How to Exercise at High Altitudes

Athletes and trainers often recommend high altitude training as a means to increase exercise endurance. At higher altitudes, less oxygen results in the heart working harder. While this may increase exercise performance, it can also lead to altitude sickness. Also known as Acute Mountain Sickness (AMS), altitude sickness can be uncomfortable and even life-threatening. Fortunately, prevention helps most people minimize altitude sickness and maximize benefits from high altitude training.

Difficulty: Moderate

Instructions

1. Ascend slowly to allow your body an opportunity to adjust to the altitude. If possible, spend a day or two around 4000 to 5000 feet, approximately the altitude of Denver, Colorado. Take another day of acclimatizing yourself to moderate altitudes of 8000 to 12,000 feet.

2. Drink lots of water to keep hydrated in the dry mountain air. Stay away from alcohol for the first few days. Alcohol increases the chance of AMS.

3. Eat a low salt diet. Although appetite may decrease, try to eat regular high carbohydrate meals to maximize energy. If you are prone to anemia, consider taking iron supplements as the altitude can make the condition worse.

4. Train slowly. Don't get discouraged if you can't run the mile in seven minutes at the higher altitude. It takes time for your body to adjust. Pushing yourself can result in injury. Keep a training log to monitor heart rate and fatigue level.

5. Take analgesics—ibuprofen, acetaminophen, aspirin--for mild headache pain.

6. See a medical professional if you don't feel better after a day or two. Difficulty breathing, confusion or hallucinations are indications of serious altitude sickness. Get emergency medical help and descend to a lower altitude.

Tips & Warnings

• If you know that you have a history of problems adjusting to high altitude, ask your doctor about the prescription drug acetazolamide (Diamox). People who are allergic to sulfa drugs should not take Diamox.
• Gingko biloba may decrease symptoms of altitude sickness. Researchers are also looking at sildenafil citrate, better known as Viagra, as a possible treatment for AMS.
• If you are being treated for high blood pressure, try to monitor your blood pressure for the first few days at a higher altitude. Consult a medical professional if pressure reaches dangerous levels or doesn't return to normal readings within a few days. Medication may need to be adjusted only for the time you are at the higher altitude.
• Discuss traveling to high altitudes with your doctor if you have a heart or lung condition.

Resources

• See the Altitude Research Center at the University of Colorado at Denver & Health Sciences Center for more information about altitude training.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!