Article updated June 2024.
Professor Chris McLellan PhD has more than 20 years of global experience as a Strength and Conditioning Coach and High Performance Coordinator in professional sports. As a Professor in the field of Exercise and Sports Science, he brings an unprecedented combination of expertise and experience. He is also a leading authority on athlete preparation, performance nutrition and supplementation, hormonal adaptation and exercise, injury rehabilitation, simulated altitude training, and body composition. In this article, Professor McLellan shares some insight and knowledge about simulated altitude training.
What is altitude training versus simulated altitude training?
Traditionally, altitude training involved travelling to venues around the world that are located at 1800m or more above sea level to take advantage of changes in the environment to stimulate accelerated responses to exercise.
This traditional approach of training was and still is used by athletes who were endeavouring to improve performance through changes in the oxygen-carrying capacity of their blood to increase VO2 max. There is a well-recognised measure of aerobic endurance capacity. The air we breathe at sea level is roughly 79% Nitrogen 20.9% oxygen and a mix of smaller gasses. Fundamentally, simulated altitude training (SAT) involves reducing the amount of oxygen in the room to mimic the terrestrial altitude environment.
The evolution of SAT chambers that are now becoming commonplace in commercial gyms and training centres has provided an opportunity for everyone to experience the benefits of exercising in a low-oxygen environment.
Is simulated altitude training suitable for everyone?
As a general rule, SAT is a suitable form of training for most populations. However, certain populations should obtain a medical clearance before undertaking exercise in a SAT chamber. This includes anyone taking any prescribed medication that may have an impact upon exercise, has current injuries, or has known or suspected cardiovascular, pulmonary, neurological, metabolic, or musculoskeletal conditions.
Caution should also be taken during pregnancy, with children and anyone demonstrating signs or symptoms of an acute illness such as colds and flu. In the absence of the aforementioned circumstances that require medical clearance before undertaking SAT, whether an individual is exercising to decrease body fat, improve lean muscle mass, increase their endurance, or improve their exercise capacity, then simulated altitude training is a suitable option for most people and their training goals.
Should a pre-assessment be undertaken before embarking on altitude training and if so, what should it involve?
Yes, anyone commencing an exercise programme for the first time, or if they have not exercised in a SAT chamber previously should undertake a pre assessment to ensure they get started safely in their program. Individuals with pre-existing medical conditions or taking any prescribed medication that may have an impact upon exercise should speak to their general practitioner and obtain a clearance where required.
A prescreening assessment should include a pre-exercise questionnaire known in the fitness industry as a physical activity readiness questionnaire (PAR-Q). In addition to the adult pre-exercise screening tool developed by Exercise and Sports Science Australia (ESSA) as part of the pre-screening process, individuals should also undertake a passive exposure test, followed by an active altitude tolerance test that involves an incremental exercise regime to determine an individual’s response to the SAT environment.
Is altitude training a replacement for normal gym sessions or in addition to?
Simulated altitude training can be incorporated into an individual’s existing training program rather than being an additional form of training. SAT is ideal for cardio workouts, HIIT, circuits, group fitness and traditional weight training. It can easily be incorporated into an individual’s existing programme.
What ‘above sea level’ heights are possible and safe in a simulated altitude training room?
The ‘above sea level’ heights that can be simulated will vary with the specific setup of each training facility. Some SAT chambers are designed to simulate very high altitudes of >5500m however most SAT chambers will be set between 2500m and 3500m (or approximately 15% to 13% oxygen) to enable people to achieve good results in a very safe environment.
What are three key benefits derived from the use of simulated altitude training?
There are a number of benefits associated with SAT however the three advantages commonly associated with the recreational gym goer would likely be;
- Improved aerobic conditioning and tolerance to high intensity exercise
- Improved fat loss and cardiovascular health
- Increased muscle endurance, strength, and muscle mass development
Other benefits may include improved sleep, improved insulin and glucose sensitivity for weight management and body composition, and potentially reduced appetite.
How long does it take to see results?
As is the case with any form of exercise, how quickly you see results is determined by a wide range of variables including how often you exercise and for how long, what type of exercise you are doing, your nutritional intake, medications, or other medical conditions, lifestyle and other habits. It’s very difficult to nominate a specific time frame in which people will see results. The key to achieving results is consistency.
Do I need to measure my blood parameters whilst training?
Yes, during the pre-SAT exercise assessment, your health and fitness professional should measure your blood oxygen saturation using a pulse oximeter, heart rate and perceived exertion passively and actively for future reference. Oxygen saturation is the measurement of oxygen levels in the blood displayed as a percentage of total oxygen carrying capacity (sa02 %). The pulse oximeter is a non-invasive device placed on your finger that measures sa02 % plus the heart rate in BPM.
Should I consider simulated altitude training as an additional service at my gym or studio?
In my opinion, simulated altitude training is definitely something I recommend for anyone looking to get the best results possible from their workouts.
Whether your goal is to reduce body fat, improve cardiovascular endurance, develop lean muscle, ‘tone up’ (drop body fat and gain or maintain muscle), aid recovery after injury, or preparation for an elite event such as a trek to base camp in the Himalayas, marathon, upcoming football season or bodybuilding, SAT can be included in your exercise regime to optimise your results.
Original article written for the What’s New in Fitness Magazine – Spring 2017 Edition.
Some more articles you may enjoy:
Fitness Racing Continues to Thrive with YOHKA Sports at the Forefront
Obstacle, adventure or fitness racing – whatever you call it, there’s no doubt that people around the world love this dynamic sport. Aussie-born fitness racing brand, YOHKA Sports, recently announced the appointment of Todd Liubinskas as CEO and with the sport gaining serious momentum on a global level, he takes the reigns moving into an
Pantry Staples For Transitioning To A Healthier Lifestyle In 2025
With crisp, new planners and journals being purchased and new year’s resolutions being pondered, there are a lot of us setting the intention to eat better and exercise more. WNiF’s resident nutritionist and dietitian, Talia Sparks shares some tips for setting yourself up for success in 2025… Having a well stocked pantry complete with nutritious
Our 2024 Guide To Christmas Gifts For Fitness Trainers
It’s that time of year when the shops are getting busier and you have to check the expected delivery dates for the things you order online. With only weeks to go before the fat man in the red suit comes to town, you need to get your butt into gear when it comes to your
Weightlifting Feet: How Strong Is Your Foot Core?
When I’m at the gym I’m always baffled by all of the trainers/gym goers ‘pumping iron’ and doing cardio. I can safely say that most or all gym goers have forgotten their crucial core muscles; the ones that help stabilise the body to conduct certain movements from deadlifts, to squats, to running. Are you training
Accessible Exercise With The NuStep Recumbent Cross Trainer
People with limited mobility are often overlooked by the fitness industry as a whole, yet this portion of society are often the ones with the greatest need to be able to optimise their health and fitness in order to maximise their independence and combat physical impairment. Seniors, in particular have so much to gain by
Changing Your New Mum Goal Setting Language
Your new-mum client walks into the gym. You congratulate her on her recent arrival, move through her pre-exercise questionnaire and then it’s time for goal setting! An often overlooked aspect of working with clients is helping them to reframe their view of what health and fitness means. Jen Dugard, founder of MumSafe, shares some advice