Methods of Altitude Training

Altitude training can improve performance at high altitudes.

Methods of altitude training are used to prepare individuals such as athletes or mountaineers planning to take part in a sporting event or other activity at a high altitude. The further the location is from sea level the higher the altitude will be. At a high altitude the air contains less oxygen, which means it is more difficult for the human body to function as muscles require oxygen to work. The theory behind altitude training is that exposure to high altitudes can help an athlete improve physical performance. Exposure to high altitudes can also cause health problems, such as thickening of the blood and a slower blood flow, weight loss, a weakened immune system and altitude sickness.

Live High Train High

According to Altitude.org, the live high train high method is not as common as the other training techniques, although it is sometimes used to help an individual increase physical performance at ground level. To practice this method of altitude training the individual must both live and exercise at a high altitude. This is the most extreme training technique as it is based upon maximum altitude exposure.

Live Low Train High

This training method consists of exercising at a high altitude location while living and resting down at a sea level location. According to Altitude.org, this training method can be used to improve physical performance at a high altitude as the athlete will become accustomed to exercising with less available oxygen. However the method will make little difference to the sports performance of an athlete at ground level.

Live High Train Low

The live high train low method is the most effective of all the altitude training techniques according to Altitude.org. This is because the individual can benefit from living at a high altitude, where they can become accustomed to the low level of oxygen. The individual will also benefit from training regularly at sea level where the higher level of oxygen means that a more intense workout is possible. This will help the athlete maintain a high level of fitness. For this training method to be effective the person must spend at least 12 hours per day at a high altitude for at least three weeks. This technique can help athletes of any fitness level improve their physical performance.

Exercises

An altitude training exercise regime can be made up of a number of different sports and activities. At a high altitude individuals can practice hiking, cycling, skiing, snowboarding or jogging, whereas individuals who are training at sea level can practice cycling, running, swimming and active team sports, such as soccer.

References

• Altitude: Altitude Training
• Sports Fitness Advisor: Ski Training Section