The fitness industry is always changing, and one of the newest trends gaining popularity is altitude training. Traditionally, this training was done naturally in the mountains, however, thanks to modern technology, we can now create high-altitude environments at sea level. This offers the same physical benefits to both elite athletes and everyday gym members, no matter where they are. A science-backed method once reserved for elite athletes, simulated altitude training can be made available as an exciting new health tool for your existing gym members. It is also a great way to stand out from the crowd and attract new members by offering altitude training at your facility.
Altitude Training Systems (ATS) supplies altitude simulation equipment to hundreds of professional sports teams (including AFL and NRL), Olympic organisations, universities, and fitness centres around the world. In Australia, ATS has provided equipment to fitness clients such as Total Fusion Platinum, Combine Air, Air Locker, EMF Performance Centres, and many other independent and franchise facilities.
The friendly team at ATS have generously answered some of the common questions they receive from fitness business owners who are considering adding a simulated altitude room to their facility. Read on to find out more about;
- What is Altitude Training
- The Benefits of Altitude Training
- How Altitude Rooms Work
- What’s Involved in Setting Up an Altitude Room
- Costs and Finance
What is altitude training?
The effect of altitude on athletic performance was first noticed during the 1968 Mexico City Olympics. Athletes realised their fitness levels dropped due to the city’s high elevation. To prevent this in the future, they began training at high altitudes. When they returned to lower elevations or sea level, they found they were much fitter than their competitors. Since then, altitude training has become a popular method for elite athletes to improve their performance.
Over the years, thousands of university studies have shown that training and living at altitude boosts both aerobic (endurance) and anaerobic (short burst) energy systems.
How does altitude training work? (For those who enjoy a bit of science!)
Our bodies have chemical receptors in the arteries that detect when oxygen levels in the blood are low. When we consistently breathe low-oxygen air, the body responds by producing more of a special protein called Hypoxia-Inducible Factor 1a (HIF-1a). This protein triggers the body to adapt to lower oxygen levels. These natural survival mechanisms can greatly enhance athletic performance.
What are the main health benefits of altitude training?
Scientific studies have shown that altitude training improves fitness levels faster than training in a normal environment. This type of training enhances endurance, increases power output, and accelerates recovery.
Altitude training has been a go-to method for elite athletes, including Olympians, marathon runners, triathletes, and even AFL footballers. Today, altitude training is available to gym owners looking to offer a fitness experience for their members, without having to fly them to the mountains.
Key benefits include:
- Increased VO2 Max: Training in a low-oxygen environment forces the body to adapt faster, meaning you’ll boost your VO2 max and get fitter, quicker.
- Faster Recovery: Altitude training improves your stamina allowing quicker recovery between high-intensity efforts.
- Muscle Buffering: Increase your ability to clear lactate from muscles, allowing for better performance and to hold off the ‘burning’ feeling in your muscles during exercise.
- More Red Blood Cells: after many sessions, or longer exposures, the body starts to produce more red blood cells. These are important as they allow you to carry more oxygen to the muscles and carbon dioxide away.
- Rehabilitation and Low-Impact Exercise: Altitude training isn’t just for those looking to increase performance. It’s also an excellent tool for rehabilitation or for individuals who are unable to perform high-intensity exercise or need to avoid strain on joints and muscles. In an altitude environment, even lower-intensity workouts deliver high benefits due to the reduced oxygen levels. This means that users can perform intense cardiovascular workouts without placing undue stress on injured or sensitive areas. This makes altitude training an ideal solution for those recovering from injuries or have to limit high-impact activities.
How do simulated altitude rooms work?
To recreate the effects of high altitude, the oxygen levels in a room are safely reduced. This is done by machines that push air through a special filter (called a nitrogen membrane), which lowers the oxygen content from 20.9% (the normal level we breathe) down to 10%. This low-oxygen air, known as hypoxic air, is then circulated into a well-sealed room, where sensors monitor and maintain the oxygen levels. This setup simulates the reduced oxygen levels found at high altitudes, creating a controlled environment for altitude training.
The altitude system can be controlled remotely by computer or phone, or from a touch screen inside the room. The control system allows you to switch between manual operation and a scheduled calendar, so the system can automatically turn on and be ready for your early morning members.
What’s Involved in setting up an altitude room in your facility?
First, it’s important to note that since ATS serves clients worldwide, if a facility requires any modifications to prepare for an altitude room, we allow clients to select their preferred local contractors for any necessary construction work. This approach ensures flexibility and convenience for our clients across different locations.
