Anatomy I - Presentation.pptx High altitude training

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1. High Altitude Training Michelangelo Mascellaro

2. INDEX What is High Altitude Traing ? Key points of altitude training How does the body adapt to the hypoxia by training at altitude? What is the optimal period of altitude residence and return to sea-level for competition? Risks of High Altitude Training Advances in High Atitude Training

3. What is High Altitude Traing ? Definition: High altitude training involves exercising at elevations significantly above sea level. Purpose: Enhancing athletic performance through physiological adaptations to reduced oxygen availability.

4. Key points of altitude training Oxygen Challenge: Training at higher altitudes challenges the body to adapt to lower oxygen levels. (HYPOXIA) Physiological Response: The body responds by increasing red blood cell production and improving oxygen utilization. Endurance Enhancement: Results in improved endurance, stamina, and overall performance.

5. How does the body adapt to the hypoxia by training at altitude? A greater concentration of oxidative enzymes in skeletal mitochondria to generate more energy (ATP). A greater reliance on fat utilisation (instead of glycogen) which produces less acids that would otherwise damage muscle fibres . Stimulation of erythropoietin (EPO) hormone production, which in turn encourages more red blood cell production, leading to a greater oxygen-carrying capacity.

6. What is the optimal period of altitude residence and return to sea-level for competition? A general recommendation is 4 weeks of living at altitude and training near sea level whenever maintaining fast leg turnover. The 4 weeks is sufficient for increasing red blood cell concentration and permits and unhurried training block.  The optimal time for return to lower altitudes and racing is roughly 2-3 weeks. This allows enough time to: return to normal breathing and blood acidity levels permit recovery from the fatigue of hard training at altitude

7. Risks of High Altitude Training Almost all sea-level-dwelling elite athletes find that prolonged training above 2750m is stressful for predictably consistent benefits. Cons that must be weighed against the benefits include: Skeletal muscle wasting Running at a slower pace Tendency towards dehydration

8. Advances in High Atitude Training Hypoxic Chambers: Development of advanced hypoxic chambers that simulate high-altitude conditions in a controlled laboratory environment. These chambers allow athletes to undergo altitude training without the need to be physically present at high altitudes

9. Bibliography - Chapman, R., & Levine, B. D. (2007). Altitude training for the marathon.  Sports Medicine ,  37 , 392-395. - Cnc , A. S. M. C. (2023, January 16). High altitude training: Benefits + how to do it properly. Marathon Handbook. https:// marathonhandbook.com /high-altitude-training/ - Martin, D. E., & Coe, P. N. (1997). Better training for distance runners.  (No Title) . - Fox, M. (2021, March 18). What runners should know about altitude training - SweatElite . SweatElite . https:// www.sweatelite.co /what-runners-should-know-about-altitude-training/