Dive into what altitude training is, its advantages and alternative training that athletes could do. Click here to learn about altitude training for athletes.
Figure 1: Man running on a mountain trail
What is Altitude Training?
As commonly known, the air thins out as the altitude increases, meaning the amount of oxygen decreases. In altitude training, some coaches send their athletes to live at a high altitude (typically 8,000 feet or higher than sea level) to enable their bodies to perform well with low oxygen levels. Traditionally, they also exercised there. However, over time, it was discovered that exercising at a lower altitude (4,000 or lower than sea level) would achieve the best results. Accordingly, the phrase “Live high, train low” became popularized within the athletic community which indulges in this practice.
What are the benefits?
Red blood cells consist of haemoglobin, a protein with iron. The iron binds to four oxygen gas molecules and transports them from the lungs to cells and tissues. However, when living in an environment with decreased oxygen, cells will struggle to get adequate oxygen to perform cellular respiration. To combat this, the body will first adapt by increasing heart rate and blood pressure. Gradually, the body will adapt to haemoglobin to carry more oxygen.
Additionally, the higher altitude stimulates EPO production, a hormone which would trigger the bone marrow to produce more red blood cells. Due to these changes, one’s VO2 max count would increase. The amount of air the person breathes will be the same, but the oxygen transfer within the lung will be more effective.
Ultimately, when athletes perform in competitions, they will be able to maximize oxygen efficiency in cells. As a result, lowering fatigue and empowers the athlete to persevere. After a few days back at sea level, the haemoglobin and EPO production will go back to normal.
On the other hand, it is important to be cautious as altitudes overly high can cause altitude sickness, which can ultimately harm the athlete more than it benefits.
Alternatives
Figure 2: A sleeping altitude chamber
While an athlete might not have the funds to go somewhere else to train, machinery has been invented to recreate the same results. For example, an altitude chamber can be utilized anywhere to simulate the desired altitude. Michael Phelps, an esteemed swimmer, used the altitude chamber to sleep in when preparing for the 2012 Olympics.
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