Buzz
The reduced oxygen levels at high elevations have long been celebrated as a performance-enhancing advantage for athletes. Training at altitude can give you a significant edge over competitors from lower elevations. This is why top runners often relocate to mountainous areas, either temporarily or permanently, to reap the benefits of altitude adaptation. Imagine achieving the same results without needing to travel to the mountains.
This is the premise behind altitude training masks. The concept suggests that wearing one during workouts can condition your body to perform efficiently with less oxygen. These masks typically range from $30 to $50, though some budget options on Amazon start at $14. While this is far cheaper than a summer in Colorado, the question remains: do they deliver? Sadly, the answer is no.
Altitude training involves more than just workout sessions
The advantages of altitude for training stem from residing at high elevations, not merely exercising there. Even if you could instantly transport yourself to Boulder for every run, you wouldn’t achieve the adaptations associated with high altitude. True altitude “training” demands a minimum of 12 hours daily spent in an environment with reduced oxygen pressure.
When the oxygen content in the air you breathe drops below your usual levels, your body reacts. A hormone known as erythropoietin (EPO) signals your body to produce more red blood cells. This response doesn’t occur if oxygen deprivation is limited to short workout sessions. Interestingly, athletes who relocate to high-altitude training centers often travel to lower elevations for their workouts. This allows them to enjoy the benefits of living at altitude while maintaining access to ample oxygen during exercise.
Masks fail to truly replicate altitude conditions
Wearing a mask during workouts achieves the opposite of what athletes aim for: you breathe normal oxygen levels throughout the day, only to restrict it when your body needs it most. This approach doesn’t trigger the EPO response and unnecessarily complicates your workouts.
Another reason masks don’t effectively simulate altitude is that limiting the volume of air you inhale differs from reducing the pressure of the air. You’re still breathing sea-level air; it’s just harder to draw in. Research, such as this study, confirms that training with a mask offers no fitness advantages over training without one.
How to boost your cardiovascular fitness
To reduce breathlessness during exercise, the key is to enhance your cardiovascular fitness. This can be achieved by engaging in a variety of cardio activities at different intensity levels.
Low-intensity cardio helps your body develop adaptations that improve oxygen intake and utilization. High-intensity cardio, such as genuine HIIT, encourages different physiological changes, while training at your lactate threshold offers unique advantages. Endurance athletes typically combine all these training styles. (Learn more about the benefits of various cardio zones here.)
During cardio workouts, it’s crucial to maximize oxygen intake to support your body’s performance. For weightlifting, oxygen is less critical during the lifts themselves but plays a vital role in recovery between short, intense efforts.
