Exercising in low oxygen

SINGAPORE - Want to push yourself in a low oxygen environment? Or pump iron into the wee hours of the morning? It is possible now with a gym that simulates high altitudes and a 24-hour gym chain in the heartland.

At Altitude gym in Bukit Timah, which opened last November, members work out in a simulated environment that is at least 3,500m above sea level. That is just below the top of Japan's Mount Fuji.

Inside a 800 sq ft air-tight chamber, oxygen levels are kept at 14 per cent, compared to 21 per cent outside.

A compressor system here produces nitrogen-rich air, displacing the oxygen inside the chamber.

Inside, up to 15 people can exercise at any one time on the spin bikes, treadmills and other fitness equipment provided.

The gym also conducts classes in yoga, circuit training, combat conditioning and physical training in this environment.

Altitude has seen 160 clients so far. Of this, 90 are members, who pay $100 to $200 a month.

Says the gym's managing director, Mr Stanley Tan, 42: "Exercising here, you are teaching your body to use oxygen more efficiently.

"This enhances athletic performance, and has many other benefits like lowering cholesterol levels and helping with weight loss," he adds.

"Famous athletes such as Tiger Woods, Michael Phelps and David Beckham have also trained under such conditions. In fact, many athletes will tell you it's the secret to their success."

While doctors endorse some benefits of altitude training, they also warn customers against pushing themselves too hard.

Says sports physician Benedict Tan, chief of Changi General Hospital's department of sports medicine: "It is safe to exercise at the gym if users follow the right safety protocol. In any case, common sense should prevail. Don't push yourself if you feel unwell."

Dr Ong Joo Haw, a registrar at Khoo Teck Puat Hospital's Sports Medicine Centre, says: "Since the 'ascent' is not graduated, there can be risks of altitude-related problems."

Symptoms of these problems, he says, include nausea, dizziness, undue fatigue, altered mental status, chest tightness and shortness of breath.

Says Dr Ong: "In such cases, exercise should cease immediately. The involved individual should be removed from the facility and given prompt medical attention."

So far, Altitude reports, there have been only two occasions where a member felt nauseous while exercising.

But Mr Stanley Tan explains that both members forgot to eat proper meals prior to exercise.

At least one trainer supervises every five members at all times, he adds.

"Whenever someone over-exerts himself, we know. And we stop him."

Users such as Mrs Karen Windeler, 35, say the gym has helped them become fitter.

Says the Belizean housewife, who has been exercising there for four months: "When I first started out, I felt tired after only two minutes on the treadmill.

"Now, I can run for 45 minutes."

Runner Marcus Ong, 27, who won the Men's International category at last year's Great Eastern Johor Bahru 10K run, says: "Since training here for four months, my performance has improved.

"When I started exercising here, I felt like I was choking for air. But now, this environment feels normal to me."

If you are more of a night owl, look to a chain of 24-hour gyms in the heartland.

Anytime Fitness, an American-based fitness chain, aims to open 100 such gyms in the heartland within five years.

Since last October, at least four have opened.

Members pay $88 to $98 a month.

Says Mr Marcel Daane, director of organisational performance at Anytime Fitness Asia: "We want to let people go to the gym any time they want.

"Users in other countries such as the United States have welcomed 24-hour gyms, and I'm sure users here will appreciate the convenience."

Gyms here have their own opening hours, but most open only from 6am to midnight. For example, California Fitness' Bugis outlet opens from 6am to midnight on Mondays to Saturdays, and 8am to 10pm on Sundays and public holidays.

At 1.30am at Anytime's outlet at Ace The Place Community Club in Woodlands last Thursday, five people were working out.

One was Ms Rashidah Jalil, a singer who performs at the 1-Altitude bar.

Says the 25-year-old: "My sets finish at 9.30pm. Which gym is open at that time?

"In the past, the only exercise I could do was to jog around the neighbourhood. At least now, I can exercise in air-conditioning."

Another gym-goer, Mr Mohd Nazim Atan, 26, usually works the night shift and was there to pump some iron on his rest day.

Says the civil servant, who usually works from 7pm to 4am: "My body will wake up at night and sleep in the day.

"When you work such hours, it's almost impossible to go to a regular gym.

"I also like that there are very few people in the night and I don't need to wait to use any gym equipment."

First-person account: It was hard to breathe

My first reaction: "Will I die from oxygen deprivation?"

After all, I'm no elite athlete. I'm just a regular guy who hits the office gym once a week to plod along on stationary bikes while watching TV shows on my iPad.

So I am understandably nervous about going for a trial session at the Altitude gym

The gym simulates a high-altitude environment and the oxygen level inside is a quarter lower than what we breathe normally.

If I exercise there, will I faint/die/vomit/get a heart attack? Will there be a medical team or ambulance on standby?

Turns out, the gym has numerous safety precautions.

Before I am even allowed into the chamber, I have to declare all medical conditions, disabilities and injuries, as well as undergo a blood pressure test, body fat analysis and hydration analysis (I passed).

If I have any existing signs of heart disease - such as chest pains, dizziness or heart palpitations - I would need a doctor's clearance.

Finally, I have to sign a release stating that I understand the risks of altitude training. Only then am I allowed into the chamber.

Inside, there are five other people working out.

Without doing any physical activity, I immediately find the air harder to breath.

I have to take deeper breaths and use my diaphragm to take in more air.

After 10 minutes on the spin bikes, I already feel the "burn" on my thighs.

This usually takes 20 minutes in a normal gym. Same story on the treadmill.

It's certainly tougher to exercise here.

The gym's managing director, Mr Stanley Tan, measures my oxygen saturation level every few minutes, using a pulse oximeter.

He does this for everyone, he says. Whenever my oxygen saturation level falls below 80 per cent, he tells me to slow down.

It will take a couple of weeks - three sessions a week - for my body to get used to the lower oxygen levels inside the chamber.

But after this, my body will be able to utilise oxygen more efficiently and I can achieve the same workout in a shorter period of time.

Although I'm tempted by how much time this would save, I actually enjoy watching TV while exercising.

I am going to stick to a normal gym, even if it means a less efficient workout.

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