend a lot more time really hypoxic, and probably really wishing you were doing something else.

 

[speedcraft18]

thanks for your interest mates.ill try some of these sure.

Try apnea walking on the grass or at the beach. That way the worst that will happen is you will feel foolish if you fall down and have a samba.
You can also do simple exercises, like push-ups and sit-ups while holding your breATH.

You can also do any of the above with empty lungs. You can get hypoxic really fast that way, and if you spend the same amount of time doing exercises with empty lungs as with full ones you will spend a lot more time really hypoxic, and probably really wishing you were doing something else.

 

[fpernett]

I agree with Howard. The best way to do hypoxic training is some physical activity (walking, running, biking, elliptical) but while holding your breath and with your lungs at FRC (near empty lungs).
This is extremely strong for the body, and you will need 2-3 days of rest, very good food with a LOT of antioxidants

 

[speedcraft18]

thanks alott again for the imforation,
just a question.what kind of antioxidants ?? (food or pills)
regards
Albert

I agree with Howard. The best way to do hypoxic training is some physical activity (walking, running, biking, elliptical) but while holding your breath and with your lungs at FRC (near empty lungs).
This is extremely strong for the body, and you will need 2-3 days of rest, very good food with a LOT of antioxidants

 

[fpernett]

Hi Albert
I use both.
Food like cranberries, raisins, tangerine and oranges.
Use 1000 mg a day of C vitamin and 400 UI of E vitamin

 

[demasoni]

I agree with the apnea + physical activity like walking, running etc.

Just be careful as you can still get hurt apnea walking! I BO'd apnea walking on grass once in my local park. I fell onto my knee, cut it open, and the resulting contractions while the lights were out made me ummm, lose control of my bodily functions... :yack

If can you use a HR monitor to gauge your body's reaction to various breath-ups and inhale/exhale volumes all the better.

 

[fflupo]

i use beet root and other vegetables and fruits

no need anymore for pills

!

 

[daveking]

Chris Cardona is a good guy to learn to dive with.

 

[speedcraft18]

I never said something wrong about Chris,just said hmmmmmm!!!
He is a big champion all around the mediterranean sea but to my opinion,when i attended his freediving course,i didnt see him so caring with us students,even thoughe i was his number one from the groop.Freediving is a sport that involves great diccipline.He was always late for our lessons and once even phoned me and told me to take care of the static lesson myself as he was still spearing around.(6 beginner students left alone in pool !!!) i just see him interested in money and not teaching.Its just my opinion,,,hope i am wrong.we are still friends.

Chris Cardona is a good guy to learn to dive with.

 

[waxlips]

i like to do things while breathing through a tiny straw to get less air and be hypoxic
that way. if i don't want to hold it in my mouth i get those old fashioned round fullface like goggles put them on make sure they are airtight then bend one side to put the straw through reseal them and very little air comes through but enough for several minutes of hypoxic breathing.