HIGH ALTITUDE

TRAINING
Presentation by Mencias & Ong
What is a High Altitude Training?

High altitude training is the

practice of training at high
elevations (hypobaric
environments).
This is typically around 7k ft (2.1
km) to 8k ft (2.4 km) above sea
level. (Source: https://www.wellfitinc.com/blog/altitude_training/)
What is a High Altitude Training?

The main purpose of HAT is

acclimatize the body to working
with less oxygen.
This can improve aerobic
capacity & efficiency at low
altitudes.
(Source: https://www.wellfitinc.com/blog/altitude_training/)
History of High Altitude Training

Joseph Priestley discovered

oxygen as a vital component of
air in 1774.
In the early 1800s, balloonists
discovered that there is less
oxygen at high altitudes.
(Source: https://altolab-usa.com/pages/the-history-of-altitude-training-iht)

Scientists discovered that one

can survive extreme altitudes by
bringing a supply of oxygen.
History of High Altitude Training

Sir Edmund Hillary observed

that natives who lived at high
altitudes resisted altitude
sickness.
He used Sherpa guides to reach
the summit of Mt. Everest in
1953.
(Source:
https://www.nationalgeographic.com/adventure/article/sir-edmund-hillary-tenzing-
norgay-1953)
History of High Altitude Training

In 1925, physiologist Archibald

Hill coined the term “oxygen
debt”.
This describes slow muscle
recovery when the body receives
inadequate oxygen.
Oxygen debt also lowers the
performance of muscles. (Source: https://www.britannica.com/biography/A-V-Hill)
History of High Altitude Training

By the 1960s, studies about high

altitude and its effects on the
body were already known.
Dr. Bruno Balke claimed that low
oxygen pressure leads to low
oxygen supply in the body.

(Source: https://www.verywellhealth.com/oxygen-saturation-914796)
History of High Altitude Training

Research into high altitude

training increased during and
after the 1968 Mexico Olympics.
The games were held in Mexico
City, which is 2,240m above sea
level.

(Source:
https://logowik.com/1968-winter-olympic-games-in-grenoble-vector-logo-7182.html)
History of High Altitude Training

Endurance events had

below-average records while
anaerobic events flourished.
It was speculated that the
altitude was affecting the
athletes’ performance. (Source:
https://globalsportmatters.com/wp-content/uploads/2018/10/MC-altitude.jpg)
History of High Altitude Training

Numerous research about high

altitude training have been
conducted.
It is believed that training at
high altitudes can improve
performance at low altitudes. (Source: https://simplifaster.com/articles/altitude-training/)
How High Altitude Training works

Acclimatizing to high altitude

forces the body to adapt to the
lower oxygen content in the air.
The body produces more RBCs
to carry more oxygen as a way
of compensating.
However, there is a limit to how (Source: https://en.wikipedia.org/wiki/Altitude_training)

much a person can acclimatize.

How High Altitude Training works

Altitudes above 8000m are

considered “death zones”.
The body consumes more
oxygen than it can replace,
leading to cell death.
There is so little oxygen at these
altitudes that it is impossible to
sustain human life.
(Source: https://historycollection.com/mount-everest-harsh-reality-life-death-zone/)
How High Altitude Training works

Altitude training invokes

substantial tissue hypoxia
(reduced PO2).
This induces the body to
respond accordingly.
Increased RBC and hemoglobin
content improves O2 delivery (Source: https://www.stack.com/a/altitude-training/)

upon return to sea level.

Benefits of High Altitude Training

● Increased aerobic capacity

● Increased lactic acid
tolerance
● Increased blood flow &
volume
● Increased CV endurance (Source: https://altitudecontrol.com/high-altitude-training-benefits/)
Training Methods

Live High-Train Low is one of

the most known methods of high
altitude training.
An individual lives at high
altitude to become acclimatized
to the thinner air.

(Source:
https://frontofficesports.com/altitude-training-is-changing-how-athletes-prepare-an
d-recover/)
Training Methods

Meanwhile, they do
high-intensity training at lower
altitudes.
The goal is to adapt to high
altitudes while maintaining a
high-intensity training routine.

(Source:
https://frontofficesports.com/altitude-training-is-changing-how-athletes-prepare-an
d-recover/)
Training Methods

Live High-Train High is a more

intense training method.
Athletes live and train at high
altitude areas.
This ensure full exposure to
hypoxic conditions for maximum (Source:
https://athleticsweekly.com/blog/st-moritz-a-runners-paradise-1039924202/)
adaptation.
Training Methods

However, this comes with all the

downsides such as;
● Increased difficulty,
● Reduced performance, and
● High risk of altitude sickness.

(Source:
https://athleticsweekly.com/blog/st-moritz-a-runners-paradise-1039924202/)
Training Methods

Live Low-Train High exposes

athletes to brief intervals of
artificial hypoxic conditions.
This allows them to function
normally while also increasing
the intensity of training.

(Source: https://hypoxico.com/pages/altitude-chamber)
What does the research say?

“Live High, Train Low”

● Study by researchers from the Institute for Exercise and

Environmental Medicine in Dallas, Texas, back in the mid-1990s
● Divided 39 competitive runners into three equal groups:
○ 1. High-low group (2500m - 1250m)
○ 2. High-high group (2500m - 2500m)
○ 3. Low-low group (150m - 150m)
● High-low group significantly improved running performance
What does the research say?

● Artificial “Altitude” Training

○ breathing hypoxic gases for 1-2
hours per day, usage of “hypoxic
apartments” simulating PO2 levels
at 2000m-3000m altitude
○ No scientific evidence supports the
idea that these induce similar
effects to those observed at
(Source: https://www.nbcnews.com/id/wbna14557269)

natural altitude
Training Tips

● Compete as soon as possible after

arriving at altitude
● Train at altitude at least 3-6 weeks
before competition to allow for total
acclimation
● Undergoing several weeks of intense
(Source:

aerobic training at sea level (increased https://www.pinterest.ph/pin/pacquiao-griffith-park-run

-photo-credit-chris-farina-top-rank--459015386993694838
/)

VO2max) before shifting to higher

altitudes
In Summary

High altitude training can make

the body adapt to low O2 and
become more efficient.
It can improve;
● Aerobic capacity,
● Endurance, (Source: Jose Miguel R. Mencias)

● Lactic acid tolerance, and

● Blood flow
In Summary

However, one should be aware

of the associated risks, such as
altitude sickness.
One should be well-prepared
before attempting to train in
high altitudes. (Source: Jose Miguel R. Mencias)
THANK YOU!
References

● https://www.healthline.com/health/altitude-training
● https://www.wellfitinc.com/blog/altitude_training/
● https://www.webmd.com/fitness-exercise/what-to-know-elev
ation-training
● https://altolab-usa.com/pages/the-history-of-altitude-trainin
g-iht
● https://utswmed.org/medblog/high-altitude-training/
● https://en.wikipedia.org/wiki/Altitude_training
References

● https://journals.physiology.org/doi/full/10.1152/japplphysiol.
01246.2001
● https://www.tandfonline.com/doi/ref/10.1080/095233606008
32429?scroll=top&role=tab&aria-labelledby=refs
● https://globalsportmatters.com/1968-mexico-city-olympics/2
018/10/11/altitude-major-impact-performances-mexico-city-
olympic-games/
● Kenney, W. L., Wilmore, J. H., Costill, D. L. (2012). Physiology of
Sport and Exercise: Fifth Edition. Human Kinetics