Does Normobaric Hypoxic Resistance Training Confer Benefit over Normoxic Training in Athletes? A Narrative Review

Abstract

Purpose

The aim of the present review was to focus on normobaric hypoxic resistance training and to discuss to what extent this method can be efficient for athletes to potentiate classical adaptations to resistance training and thereby performance.

Methods

Search terms related to the topic of the present review such as normobar*, hypox*, resistance exercise, resistance training and performance were inserted in Pubmed and Scopus. In total, 16 articles made the core of this narrative review.

Results

Based on the available literature, 2–3 sessions a week performed in hypoxic conditions for 4–6 weeks with a F_iO₂ of 0.14–0.15 should recommended to athletes looking at potentiating the effects of resistance training. A large range of loads has been found to be efficient at inducing physiological effects in hypoxic vs normoxic conditions, from 20% to 90% of the 1-RM. Ideally, at least the last set should be performed to failure, if not all. Also, inter-set rest periods should be around 30 s for low-load exercise (30%–40% 1-RM), around 60 s for moderate-load exercise (60%–70% 1-RM) and 2 min for high-load exercise (85%–90% 1-RM).

Conclusion

While there is no one size fits all and certainly no guarantee of added value over normoxic training, each athlete looking at potentiating the effects of resistance training should try to implement some sessions in hypoxic conditions. Based on the individual response, subtle improvements may be expected on muscle strength and mass, velocity and power, as well as hormonal responses to resistance training.

Funding

Fonds De La Recherche Scientifique - FNRS(J.0048.21)