Why train at
TASK:
altitude?
Write a list of the advantages and disadvantages of altitude
An athlete trains at high altitude (above
training. Concentrate on using the correct terminology.
2500m) to train their body to 'cope' with
the lower concentrations of O2 available.
ADVANTAGES: DISADVANTAGES:
The athlete's body adapts in several ways;
1. Increase the number of red blood cells
(RBC)
2. Increases the levels of haemoglobin
3. Production of new capillaries (small
blood vessels) in the lungs and the
working muscles.
These changes benefit athletic
performance by improving the athlete's
aerobic capacity when the athlete returns
to lower altitudes. EXAMPLE:
Check out this 'specific' altitude training programme for the
extreme sport of climbing
QUESTION:
Before you go: The best type of training is highly
Ho
w will the abov
benef
e adaptations aerobic activities like
it the athlete? Discuss
with others in your g
running and cycling. Start
roup. out slow and short. Work
up to exercising 3-5 days a
REMEMBER:
ou can estimate
week for 30min to an hour
REMEMBER: Y
t rate by
at 70-85% of your
your maximum hear
e from 220.
maximum heart rate.
subtracting your ag
While you’re doing these
T
ASK:
exercises throw in one
Calculate 70 % of your maximal
minute intervals of higher
HR and the calculate 85% of
e you a HR
intensity to push your limits.
your max. HR to giv
Good training methods are rang
e or ‘training zone.’
specific. During one day a
week, do an exercise that
resembles you climbing. Try hiking, or running up stairs with
your rucksack on. When training for a climb, try a regular
training week that consists of running 3 days, lifting weights 1
day, running stairs 1 day, sport climbing 1 day, and resting on
the last one. Generally you should allow a minimum of three
months.
When you get there - Arriving at basecamp the acclimatization
period begins. Coming from a low altitude, you need to rest for 2-
5 days at this altitude in order to get the best of your
acclimatization period. Any longer than this and reversibility
may happen from lack of activity. An acclimatization period is
necessary for your body to make adaptations that will help your
body deal with the altitude better.
It’s important to remain hydrated. Your body's natural response
to altitude is to lose fluid by urinating, plus the dryer air
increases evaporation from your breath. These factors increase
the risk of mountain sickness.
12 SPORT IQ 14-16 : JANUARY 2009
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