What are the effects of altitude training on athletic performance and acclimatization?
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Effects of Altitude Training on Athletic Performance and Acclimatization
Introduction to Altitude Training
Altitude training involves athletes training at elevations higher than sea level, typically above 2,000 meters. This practice is believed to enhance athletic performance by inducing physiological adaptations that improve oxygen transport and utilization. However, the effects of altitude training on performance and acclimatization are complex and multifaceted.
Physiological Adaptations to Altitude Training
Hemoglobin and Oxygen Transport
One of the primary physiological responses to altitude training is an increase in hemoglobin concentration, which enhances the blood's oxygen-carrying capacity. This adaptation is crucial for maintaining aerobic metabolism during physical exertion at high altitudes. Studies have shown that living at moderate altitudes (2,500 meters) while training at lower altitudes (1,250 meters) can significantly increase VO2 max and red cell mass volume, leading to improved sea-level performance.
Metabolic and Musculocardio-Respiratory Changes
Altitude acclimatization triggers several metabolic and musculocardio-respiratory adaptations, such as increased blood hemoglobin concentration, elevated buffering capacity, and improvements in skeletal muscle properties. However, not all adaptations are beneficial; for instance, cardiac output and blood flow to skeletal muscles may decrease, and hypoxia can depress immune function and increase oxidative stress.
Performance Implications
Endurance Performance
Endurance athletes often experience a decline in performance upon acute exposure to high altitudes due to reduced maximal oxygen uptake and increased relative intensity of work. However, with adequate acclimatization, performance can improve. For example, athletes living at 1,780 meters showed no significant change in performance over 26 days, while those at higher altitudes required up to 19 days to minimize performance decrements. The "live high, train low" strategy has been particularly effective in enhancing endurance performance by combining the benefits of altitude acclimatization with the ability to maintain high-intensity training at lower altitudes .
Aerobic vs. Anaerobic Performance
Aerobic performance typically decreases upon ascent to high altitudes, while anaerobic performance remains relatively unchanged. Short-term acclimatization (e.g., 45 hours) can partially recover aerobic performance losses, but significant improvements require longer acclimatization periods. The reduced air density at high altitudes can also facilitate high-velocity running but may impair sensorimotor skills due to altered drag and lift.
Risks and Challenges
Acute High Altitude Illness (AHAI)
Athletes are at increased risk of developing acute high altitude illness (AHAI), which includes conditions such as acute mountain sickness (AMS), high altitude pulmonary edema (HAPE), and high altitude cerebral edema (HACE). These conditions are more likely due to faster ascent and vigorous exertion compared to non-athletes. Proper acclimatization and individualized training protocols are essential to mitigate these risks.
Training Intensity and Overtraining
Training at high altitudes can compromise training intensity due to hypoxia, leading to insufficient stimuli for enhancing neuromuscular and cardiovascular functions. Additionally, the stress of altitude training can increase the risk of overtraining and infections. Therefore, interrupting hypoxic exposure by training in normoxia may help avoid these negative effects.
Conclusion
Altitude training offers potential benefits for athletic performance, particularly through increased hemoglobin concentration and improved oxygen transport. The "live high, train low" strategy appears to be the most effective approach for enhancing endurance performance. However, the benefits of altitude training for sea-level performance remain controversial, and the risks of AHAI and overtraining must be carefully managed. Further research is needed to optimize altitude training protocols and fully understand its implications for athletic performance.
Sources and full results
Most relevant research papers on this topic
Athletes at High Altitude
Living altitude influences endurance exercise performance change over time at altitude.
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"Living high-training low": effect of moderate-altitude acclimatization with low-altitude training on performance.
Physiological implications of altitude training for endurance performance at sea level: a review.
Altitude acclimatization, training and performance.
Altitude and endurance training
Effects of Short-Term Acclimatization to Altitude (3200 m) on Aerobic and Anaerobic Exercise Performance
Altitude and Athletic Performance
Endurance training at altitude.
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