Sport

Altitude Training – a method that works in all sports field

THE BENEFITS OF ALTITUDE TRAINING IN SPORTS ARE:

  • The increased production of the erythropoetin hormone(EPO), which increases the production of red blood cells.
  • Higher VO2 max (maximum oxygen consumption).
  • Improved strength, speed and stamina.
  • Improved endurance capacity.
  • Extended duration of training to exhaustion.
  • Fast recovery after training and improved stamina.
  • The fall in the levels of blood pressure and heart rate while resting.
  • Reduced general fatigue.
  • Keeping the fitness despite injuries.
  • Higher tolerance to an increase level of lactate.
  • Increased secretion of growth hormone.
  • Shorter trainings for achieveing the same result.

ALTITUDE SLEEPING IS USED IN SPORTS FOR:

  • Improving blood, raising EPO and red blood cells
  • Improved transmission and more efficient use of oxygen in the body.
  • Raising the energy level.

THE ALTITUDE EXERCISE IS USED IN SPORTS FOR :

  • Raising the energy level.
  • Improving the transmission and more efficient use of oxygen in the body.
  • Maintaing the fitness during injury when intensive training is not possbile.
  • Improving lactate metabolism.

THE IHT – INTERMITTENT ALTITUDE TRAINING IS USED IN SPORTS FOR :

  • Maintaining preparedness and fitness when an athlete is injured.
  • Remedying chronic fatigue and over training.
  • Improving transmission and more efficient use of oxygenin the body.
  • Increasing stamina, strength and speed.

Altitude training in sport covers three important areas: TRAINING, RECOVERY and REHABILITATION.

Altitude Training allows us to go higher, faster and stronger

TRAINING

The factor that limits the progress or success in sport the most is oxygen. At the moment when the need for oxygen is high and the body is not capable to supplys the required amount of oxygen to the muscles , the fatigue appears. Altitude – hypoxic training improves the transmission and use of oxygen at all levels.

The effects and benefits of altitude training are:

  • Improved endurance power
  • Improved power, speed and durability
  • Increased VO2 max
  • Extended duration of exercising to exhaustion
  • Decreased recovery time after intense training
  • Low heart rate at rest and blood pressure
  • Reduced general fatigue

The advantages or effects of altitude training can not be achieved by conventional training methods. Therefore the decision for altitude training is the decision to increase the preference over competition. Altitude training is used by top athletes from endurance sports as from power sports – explosive sports. Altitude training also benefits athletes who, in addition to power, speed and endurance, also need an outstanding technique.

Athletes can choose between different method of altitude training depending on their regular training regime and current conditions.

Endurance athletes

Energy in endurance sport is used mostly from an aerobic field. The main limitation in aerobic capacity is the transfer and efficiency of oxygen in the body.

After altitude training the oxygen transmission in the body increases at all levels and muscles become more effective in the use of oxygen.

Explosive athletes or sprinters

Energy in explosive sport is used mostly from an anaerobic field. The main limitation in anaerobic capacity is high level of lactat in the body (body acidification) and lack of oxygen.
Altitude training increases the ability of the muscles, to absorb lactat and improves oxygen supply.

Athletes with special skills

For sports based on skills such as shooting and archery, good concentration, focus and consistency are crucial. When the concentration decreases the result is worsened.
Altitude training improves the control of breathing, reduces heart rate and improves concentration.

HOW TO USE ALTITUDE TRAINING

All depends on the current conditions. Athletes use an altitude training as an initial power to start a new season, a climax for a specific race or to overcome a particularly difficult phase during training or race.
Many athletes use altitude training throughout the sport season and sports teams, for example, some Olympic Teams have a 4 year altitude – hypoxic strategy.

Top athletes are recommended to include altitude training in their usual training strategy and choose the best way for an existing training schedule for maximum effect.
More sessions someone has at altitude, better his body “understand” how to respond. Adaptation to high altitude is becoming ever faster and more effective.

Many physiologists are convinced that the effects of altitude training last for a month. You will be the best to judge by the above claim, but we are sure that the effects last much longer. New red blood cells have a life cycle of 90-120 days (3-4 months), some other gene triggers remain in the body unexpectedly long time, depending on the amount of stress the body was exposed.

People born at high altitudes are more able to cope with high altitude because of their natural abilities. This gene adaptation is evidence that long-term acclimatization can allow a permanent change that is passed on to the next generation.

