Altitude training is used by many athletes hoping to have a competitive edge during athletic competitions. While it is advantageous to train at altitude for competitions held at high altitude, whether it improves your performance at sea level is still unclear. To make an informed decision regarding high altitude training, understand the advantages and disadvantages associated with it.
Altitude
According to the World of Sports Science, "high altitude" is the description given to any locale where you begin to experience the limitations that a reduced oxygen intake due to altitude places on your body. Elevations 6,500 feet and above are considered high altitude because of the large difference in oxygen content. High altitude locales are also called hypoxic environments -- "hypoxic" meaning "low oxygen."
Adaptation
Your body begins to adapt to high altitude almost immediately, and full acclimatization occurs within 15 to 20 days. When your body senses it is not receiving the amount of oxygen it is accustomed to, it begins to produce more red blood cells, which carry oxygen to your muscles. Your kidneys release a hormone called erythropoietin, which stimulates the production of red blood cells. The increased oxygen transportation from the red blood cells means your body will optimize the amount of available oxygen.
Advantages
One advantage to high altitude training is the increase of red blood cells. As stated before, red blood cells are responsible for transporting oxygen to the muscles. The increase of red blood cells helps improve your VO2 max, which is the maximum amount of oxygen your body can obtain and use during intense exercise. Curtain University reported that one study showed that after returning to sea level after high altitude training, runners improved their personal best time by 6 percent for a 10 km race.
Disadvantages
There are several disadvantages to training at high altitude. The stress of a hypoxic environment has been shown to have a negative effect on the immune system. It is also necessary to avoid overtraining at high altitude because of the stress it places on your body. One study reported in the "Journal of Sports Science and Medicine" found cross-country skiers had an increased amount of the stress hormone cortisol, which may indicate an overtraining state. Another problem with high altitude training is a loss of muscle mass because of the increase in metabolic rate.
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