Altitude training enhances oxygen efficiency, boosts metabolism, and has various health benefits, including improved wellbeing and skin rejuvenation. Optimal training lasts four to seven days at altitudes between 2200m and 3500m, with the potential to increase red blood cell mass and hemoglobin concentration. However, individual responses vary, and adaptations, including increased caloric and iron intake, are necessary to mitigate risks such as overtraining and altitude sickness.

1. Altitude Training Guidelines
Altitude training is a form of adaptive medicine that can be used to assist with a
varietyof conditions.
Improvingyouroxygenefficiencyisscientificallyproventoassistmedical conditions,aswell as
helpingyoutolose weight.Skinrejuvenationandgeneral wellbeingare alsoimproved. Hypoxic
exercise sessionsboostmetabolismandaidthe adaptive process.Hypoxicexercise sessionscanbe
addedto yourweeklyschedule aspartof a healthylifestyle:Andthe more youdo, the betteryou
get.
1. How long isthe optimal time to train at Altitude?
Four to sevendaysof intermittenttraining forminimum21daysand maximum35 days.
2. Whatis the optimal altitude for training?
For the level of training,analtitude between2200m (7,200 feet) to3500m
Is recommended.
3. Whowill respondto altitude training?
Responderstoaltitude trainingwillhave anincrease haemoglobin
concentrationviaanincreasedtotal redcell volume andreducedplasma
volume (maintainingaconstantbloodvolume).
In contrast,non-responderswill have anincrease inhaemoglobindue
primarilyfromadecrease inplasmavolume withnochange inthe total red
cell volume.
Responderstoaltitude trainingwillbe able tomaintainsealevel training
intensitiesduringacute altitude exposure.
Individualswith lowerbaselinehaemoglobinandredbloodcell volume prior
to Altitude trainingwillbenefitmore fromAltitudetraining

2. 4. Whatare the benefitsofaltitude training?
 Increase RBC massand hemoglobinconcentration.
 Increase skeletalmuscle capillarity.Thisphysiological adaptationenhances
the exercisingmuscles’abilitytoextractoxygenfromthe blood.
 Increasedconcentrationsof myoglobin,increasedmitochondrial oxidative
enzyme activityanda greaternumberof mitochondria,all of whichserve to
enhance the rate of oxygenutilizationandaerobicenergyproduction.
 Altitude exposurecausesanincrease inrespiration.The PCO2inthe bloodis
decreasedbythe hyperventilation,andtherefore adecrease inhydrogenion
level occurredandanincrease inPH level resulted.The respiratoryalkalosis
increasesthe renal bicarbonate excretioninthe kidney.Thisstimulatesthe
respiratorycentre andventilationisfurtherimproved.
 Bloodbicarbonate isthe primarybufferof lacticacid.The increase inPHcause the increase
excretionof bloodbicarbonateviathe kidneys,andthusthe abilityof blood
to bufferlacticacidwill be decreased.Thisprovidesanenvironmentto
developanincreasedtolerance topain.Perceivedfatigueusuallyprecedes
physiological fatigue.The resultwill be the mentalabilitytopushtoyour
physiological limitswhenreturningtosealevel.
 Whenthe bicarbonate storesare replenishedafterdescent,the increased
haemoglobinmassandhigherproportionof youngredcell mightraise the
buffercapacityabove pre-altitudevalues.
 An increasedbuffercapacityof bloodagainstCO2and lacticacid was found,
after twoweeksmoderate altitude training.Studiesshowed asmall increase
in bicarbonate canimprove buffercapacityafteraltitudetraining,andthat
wascorrelatedwithimprovedendurance performance.
 Due to an increase inthe respirationrate while trainingataltitude this
providesanideal time tobegininspirationtraining.
breathingexercisescanbe incorporatedafteratrainingsession.Thistype of training

