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Created page with "Altitude Training is an effective way of improving performance or preparing for a visit to high elevation. However, many of the solutions are expensive, often running to t..."
[[Altitude Training]] is an effective way of improving performance or preparing for a visit to high elevation. However, many of the solutions are expensive, often running to the thousands of dollars. I've used the [[AltoLab]] system for some time, and while it works well, there are some obvious improvements that can be made, plus it's remarkably expensive for what it is. I've created a simple DIY altitude training system that is cheap, effective and does not require any significant fabrication tools or experience.
=How does it work?=
At high altitude there is the same percentage of oxygen in the air, but the air is under lower pressure, so each lungful contains less oxygen. This causes a drop in the level of oxygen in your blood (called [[SpO2|SpO<sub>2</sub>]]). Nearly all altitude training systems work by reducing the amount of oxygen in the air you breathe (hypoxia), rather than reducing the pressure (hypobaric). There are various ways of achieving this reduction in oxygen, but the simplest is to rebreathe your exhaled air. This works because you absorb oxygen from the air you breathe. Each time you rebreathe the same air the oxygen level drops. However, there is a problem with simply rebreathing the same air as the carbon dioxide levels rise as the oxygen level drops. Because your breathing rate is driven by the CO2 level in your blood, this will cause you to increase your breathing, which in turn will prevent any drop in your blood oxygen level. The solution is to breathe in and out via a chemical that will remove the CO2, called a CO2 scrubber. This is the function of the [[DIY Hypoxicator]], which is at the heart of this DIY system.
=Types of Altitude Training=
''Main article: [[Altitude Training Approaches]]''
This altitude training system uses [[Intermittent Hypoxic Exposure]], which uses repeated short periods of low oxygen (hypoxia) rather than a single long period that you would get with an 'altitude tent'.
=What you will need=
You will need to get the following components.
[[File:DIY Altitude Training.JPG|none|thumb|800px]]
* '''Hypoxicator'''. You will need to build a hypoxicator, which is detailed under [[DIY Hypoxicator]]. This is the only bit of fabrication you'll need to do. This should only cost around $20 or so to build.
* '''CO2 Scrubber'''. As detailed in the [[DIY Hypoxicator]] instructions, the CO2 scrubber is a consumable, so buy enough to last you for a few weeks. I typically buy 3-5 bags at a time.
* '''Pulse Oximeter'''. To monitor and control your altitude training, and to keep you safe, you need to measure your [[SpO2|SpO<sub>2</sub>]] with a [[Pulse Oximeter]]. You can get a good one for about $35, or one with a PC interface for recording and analysis with the [[Hypoxic Timer]] software for $85.
* '''Viral/bacterial filters'''. These will keep your lungs clean and should be replaced periodically. I have 2-3 open that I cycle through to make sure they have plenty of time to dry out between uses. They cost around $3 each; [http://www.allegromedical.com/respiratory-therapy-c534/main-flow-bacterial-viral-filter-p547468.html?utm_expid=44248-8 Main Flow Bacterial/Viral Filter at Allegro Medical] or [http://www.allegromedical.com/wound-care-c541/breathing-filter-p548489.html Breathing Filter].
* '''Hose'''. The hose I use is cheap, though you have to buy it in 100 foot (30m) lengths for $15. [http://www.allegromedical.com/respiratory-therapy-c534/corr-a-flex-ii-roll-tubing-p174363.html CORR-A-FLEX II Roll Tubing at Allegro Medical].
* '''Mouthpiece'''. I've not been able to find another supplier of the mouthpiece I use, but this [http://www.allegromedical.com/respiratory-therapy-c534/angled-mouthpiece-for-mabis-nebulizers-p561316.html Angled Mouthpiece for MABIS Nebulizers] works and it is only $3. (You'll need to tape the hole at the bend.) I recommend against using a facemask, and it's '''vital you don't attach the mouthpiece to your head'''. If your SpO2 drops too low you might pass out, in which case you need the mouthpiece to fall out so you'll start breathing normal air and recover.
* '''Tee adapter'''. To branch the hose I use a Tee adapter taken from this [http://www.allegromedical.com/respiratory-therapy-c534/aerosol-drainage-bags-p547470.html Drainage Bag] as it was only $2.
* '''Adapters'''. It's handy to have some adapters like this [http://www.allegromedical.com/respiratory-therapy-c534/multi-adaptor-p547466.html multi adapt] to connect hoses together or change a male to female end, and they are only a dollar or so.
* '''Ball valve'''. I got a plastic plumbing ball valve from a local DIY store. It's far from ideal as it is too tight to turn, but it only cost a couple of dollars.
* '''Bag'''. I use a cheap 2.5 gallon Ziploc bag for the rebreathing. I cut a small hole in the end and attach it either directly to the hypoxicator with a cable tie or to half of a viral filter so I can remove it easily.
