Generally, areas that are at least 8,000 feet above sea level are considered high-altitude areas. While the oxygen concentration remains the same here as at lower altitude locations, the amount of oxygen available per breath decreases. The adjustments your body must make to meet its oxygen demands makes training at altitude a popular method for improving sea level performance but whether this actually makes a significant difference remains a matter of debate. If you want to compete in an event at high altitude, you will probably derive optimal benefit from living at high altitude and training at lower levels.
Possible Benefit
Your red blood cells carry oxygen throughout your body. Maximizing delivery of oxygen to your muscles is key to an optimal athletic performance. To adjust to the decreased amount of available oxygen at higher altitudes, your body produces more red blood cells, which result in bringing more oxygen from your lungs to your muscles. According to a review published in the "Sports Science Journal," studies of whether or not altitude training enhances athletic performance at sea level have produced mixed results. According to the article, experts on altitude training for athletes believe that you will achieve maximum performance within the two to three weeks after training. Most benefit will dissipate two to three months after completion.
Negative Training Impacts
While your body will adjust to some degree to the decreased oxygen availability, training at high altitudes will exert some negative effects that you cannot completely overcome. Cardiac output decreases at high altitude, which reduces the intensity at which you can train. The changes in oxygen utilization can also result in depressed immune function and tissue damage. High altitude increases water loss through more rapid ventilation and suppresses the appetite, both of which can reduce muscle mass. Because of these negative effects, many training experts recommend living at high altitudes but training at lower altitudes to maximize training and performance.
Altitude Sickness
Once you reach higher altitudes, the changes in the atmosphere can result in several unpleasant symptoms. Referred to as altitude sickness or mountain sickness, this condition can range from mild to debilitating, depending on the person. Symptoms include weakness, nausea, severe headache, shortness of breath, loss of appetite and, in the most serious cases, fluid leakage into the lungs and brain. The time it takes to fully acclimate can vary between individuals and you should take it slowly when you first begin training. Tips to counteract negative effects include drinking plenty of water and eating a diet rich in carbohydrates. Avoid alcohol, tobacco, sleeping pills and other drugs with depressant effects; they will all make symptoms worse.
Training Recommendations
The Curtin University School of Physiotherapy does not recommend training at altitudes that exceed 11,500 feet; exceeding this altitude greatly increases the chances of negatively impacting your training. An optimal training session will last about three weeks; allow at least seven weeks in between high-altitude training sessions.
References
- "Sports Science Journal"; Altitude Training for Sea-Level Competition
- PubMed Central: Physiological Implications of Altitude Training For Endurance Performance at Sea Level
- Curtin University School of Physiotherapy: Athletic Training at Altitude
- Princeton University: Outdoor Action Guide to High Altitude: Acclimatization and Illnesses
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