Altitude Training: The Traditional Approach to Hypoxic Adaptation

For decades, athletes and adventurers have sought the benefits of training at high altitudes. The allure of increased endurance and enhanced performance has drawn many to mountainous regions. In this post, we'll explore the traditional approach to hypoxic adaptation: altitude training. We'll examine its principles, benefits, and limitations, and how it compares to more modern methods like intermittent hypoxia training (IHT).

Live High, Train High: The Classic Approach

The most straightforward form of altitude training involves living and training at high altitudes. This continuous exposure to hypoxia triggers physiological adaptations, primarily an increase in red blood cell production.

• Physiological Effects:

  • Increased EPO production and red blood cell mass.

  • Enhanced oxygen-carrying capacity.

  • Improved ventilatory response.

  • Potential adaptations in muscle buffering capacity.

• Challenges:

  • Reduced training intensity due to lower oxygen availability.

  • Potential for overtraining and fatigue.

  • Difficulty in maintaining training quality.

  • Difficulty with recovery.

Live High, Train Low: A Modified Strategy

To mitigate the challenges of "live high, train high," athletes often adopt a "live high, train low" approach. This involves living at altitude to stimulate red blood cell production but descending to lower altitudes for high-intensity training.

• Benefits:

  • Maintains the benefits of hypoxic adaptation.

  • Allows for higher training intensities at lower altitudes.

  • Reduces the risk of overtraining.

• Logistical Considerations:

  • Requires access to both high- and low-altitude environments.

  • Can be logistically complex and expensive.

Physiological Adaptations: What Happens at Altitude?

Whether "live high, train high" or "live high, train low," altitude training induces several key physiological adaptations:

• Increased Erythropoiesis: As we've discussed, hypoxia stimulates EPO release, leading to increased red blood cell production.

• Ventilatory Adaptations: The body becomes more efficient at extracting oxygen from the air.

• Capillary Density: Some studies suggest potential increases in capillary density in muscles, improving oxygen delivery.

Limitations of Altitude Training:

Despite its benefits, altitude training has several limitations:

• Individual Variability: Responses to altitude vary significantly among individuals.

• Logistical Challenges: Access to suitable altitude locations can be limited.

• Cost: Altitude training camps and travel can be expensive.

• Time Commitment: Effective altitude training requires extended periods at altitude.

• Detraining: Adaptations can be lost relatively quickly upon returning to sea level.

Comparison to IHT: A Controlled Environment

Intermittent hypoxia training (IHT) offers a controlled and convenient alternative to traditional altitude training.

• Controlled Hypoxia: IHT allows for precise control over the degree and duration of hypoxia.

• Convenience: IHT can be performed at sea level, eliminating logistical challenges.

• Individualized Protocols: IHT protocols can be tailored to individual needs and responses.

• Reduced Risk of Overtraining: IHT sessions are typically shorter and less demanding than altitude training.

Conclusion:

Altitude training has long been a cornerstone of endurance training, offering significant physiological benefits. However, its limitations have led to the development of alternative methods like IHT. By understanding the principles of altitude training, we can appreciate the evolution of hypoxic adaptation strategies. In our next post, we will explain exactly what Intermittent hypoxic training is.

• Explore how IHT can provide similar benefits to altitude training with greater convenience.

• Stay tuned for our upcoming posts on the science and applications of IHT.

• Share this post with anyone interested in altitude training and hypoxic adaptation.