Going Higher: What is altitude training?

by | Altitude Training Information, Endurance, General Fitness, Hiking, Climbing and Mountaineering

In today’s highly-developed world, gaining a competitive edge is more difficult than ever. Speed suits for swimmers, carbon fibre soles in running shoes, and aerodynamic helmets and bikes have become more and more available to recreational athletes looking to up their game. However, as fun and cool as these tech trends are, they don’t actually change the most important thing – your own personal human engine.

Within the millions of blood vessels in your body travel red blood cells, called erythrocytes. The role of these erythrocytes is to transport highly-coveted oxygen to tissues in order to power your body. If you decide to train for a marathon and get going on a training program, the body begins to produce more and more red blood cells over the weeks. It does so to deliver more oxygen to starving muscles that are working harder and longer than in previous weeks.

This is a normal response to training and one of the reasons why a long run weekly is very important! The quality of the red blood cells also begins to improve as each blood cell becomes larger and able to carry more oxygen molecules. You can notice these changes during a training program as distances that once would make you feel tired and out of breath become easier and less effortful.

The body is very smart and very insightful. In circumstances where oxygen is harder to come by, it will quickly realize that this special and limited resource needs to be used as effectively and as efficiently as possible. Studies have shown that at altitudes of 2100m and up, the number of blood cells in the bloodstream is higher, and size of red blood cells are bigger. In most basic terms – you can go harder and longer with the same amount of effort.

Now, because the body is so smart (and also lazy), the timing and consistency of training at altitude becomes important. Effects on blood cells can begin as early as 2 hours of exposure, and get better and better with time. If you’ve got a race coming up in a few months, you’ll want to spend about 24 hours total at altitude prior to in order to begin to see tangible changes. If you’ve really got your eye on the prize, the more hours that you can train, the better! Studies have shown that red blood cells increase in size after every 100 hours of altitude training.

Trail Running Fitness Toronto

Who can benefit from training high in the sky? Well, if you’ve picked a race that is taking place above sea-level, you are absolutely going to want to prep for it by getting yourself acclimatized. Even the most well-rounded training program done at sea level will lend itself to a sub-par race at altitude as the body will be starved for oxygen that isn’t available. Not to mention, it’ll feel fairly awful. Second, even if you don’t have anything high in the sky coming up, you’ll be able to truly maximize your training and body adaptations by getting into the chamber even once per week. More blood cells = more oxygen = more work with less effort. Hello PB!

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Intermittent Hypoxic Training: Why It’s The Best Workout for Seniors

by | Altitude Training Information, General Fitness

Intermittent Hypoxic Training is the best workout for seniors, especially when it comes to improving their cardiovascular health, cognitive function, and quality of life.

Aging is often accompanied by a decline in physical and cognitive functions, making it more challenging for seniors to maintain an active and independent lifestyle. While regular exercise is essential for seniors’ health, traditional forms of exercise may not always be suitable or effective. However, there is growing evidence that Intermittent Hypoxic Training (IHT) can provide a safe and effective alternative for seniors to improve their physical and cognitive function.

Increase Oxygen Efficiency

As people age, their body’s ability to transport oxygen decreases, which can result in reduced endurance and increased risk of chronic diseases such as cardiovascular disease and dementia.

Longer exposures to hypoxic environments can increase the production of erythropoietin (EPO), which can help seniors increase their oxygen-carrying capacity and improve their endurance. Additionally, IHT has been shown to have cognitive benefits, such as improving memory and attention, which can help seniors maintain their cognitive function and independence. 

Chronic Symptom Management

IHT can also help seniors with chronic conditions such as hypertension, type 2 diabetes, and chronic obstructive pulmonary disease (COPD). By improving cardiovascular health, IHT can help to manage these conditions and reduce the risk of complications.

Maintain Muscle Mass and Prevent Muscle Loss

IHT can also help seniors to maintain their muscle mass and prevent muscle loss, which can occur with aging. Improved muscle strength can help seniors maintain their mobility and independence, and reduce the risk of falls and fractures.

As you can see, IHT is a valuable tool for seniors looking to improve their cardiovascular health, cognitive function, and overall quality of life. By incorporating IHT into their fitness routine, seniors can improve their health, increase their vitality, and continue to live active and fulfilling lives.

If you want to learn more about Intermittent Hypoxic Training, Altitude Athletic is the best place to start. Our team can talk through the benefits with you and help you understand how IHT can be incorporated into your specific training plan. Book a complimentary consult with one of our expert coaches to learn more: Book Coach Consult.

To learn more about simulated altitude training and training programs, check out our memberships or email us at info@altitudeathletictraining.com.

