High altitude training/ elevation training has been a rising trend for a while now, and maybe those into it have a point. Some compare it to doping (a legal one), plus several benefits that make hitting those heights worth a try! If you want to know what high altitude training is and how it works, read on!
What is high-altitude training?
High altitude training is training at high altitude or in a simulated high altitude environment for several weeks.
What is a high altitude?
Generally speaking, high altitude is known to be approximately 5,000 feet or above.
Is it difficult to breathe at a high altitude?
That’s the point of high-altitude training. At higher altitudes, the air we breathe contains less oxygen. Our bodies, thus, adjust to much lower levels of oxygen, adapt, and stimulate body responses that are great to our health and fitness.
How do our bodies react to high-altitude training?
By building more muscle and burning more fat!
It works like this. When we practice elevation training, our bodies get deprived of oxygen and, they produce more of a hormone that regulates the number of blood cells in the bone marrow. This process allows the body to transport more oxygen to our muscles.
Elevation training also increases metabolism by 25-30% than training at sea level. In other words, you burn more calories for less exercise!
What are the benefits of altitude training?
Besides muscle build-up and calorie burn, other benefits of altitude training include:
- Decreased average heart rate and blood pressure
- Increased production of mitochondria (the hub responsible for aerobic energy production)
- Increased production and release of Human Growth Hormone
How to gain the benefits of altitude training?
There are three main training methods to gain the benefits of altitude training: sleeping at altitude, exercising at high altitude, and Intermittent Hypoxic Training.
What is altitude running? How is it different from running at sea level?
Altitude running is a type of elevation training. The main difference between altitude running and running at sea level is that altitude running involves less available oxygen in the air. It results in harder bodywork to distribute oxygen throughout tissues.
How is altitude running beneficial?
Just like all types of elevation training, with altitude running, the body is trained to push harder and tolerate greater discomfort without the added stress on muscles and joints. This makes running at sea level easier and less exhausting.
How often do I need to train at high altitudes?
Most coaches recommend a two-week training period at high altitude, though a week is enough to start reaping the benefits of elevation training.
Who should train at high altitudes?
Athletes or anyone who wishes to gain a competitive edge for endurance competitions will appreciate the benefits of altitude training.
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