Altitude Training-sac Research

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Altitude training Background history

The study of altitude training was heavily delved into during and after the 1968 Olympics, which took place in Mexico City, Mexico: elevation 7,349 feet (2,240 m). It was during these Olympic Games that endurance events saw significant below-record finishes and anaerobic, sprint events broke all types of records It was speculated prior to these events how the altitude mi might ght affect performances of  these elite, world-class athletes and most of the conclusions c onclusions drawn were equivalent to those hypothesized: that endurance events would suffer and that short events would not see significant negative changes. This was attributed not only to less resistance during movement —due to the less dense air—but also to the anaerobic nature of the sprint events. Ultimately, these games inspired investigations into altitude training from which unique training principles were developed with the aim of avoiding underperformance.

Altitude training traditionally referred to as altitude camp, is the practice by some endurance

athletes of training for several weeks at high altitude, preferably over 2,500 m (8,000 ft) above sea level, though more commonly at intermediate altitudes due to the shortage of suitable high-altitude locations. At intermediate altitudes, the air still contains approximately 20.9% oxygen, but the barometric pressure and thus the partial pressure of oxygen is reduced. Proponents claim that when such athletes at hletes travel to competitions at lower altitudes they will wi ll still have a higher concentration of red blood cells for 10 –14 days, and this gives them a competitive advantage. Some athletes live permanently at high altitude, only returning to sea level to compete, but their training may suffer due to less available oxygen for workouts. HIGH ALTITUDE and ATHLETIC TRAINING

The underlying problem with high altitude (>2000 m) is that there is less oxygen and while this may not be that threatening to individuals at rest it does pose a challenge to athletes. Of course for the pure anaerobic events no adaptation is required so this discussion is necessarily focused on endurance training and competition. In general the higher the altitude the longer it takes to adapt. Understanding the adaptation process and the things that you can do to aid it will make for a less taxing transition. A number of physiologic changes occur to allow for acclimatization at high altitude. These can be divided into immediate, which take place over several days, and long term which requires weeks to a few months. The first thing that happens is your respiratory rate and heart rates speed up. This occurs both at rest and during sub-max. exercise. This helps offset the lower partial pressure of oxygen. You will not be able to reach your max VO2 so don't get frustrated. The faster breathing rate changes your acidbase balance and this takes a little longer to correct. The longer term changes are

1.  a decrease in maximum cardiac output a decreased maximum heart rate Amberlee Peti

 

2.  an increased number of red blood cells 3.  excretion of base via the kidneys to restore acid-base balance. (Unfortunately, the net result is that you have less tolerance for lactic acid.) 4.  a chemical change within red blood cells that makes them more efficient at unloading oxygen to the tissues. 5.  an increase in the number of mitochondria and oxidative enzymes. PRACTICAL IMPLICATIONS FOR ATHLETES

1.  Diet - A high carbohydrate, low salt diet allows for better adaptation and less risk of  "mountain sickness". Some people experience significant decline in appetite and the resulting loss of muscle mass may hinder performance. Iron is used to make hemoglobin and the demand for making more red blood cells may require iron supplementation -- especially in women and vegetarians. Megadoses of vitamins are not helpful and are potentially dangerous. 2.  Fluids - Because mountain air is cool and dry you can lose a lot of water so be sure to maintain adequate hydration. 3.   Alcohol - It is best to avoid alcohol consumption during the acclimatization period since it appears to increase the risk of "mountain sickness". WORKOUT INTENSITY - This will necessarily be lower until adaptation can occur. Pushing your

workouts too hard may increase your risk of overtraining or injury. Additionally some people just do not adapt as well as others. There is not one workout program that is appropriate for everyone - just like at sea level. It is best best to keep a log in which you rate fa fatigue tigue during workout and at rest, morning resting heart rate, weight, and mood. Correlate this with the intensity of your workouts and this will help mold a flexible routine that is right for you. PERFORMANCE  