* '''Freezer packs''' '''(optional)'''. Rebreathing can cause quite a buildup of heat and moisture, so putting a few freezer packs in the bag helps keep things cool and condenses out some of the moisture.
* '''O2 Meter (optional)'''. I have a [http://oxycheq.com/index.php?main_page=product_info&cPath=1_5&products_id=6 OxyCheq Expedition-X Oxygen Analyzer] which is expensive at $250, but I find it useful. The O2 level changes faster than [[SpO2|SpO<sub>2</sub>]], so it makes adjustments easier. I would not get the meter until you know you'll be using the system regularly enough to justify the cost.
=Three Configurations=
{| class="wikitable"
|- valign="top"
|[[File:Simple Configuation.JPG|none|thumb|500px|This is the simplest configuration, consisting of the mouthpiece, viral filter, hose, DIY hypoxicator and the bag.]]
|[[File:WithValve.JPG|none|thumb|500px|The system with the addition of the tee adapter and ball value.]]
|[[File:With O2 sensor.JPG|none|thumb|500px|This is my configuration, with the optional O2 meter.]]
|}
=Using the System=
* Connect all the parts as shown in the pictures above.
* Put on the pulse Oximeter and wait for it to get a reading.
* If you're using the ball valve, close it completely.
* Start a timer (or use the [[Hypoxic Timer]] software.
* Start breathing through the mouthpiece. It will take a minute or two for the oxygen in the bag to drop, and your [[SpO2|SpO<sub>2</sub>]] drop will lag behind that.
* Once your [[SpO2|SpO<sub>2</sub>]] drops, but before it reaches your target you will need to start mixing some room air into the system. You can either do this by cracking open the ball valve slightly or by taking a partial breath from the room. You will need to find the right balance of room air to rebreathed air that will keep your [[SpO2|SpO<sub>2</sub>]] near your target based on trial and error. This is takes some practice to get right, but it a lot easier with the ball valve.
* Once your time is up, remove the mouthpiece and breathe room air. After the recovery period, restart the hypoxia and repeat the appropriate number of intervals.
* Some guidance on IHE plans can be found at [[Intermittent Hypoxic Exposure]].
=After Use=
After you've finished using the system, disconnect the parts to let them dry out. However, the hypoxicator should not be dried out as moisture is part of the CO2 scrubber. You should check the color of the CO2 scrubber immediately after use as it will turn purple when it's exhausted, but the color will fade.
=Iron Deficiency and Anemia=
If you are deficient in iron then it will be difficult for your body to adapt to altitude training. The best thing is to get your iron levels checked with a serum ferritin blood test. I have mine tested periodically at a local [http://www.walkinlab.com/ferritinserumtest.html Walk In Lab]. The cost is about $40, though they sometimes run offers.
=How does it work?=
At high altitude there is the same percentage of oxygen in the air, but the air is under lower pressure, so each lungful contains less oxygen. This causes a drop in the level of oxygen in your blood (called [[SpO2|SpO<sub>2</sub>]]). Nearly all altitude training systems work by reducing the amount of oxygen in the air you breathe (hypoxia), rather than reducing the pressure (hypobaric). There are various ways of achieving this reduction in oxygen, but the simplest is to rebreathe your exhaled air. This works because you absorb oxygen from the air you breathe. Each time you rebreathe the same air the oxygen level drops. However, there is a problem with simply rebreathing the same air as the carbon dioxide levels rise as the oxygen level drops. Because your breathing rate is driven by the CO2 level in your blood, this will cause you to increase your breathing, which in turn will prevent any drop in your blood oxygen level. The solution is to breathe in and out via a chemical that will remove the CO2, called a CO2 scrubber. This is the function of the [[DIY Hypoxicator]], which is at the heart of this DIY system.
=Types of Altitude Training=
''Main article: [[Altitude Training Approaches]]''
This altitude training system uses [[Intermittent Hypoxic Exposure]], which uses repeated short periods of low oxygen (hypoxia) rather than a single long period that you would get with an 'altitude tent'.
=What you will need=
You will need to get the following components.
[[File:DIY Altitude Training.JPG|none|thumb|800px]]
* '''Hypoxicator'''. You will need to build a hypoxicator, which is detailed under [[DIY Hypoxicator]]. This is the only bit of fabrication you'll need to do. This should only cost around $20 or so to build.
* '''CO2 Scrubber'''. As detailed in the [[DIY Hypoxicator]] instructions, the CO2 scrubber is a consumable, so buy enough to last you for a few weeks. I typically buy 3-5 bags at a time.
* '''Pulse Oximeter'''. To monitor and control your altitude training, and to keep you safe, you need to measure your [[SpO2|SpO<sub>2</sub>]] with a [[Pulse Oximeter]]. You can get a good one for about $35, or one with a PC interface for recording and analysis with the [[Hypoxic Timer]] software for $85.
