The Truth About “Altitude Training”

Summary

In this video, Matt from Movement System discusses the physiology behind altitude training and its impact on athletic performance. He dispels the myth that training at high altitudes is effective, emphasizing that while it can hinder training, living at high altitudes significantly boosts erythropoietin and hemoglobin levels, enhancing cardiovascular adaptations. Matt explains the acute and chronic physiological changes, including increased heart rate and red blood cell count, and offers practical advice on optimizing training by living at high altitude but training at lower altitudes. He also explores alternatives like altitude tents and hypobaric chambers for simulating these conditions.

Takeaways

• 🏔️ High-altitude training is not optimal for aerobic training due to reduced oxygen delivery and transport.
• 🩸 Living at high altitude can increase erythropoietin, hemoglobin, aerobic enzymes, and other cardiovascular adaptations beneficial for athletes.
• 🌍 The percentage of oxygen in the air remains constant at 20.93% regardless of altitude, but the physiological impact comes from reduced oxygen binding to hemoglobin.
• ⚡ Above 6000 feet of elevation, physiological changes related to oxygen binding and delivery start to become noticeable.
• 📈 Acute exposure to high altitude results in immediate compensation through increased heart rate to maintain oxygen delivery to muscles.
• 🔄 VO2 max is determined by cardiac output and arteriovenous oxygen difference, which does not change immediately upon altitude exposure.
• 🕒 It takes approximately two weeks to adapt to an elevation increase of 2000 feet, with a base adaptation time of two weeks for 7000 feet.
• 🌱 Chronic adaptations to high altitude include increased red blood cell count due to higher erythropoietin levels, which enhances oxygen transport.
• 🏋️‍♂️ For optimal training, a combination of living at high altitude and training at lower altitudes is suggested to benefit from altitude-induced physiological changes while maintaining training efficiency.
• 🛏️ Alternatives to living high and training low include using altitude tents or hypobaric chambers to simulate the effects of high altitude for training purposes.
• 🏁 Arriving at high-altitude race locations several days early can help athletes acclimate and improve performance through initial adaptations.

Q & A

What is the main topic of the video?

The main topic of the video is altitude training and the physiological adaptations our body undergoes due to being at high altitudes, and how to optimize training environments for athletes.

Why is training at high altitude not considered an effective means of training?

Training at high altitude is not effective because the conditions at high altitude are not optimal for oxygen delivery and transport, which are crucial for aerobic training.

What percentage of oxygen is present in the air at high altitudes compared to sea level?

The percentage of oxygen in the air remains the same at 20.93 percent, regardless of whether it's high altitude or sea level. The difference lies in the partial pressure of oxygen.

What is the significance of erythropoietin (EPO) in the context of altitude training?

Erythropoietin, or EPO, is significant because it is a hormone that stimulates the production of red blood cells, which in turn transport oxygen via hemoglobin. Living at high altitude can increase EPO levels, leading to more red blood cells and improved oxygen transport.

At what elevation does the human body start to experience physiological changes due to altitude?

The human body starts to experience physiological changes due to altitude above 6000 feet of elevation.

What is the formula for VO2 max and why is it important in the context of altitude training?

VO2 max is calculated as the cardiac output times the arteriovenous O2 difference (A-VO2 difference). It's important because it represents the maximum amount of oxygen that can be delivered to muscles, which is affected by altitude.

How does acute exposure to high altitude affect an individual's heart rate during exercise?

Acute exposure to high altitude results in an increased submaximal heart rate during exercise due to the need to pump more blood per minute to deliver the same amount of oxygen to muscles.

What is the estimated time frame for the body to adapt to a new altitude?

As a rule of thumb, it takes about two weeks to adapt to an elevation of 7000 feet, and an additional two weeks for every 2000 feet above that.

What are some of the chronic adaptations the body undergoes when living at high altitude for an extended period?

Chronic adaptations include an increase in erythropoietin, red blood cells, capillary density, and aerobic enzyme concentrations, which help improve oxygen delivery and utilization at high altitude.

How can altitude training be optimized for athletes who are not able to live at high altitude and train at low altitude?

Altitude training can be optimized using altitude tents or hypobaric chambers, which simulate the effects of high altitude by reducing the percentage of oxygen, stimulating the body's adaptations without the need to physically change elevation.

What is the minimum time required for the body to start showing some physiological adaptations to high altitude?

The body can start showing some physiological adaptations to high altitude in as little as 15 hours, with an increase in red blood cell count observable within a few days.