The Science Of Altitude Training

Training at altitude has been used to improve athletic performance for decades. Following the Olympic Games in Mexico City, numerous American running records fell. Researchers soon discovered that the main reason for this was altitude. Since then, plenty of teams, athletes and individuals concerned with their health have used Altitude Training as part of their training regimen and/or preparation.

Altitude Training: a visual explanation

For an in-depth and visual explanation of Altitude Training, please watch the following video.

Challenging the body

Exposure to reduced oxygen levels (altitude or hypoxia) is quite the challenge to the human body since oxygen serves as the primary source of energy for our cells. While the body is under a state of Hypoxia, it strives to produce the required amounts of energy; even with less oxygen available. In order to do so, a protein called Hypoxia Inducible Factor (HIF-1) sets off a host of reactions geared toward improving the body's ability to utilize oxygen. Altitude training can help with this.

There are 3 main training methods used to gain the benefits of Altitude Training: Sleeping at altitude, Exercising at altitude, and Intermittent Hypoxic Training.

The following physiological reactions have been shown to occur:

  • Amplified pulmonary oxygen absorption
  • Boosted production of Erythropoietin Hormone (EPO) by the kidneys. This stimulates generation of Red Blood Cells (RBCs) and enhanced oxygen transportation through the body
  • Increased capillarization for greater oxygen delivery to the tissues, muscles and brain
  • Enhanced production and rejuvenation of mitochondria (the cell’s hub for aerobic energy production) and mitochondrial enzymes, allowing more efficient use of oxygen for energy production and superior enzymatic anti-oxidative defense.

Some additional benefits include:

  • Decreased average Heart Rate and Blood Pressure
  • Increased production and release of Human Growth Hormone
  • Stimulation of fat metabolism
  • Decreased oxidative stress from Free Radicals (Reactive Oxygen Species “ROS”)