Effects of Altitude Training

High altitudes (higher than 2,000 meters above sea-level) carry less oxygen than is available at sea level. As a result, the body responds by working harder to provide sufficient oxygen to the body to function. An example would be an increased heart rate. Long-term implications of high-altitude training include a decrease in maximum cardiac output, a decreased maximum heart rate and an increased number of red blood cells. While generally seen as non-threatening, recent studies have shown high-altitude training over an extended period of time can actually decrease physical performance.

  1. Increased Red Blood Cells

    • Red blood cells help carry oxygen throughout the body. When you train in high altitudes, your body compensates for the lack of available oxygen by producing more red blood cells. For some people, this has been shown to increase cardiac output and endurance when athletically competing at sea level after having trained in high altitudes over a period of time. However, red blood cell counts will return to "normal" levels after a few months of living at sea level.

    "Intense Training" Difficulty

    • Less oxygen in high altitudes is a result of the air being thinner. Oftentimes, people who train in higher elevations are unable to do so with much intensity. That is, people are more prone to "getting winded" before they are able to push their bodies as hard as they might at lower altitudes. It is common for athletes to inadvertently "de-train" their bodies in high altitudes because they cannot push themselves as hard.

    Altitude Sickness

    • Some people may experience altitude sickness at very high elevations. Symptoms vary from minor to serious and include headache, fatigue, nausea, loss of appetite, cough and a rapid heartbeat to name a few. People originally living at sea level who move to or train at high altitudes are more susceptible to this condition. If you experience symptoms, it is recommended that you move to an elevation where you feel comfortable.

    Decreased Air Resistance

    • Thinner air at high altitudes means there will be less air resistance, also known as "drag." Athletes who cycle, sprint, jump or perform other "fast-moving" exercises will perform better in the short-term. However, in the long-term, athletes will tend to perform worse because of decreased endurance due to thin air.