What Training At High Altitude Does to the Body

Summary

This video explores how altitude impacts the human body, focusing on physiological adaptations that occur at high elevations. It delves into acute responses like increased respiratory and heart rates, and long-term adaptations such as increased red blood cell production and capillary growth. The script discusses the benefits of altitude training for athletes, the optimal altitude for training, and the potential performance improvements that can range from 1-5%. It also examines different training strategies like 'live high train high' and 'live high train low,' providing insights for athletes seeking a competitive edge.

Takeaways

• 🧬 The human body undergoes physiological adaptations at high altitudes, including increased red blood cell production and enhanced oxygen transport efficiency.
• ⛰️ Hypoxia, or low oxygen levels, is caused by decreased atmospheric pressure at high altitudes, not by a reduction in oxygen percentage.
• 📉 Atmospheric pressure, and specifically the pressure of oxygen, decreases with altitude, affecting the amount of oxygen that can be absorbed into the bloodstream.
• 🏃‍♂️ Acute adaptations to high altitudes include increased respiratory and heart rates, while long-term adaptations involve increased red blood cell count and blood volume.
• 🩸 The hormone EPO, stimulated by hypoxia, triggers the production of more red blood cells to enhance oxygen transport.
• 🚀 An increase in blood volume not only boosts red blood cell count but also improves the diffusion capacity of oxygen into the bloodstream by expanding capillaries.
• 💊 Proper gut health is essential for efficient nutrient absorption, which can be supported by bioactive nutrients like those found in colostrum.
• 🌡️ Athletes can benefit from training at high altitudes, as it enhances physiological adaptations similar to those achieved through exercise.
• 🏔️ The optimal altitude for training is generally considered to be around 7,000 ft, providing a stimulus for adaptation without causing severe altitude sickness.
• 🕒 Staying at high altitude for at least 3 to 6 weeks is recommended to achieve measurable improvements in athletic performance.
• 🏅 Training at high altitude can improve endurance performance by 2 to 5% for competitive athletes, with elite athletes seeing a more modest 1 to 2% improvement.

Q & A

What physiological changes occur in the human body at high altitudes?

The body undergoes several adaptations at high altitudes, including increased respiratory rate, increased heart rate, production of more red blood cells to carry oxygen, increased blood volume, growth of more capillaries in tissues, and an increase in the number of mitochondria and glycolytic enzymes within muscle fibers.

Why does hypoxia occur at higher altitudes?

Hypoxia occurs at higher altitudes due to the decrease in atmospheric pressure, which reduces the pressure of oxygen, leading to less oxygen being forced into the lungs and bloodstream despite the oxygen percentage in the air remaining the same.

How does the body respond acutely to high altitude exposure?

Acute responses to high altitude exposure include an immediate increase in respiratory rate and heart rate to compensate for the lower atmospheric pressure and less efficient oxygen intake.

What is the role of EPO in altitude adaptation?

EPO, or erythropoietin, is a hormone secreted by the kidneys in response to hypoxia. It stimulates the bone marrow to produce more red blood cells, which helps to increase the oxygen-carrying capacity of the blood.

How does increased blood volume at high altitudes affect oxygen diffusion?

An increase in blood volume enhances the diffusing capacity for oxygen by expanding the capillaries around the alveoli in the lungs, increasing the surface area for oxygen to diffuse into the blood.

What is the significance of capillary growth in muscle tissues during altitude acclimatization?

The growth of more capillaries in muscle tissues allows for the delivery of more oxygen-rich blood to the muscles, supporting higher levels of physical activity and endurance.

How do cellular adaptations like increased mitochondria and glycolytic enzymes benefit the body at high altitudes?

Increased mitochondria enhance the body's ability to generate ATP, the energy currency of cells, using oxygen. Meanwhile, more glycolytic enzymes improve the efficiency of the anaerobic energy system, allowing the body to produce ATP without oxygen during intense activity.

What are the two common training routines for athletes training at high altitudes?

The two common training routines are 'live high train high', where athletes live and train at high altitudes, and 'live high train low', where athletes live at high altitudes but train at lower altitudes to maintain higher training intensities.

What is the recommended minimum duration for staying at high altitudes to see measurable performance improvements?

Most experts recommend staying at least 3 to 4 weeks at higher altitudes to see measurable performance improvements, with 4 to 6 weeks being even more ideal.

What is the potential performance improvement range for athletes training at high altitudes?

The potential performance improvement for endurance athletes training at high altitudes ranges from about 2 to 5% for fairly competitive athletes, with highly trained elite athletes seeing about a 1 to 2% improvement.

How should altitude training be approached in an athlete's training regimen?

Altitude training should be approached as an 'icing on the cake' to an athlete's training regimen, meaning it should be considered after an athlete has established a consistent and effective training plan.