Take a deep gulp, go for it
Altitude training isn’t just for those planning to climb Everest, finds Stephen Heard.
When considering a workout with limited air supply, I expect dramatic panting until collapse. That’s not the case at all.
With any normal physical activity, exaggerated gasps for air usually imply that the workout is nearly done. With altitude training, those deep gulps are the main objective. I joined Auckland’s Altitude Training Centre to breathe it all in.
training is the practice of training under hypoxic conditions where the body is deprived of oxygen, effectively increasing red blood cells and bringing more oxygen into the blood. It’s a process typically used by endurance athletes and mountaineers to improve athletic performance and acclimatise to oxygen-reduced environments. The regime can also benefit fitness buffs wanting to go the extra mile and those looking to ease into physical activity. At the NZ Altitude Training Centre, the method can be applied across a variety of workout machines or by simply sitting on a couch with a mask. When considering a workout with limited air supply, I expect dramatic panting until collapse. That’s not the case at all. The Altitude Training Centre’s Walter Thorburn, a two-time NZ Half Ironman champ and multi-sport coach, tells me that it’s about working slowly towards the perfect SPo2 (blood-oxygen level) – and to where you feel comfortable. The session starts with a consultation on fitness history, goals, limitations and a test of my resting SPo2 and heart rate. I also sign a waiver. Workout machines range from a stair climber to sprint bikes and treadmills. For this session I use the latter. The run starts at 8kmh for five minutes without the altitude mask; Walter suggests a minimum of one hour for each session. I strap the altitude mask tight around my neck and crown and continue with the SPo2/heart rate monitor on my middle finger. To achieve the SPo2 sweet spot of 80-90 per cent, Walter gradually increases the altitude and decreases the flow of oxygen between rests every four minutes. At 2390 metres the lack of oxygen begins to become noticeable; at 3800m I feel like we could crank things up a notch; and at 4500m the reduced level of 11.86 per cent oxygen rings deep in the lungs. My final SPo2 reading clocks in at SCOTTIE T PHOTOGRAPHY 82 per cent and a heart rate of 174bpm. The intense breathing works much like yoga or meditation, adding extreme focus to the task at hand. The time flew during what was an extremely pleasant and satisfying workout. A common misconception about altitude training is that it’s only for extreme athletes and those planning a trek to Everest. Realistically, it can be used for anyone wanting to increase physical performance. The benefits include weight loss, reduced stress, more energy, improved breathing and reducing the effects of asthma. Walter says ‘‘the body is made to work harder at altitude regardless of whether you are sedentary or active. The result is a higher energy cost at a cellular level which can burn up to double the amount of calories than at sea level.’’ He also says once the body is used to training with less oxygen, ‘‘you will feel less exhausted during a conventional training session,’’ and will use the available amount of oxygen at sea level more efficiently. Altitude training is a safe way to train but like any physical exercise it is a stress on the body. In this instance, the stress comes from the reduced percentage of oxygen. A consultation is held before every session but see your doctor first if you have any conditions or health problems. ● See altitudecentre.co.nz.