3. will preventthe Metaboreflex.
Metaboreflex isaconditionthatoccurswhenthe diaphragmisuntrainedand
requiresanincrease inbloodsupplytomeetthe respiratorydemandsof
increasingeffort.Thisbloodsupplytothe diaphragmreceivestopproperty
over the largermuscles(legs) resultingtofatigue (inthe legs) andan
increase inthe rate of productionof lactic acid.
 Psychological benefitsof knowingthatyouwere able totrainin an
environmentthatwasextremely painfulanddifficult.
 Increase inlactate thresholdduringmaximumeffortcanoccur during
altitude training.
5. Will altitude trainingalways resultin improvedperformance?
Whenyoucome back downto sealevel,youmaydobetteror worse than
before,dependingonthe balance betweenadaptationanddetrainingif you
are a respondertohighintensitytrainingandyourbaselinephysiological
profile (redbloodcellcount,hemoglobin,bloodironlevels,anaerobicpower,
and lactate threshold).Furthermore,yourimmunesystemmaybe
compromisedathighaltitude resultingtoupperrespiratoryinfections.
Whenyoufirsttrain at altitude,the shortage of oxygenmakesitdifficultto
trainintensely,andyoumayalso sufferfromaltitude sickness.
If you don't adaptwell toaltitude,youmayovertrain,detrainorlose muscle
mass.The resultisinabilitytosustainprevioustrainingloadsandagradual
lossof fitness.
So there are adaptive measuresthatneedtobe incorporate while trainingat
highaltitude inordertogain the maximumbenefits.Forexample,an
increase incaloricintake (100-300 calories/day) tocompensateforthe
increase inrestingmetabolism,ironconsumptionand/oriron

4. supplementationneedstobe increased(forthe productionof redbloodcells)
alongwithVitaminCto improve ironabsorption.Furthermore,water
consumptionneedstoincrease (duetowaterlossfromincreased
respiration).
6. Whatfactors will affecthigh altitude training?
Overtraining.Developabaselinethe firstdayof altitude exposure of your
restingheartrate before risingoutof bed,heartrate afterstandingfor10
seconds,90 secondsand 2 minutes.Anincrease in10 beatsinthe 2 minute
readingsmaybe an earlywarningof the onsetof suchovertraininganda sign
that the athlete shouldreturntosealevel orperformanactive restsession.
Moreover,determineabaselineexerciseheartrate at a specificwork
capacityand time.Repeatthe protocol duringoftenduringprolongaltitude
training.Anincrease of exerciseheartrate of 10 beatsmay be an early
warningof the onsetof overtraining.
Inadequate ironstoresare a contributingfactortopoor performance to
altitude training.Extraironisneededforthe increase inproductionof red
cellsstimulatedbyexposuretoaltitude.
Hypoxiaincrease irondemandandmobilization,andtherefore endurance
athletestrainingataltitude maybe prone toirondeficiency.Thismaybe the
explanationof some studiesthatfailedtoshow anincrease inhemoglobin
concentration,asonlya suboptimal ironstoreswasreachedonpre-altitude
training.Asa result,several authorssuggestedironsupplementisessential
before andduringaltitude training.
Intensityof training. Ideal trainingintensityshouldproduceanArterial
OxygenSaturationfromof 95% at the altitude inBigBear(sealevel 98%) to
83-85%. Thisacute conditionisstronglytiedtobothmitochondrial
adaptationsanda shiftto anaerobicenergyproduction.Arterial oxygen

5. saturationcan be measuredthrougha Pulse Oximeter.
Trainingintensitiesshouldproduce lactate acidlevelsbetween13.6 to 20.7
mmol.L.
7. Whatare the nutritional and supplementsrequirementsforaltitude
training?
 There shouldbe an increase inwaterconsumptiontopreventdehydration
and an increase inhematocritlevels.Extrabodyfluidsare lostdue to
increasedrespiration.
 Caloricintake shouldbe increasedabout300 caloriesaday due to the
increase inmetabolismataltitude.
 Increase inironconsumptionandsupplementationisrequiredforredblood
cell production.
 VitaminCsupplementsare neededtohelpthe bodyabsorbiron.High
altitude livingmayraise the needforBvitamins(B6and B12).