The body's adaptation to high altitude helps significantly but doesn't fully compensate for the lack l ack of  oxygen. There is a drop in VO2 max of 2% for every 300 m elevation above 1500 m even after allowing for full acclimatization. I know that this is a difficult concept to believe because so many programs have touted the benefits of high altitude training.To fully appreciate this realize that there aren't any world record times at high altitudes. Think about this a moment. The air density is much lower, thus wind resistance is much lower. Wind resistance is the cyclists biggest barrier to speed. If  all other factors were equal, then there must be faster times at higher altitudes. Because there aren't, means that something else must have decreased. That something is the engine -- the human engine. Live high, train low

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Athletes or individuals who wish to gain a competitive edge for endurance events can take advantage of exercising at high altitude. High altitude is typically defined as any elevation above 5,000 feet (1,500 m). One suggestion for optimizing adaptations and maintaining performance is the live-high, train-low principle. This training idea involves living at higher altitudes in order to experience the physiological adaptations that occur, such as increased Erythropoietin(EPO) levels, increased Red Blood Cell levels, and higher VO2 max, while maintaining the same exercise intensity during training at sea level. Due to the environmental differences at high altitude, it i t may be necessary to decrease the intensity of  workouts. Studies examining the live-high, train-low theory have produced varied results, which may be dependent on a variety of factors such as individual variability, time spent at high altitude, and the type of training program. For example, it has been shown that athletes performing primarily anaerobic activity do not necessarily benefit from altitude training . Altitude training can produce increases in speed, strength, endurance, and recovery by maintaining altitude exposure for a significant period of time. A study using simulated altitude exposure for 18 days, yet training closer to sea-level, showed performance gains were still evident 15 days later. Principles and mechanisms

Altitude training works because of the difference in atmospheric pressure between sea level and high altitude. At sea level, air is denser and there are more molecules of gas per liter of air. Because atmospheric pressure is lower at high altitudes, air is less dense and there are fewer molecules of  gas per liter of air; this causes a decrease in partial pressures of gases in the body, which elicits a variety of physiological changes in the body that occur at high altitude. The physiological adaptation that is mainly responsible for the performance gains achieved from altitude training, is a subject of discussion among researchers. Some, including American rresearchers esearchers Ben Levine and Jim Stray-Gundersen, claim it is primarily the increased Red Blood Cell Volume. Others, including Australian researcher Chris Gore, and New Zealand researcher Will Hopkins, dispute this and instead claim the gains are primarily a result of other adaptions such as a switch to a more economic mode of oxygen utilization. At high altitudes, there is a decrease in oxygen hemoglobin saturation. In order to compensate for this, erythropoietin (EPO), a hormone secreted by the kidneys, stimulates red blood cell production from bone marrow in order to increase hemoglobin saturation and oxygen delivery. It is uncertain how long this adaptation takes t akes because various studies have found different conclusions based on the amount of time spent at high altitudes. While EPO occurs naturally in the body, it is also made synthetically to help treat patients suffering from kidney failure and to treat patients during chemotherapy. Over the past thirty years, EPO has become frequently abused by competitive athletes through blood doping and injections in order to gain advantages in endurance events. Abuse of EPO, however, increases RBC counts beyond normal levels (polycythemia) and increases the viscosity of blood, possibly leading to hypertension and increasing the likelihood of a blood clot, heart attack or stroke. The natural secretion of EPO by the human kidneys can be increased by altitude training, but the body has limits on the amount of 

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natural EPO that it will secrete, thus avoiding the harmful side effects of the illegal doping procedures. A Study

Stray-Gundersen and co-worker has conducted a study to investigate the red cell mass and VO V O2 max  after altitude training. The athletes have first had a 4-week training camp at an altitude of 2500m. One group trained at that altitude and another group trained at a lower altitude of 1300m. Resulted R esulted showed that the red blood cell mass and sea level VO2 max increased significantly when compare to the sea level control group. Another study also supported this argument. A 6% increased in red blood cell mass was found following an altitude training of 2200 to 2300m. This study also found that serum erythropoietin typically peak within 2 to 4 days at altitude. Their data also showed that the individual red blood cell mass response is related to the availability of iron and the ability of  bone marrow to produce red blood cell. Respiratory responses