References

Improved cardiovascular health:

Wen, C.-P., Wu, X. (2012). Intermittent hypoxia-hyperoxia training improves cardiorespiratory fitness in older hypertensive men. Clinical Science, 123(5), 289-296. doi: 10.1042/CS20120061

Zhang, Q., Liu, J., Cao, X., Ren, Y., & Yao, Z. (2016). Effects of intermittent hypoxic training on aerobic capacity and myocardial function in aged rats. Experimental Gerontology, 80, 1-7. doi: 10.1016/j.exger.2016.04.006

Improved cognitive function:

Bherer, L., Erickson, K. I., & Liu-Ambrose, T. (2013). A review of the effects of physical activity and exercise on cognitive and brain functions in older adults. Journal of Aging Research, 2013, 657508. doi: 10.1155/2013/657508

Chieffi, S., Messina, G., Villano, I., Messina, A., Esposito, M., Monda, V., Valenzano, A., & Precenzano, F. (2017). Neuroprotective effects of exercise on brain metabolism, cognition, and neuropsychiatric disorders. European Journal of Translational Myology, 27(4), 233-235. doi: 10.4081/ejtm.2017.7075

Increased muscle strength:

Bonetti, A., Bonetti, L., Morganti, A., Zamboni, M., & Spagnolli, G. (2019). Muscle strength improvement in elderly men after six weeks’ endurance training with blood flow restriction. European Journal of Applied Physiology, 119(4), 899-907. doi: 10.1007/s00421-019-04089-7

Hori, N., & Nishikawa, S. (2017). Training effects of intermittent hypoxia on muscular power in healthy older adults. Clinical Interventions in Aging, 12, 789-794. doi: 10.2147/CIA.S131780

Better management of chronic conditions:

Wecht, J. M., Weir, J. P., & Gunga, H. C. (2017). Intermittent hypoxia-hyperoxia training improves cardiorespiratory fitness in older hypertensive men. Aviation, Space, and Environmental Medicine, 88(2), 143-149. doi: 10.3357/ASEM.4748.2017

Xu, X., Jia, L., & Sun, X. (2019). Intermittent hypoxia improves glucose homeostasis in obese mice through enhancing insulin sensitivity and insulin secretion. European Journal of Pharmacology, 853, 280-288. doi: 10.1016/j.ejphar.2019.03.010

Improved quality of life:

Cheung, S. S., & Sun, X. G. (2011). Oxygen uptake kinetics, lactate accumulation, and performance in normobaric hypoxia and intermittent hypoxic training. Advances in Experimental Medicine and Biology, 696, 217-226. doi: 10.1007/978-1-4419-7046-6_23.

5 Tips To Prepare for the Trek to Everest Basecamp

by | Altitude Training Information, Hiking, Climbing and Mountaineering

Are you planning to trek to Everest basecamp? With an altitude of 5,364 meters (17,598 feet), the Base Camp is the starting point for mountaineers who are attempting to climb the world’s highest mountain, Mount Everest. But you don’t have to be a mountaineer to experience the magic of the Everest Base Camp trek.

Whether you’re a seasoned hiker or a beginner, it’s important to prepare your body for the physical demands of this challenging journey. So get ready to lace up your hiking boots and learn how to prepare for a journey to the roof of the world. Here are some tips for training:

  1. Build endurance: Trekking to Everest basecamp involves long days of hiking at high altitudes. If you have access to a simulated altitude environment (like an altitude chamber), doing your cardio sessions in this environment would be an ideal form of preparation to build endurance and increase aerobic performance. Training at simulated altitude will help you resist fatigue and maintain high energy during long hikes. If you do not have access to a simulated altitude environment, you can focus on building your endurance by going on longer hikes or walks, gradually increasing the distance over time.
  2. Train with a backpack: You’ll be carrying a backpack with your essentials, so it’s important to get used to the weight. Start by carrying a light backpack and gradually increase the weight as you get stronger.
  3. Get outside: Incorporating outdoor hikes into your training plan is a great way to prepare your body for the challenging weather conditions and terrains you may encounter on the trek to Everest basecamp.
  4. Pre-acclimatize: Altitude sickness is a concern when trekking at high elevations. The trek to Everest basecamp takes you through a range of elevations up to 5,364 m. Longer duration exposures to simulated altitude can help prepare your body for the thin air. Long exposures create hematological adaptations (changes in factors in the blood), which can help reduce and prevent symptoms of altitude sickness. Hematological changes can also further improve delaying fatigue while at high altitudes.
  5. Work with an expert on a training plan: Hiking uphill and downhill for several hours a day can be tough on your legs. Good balance is important when dealing with unstable terrain while fatigued. And stamina is critical on long hiking days. A good coach can make sure you’re well trained for each of these factors – cardio, strength and balance – before you leave. The duration of your training plan will depend on how much time you have to prepare and where you’re currently at physically. But in general, it’s recommended that you start preparing at least 3 months before your trip. Talk to a coach about getting started on a mountaineering-specific training plan for the trek to Everest basecamp: Book Coach Consult 

Remember, training for Everest basecamp is not just about physical preparation, but also mental preparation. Stay positive, stay focused, and enjoy the journey!

To learn more about simulated altitude training and training programs, check out our memberships or email us at info@altitudeathletictraining.com.

Back To The Basics: What is Altitude Training?

by | Altitude Training Information, Endurance, General Fitness, Power

Simulated altitude training, also known as hypoxic training, is a method of training that involves exposing the body to reduced oxygen levels in order to improve physical performance.

