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Ever wondered what it is that makes Kenyans so fast and fit? Aside from genetics, what it boils down to is actually fairly simple, and is actually a training technique used by élite forces training programmes, called hypoxic training. Hypoxic - or anaerobic - training means working without oxygen. This has an immediate effect on levels of fitness and endurance, and makes it much easier to work in normal conditions. Therefore, Kenyans training at altitude will be accustomed to sprinting with very little oxygen flowing through the bloodstream to the muscles, and so when competing in international events are able to utilise the oxygen in the air to its fullest advantage.
Hypoxic training is also quite dangerous, and I for one have found that certain types of training are simply impossible. It also really hurts, and I wouldn’t recommend it for asthmatics, old people, overweight people or anyone else who isn’t particularly fit. What I would recommend, however, is hypoxic swimming. Swimming is a great alternative to running, cycling or rowing, since its both practical and fun, and uses all muscle groups. It’s also the easiest form of cardiovascular exercise with which to train anaerobically. However, be sure to have a lifeguard or training partner around, since the lack of oxygen can in fact cause people to pass out in the water (and drown).
As with all training, the most logical place to start is with a safe, short distance and work your way up to more challenging distances, allowing your body to adapt to the new strains. Start with a simple 25 metre length without taking a breath (if you can’t manage that, allow yourself a maximum of 1, 2, or 3 breaths, depending on what you’re comfortable with). My stroke of choice has always been the crawl; but if you prefer breaststroke, butterfly, sidestroke or backstroke then feel free to experiment. It is possible, with the right training, to do several hundred metres underwater without taking a breath - US Navy Seals have to complete herculean tests throughout boot camp to ensure that their lungs remain at full capacity.
In 2007 England Rugby coach Brian Ashton arranged several practice games against World Cup rivals South Africa in the latter country’s home pitches. Even the international athletes of the England team encountered difficulty when playing at high altitudes and lost every one of the matches, dampening the team’s morale and having a hugely detrimental effect on team cohesion and discipline. The South African team went on to beat England in the final and win the 2007 Paris World Cup. This was largely due to the Springboks’ approach to training; which included plenty of hypoxic exercise and practice games at altitude.
Similarly, anyone who has climbed mountains will be aware of the effects of altitude sickness and will be familiar with the fact that the last leg of the hike to reach the summit is the hardest part. I remember reaching the summit of a Himalayan mountain called Pikey Peak in the Easter months of 2009. The mountain lies 14 days’ trek from Mount Everest’s base camp and is over 4,000 metres high - the attraction of which is that, on most days, Everest is actually visible from the summit. Anyway, having got up at 2am to reach the top in time for sunrise, several of the group had to return to camp due to altitude sickness, and several more threw up along the way. As we reached the peak, the sun was beginning to rise and the entire group was spread out all over the final stretch of snow, each person battling their way towards the top. It may have been the blistering winds, lack of sleep and food or indeed the multiple layers of soft snow underfoot, but every step was a huge effort for absolutely everyone. This is partly why when we reached the top, energy sapped and elated, Everest was that much more of an incredible sight in the morning sunrise (of course, it turns out I got confused and took a photo of the wrong mountain).
My point, however, is that oxygen levels have a huge effect on our ability to perform when it comes to exercising. Anaerobic activities burns calories and can accelerate our lungs’ capacity to hold air with remarkable efficiency, and although training at altitude and holding your breath all the time are effective ways to achieve this, I would definitely recommend hypoxic swimming; its just much more fun and comes fairly naturally to anyone used to training in a pool anyway. It’s definitely the best way to get fit fast, and have a great time along the way.
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