IHHT TRAINING

Intermittent Hypoxia-Hyperoxia Training (IHHT) is a form of simulated altitude training where the air pressure remains constant, and only the oxygen content of the breathing air varies. During this training, participants alternate between breathing oxygen-poor and oxygen-rich air. This simulates the ascent and descent of a mountain, training the body to efficiently utilize oxygen, similar to altitude training. IHHT can be conducted using specialized hypoxia devices and masks, such as those used in cellgym®.

It is essential to understand that the results of IHHT may vary based on the individual’s training condition, response, and the intensity and duration of the oxygen reduction phases. To develop a safe and effective IHHT program, we recommend seeking the support of a qualified professional.

Every individual is unique, so there is no standardized answer to the optimal duration, frequency, and intensity of IHHT. It depends on your personal circumstances, goals, body responses, and potential side effects. However, here are some general recommendations:

Duration: A typical IHHT session usually lasts 30 to 50 minutes, with hypoxia and hyperoxia phases lasting approximately 3-5 minutes each.

Frequency: For a training period of four to six weeks, we ideally recommend two to three IHHT sessions per week, allowing your body enough time for adaptation and recovery.

Intensity: During the hypoxia phases, the oxygen concentration is typically between 10% and 15%, equivalent to a simulated altitude of around 3,000 to 5,000 meters.

During hypoxia, which is a reduction in the oxygen content in the breathing air, the body initiates a variety of biochemical adaptation processes. These processes naturally vary depending on individual genetics, fitness level, and the duration of hypoxia. Here are some of the most common reactions:

Our breathing rhythm intensifies – we breathe faster and deeper. This allows the body to take in more oxygen and efficiently expel carbon dioxide.

The heart begins to beat faster and pumps more blood through the body. This is to transport a greater amount of oxygen to the brain and other vital organs.

In essence, our body adapts to the available oxygen content, as if we were leisurely enjoying a coffee on the Zugspitze (with its summit cross at an altitude of 2,960 meters). It is this natural adaptability that is activated and trained during hypoxia.

Altitude training at elevations above 2,500 meters above sea level can have positive effects on health. However, depending on individual circumstances, there are also potential risks and disadvantages:

Altitude sickness: Sudden exposure to high altitudes can cause symptoms such as headaches, nausea, dizziness, and shortness of breath. These symptoms are usually temporary but may, in rare cases, require immediate descent.

Dehydration: The dry air at high altitudes can lead to increased fluid loss and dehydration.

Reduced training intensity: The decreased oxygen content at high altitudes can affect the quality of training.

In general, altitude training can be beneficial for health when properly planned and conducted. It is essential to pay attention to the body’s individual response and make adjustments if necessary. Before starting an altitude training program, it is advisable to consult a physician or sports medicine specialist to assess potential risks and contraindications.

Intermittent Hypoxia-Hyperoxia Training (IHHT) or Intermittent Hypoxia Training (IHT) differs significantly from traditional altitude training in the mountains in several aspects.

Safety: In IHHT, oxygen conditions are artificially modulated in a controlled environment, contrasting with altitude training, where athletes experience continuously increasing hypoxic stress and hydrostatic pressure during ascent.

Duration: Compared to altitude training, which often lasts for days, weeks, or even months, IHHT consists of short, repeated phases of hypoxia and hyperoxia within a limited time frame.

Individualization: IHHT can be easily tailored to the individual goals, needs, and circumstances of the person undergoing training, while this may be more challenging or even impossible in altitude training.

Hyperoxia Phase: Unlike altitude training, IHHT includes phases with elevated oxygen concentrations that are used to optimize the training effects.

Practicality: While altitude training requires access to mountainous regions, IHHT can be performed in specialized training centers or even with portable devices, making it a more accessible option for many people.