Athletes that born and raised at a median altitude of 2000m above sea level have a superior performance in distance running. Much investigation has focused on the four steps of oxygen o xygen transport system, namely alveolar ventilation, lung diffusion, circulatory oxygen transport, and tissue oxygen extraction. The peripheral chemoreceptor senses the hypoxia during ascent and stimulates the hypoxic drive to increase i ncrease the ventilatory rate. The respiratory muscles must be under more stress at altitude than at sea level because of the marked hyperventilation. An increase alveolar O2 concentration and a decrease in alveolar CO2 are gained from hyperventilation. As a result, arterial PO2 is increased. With the effect of increase haemoglobin concentration, the total amount of O2 in the blood will increase significantly. This may be the explanation of the decrease in CO2 in some cases. 2,3-diphosphoglycerate is produced with the red blood cell during anaerobic reaction of glycolysis. Studies showed that the concentration of 2,3-diphosphoglycerate 2 ,3-diphosphoglycerate increased with altitude training. Therefore, a right shift of oxygen dissociation curve resulted. With increased quantity of  haemoglobin and red blood cells, tissue oxygenation improved. Duration and elevation of exposure

For the level of training, an altitude between 2200 to 3500m was recommended because training intensity is not scarified. Red blood cell mass does not increase until PO 2 decrease to 65mmHg. This is corresponding to altitude level around 2200m. Athlete might suffer from altitude sickness above 3500m, and the large decrease in VO 2 max will affect the intensity of training for maintaining aerobic fitness. The anecdotal data collected by suggested that each training camp should be last for 3 weeks in duration and twice a year. This allows time for physiological response to occur and gain performance advantage. The first altitude training should be held in preseason and the second prior to major competition. At least 7 week between the two session of altitude training is recommended. In return to sea level

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Whether altitude training can improve performance depends on the physiological response in return to sea level. On descent, time is needed for maximise performance. Maximal performance has been reported after 15 to 28 days when return to sea level. Poor performance is usually seen from day111, followed by normal performance from day 8-17 and maximal performance 15-28. However, some authors concluded this varies between individual athletes. One study showed that there is a progressive decrease in erythrocyte production and iron stores reach a minimum level after 2 to 3 weeks when return to sea level. The Collingwood football team goes to the Northern Arazonia (Flagstaff) University High Alitiude Training Camp; it is reported as one of the top 5 in the world. They have 22 players ranging from 7095kg and 1.79cm- 1.9cm+, from 18 to late 20’s.  Flagstaff camp closes Day 14

Thank you for reading my daily diary from from Flagstaff. I hope I provided you with a little extra insight into what we had to endure for two weeks. The group was amazing over the trip. We worked hard as a unit and are ready to kick 2011 off. I can't wait to run out for round on one e and play for the four points.

Day 13 It was great to have the day off after yesterday's grind grind.. Went to the mall with the boys. Several

purchased iPads and headphones to take on the plane. It's supposed to snow snow on Sunday so let's hope we don't get stuck.  Day 12 

Just about the hardest session of the whole camp today. We had a high-intensity, high-quality training session for about 2 hours, and then had a teams running event. Steele and Pendles blitzed the 2km time trial, which was part of it and Lachie Keeffe is absolutely flying, performing strongly throughout. The other events in the competition c ompetition were relay runs, carrying 60kg weights, flipping tractor tires, dragging weighted sleds and 200yd sprints. We dawdled back to the hotel then went out for dinner. We were bordering on being too tired to eat. Today has absolutely knackered us, and we're all praying for a lighter day tomorrow as we near the end of this camp. That said, the pleasing thing was the unspoken sense of accomplishment amongst the group - we were really proud of our effort to get through such a gruelling session, and the coaching staff seemed to be impressed by it as well.  Day 11 

