High Altitude Training
Description
Highland refers to a “low pressure, low oxygen environment” with high altitude and low atmospheric pressure.
Staying at high altitude for a certain amount of time improves your ability to transport oxygen, including strengthening your breathing and circulatory system at rest and increasing the load of hypoxic stimulation through training.
Using such high-altitude training effects, Naoko Takahashi, Mizuki Noguchi, Kosuke Kitajima, and others of the marathon have won gold medals at the Olympics.
Efficacy
Endurance is improved by training at high altitudes. Endurance events such as athletics, swimming, bicycles, triathlons, short-distance events in athletics, ball sport events such as soccer, rugby, basketball, handball, hockey, and martial arts events such as wrestling, judo, boxing, and fencing Can be expected.
01. Improving endurance
Changes in the body
Red blood cells, hemoglobin and blood volume increase.
Ability improved
The ability to carry oxygen in the blood more in the body is improved.
Efficacy
Improving endurance.
02. Improving endurance
Changes in the body
The development of skeletal muscle capillaries and the concentration of myoglobin (* a chromoprotein that binds oxygen, including iron) increases.
Oxygen-based enzyme activity and mitochondrial mass in mitochondria are increased.
Ability improved
The ability to use oxygen more efficiently in the muscle is improved.
Efficacy
Improving endurance
03. Improved anaerobic capacity
Changes in the body
1. Improve buffer capacity of H + (hydrogen ion) concentration.
2. Blood lactate concentration generation (accumulation) is suppressed.
3. Increased activity of phosphofructokinase, a rate-limiting enzyme in glycolysis.
Ability improved
Improves ability to delay fatigue
Efficacy
Improved anaerobic capacity
These can be more effective mainly for long stays of 3 weeks or more, but for effects 02 and 03, it can be effective for stays from several days to 2 weeks.
Citations and references
Sugita M et al .: Recommendation for highland trainning Ver2. Hida Ontake Kogen Highland Training Area Promotion Council, 2017
