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The Impact Altitude Training has on Performance
When thinking about preparing for a competition, you might picture grueling gym sessions or countless hours on the track. But, training at high altitude locations where the air is thinner and every breath requires more effort has captured the attention of athletes worldwide. This challenging environment creates unique physiological adaptations that can translate into significant performance improvements back at sea level.
Understanding how altitude training works requires knowledge of the human body’s relationship with oxygen. At higher elevations, atmospheric pressure decreases, which means there’s less oxygen available in each breath. Your body responds to this challenge in a way that can benefit your overall fitness and athletic performance long after you return to lower elevations.
Why do Top Athletes Train at High Altitude?
Elite athletes have discovered that training where oxygen is scarce forces their bodies to become more efficient at using oxygen. When you exercise at altitude, your body experiences a form of controlled stress that triggers several important physiological changes. Your heart works harder to pump blood, your breathing rate increases, and your body begins producing more red blood cells to carry oxygen more effectively throughout your system.
Professional runners, cyclists, and endurance athletes often spend weeks or months training at locations between 6,000 and 10,000 feet above sea level. In addition to building mental toughness, the advantages of altitude training stem from measurable changes in how your cardiovascular and respiratory systems function. When these athletes return to compete at sea level, they often find that their bodies can perform the same activities with greater ease because of the ability to work with less oxygen.
The science behind why athletes train at high altitude centers on a process called acclimatization. Think of it like upgrading your engine to run better on less fuel. Your muscles learn to extract more energy from each molecule of oxygen, your heart becomes stronger, and your overall endurance capacity grows.
Benefits of Altitude Training
The benefits of altitude training can create lasting improvements in your body’s ability to perform physical work, whether you’re a competitive athlete or someone looking to enhance their general fitness level. Below are just a few of the impacts it can have:
- Efficient Oxygen Utilization
When training in an environment where oxygen is limited, your body becomes remarkably efficient at using it. At the cellular level, your muscles develop more mitochondria that can convert oxygen into usable energy. This means that when you return to sea level, your muscles can produce more energy from the same amount of oxygen, effectively giving you a performance boost. You’ll notice that activities that once left you breathless become more manageable and recovery time can decrease.
- Greater Red Blood Cell Production
One of the most significant physiological changes that occurs during altitude training is an increase in red blood cell production. Your body recognizes the lower availability of oxygen and responds by producing more erythropoietin, a hormone that stimulates the creation of additional red blood cells. Having more red blood cells means your blood can carry more oxygen with each heartbeat to where it’s needed most during exercise.
- Enhanced Mental Resilience
The psychological benefits of altitude training are often overlooked, but equally important. Training in a challenging environment where every workout feels more difficult builds mental fortitude. When you’ve successfully completed intense training sessions while dealing with altitude, returning to sea level can make your regular workouts feel easier. Experience in challenging scenarios can be a particularly valuable tool during competition when you need to push through discomfort or fatigue.
Potential Side Effects
While altitude training offers significant benefits, it’s important to understand that adapting to high altitude environments can present some challenges and potential disadvantages. These side effects are often experienced more frequently during the initial adjustment period.
- Sleep and Recovery Disruptions
Many people experience changes in their sleep patterns when first exposed to altitude. You might find it harder to fall asleep, experience more frequent waking during the night, or feel less rested in the morning. These sleep disruptions can impact recovery and make training feel more grueling. The good news is that these sleep issues typically resolve themselves as your body acclimates, but good sleep hygiene and being patient can help minimize these disruptions.
- Dehydration and Appetite Changes
High altitude environments tend to be drier and the increased breathing rate required at altitude can lead to greater fluid loss. Also, many people experience changes in appetite when first exposed to altitude and sometimes feeling less hungry than normal. If left unchecked, these factors can impact energy levels and recovery times.
How to Train at Altitude
Modern fitness facilities have found innovative ways to simulate altitude training without requiring travel to mountainous regions. Places like Traverse in Denver utilize specialized altitude systems that allow you to experience the benefits of high altitude training in a controlled environment. These systems can adjust oxygen levels to simulate various elevations, letting you gradually adapt to altitude stress while maintaining your regular training schedule.
The key to effective altitude training lies in gradual adaptation and consistency. Whether you’re training at a natural high altitude location or using simulated altitude systems, starting with shorter sessions and progressively increasing duration allows your body to adapt safely. This approach minimizes the potential side effects while maximizing the benefits.
Are you interested in seeing if altitude training really works? Contact us today to schedule a free first class and see the difference for yourself.