Thanksgiving. I found it difficult to give thanks for much this morning, as the walk to the Skydome for training was a bitterly cold minus 11 degrees. Once inside we warmed up and played a series of  handball games, did some kicking drills then some set shot goal-kicking. Leigh Brown has proven his huge "booty" isn't just for show, as he consistently launched torpedos over 60m. After training we had a longer core strength session, then weights. The campus is like a ghost town as most people have gone home for the Thanksgiving holidays. ho lidays. Seamus McNamara is feeling a but homesick not being around his family, and we haven't been all that sympathetic given it means very little to Australians. Poor Shae. The hotel is serving us a traditional Thanksgiving meal tonight, I'll give thanks Amberlee Peti

 

for that! Day 10 

Today was a lighter day. In groups of about 8-10 people we used the university gym and did a work out for an hour and a half. Most of the boys have pulled up pretty sore from a 3km rower - team manager Paul Licuria was the standout performer. We had the afternoon off, so a few of us went to Pita Pit for lunch, then I spent the afternoon reading magazines at Barnes & Noble with Bally and Pendles. I opted for an early dinner so we could watch the second half of the Orlando/Miami basketball game - worrying that the Heat can't put it together despite having a few superstars in the lineup.  Day 9 

Today was an awesome training session. We were worked really hard doing full ground kicking drills, and game simulations but we kept our skill level up really high. It was good because we got the kilometres in our legs chasing the footy around, as opposed to extra running at the end of the session. Weights, lunch, physio as usual, and then I had my end of season review meeting with the coaching staff. Usually we would do this immediately post-season, but the second grand final (which we won!) meant there was no time for it as we were all off on end of season trips. Mick reviewed my season, and Bucks told me what he thought my strengths and areas for improvement were, then Skinny Lappin (new forwards coach) outlined what he expects from me in 2011. They were all really positive and it’s made me really excited about next year.  Day 8 

A day off, finally! We used the university pool and did a half hour swimming session, then we were given the rest of the day off. We waited 800 hours for a taxi to take us to Pita Pit (we need one of  these in Australia), and then went to the mall to blow a bit of cash. Dale Thomas was especially excited by his new laptop computer and Sharrod Sharrod Wellingham was spotted in Victoria’s Secret buying

gifts for his sweetheart. I bought some socks because I don't want to have to do any washing. Dinner at Olive Garden with Bally, Pendles and Sharrod and, once again, C Dawes over-ate. Day 7 

We were feeling very sore and sorry for ourselves the day after returning from Mt Humphreys, and so the boys were looking forward to a day of rest and recovery. The coaching staff, however, had other ideas. We had physio and massages before lunch, then we went to the Skydome to do another intense training session. We were pretty flat going into the session, so when Butters had the boys doing multiple 300m sprints, then shuttle running for half an hour we were completely spent. Weights, dinner and a very early bed! Day 6

Today was an extremely challenging day. About two-thirds of the group had to hike back up Mount Humphrey again. Being woken at 6.30 to be ready to leave by 7 after spending a sleepless night on the hard ground was a real lowlight. That said, it was surprising how well we responded to the challenge set out by the coaching staff, as we powered up the mountain at a quicker pace than that of the day before. Beamsy and Bally set a cracking pace and even though we were hurting, we did our best to keep up. Conditions were worse today than yesterday, and we had to be particularly Amberlee Peti

 

careful as we neared the summit as winds were 120+km/h. Brad Dick very nearly got blown into the Arizonan wilderness but he managed to cling to a few rocks as we all crawled back down to shelter. The highlight of the day was going to see the NAU Lumberjacks football game at the Skydome (they won 62-14 against Portland State), when, at half time, they presented Mick with the keys to the city to celebrate our success in the 2010 season. Day 5 

We started day 6 by taking a half hour bus trip to the base of Mount Humphrey. We unloaded our gear in the chalet, laid out our 1cm thick camping mats on the hard floor then got ready to hike up the mountain. The ascent took us about 3 hours, and we waited on the summit for the entire group to get so we could enjoy the moment together. The final half hour of the climb was pretty dangerous, as we walked along a narrow ridge, completely exposed to gale force winds. Another couple of hours later and we arrived back at the chalet, shivering and sore. Some guys had early nights, whilst others played cards for a few hours. Swanny added to his trophy cabinet by being beston at the card table. Day 4

