Evidence suggests that non-elite athletes — who have lower initial haemoglobin levels — stand to benefit from an even more potent boost than the elites. Not only does the lower oxygen partial pressure result in hypoxia and haematopoiesis, it also can have greatly beneficial psychological effects. The shortage of oxygen entering the blood means that respiratory centres in the brain are stimulated.
Hypoxia results in anaerobic metabolites being generated, muscles feel heavier and sessions have a higher perceived level of exertion, even when the pace is decreased. This means that you can push harder and become more accustomed to severe discomfort with less stress on joints and muscles compared to that which running faster or farther at sea level would cause.
This sounds great, right? I mean, aside from the discomfort and panting, a natural boost in performance is a pretty big drawcard. So now, how do you go about trying out altitude training for yourself? Firstly, you need to select a high-altitude location to train. Choices are endless. Pick somewhere with good trails, some flatter terrain for specific workouts, and maybe somewhere already established as a running hub where you will be able to find people to train with. How long should you stay for?
This is a difficult question with no definitive answer. Importantly a week away in the hills, devoting time to running and recovering, should leave you in a more relaxed headspace than when you arrived. Staying for a few weeks to months will allow more time to acclimate to the altitude and let the body adapt to the workouts. Many athletes fall into the trap of working too hard, too soon. Since the Olympic Games when the effects of altitude on endurance performance became evident, moderate altitude training approximately to m has become popular to improve competition performance both at altitude and sea level.
When endurance athletes are exposed acutely to moderate altitude, a number of physiological responses occur that can comprise performance at altitude; these include increased ventilation, increased heart rate, decreased stroke volume, reduced plasma volume, and lower maximal aerobic power. Over a period of several weeks, one primary acclimatization response is an increase in the volume of red blood cells and consequently of. Other side effects can include headaches and difficulty sleeping but these will often wear off as the body slowly adjusts to its new environment.
In extreme cases and at the highest altitudes usually in excess of m , severe failures to adjust can result in acute mountain sickness AMS with a range of possible harmful effects. Many will therefore choose to head to lower altitude to perform much of their more intense training. There are a number of locations where athletes choose to train across the world but some locations are particularly popular.
These include Iten c. Over the border in Ethiopia, established camps exist in Sululta c. Europe plays host to a number of Alpine and Pyrenees resorts, including Font Romeu c. The USA has a number of high altitude hubs, with Boulder c. Other locations include Mexico City c.
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