Players and teachers have long been interested in high altitude training. Training at higher elevations can help players do better. High altitude training puts players in environments with less air like those above 2500 meters (8200 feet) above sea level. The main physical change that happens during high altitude training is a rise in red blood cell production called erythropoiesis.
The kidneys speed up this process because there is less oxygen in the air at higher elevations. As the body gets used to having less oxygen it makes more red blood cells to get oxygen to muscles and organs more quickly. Because muscles get more oxygen during exercise, this rise in red blood cells can improve aerobic ability and endurance by delaying the start of tiredness.
A hormone called erythropoietin (EPO) can also be increased through high altitude training. EPO helps the body make more red blood cells. The kidneys make EPO naturally. When the body doesn’t have enough oxygen it controls the production of red blood cells.
Benefits Of High Altitude Training
Training at high altitudes may benefit players who want to improve. One of the main benefits is that it increases respiratory ability. When you train at high elevations the body generates more red blood cells which carry oxygen to muscles. This extra production of red blood cells can help muscles get more oxygen while working out, improving cardio ability and endurance.
Training at high altitude can help the body use air more effectively. In other words players may be able to keep up higher amounts of effort for longer without getting tired. This better use of oxygen can lead to better performance all around especially in endurance sports where respiratory ability is very important.
One more benefit of training at high altitude is that it might help muscle cells make more mitochondria. Cells get their energy from mitochondria which are like power plants. High altitude training can improve efficiency by making it easier for the body to create energy during exercise by increasing the number of mitochondria.
Types Of High Altitude Training
There are different kinds of high altitude training that players can do to maybe get better at what they do
Living And Training At High Altitudes
Living and working at high elevations usually above 2000 meters 6500 feet is part of this method. High elevations lower the amount of oxygen in the air which makes the body make more red blood cells. This makes it easier for oxygen to get to muscles.
Intermittent Hypoxic Training (IHT)
IHT involves putting athletes in low oxygen environments for short amounts of time usually with the help of special gear like masks or altitude huts. This method aims to make it feel like you’re working at a high elevation without actually going there.
Simulated Altitude Training
When you do simulated altitude training you work out in low oxygen settings that you make yourself like altitude cells or rooms. With this method athletes can change the oxygen levels and altitude which makes it easier to tailor the training stimulation.
Altitude Training Camps
Some athletes go to altitude training camps where they live and train at high elevations for a few weeks. These camps aim to give players a lot of high altitude exercise and time to get used to living at higher elevations.
Altitude Contrast Training
Elevation difference training involves alternating between training at high elevations and training close to sea level. This method helps the body adjust to high elevations and boosts efficiency after athletes return to sea level.
Altitude Training Masks
These masks cover the mouth and nose and make air flow hard which is like training at a high level. Some athletes think that these masks can strengthen and extend their breathing muscles although this is controversial.
It is important to note that each type of high altitude training has its pros and cons and which way works best for a player depends on the sport.
7 Tips For Recovering Mentally After A Sports Injury
Athletes should carefully consider their goals and talk to a coach or sports scientist before adding high altitude training.
Considerations For Athletes
When players think about high altitude training they need to consider several things to ensure their plan works and is safe. Before starting any high altitude training program players should talk to a doctor or sports medicine professional. This is especially important if they already have health problems or have never been to a high elevation before.
Altitude Of Training Location
Knowing how high the training site is for high altitude exercise to work is essential. Training at low elevations 6000 to 8000 feet might be helpful because it doesn’t have the same problems that come with training at higher levels.
Duration Of Training Camp
The length of the training camp or time spent at high elevations is also essential. Short term contact less than two weeks might only help a little and could hurt performance because of problems getting used to it.
Individual Response To Altitude
It is important to monitor how your body adjusts to altitude because it affects everyone differently. Some athletes may quickly get used to higher altitudes and see their performance improve while others may have trouble with altitude sickness or see their performance drop at first.
Training Load And Intensity
When players train at high altitudes they must change how much and how hard they work out. Higher elevations can make workouts feel harder because there is less air available. Because of this training sessions may need to be shortened or less intense.
Nutrition And Hydration
During high altitude training staying hydrated and eating right are essential to healing and efficiency. At higher elevations the body may need more energy and fluids so athletes should ensure they eat enough calories and drink enough water.
Recovery And Rest
Rest and healing are essential during high altitude training because the body may need more time to heal after workouts. If athletes don’t want to overtrain they should get enough sleep and pay attention to their bodies.
Monitoring And Evaluation
During high altitude training athletes should monitor their health and efficiency closely.
Importance Of Good Sleep Habits For Athlete Performance
By tracking measures like heart rate, felt effort and training volume athletes can make changes to their training plan as needed.
Conclusion
Training at high altitudes can help athletes improve especially in endurance sports. However how well it works can depend on the individual and their exercise plan. More studies are needed to fully understand what high altitude training can and can’t do for athletes.