Summary
Josh Harlan and Grace Nuttall explore high altitude training methods, comparing training masks, altitude simulation rooms (Hypoxico), and real altitude exposure. Josh shares his firsthand experience preparing actor Oscar Isaac for a movie shoot at altitude, working out at a simulated 13,000 feet in Manhattan. The episode covers how reduced oxygen forces deeper breathing, strengthens intercostal muscles, and can increase red blood cell production over 10-14 days. They discuss safety precautions including monitoring blood oxygen with pulse oximeters, starting at lower simulated altitudes, and always training with a partner. Josh emphasizes that proper deep breathing technique is the foundation, even without any devices.
Key Points
- Altitude training works by exposing the body to reduced oxygen, forcing adaptations like increased red blood cells and hemoglobin
- Training masks restrict airflow and force deeper breathing, strengthening intercostal muscles and lungs even if they don't perfectly replicate altitude
- Hypoxico rooms strip oxygen from sealed rooms to simulate altitude without wearing a mask, allowing more natural training
- At 13,000 feet simulation (~13% oxygen), monitor blood oxygen with a pulse oximeter and stay above the high 70s
- Red blood cell benefits from altitude exposure last approximately 10-14 days after returning to sea level
- Start low (3,000 feet) and gradually increase; jumping too fast causes headaches, lightheadedness, and nausea
- Always train with a partner due to risk of lightheadedness and fainting
- Deep diaphragmatic breathing at 2-4 breaths per minute can improve oxygen levels without any device
Key Moments
How altitude training forces the body to adapt
Altitude training exposes athletes to reduced barometric pressure and lower partial pressure of oxygen, triggering adaptations like increased red blood cells and hemoglobin that provide a competitive advantage for 10-14 days at sea level.
"Depending very much on the protocols used, the body may acclimate to the relative lack of oxygen in one or more ways such as increasing the mass of red blood cells and hemoglobin or altering muscle metabolism."
Training mask forces deeper breathing and rib cage expansion
The altitude training mask forces immediate deep breathing, expanding the lungs and mobilizing the rib cage. This strengthens intercostal muscles and can benefit people with scoliosis by forcing both sides of the chest to expand equally.
"the first few breaths that I took forced me to expand my lungs so much that my back clicked. it clicked into place, which means that my rib cage was moving to compensate for the expansion of my lungs."
Training at simulated 13,000 feet with pulse oximeter monitoring
At Hypoxico in Manhattan, rooms are sealed and stripped of oxygen to simulate altitude. At 13,000 feet (about 13% oxygen), athletes wear pulse oximeters and must stay above 80% blood oxygen saturation, exiting if they drop below 70%.
"they've basically stripped the room of oxygen at a certain percentage and it's all measured so you can see it and then we Oscar and I have these these pulsometers on our finger to read the the the flow of oxygen and the the amount of oxygen in our blood"
Safety precautions and gradual progression
Always train with a partner due to risk of lightheadedness and fainting. Start at low simulated altitudes (3,000 feet) and gradually increase. People with COPD or lung issues should consult a doctor. Jumping too quickly from 5,000 to 10,000 feet caused pounding headaches.
"Start with like 3,000 feet, then go up to 6,000 feet, then eventually 9,000. I think it goes 3, 6, 9, 12, 15. I think 15 might be the highest they have. I would definitely say start low."