PHYSIOLOGICAL EFFECTS OF ALTITUDE TRAINING

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THE FORMATION OF NEW ERYTHROCITES

Stimulation of natural erythropoietin (EPO), a hormone produced by the kidney, when is not enough oxygen in the body. This stimulates the bone marrow to increase the production of erythrocytes, which thus carry extra oxygen throughout the body. Research has confirmed that the simulated adaptation to high altitude increases the blood plasma that prevents excessive blood clotting. This increases blood volume, which contributes to increased blood flow through the body.

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GROWTH OF NEW BLOOD CAPILLARIES

When your body learns how to deal with less oxygen, hormones release and activate various parts of the DNA. One of it stimulated by the genes is VEGF – vascular endothelial growth factor. He is responsible for the growth of new capillaries, made to transport available oxygen to each of the 50 trillion cells of our body. After finishing altitude training sessions the circulatory system becomes much more effective.

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IMPROVED HEART FUNCTION

The heart bigest burden is the flow of blood across the body. By increasing blood volume and increasing the efficiency of the vascular system, the heart is relieved. There is a noticeable decrease in heart rate, both during exercise and at rest.

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IMPROVED EFFICIENCY OF MITOCHONDRIA

Each cell has mitochondria responsible for converting glucose into energy. They are energy plants of our body. Unfortunately, with aging the quality and the density of mitochondria start to decreas. Altitude (hypoxic) training is the most effective way to increase the quality and density of mitochondria and also the overall production of body energy.

BENEFITS OF ALTITUDE TRAINING

INCREASED SPEED
INCREASED POWER
IMPROVING VO2 MAX

Altitude training improves the effectiveness of breathing – the exchange of inhaled and exhaled air. With every breath, you get more oxygen into the bloodstream. The highest amount of oxygen your body can use is known as VO2 max. More efficient air exchange increases VO2, which is reflected in increased power, increased endurance and higher speed. Lower is your fitness the greater will be your progress. Top athletes can improve their VO2 max by 5%.

IMPROVED CONCENTRATION

In sports, it is equally important to maintain a high level of concentration as maintaining high fitness. The brain need about quarter of all body blood supply, and small changes can have a major impact on concentration and judgment.

Nature designed the human organism in a way that the majority of oxygen supply is dedicated to the liver, the sexual organs and the brain. Altitude training increases the efficiency of oxygen supply and effects on the brain in a way:

  • Significant increases in the levels of hormone serotonin and dopamine (a hormone that is responsible for well-being and a sense of serenity)
  • Increasing blood vessel density in the cerebral cortex, in the inner part of front brain and the hippocampus (controlling learning and memory) by the emergence of new blood vessels and the expansion of capillaries.
  • The result of new blood vessels is the reduction of the inner distance between the blood vessels.
  • Reducing the number and intensity of headaches.
  • Improved glucose transfer by increasing glucose transporter 1 – GLUT1 which mean more food for brain.
  • Protecting the brain against oxidative stress
  • Improving sleep
  • Improving the concentration time interval

Fast recovery after training and improved endurance

RECOVERY

Top athletes are constantly testing their own limits of strength and endurance. Altitude (hypoxic) training helps at recovering on different levels. Finding balance between exercise and rest is always important in all sport categories. Altitude training is added to the existing training program without fear in order to overload. The result will be less fatigue and faster recovery, which means that you can increase the intensity of exercise and “shift to a higher gear”.

If you want to add altitude training to your regular training regime without changing it then the best choise is IHT – Intermittent Hypoxic Training. If you want a complete hypoxic training strategy then the best is a combination of all three training method.

In case of injury, take advantage of altitude training for faster recovery. Without exercise, just using passive training – IHT. Undoubtedly you will experience the most intense training in rest.

HOW TO USE ALTITUDE TRAINING FOR RECOVERY

Altitude training is must have in elite athletes training programs around the world. Recommendations on recovery are the same as for training. Based on the experience of many athletes, the most effective recovery after training is IHT – intermittent hypoxic training.

PHYSIOLOGICAL EFFECTS OF ALTITUDE TRAINING FOR RECOVERY

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REDUCTION IN HEART RATE

As the blood volume increases, the body will become more effective in the transport and use of oxygen, the exercise and rest heart rate will decrease.

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MORE TOLERANCE TO LACTATE

Studies show that altitude training lowers lactate level in the blood.

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IMPROVED ANTIOXIDANT BALANCE

During training antioxidant system is overburdened with oxidants – free radicals, which are highly reactive and bind to any available molecule in order to neutralize and stabilize it. This change in many cases causes injury in a healthy cell. With altitude training, less oxygen is used and therefore oxidative stress is smaller.