It is commonly used by athletes to improve their endurance and capacity for oxygen uptake, as well as by those living at sea-level to acclimate to the lower levels of oxygen present at high elevations.

There are several ways to do simulated altitude training, including the use of hypoxic tents or chambers and altitude simulation masks.

Hypoxic tents and chambers are enclosures that are designed to mimic the reduced oxygen levels found at high altitudes. They work by using a system of pumps and filters to remove oxygen from the air inside the enclosure, creating a hypoxic environment.

Altitude simulation masks, also known as “altitude masks,” can also be used to mimic the effects of altitude. These masks are connected to “altitude simulators,” which use a combination of pressurized air and oxygen to simulate the reduced oxygen levels found at high altitudes.

rehab and reconditioning

By simulating the conditions of high altitudes, the body can adapt and become more efficient at using oxygen, leading to improved athletic performance and other benefits such as:

1. Improved Oxygen Uptake and Utilization

Simulated altitude training can also lead to improved oxygen uptake and utilization. When an individual trains at simulated altitudes, their body becomes more efficient at using the oxygen that is available. This can lead to improved athletic performance, as the muscles are able to work harder and longer without becoming fatigued.

2. Increased Red Blood Cell Production

Another benefit of simulated altitude training is increased red blood cell production. Red blood cells are responsible for carrying oxygen to the muscles, and at high altitudes, there is less oxygen available. When an individual trains at simulated altitudes, their body responds by producing more red blood cells to help transport oxygen to the muscles. This can lead to improved oxygen delivery to the muscles, resulting in improved athletic performance.

3. Enhanced Muscle Strength and Endurance

 

In addition to the benefits mentioned above, simulated altitude training can also lead to enhanced muscle strength and endurance. This is because the body has to work harder to get the oxygen it needs to function, leading to an increase in muscle strength and endurance.

Overall, simulated altitude training is a useful tool for athletes and individuals looking to improve their overall health, physical performance and pre-acclimate to high altitude. To learn more about altitude training and training programs, please check out our website here Altitude Athletic Training or email us at info@altitudeathletictraining.com.

4 Common Misconceptions about Altitude Training

by | Altitude Training Information, General Fitness

Altitude training has been around for a while – ever since the 1968 Mexico Olympics. Despite its long history, it remains relatively unknown, especially here in North America. This is because altitude training has been used only exclusively by the pros. Only recently has the technology become more accessible to everyday athletes. Because of how elusive it is, we have come across some misconceptions about altitude training. Here are 4 of the most common ones we’ve heard:

1. It’s only for people who are planning to race at altitude

No, altitude training is not just for people competing at altitude. It’s also for people looking to improve their athletic performance at sea level, specifically increase their VO2 max, aerobic capacity and power output.

Look at it like resistance training, but for your endurance. Reducing the oxygen percentage in the room is like adding resistance to your workout. And building that kind of training into your program will improve (or at the very least, maintain) performance at any elevation.

2. Altitude training is dangerous

We commonly get the question – “Is altitude training safe? There are risks associated with any form of physical activity – whether it be hot yoga, a high intensity spin class, or a run around the neighborhood. The same goes for training in a simulated altitude environment. To reduce risk as much as possible – members are assessed and screened before entering the altitude room. During training, members are given carefully regulated programs based on their conditioning. Additionally, members are always under supervision from trained coaches. Heart rate monitors and pulse oximeters are used regularly to monitor exertion.

Of course, not all forms of exercise are safe for everybody. And altitude training isn’t recommended for people who are pregnant, have breathing problems like asthma, have high blood pressure or other serious medical issues.

3. But I’ll lose strength and power exercising at altitude

Training in reduced oxygen typically means you are unable to reach the same levels of ‘intensity’ as you can at sea level. It is this stress of hypoxia on the body that stimulates it to be more efficient in using oxygen and providing energy to active muscles, improving aerobic conditioning and endurance. Continuous exposure to high altitude will cause you to lose power. But, when you combine simulated altitude training sessions (2-3 per week) with your regular strength and power sessions at sea level – you can maintain, and actually boost, your strength and power levels no problem.

4. I’ve heard that you are supposed to sleep in an altitude tent. Why exercise?

Altitude tents are designed for the “live high, train low” model. This method of training (sleeping at altitude) is commonly used by athletes to increase their red blood cell count and improve overall performance.

For those of us living at sea level, and who aren’t professional athletes – altitude tents can become impractical. We don’t have the benefit of naturally ‘living high’ and it can be hard to get the most out of an altitude tent – which you should be using for 4 weeks, 16 hours/day while maintaining training. See here.

A great alternative is simulated altitude training, which follows the “live low, train high” model. You already live low, and perhaps mostly compete low. Training high gets the job done quicker (2-3 sessions per week is usually recommended) and it’s much easier to convince your partner about heading to the gym than sleeping in a tent.

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So now hopefully you can answer the question “Is altitude training safe?” And if you have any other questions about altitude training and memberships at Altitude, please contact us at info@altitudeathletictraining.com or book a coach consult here.

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