We were feeling very sore and sorry for ourselves this morning, thanks to the Grand Canyon yesterday. The coaching staff lightened our running load, provided we kept up our skill level, and had a high quality training session. We played some handball games which was fun, my team (me, Johnno, Blairy, Steele) were the best group by far. We then did some goal-kicking drills (Heath Shaw came last), followed by shuttle running to end the training session. We did a core and a weights session, then straight to the massage tables after lunch. It was a battle to get on the tables because we're all so freaking sore!! Not looking forward to the next two day days. s. Back-to-back Mt Humphrey climbs. Day 3  Most of the boys trekked the Grand Canyon today. The boys who didn’t do the canyon had a very

testing four-hour gym session, but that paled in comparison to the canyon boys. It took between five-and-a-half, and seven hours for the group to complete what, for many, was the hardest thing they’ve ever physically done. The breathtaking view was forgotten a few minutes in, and replaced

by breathtaking running and hiking for the next six or so hours. Sharrod, who I’m rooming with, claims he was the first to finish, although no-one seems to be able to verify his story. After burning a huge number of calories with todays to days activities, we treated ourselves to BIG dinners. I opted for a nice sushi restaurant with Maxy, Heath and Daisy. Time for an early bed, we’re all knackered!  Day 2 

The intensity picked up today. Butters (sports science d director) irector) pushed us with a tough cardio session at the end. After the session the the forwards (including me) met up with Bucks Bucks and Matty 'Skinny' Lappin to discuss the year year ahead. It was changing of the guard with Skinny taking over the forward group next year. We reflected on our goals from last year and made new new ones for 2011. I'll check in with you tomorrow.

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Day 1 

The first day of training and the weather was about 15 degrees, but bright sunshine. Everyone was up and about for the first session of the trip and we were surprisingly sharp with our skills. We had a short skills session outdoors, then some fairly intense running that, all up, lasted for about an hour and a half. We then went and used the weights room under the Sky Dome and got massive. It was slightly more strenuous than I would have liked for a first day, but I’ll get over it. My biggest issue at

the moment is restraining myself at the all-you-can-eat buffet! Altitude Sickness 

Altitude sickness—also known as acute mountain sickness (AMS), altitude illness, hypobaropathy, or soroche—is a pathological effect of high altitude on humans, caused by acute exposure to low partial pressure of oxygen at high altitude. It commonly occurs above 2,400 metres. This is caused by going up too rapidly, which doesn't allow the body enough time to adjust to reduced oxygen and changes in air pressure. Men are at greater risk of altitude sickness than women, for reasons unknown. It is important to remember that being young and fit doesn't reduce your risk, and just because you haven't experienced altitude sickness in the past, doesn't mean you are immune to the condition during future climbs. The only sure method of prevention is to make sure you take plenty of time during your ascent. Altitude sickness is also known as mountain sickness. Symptoms 

The initial symptoms of altitude sickness can include:

                 



Headache



Lethargy



Drop in performance



Lack of coordination



Insomnia



Appetite loss



Dizziness



Nausea



Vomiting. Symptoms of severe altitude sickness 

There are two main types of severe altitude alti tude sickness, including high altitude pulmonary oedema (fluid within the lungs) and high altitude cerebral oedema (fluid within the brain). In most cases, both conditions occur at the same time. A person with pulmonary oedema may drown if their lungs fill with too much fluid. Symptoms of severe altitude sickness include:

       



Breathlessness



Heart palpitations



Blue-tinged skin and nails due to lack of oxygen (cyanosis)



Frequent coughing because of fluid in the lungs

  Sputum may be frothy or tinged pink with blood from the damaged lung tissue   Irrational behaviour, such as refusing to acknowledge symptoms

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  Inability to sit up or walk in a straight line.



