Low O2 training Question

[blueface]

Besides O2 tables, what are some other ways to train on low O2?

Apnea walk with constant recovery and increasing the time of apnea?

The way I undrstand it is:

O2 tables= Hypoxic training (Low oxygen level training)
CO2 tables= Hypercapnic training (High CO2 tolerance training)

I feel that High CO2 tolerance wouldn't benefit me as much because I'm not going for max performance in a very controlled situation. I just spearfish but I would like to make it more safe for me. I think I could benefit more with hypoxic training.

Skip (pm's are welcome)

 

[efattah]

Use manual IHT.

Better done with an oximeter.

Hyperventilate for 3-4 minutes. Exhale fully. When your SaO2 reaches about 85% (around 1 minute), pack 3 times. Wait 10 seconds. Pack 3 times. Continue packing 3 times every 10 seconds aiming to keep your SaO2 constant at a fixed value. For gentle training, aim for SaO2 = 85-90%. For more severe training aim for 75-80%. During hard training, you can try to stay stable at 65-70% but that is very stressful to the body.

As you keep packing 3 times every 10 seconds, your lungs will fill up. Gradually the urge to breathe will get stronger and stronger, and the better your low O2 tolerance, the later the contractions will come. Lungs will get full around 5-7 minutes in. Exhale, hypereventilate for 2-3 more minutes and repeat as many as 5 times.

By packing 2 or 4 or 5 times every 10 seconds, you can gradually ramp up or ramp down your SaO2, to keep on your target value.

 

[blueface]

Thanks Eric! I'm still trying to find a cheap oximeter on island.

A new one is $495.00 !

 

[efattah]

Try ebay !!!!!!

 

[ginooo]

Use manual IHT.

What is the "manual IHT"?
ciao

 

[aegean]

What is the "manual IHT"?
ciao

I second that question

 

[efattah]

IHT = interval hypoxic training, a term coined by manufacturer(s) of a device that feeds you hypoxic air to hold your SaO2 at 80% for 5 minutes at a time. However, a freediver can control his breath (unlike other athletes), allowing you to perform the 'IHT' procedure 'manually' without a machine.

 

[myfish]

Interesting, thanks.

 

[ericvrp]

Hi Eric,

That's an in interesting training, mentally not too taxing but training the body nonetheless.

I tried it once today and will continue to do so for the rest of the months.
It was difficult to get the SpO2% down during the first two holds so I think I will start with a few empty lung statics next time.

This is what I did (all with two packs per 15 seconds):
4:00 HV, SpO2% 80-82, hold 5:10
3:00 HV, SpO2% 70-77, hold 6:36
3:00 HV, SpO2% 68-75, hold 7:23
3:00 HV, SpO2% 62-72, hold 6:30 (aborted, not fully packed)
3:00 HV, SpO2% 60-63, hold 5:00 (no more contractions please)

I waited for a strong-ish urge to breath before packing, which was at 1:30-2:30. Lowest SpO2 usually after the initial hold, than the highest value and almost the lowest for the last two minutes again.

cheers,
Eric

 

[rbsub]

Does anybody has experience with pc based oximeters? I saw one at ebay for 50 Euros

 

[ginooo]

IHT = interval hypoxic training, a term coined by manufacturer(s) of a device that feeds you hypoxic air to hold your SaO2 at 80% for 5 minutes at a time. However, a freediver can control his breath (unlike other athletes), allowing you to perform the 'IHT' procedure 'manually' without a machine.

thanks, very interesting

 

[ginooo]

4:00 HV, SpO2% 80-82, hold 5:10
3:00 HV, SpO2% 70-77, hold 6:36

what do you mean by hiperventilate? I need to breathe forcefully and intensely?

 

[ericvrp]

HV aka hyperventilate is done here to easier 'reach' lower levels of O2. Using an oximeter is important for this training because the signal that you should breath again is hard to recognize and usually comes at a moment when the hold seems to get easier.

 

[picasso]

Hi, this is rather old thread . I have tried IHT few times lately and it is quite difficult for me to keep some stable SPO2 level. I tried it with some "deeper" FRC and I reached some numbers raging from 50 to 85 % with very gentle packs after about 1:45 of breathhold. However it is quite funny excercise .

 

[growingupninja]

Thanks for the bump, interesting, I had not read this thread. I haven't explored this much but I've done some dry empty lung exercise with a pulse oxymeter in the past. I did leg lifts on a forced exhale until my O2 read about 80%, took a full inhale in then immediate exhale, and continued for I think 3 total breaths in the set. I was able to hover my O2 in the 70's and 80's... It sounds like Eric's set is a passive hold; I prefer DYN--better conditioning for the muscles and more EPO release. I rarely pack.