Altitude training is a component of virtually all elite training programs for runners. Over 95% of the medalists at the world championships and the Olympic games have either lived or trained at altitude.
This simulated altitude takes place over the course of weeks or months. Studies say that it takes 21 to 28 days for the body to make adaptations.
The benefits of exposure has little to do with training and more to do with the body's response to lack of oxygen. The first rule of altitude training is no hard workouts or hard efforts in the first three to seven days, train easy and know that the benefits are happening inside the body.
Hydration is an important factor when it comes to its plasma volume increases but also because the environment is typically dry.
Altitude training is a complex topic which has gathered attention in the modern running era. Most of the athletes are aware of the basics of Altitude training that it ought to enhance your performance. There is a difference of 4.4% between an athlete running at sea level and the same athlete running at altitude. An athlete is 4.4% slower when made to compete on an altitude as low as 700m. The reason for this reduced performance is that there is a deprivation of Oxygen, which is also known as Hypoxia. We know that when we ascend to altitude, the concentration of oxygen in the air decreases. When an athlete is exposed to hypoxia by training at altitude there are several physiological changes that occur.
A recommendation is 4 weeks of training at altitude. 4 weeks is sufficient for increasing red blood cell concentration. The optimal time for return to lower altitudes and racing is about 2 – 3 weeks. This times helps to return to normal breathing and blood acidity levels It permits recovery from the fatigue of hard training at altitude. This time allows sufficient opportunity for middle distance runners to run faster and better their racing skills.
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