Training for High Altitudes
High altitude training, also referred to as hypoxic training, involves breathing oxygen-reduced air in attempt to improve athletic performance, become pre-acclimatized to altitude and/or improve physical health. Altitude training traditionally required traveling to high elevations. Since 1995, Circa patented technology of Hypoxico Inc. Through the normobaric hypoxic (oxygen reduced) air, high altitudes of up to 21,000ft/6,400m can be simulated. High altitude training and fitness can be of great benefit to athletes, mountaineers, health conscious individuals and fitness enthusiasts. It can benefit everyone, particularly those that are often involved in areas of high altitude for hiking or mountain climbing, running on trails, and mountainbiking.
Benefits of Altitude Training
Essentially, altitude training will improve your speed and endurance, increase your strength, and enhance your energy and overall fitness. High altitude fitness training causes your respiratory rate and heart rates to speed up. When an individual is exposed to oxygen reduced air, his body will struggle to produce adequate energy.
This training will decrease your maximum cardiac output and maximum heart rate, an increase in red blood cell count, excretion of base through the kideys to restore acid-base balance, red blood cell chemical change to increase their efficiency of giving oxygen to the tissues and an increase in mitochondria and oxidative enzyme count.
High Altitude Training and Exercise
Several types of exercises can be done for high altitude fitness training, including walking, running, swimming, biking, and aerobics. Exercising at a lower intensity may be necessary in the beginning. Keep in mind that everyone adapts to lower altitudes at different rates. Avoid pushing yourself too much, too soon or you may become injured. Keep track of how you feel at rest and during exercise to make sure your exercise routine is at the right level of intensity. As you become more used to the high altitude, increase your exercise length and/or duration. Regular exercise is key to adapting to higher altitudes.
High Altitude Training and Diet
Along with high altitude training, athletes should eat a good diet full of natural and healthy foods. A high carbohydrate, low salt diet is best. Your body needs the carbs for energy and low salt to avoid becoming dehydrated. Drinking lots of fluids is also important to maintain hydration. Alcohol should be avoided. Also, an iron supplement may be needed for the body to make additional red blood cells that tend to be depleted in high altitudes.
As your high altitude training and fitness workouts progress, you will see an improvement in your energy, breathing, and overall health. Your body will be adjusted to withstand high altitudes, making it even easier to exercise in places with lower altitudes. High altitude training done right will yield lasting effects for fitness.
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