BENEFITS OF ALTITUDE TRAINING FOR RECOVERY

INCREASED ENDURANCE

With faster recovery you will feel less tired during the next exercise and be able to exercise with the optimal intensity. By including altitude training in your training schedule, you may even increase the total number of training sessions.

 

LESS FATIGUE

Most athletes exercise with very high intensity. Usually the result is excessive fatigue and slight progress. Altitude training improves body fitness and recovery and helps out of this vicious circle. With altitude training the regular training become less tiring and recovery much faster.

FAST RECOVERY

You will notice faster recovery after muscle fatigue, which will improve the quality of training. We are not just talking about recovery after race but after every intense exercise.

FASTER RECOVERY AFTER ILLNESS

Altitude training will increase your resistance to stress and strengthen the immune system in the fight against disease. In case of infection, recovery will be much faster.

Fast rehabilitation after injury and maintaining physical fitness

REHABILITATION

Effective oxygen transfer to damaged bonds and muscles is crucial in fast rehabilitation. It is widely known that David Beckham recovered, after a bone fracture on his left leg, just before the World Cup 2002 with the help of an altitude tent.

Altitude training has been proven to increase the transmission of oxygen to damaged tissue. Local limited oxygen therapy for the injury is an established method of treatment. The method works only till oxygen device is used. One the other hand, altitude training increased your own ability to transfer more oxygen to damaged tissue, and even when you do not use hypoxic training (the other 23 hours of the day), your capacity for greater oxygen transmission remains. In Russia IHT is used to prepare patients for surgery and accelerate recovery after surgery.

For injured athletes, IHT – Intermitten Hypoxic Training is the most practical form of altitude training. In case they are able to carry their own weight, they can use altitude exercise in altitude room or with mask. With altitude training they get effective cardiovascular training without excessive load on the damaged limb. The effect of altitude training is similar to sprint but in reality, they are only slowly running or cycling. Sleeping in an altitude tent or room is also an effective system for maintaining physical fitness and speeding up the recovery.

Altitude training is also very effective in sprains and injuries of the ligaments the use resulted in incredible reducton in swelling if it was used immediately after the injury. Altitude training has also proved to be effective in bone healing. Angiogenesis, the physiological process of the growth of new blood vessels from existing veins, is essential for the increased supply of oxygen and nutrients for the processes of restoring and treating bones. This process involves VEGF, a strong angiogenic growth factor on which hypoxia has a particularly strong effect in osteoblasts.

HOW TO USE ALTITUDE TRAINING FOR REHABILITATION

In case you are injured, start with altitude training as soon as possible. You can do it at any time. As soon as you begin to use, the swelling of the damaged area will be reduced.

PHYSIOLOGICAL EFFECTS OF ALTITUDE TRAINING FOR REHABILITATION

Z

GROWTH OF NEW BLOOD CAPILLARIES

When your body learns how to deal with less oxygen, hormones release and activate various parts of the DNA. One of it stimulated by the genes is VEGF – vascular endothelial growth factor. He is responsible for the growth of new capillaries, made to transport available oxygen to each of the 50 trillion cells of our body. After finishing altitude training sessions the circulatory system becomes much more effective.

Z

IMPROVED EFFICIENCY OF MITOCHONDRIA

Each cell has mitochondria responsible for converting glucose into energy. They are energy plants of our body. Unfortunately, with aging the quality and the density of mitochondria start to decreas. Altitude (hypoxic) training is the most effective way to increase the quality and density of mitochondria and also the overall production of body energy.

Z

THE FORMATION OF NEW ERYTHROCITES

Promoting natural erythropoietin (EPO), produced by the kidney, when there is not enough oxygen. This stimulates the bone marrow to increase the production of erythrocytes, which thus carry extra oxygen throughout the body. Research has confirmed that the simulated adaptation to high altitude increases the blood plasma that prevents excessive blood clotting. This increases blood volume, which contributes to increased blood flow through the body.

Z

IMPROVED ANTIOXIDATIVE BALANCE

Under the influence of alternating exchange of altitude air -less oxygen and air rich with oxygen your cells can regain their natural balance and become more effective in washing away toxins accumulated in damaged tissue.

BENEFITS OF ALTITUDE TRAINING FOR REHABILITATION

MAINTAIN FITNESS  BETWEEN INJURY  

The testimonies of many top athletes confirm that using Intermittent Hypoxic Training – IHT can keep the the acquired fitness.

FASTER RECOVERY AFTER INJURY

Research has confirmed an improved blood flow through damaged tissue, which in practice means more oxygen to damaged tissue.

Contact

Medisport AltitudeTraining
SI-1215, Slovenia

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