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Intermittent Hypoxic Training (IHT) involves short periods of breathing in low-oxygen air followed by periods of normal oxygen levels. It aims to stimulate the body’s adaptation to lower oxygen levels, which can enhance athletic performance and improve overall health.
IHT can improve endurance, increase red blood cell count, and enhance oxygen transport in the body. Athletes often use it to improve their performance at high altitudes or during intense physical activity. Beyond sports, IHT can aid in recovery from respiratory issues and may also provide benefits for cardiovascular health.
IHT is suitable for athletes looking to boost their performance. It can also benefit those looking to improve their cardiovascular health or lung function. However, individuals with certain medical conditions, such as severe asthma or heart issues, should consult a healthcare professional before starting any training involving hypoxia.
It is important to start gradually. Begin with brief periods of hypoxic exposure, about 10 to 15 minutes, ensuring you can still maintain a normal breathing rhythm. This could be done using hypoxic training masks or in a controlled environment. Increase the duration and intensity of the sessions slowly over time to prevent any adverse effects.
Monitoring your body’s response is crucial. Look out for symptoms such as dizziness, nausea, or shortness of breath. If you experience these, it's important to stop the session and seek fresh air. Always stay hydrated and maintain a balanced diet to support your training.
Starting with 2 to 3 sessions per week is generally recommended. As your body adapts, you can gradually increase the frequency. Ensure to allow time for recovery between sessions to avoid overtraining.
Yes, IHT can be combined with other forms of training such as strength training or endurance workouts. It is best to integrate IHT sessions into your training regimen in a balanced way, ensuring it complements rather than overwhelms your overall fitness plan.
After an IHT session, focus on recovery. This includes drinking water, consuming a healthy meal, and performing light stretching. Monitoring your heart rate and ensuring it returns to normal can also be beneficial. Rest is essential to allow your body to adapt and recover.