Now, let’s take a look at the two areas needed to set up an altitude system.
- Plant Area
- Altitude Room
The first space required is the plant area, where the machinery is housed. These machines can be placed either indoors or outdoors, as long as there is good ventilation, access to a drainage, three phase power, and protection from rain. Typically, this equipment can be installed in the same area as the air conditioning condenser units.
The ATS altitude system is made up of five main pieces of equipment:
- Air Compressor
- Air Receiver
- Air Dryer
- Filters
- Altitude Cabinet
The size of the equipment depends on the size of your altitude room. Smaller rooms need smaller equipment and less space, while larger rooms require bigger machines and a larger plant area. Typically, small rooms (6-10 people) need around 9m², medium rooms (12-20 people) require 12m², and larger systems (30+ people) can take up to 16m².
The second area needed is an altitude room itself. This can be a newly built space or an existing room that you convert. Converting an existing room is simple — just seal the windows and door frames with silicone or rubber strips to stop low-oxygen air from escaping or normal air from getting in. If air leaks in, it will weaken the altitude effect. Vice versa, if low-oxygen air leaks out, it wastes the air and makes the system less efficient.
If you’re constructing a new room, you can use any building material (E.g. cool room panel, gyprock / plasterboard, glass etc.) as long as you remember to seal the windows and door frames.
To keep the altitude room comfortable for users, we recommend using split system (reverse cycle) air conditioning units. These units are ideal because they circulate the low-oxygen air already in the room. Other systems, like ducted or central air conditioning, bring in outside air, which would dilute the low-oxygen atmosphere. If you already have a ducted or central system, don’t worry—dampers (flaps) can be installed in the ducts to close when the altitude system is running, preventing fresh air from entering.
Now we’ve covered the Plant Space and Altitude Room, how are the two connected? Pipes from the plant room will bring the low oxygen air into the ceiling of the altitude room, where it is then delivered from diffusers in the ceiling.
ATS offers installation and annual servicing of altitude systems to ensure it continues to run efficiently. Our team takes care of the installation process, and with an annual service, you can easily keep the system in top working condition for years.
Creating simulated altitude rooms for sleeping
While exercising in an oxygen deficient environment has a lot of benefits, there are health advantages to be gained even when exposed to simulated altitude environments at rest. NRL’s North Queensland Cowboys have embraced this technology to give their athletes an edge and have an altitude room set up for sleeping in.
Here, you can see a picture of the North Queensland Cowboys’ plant room.
This ATS system can supply enough low-oxygen air for both their 25-person exercise room as well as their 6-person sleeping room.
What does it cost to add an altitude room to your facility?
Pricing for altitude systems depends on the size of the room and the equipment required to best suit the space. Smaller systems are more affordable and suited for smaller facilities, while larger systems for bigger spaces will naturally have higher costs. Systems start at $69,000 + GST, including installation, and with the financing options available, gyms can choose the system that best fits their needs and budget.
ATS have partnered with Finlease, a leading financial lending company, to make the process easier and more affordable with flexible financing options. Whether you’re a small boutique gym or a large fitness centre, these options ensure that you can introduce cutting-edge altitude technology without the hefty upfront costs.
Finlease offers three tailored financing options:
- Outright Purchase: For those ready to invest, you can buy your altitude system outright, giving you immediate ownership and no ongoing payments.
- Rental Option: If you prefer to keep things flexible, the rental option allows you to use the equipment for as long as you need it, with the freedom to return or upgrade at the end of the rental period. It’s perfect for facilities looking to stay on top of the latest technology without the long-term commitment.
- Rent to Own: The most popular choice among fitness centres, this option combines flexibility with ownership. You can rent the system while benefiting from fully tax-deductible monthly payments. At the end of the term, you can own the equipment for just $1. It’s an easy, cost-effective way to add altitude training to your gym without the upfront financial strain, plus it allows for upgrades when needed.
As mentioned earlier, ATS offers annual servicing of the altitude system. This service fee can be bundled into any of the financing options mentioned above, or paid for separately on an as-needed basis.
Thinking about adding altitude training to your gym?
ATS are always available to give personalised advice and discuss the options available if you’re thinking of adding a simulated altitude environment to your fitness facility. If the setup for an altitude room feels a bit overwhelming, you might want to consider the portable altitude units offered by ATS. These small units are on wheels and provide low-oxygen air directly to the user through a mask. They are a great option for those working with a smaller budget but still looking to enjoy the benefits of altitude training.
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