8,105
edits
Changes
From Fellrnr.com, Running tips
no edit summary
* Some positive studies of the effect of IHE on Parkinson's Disease, Alzheimer’s Disease, and Cancer using animals.
=Altitude Training Regime=
With an IHE regime you can vary how long the hypoxia periods last for, how long the recovery period lasts for, the number of hypoxic bouts, and either the oxygen level or the target [[SpO2|SpO<sub>2</sub>]]. There is no clear direction on the best combination, but here are some general guidelines.
* Typically the hypoxic period lasts between 3 and 15 minutes.
* Recovery periods are either equal to the hypoxic periods or shorter.
* Bouts of hypoxia are repeated to give anywhere from 20-90 minutes of total hypoxic time.
* The target [[SpO2|SpO<sub>2</sub>]] is generally between 85 and 75%. Saturations over 90% do not have any significant impact, and going below 75% is not advised.
* IHE can be performed daily or for just a few days per week.
* An IHE program will often build up the duration and [[SpO2|SpO<sub>2</sub>]] over time.
* During a [[Taper]] the IHE is either reduced or stopped.
* Some people find that beginning an IHE routine can make them feel sluggish, as you might expect with a new training stress.
* There is a wide individual variability in altitude adaptation.
A pattern that is used by a number of studies is IHE for 15 days, with 6 repeats of 5 minutes hypoxic plus 5 minutes recovery (total 30 minutes hypoxia).
* Days 1 to 5: saturation = 90, 88, 86, 86, 84%. (Using a percentage O2 of 12%)
* Days 6 to 10: saturation = 82, 82, 80, 80, 78%; (Using a percentage O2 of 11%)
* Days 11 to 15: saturation = 78, 78, 76, 76, 76%; (Using a percentage O2 of 10% then 9%)
==See Also==
* [[The Science of Altitude Training]]
