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- The Fatal Flaws of Altitude Masks for Endurance Athletes<br><br>The short answer to the question of whether you should invest in an altitude training mask is: No. But, as with so many things in sports science, therefs more to the story because there can be benefits to exercising in a hypoxic environment, theyfre just not the ones you normally associate with altitude training. First, herefs why you donft need the mask:<br>Restricting your breathing ruins your workout<br><br>As an endurance athlete your goal is to maximize your ability to deliver oxygen to working muscles. The more oxygen you can inhale and deliver per minute, the more muscular work you can perform. When you restrict your breathing with a mask, you lose power and go slower. Youfre stressing your ability to breathe, not your ability to do work. To improve fitness for endurance sports you need to accumulate enough workload to create a training stimulus, and you canft work as hard when your breathing is restricted. Ironically, the mask makes your workout difficult and exhausting, but ultimately less effective.<br>Strengthening breathing muscles doesnft improve athletic performance<br><br>Breathing against resistance in training doesnft result in an increase in the amount of oxygen you can take in per minute when you remove the resistance. In other words, the strength of your intercostal muscles and diaphragm arenft limiting factors in your ability to fill your lungs. When people report feeling like they can breathe deeper, it is likely because breathing deeply or forcefully has helped the muscles loosen up and increased the mobility of your ribs. Youfll notice the same thing if you have to take a few weeks off from exercise; after a workout or two you feel like you can take bigger breaths because your chest has loosened up.<br>Even elite athletes at altitude donft want to train at altitude<br><br>Athletes who live at altitude acclimate to the elevation by developing more red blood cells. That means they can train effectively at that altitude, but their power still declines when they go up into the mountains outside of town. The bigger benefit to living at altitude is the ability to go down to lower elevations for training camps where elite athletes can take advantage of increased oxygen carrying capacity in an environment where therefs more oxygen. They donft do the opposite. They donft live at 6,000 feet and go up to the top of mountain at 12,000 feet to do their intervals. In specialized cases we also employ supplemental oxygen training for athletes living and training at altitude. The High Altitude Training Center (HATC) at the Olympic Training Center is more often used to simulate sea level conditions than high altitude conditions. By adding oxygen athletes can achieve sea level power outputs in training, or recover in sea level conditions, while living at altitude.<br>Even if the idea was good, the exposure is too short<br><br>Part of the reason the traditional gLive High, Train Lowh method of altitude training says glive highh is because the phrase indicates how much time you need to be exposed to altitude for it to yield a positive training adaptation. Restricting oxygen for the short duration of a workout isnft enough of a stimulus to lead to the training adaptations youfre after from altitude.
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