* '''Viral/bacterial filters'''. These will keep your lungs clean and should be replaced periodically. I have 2-3 open that I cycle through to make sure they have plenty of time to dry out between uses. They cost around $3 each; [http://www.allegromedical.com/respiratory-therapy-c534/main-flow-bacterial-viral-filter-p547468.html?utm_expid=44248-8 Main Flow Bacterial/Viral Filter at Allegro Medical] or [http://www.allegromedical.com/wound-care-c541/breathing-filter-p548489.html Breathing Filter].
* '''Hose'''. The hose I use is cheap, though you have to buy it in 100 foot (30m) lengths for $15. [http://www.allegromedical.com/respiratory-therapy-c534/corr-a-flex-ii-roll-tubing-p174363.html CORR-A-FLEX II Roll Tubing at Allegro Medical].
* '''Mouthpiece'''. I've not been able to find another supplier of the mouthpiece I use, but this [http://www.allegromedical.com/respiratory-therapy-c534/angled-mouthpiece-for-mabis-nebulizers-p561316.html Angled Mouthpiece for MABIS Nebulizers] works and it is only $3. (You'll need to tape the hole at the bend.) I recommend against using a facemask, and it's '''vital you don't attach the mouthpiece to your head'''. If your SpO2 drops too low you might pass out, in which case you need the mouthpiece to fall out so you'll start breathing normal air and recover.
* '''Tee adapter'''. To branch the hose I use a Tee adapter taken from this [http://www.allegromedical.com/respiratory-therapy-c534/aerosol-drainage-bags-p547470.html Drainage Bag] as it was only $2.
* '''Adapters'''. It's handy to have some adapters like this [http://www.allegromedical.com/respiratory-therapy-c534/multi-adaptor-p547466.html multi adapt] to connect hoses together or change a male to female end, and they are only a dollar or so.
* '''Ball valve'''. I got a plastic plumbing ball valve from a local DIY store. It's far from ideal as it is too tight to turn, but it only cost a couple of dollars.
* '''Bag'''. I use a cheap 2.5 gallon Ziploc bag for the rebreathing. I cut a small hole in the end and attach it either directly to the hypoxicator with a cable tie or to half of a viral filter so I can remove it easily.
* '''Freezer packs''' '''(optional)'''. Rebreathing can cause quite a buildup of heat and moisture, so putting a few freezer packs in the bag helps keep things cool and condenses out some of the moisture.
* '''O2 Meter (optional)'''. I have a [http://oxycheq.com/index.php?main_page=product_info&cPath=1_5&products_id=6 OxyCheq Expedition-X Oxygen Analyzer] which is expensive at $250, but I find it useful. The O2 level changes faster than [[SpO2|SpO<sub>2</sub>]], so it makes adjustments easier. I would not get the meter until you know you'll be using the system regularly enough to justify the cost.
=Three Configurations=
{| class="wikitable"
|- valign="top"
|[[File:Simple Configuation.JPG|none|thumb|500px|This is the simplest configuration, consisting of the mouthpiece, viral filter, hose, DIY hypoxicator and the bag.]]
|[[File:WithValve.JPG|none|thumb|500px|The system with the addition of the tee adapter and ball value.]]
|[[File:With O2 sensor.JPG|none|thumb|500px|This is my configuration, with the optional O2 meter.]]
|}
=Using the System=
* Connect all the parts as shown in the pictures above.
* Put on the pulse Oximeter and wait for it to get a reading.
* If you're using the ball valve, close it completely.
* Start a timer (or use the [[Hypoxic Timer]] software.
* Start breathing through the mouthpiece. It will take a minute or two for the oxygen in the bag to drop, and your [[SpO2|SpO<sub>2</sub>]] drop will lag behind that.
* Once your [[SpO2|SpO<sub>2</sub>]] drops, but before it reaches your target you will need to start mixing some room air into the system. You can either do this by cracking open the ball valve slightly or by taking a partial breath from the room. You will need to find the right balance of room air to rebreathed air that will keep your [[SpO2|SpO<sub>2</sub>]] near your target based on trial and error. This is takes some practice to get right, but it a lot easier with the ball valve.
* Once your time is up, remove the mouthpiece and breathe room air. After the recovery period, restart the hypoxia and repeat the appropriate number of intervals.
* Some guidance on IHE plans can be found at [[Intermittent Hypoxic Exposure]].
=After Use=
After you've finished using the system, disconnect the parts to let them dry out. However, the hypoxicator should not be dried out as moisture is part of the CO2 scrubber. You should check the color of the CO2 scrubber immediately after use as it will turn purple when it's exhausted, but the color will fade.
=Iron Deficiency and Anemia=
If you are deficient in iron then it will be difficult for your body to adapt to altitude training. The best thing is to get your iron levels checked with a serum ferritin blood test. I have mine tested periodically at a local [http://www.walkinlab.com/ferritinserumtest.html Walk In Lab]. The cost is about $40, though they sometimes run offers.