Ascending slowly is the best way to avoid altitude sickness. Avoiding strenuous activity such as skiing, hiking, etc. in the first 24 hours at high altitude reduces the symptoms of AMS. As alcohol tends to cause dehydration, which exacerbates AMS, avoiding alcohol consumption in the first 24hours at a higher altitude is optimal. Altitude acclimatization 

Altitude acclimatization is the process of adjusting to decreasing oxygen levels at higher elevations, in order to avoid altitude sickness. Once above approximately 3,000 metres most climbers and highaltitude trekkers take the "climb-high, sleep-low" approach. For high-altitude climbers, a typical acclimatization regime might be to stay a few days at a base camp, climb up to a higher camp (slowly), and then return to base camp. A subsequent climb to the higher camp then includes an overnight stay. This process is then repeated a few times, each time extending the time spent at higher altitudes to let the body adjust to the oxygen level there, a process that involves the production of additional red blood cells. Once the climber has acclimatised to a given altitude, the process is repeated with camps placed at progressively higher elevations. The general rule of thumb is to not ascend more than 300 metres (1,000 ft) per day to sleep. That is, one can climb from 3,000 (10,000 feet = 70 kPa) to 4,500 4 ,500 metres(15,000 feet = 58 kPa) in one day, but one should then descend back to 3,300 metres (11,000 feet = 67.5 kPa) to t o sleep. This process cannot safely be rushed, and this is why climbers need to spend days (or even weeks at times) acclimatising before attempting to climb a high peak. Simulated altitude equipment that produces hypoxic (reduced oxygen) air can be used to acclimate to high altitude, reducing the total time required on the mountain itself. Altitude acclimatization is necessary for some people who move rapidly from lower altitudes to intermediate altitudes, e.g. by aircraft and ground g round transportation over a few hours, such as from sea level to 8,000 feet (2,400 m) of many Colorado, USA mountain resorts. Stopping at an intermediate altitude overnight can reduce or eliminate an occurrence of AMS. Expert Opinions

The physiological adaptation that is i s mainly responsible for the performance gains achieved from altitude training, is a subject of discussion among researchers. Some, including American rresearchers esearchers Ben Levine and Jim Stray-Gundersen, claim it is primarily the increased Red Blood Cell Volume. Others, including Australian researcher Chris Gore, and New Zealand researcher Will Hopkins, dispute this and instead claim the gains are primarily a result of other adaptions such as a switch to a more economic mode of oxygen utilization.

Homeostasis- maintenance of a relatively stable internal environment in the face of changes in

external or internal conditions. Negative Feedback Systems: are stimulus- response mechanisms that act to restore the original

state.

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Important to regulate bodily systems and keep everything regular and stable. It helps restore things

out of wack in the body and keeps things going evenly and normally.

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http://en.wikipedia.org/wiki/Altitude_training   http://en.wikipedia.org/wiki/Altitude_training http://physiotherapy.curtin.edu.au/resources/educational-resources/exphys/00/cheuk.cfm  http://physiotherapy.curtin.edu.au/resources/educational-resources/exphys/00/cheuk.cfm  http://www.collingwoodfc.com.au/newsfeatures/news/newsarticle/tabid/5586/newsid/105255/def  ault.aspx http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Altitude_sickness   http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Altitude_sickness http://en.wikipedia.org/wiki/Altitude_sickness  http://en.wikipedia.org/wiki/Altitude_sickness 

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Location

Northern Arizona university- center for high altitude training – 2.13km (Closed nownow- open 2010) Since its opening in 1994, the Center has hosted elite athletes from around the world, helping them to achieve their performance goals. Elite athletes training through the Center have won 213 Olympic and Paralympic medals since the 1996 Games in Atlanta. Since 1994, the Center hosted more than 6,000 team members from 4 countries in 16 different sports. Advantages (Short and Long term)

  Altitude training has been shown to improve aerobic capacity and enhance recovery.   Increases RBC   partial pressure of O2 in the blood decreases.

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Disadvantages

  Can cause deep vein thrombosis



  Thickens blood   Can cause blood clots   overproduction of RBC that the blood becomes so thick it puts too much strain on the heart.







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