Altitude training involves living at high altitudes and training at lower ones to increase red blood cells and improve endurance. It’s commonly used by endurance athletes, but anyone staying at high altitudes can experience its benefits. Simulated altitude training reduces oxygen levels to around 15.3%. Its effectiveness is debated, but many people feel more energetic after returning from high altitudes.
Altitude training, sometimes called altitude camping, is a way to encourage the body to produce more red blood cells, which can improve endurance when doing activities at lower altitudes. This type of training ideally involves living at a high altitude and training at a lower one, because the body needs oxygen to train. While it is possible to simulate altitude training using specially modified training houses and facilities, it is more common to travel to high altitudes for training. Endurance sports athletes generally benefit from this type of training, but its effects will be felt by anyone with extended stays at high altitudes.
For altitude training purposes, an altitude of about 8,000 feet (2,500 m) is desirable, but any relatively high altitude will work. It can be difficult to find altitudes so high that they are still suitable for training, so it is common to use a lower altitude. For high altitude simulations, the pressure that the athletes are exposed to does not change, but the amount of oxygen in the air is reduced. Air typically contains about 20.9 percent oxygen at sea level, and an artificial altitude trainer will reduce this amount to about 15.3 percent.
The purpose of altitude training is to increase the number of red blood cells in the body. This is accomplished by taking advantage of the body’s natural response to the need for more oxygen over an extended period of time. Some people wonder if altitude training really works by increasing the number of red blood cells or if it is even effective. In theory, if one is racing at sea level, the increase in red blood cells will persist for several days after leaving altitude, giving one a competitive advantage. It can be argued that the positive effects wear off too quickly to be useful.
While altitude training is primarily used by athletes who need increased endurance, the desired effects of high altitudes will be experienced by anyone who travels at high altitude for an extended period of time. Many people experience a noticeable increase in energy and vigor upon returning from high altitudes. Children who normally live at high altitudes can become very hyperactive when brought to low altitudes due to similar effects. It is clear, then, that the effects of training at altitude can be verified, although the exact mechanism and potential use can be debated.
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