HAT helps at higher elevations
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Q: How can I prepare myself for high altitude activities?
A: High Altitude Training (HAT) is to get your body ready to perform at levels, whether it is competitive or recreational, with less oxygen (O2) in your blood and muscles.
First I want you to check with your doctor and ask if HAT is safe for you.
When you exercise or compete at low altitudes (sea level) your body gets "extra" O2 which helps prevent the early build up of lactic acid (a by-product when exercising).
Many top athletes "live high and compete low" meaning they live at 5000-7000 feet above sea level and travel to compete in races at lower altitudes.
Picture-perfect training for higher elevations is to train in hypobaric training facilities where you can reduce the level of O2 in the room you are working out in to acclimate yourself better over time. There is no better way to get ready for high altitude than to be at high altitudes. Since hypobaric training facilities are sparse our goal is to get you in better shape to help your body deal with the decreased O2 levels right here in Salisbury!
Due to the decreased O2 your body will be seeing a quicker and higher level of lactic acid. As I mentioned earlier, lactic acid is seen as a by-product of metabolizing glucose for energy and a waste product that causes burning sensation and muscle discomfort.
By training at high intensity levels your body possibly can create additional proteins to help absorb and convert Lactic Acid into energy.
One of the best "sea level" HAT training is hypoxic swim work out. Hypoxic swims mean "low oxygen swimming". Basically you are asking your body to work harder with less O2 by not breathing as often as you normally would. This is a tough training and it should always be performed in the presence of a lifeguard. If you push yourself too hard you could black out.
If you are used to breathing every second stroke when you do free style, start your hypoxic swim workout with 100 yards (4 lengths of the pool) and instead of two strokes, start with four strokes for each breath, then 6 strokes, 8 strokes, 10 strokes and even 12 strokes for each breath. Work your way up slowly to decrease breathing and increase strokes. Make sure your doctor has cleared you for this particular training since it is a very tough workout.
A dry land HAT training can be done by running/sprinting/biking. Since we have to get your body used to lactic acid, high intensity training is imperative. A 400M is an excellent distance to accomplish this task! (It is among some other examples I will give you.)
One mile (1,600M) on our indoor track is 12 times around. To go 400M, you go three times around for a 400M. After an excellent warm up and gentle stretch, run the 400M as fast as you can handle it, jog recover between 2 and 3 minutes. Start with four sets of these and work your way up to 10 sets (one set is 400M run and 2-3 minutes jog)
Cycling/biking is another way you can accomplish high intensity training. (and it is a lot easier on your joints) Our biking classes will push you as far as your body can handle it. By increasing the tension of your bike, you can challenge your leg muscles to handle lactic acid and, of course, increase your cardio vascular health and capacity.
Weight training and hiking or climbing stairs with a heavy backpack also can help you get ready for high altitude activities. Again, I cannot say this enough, this training is tough and intense and I want everyone starting this kind of workout program to check with his or her family physician before starting HAT!
Good luck!
E-mail to a friend
Q: How can I prepare myself for high altitude activities?A: High Altitude Training (HAT) is to get your body ready to perform at levels, whether it is competitive or recreational, with less oxygen (O2) in your blood and muscles.
First I want you to check with your doctor and ask if HAT is safe for you.
When you exercise or compete at low altitudes (sea level) your body gets "extra" O2 which helps prevent the early build up of lactic acid (a by-product when exercising).
Many top athletes "live high and compete low" meaning they live at 5000-7000 feet above sea level and travel to compete in races at lower altitudes.
Picture-perfect training for higher elevations is to train in hypobaric training facilities where you can reduce the level of O2 in the room you are working out in to acclimate yourself better over time. There is no better way to get ready for high altitude than to be at high altitudes. Since hypobaric training facilities are sparse our goal is to get you in better shape to help your body deal with the decreased O2 levels right here in Salisbury!
Due to the decreased O2 your body will be seeing a quicker and higher level of lactic acid. As I mentioned earlier, lactic acid is seen as a by-product of metabolizing glucose for energy and a waste product that causes burning sensation and muscle discomfort.
By training at high intensity levels your body possibly can create additional proteins to help absorb and convert Lactic Acid into energy.
One of the best "sea level" HAT training is hypoxic swim work out. Hypoxic swims mean "low oxygen swimming". Basically you are asking your body to work harder with less O2 by not breathing as often as you normally would. This is a tough training and it should always be performed in the presence of a lifeguard. If you push yourself too hard you could black out.
If you are used to breathing every second stroke when you do free style, start your hypoxic swim workout with 100 yards (4 lengths of the pool) and instead of two strokes, start with four strokes for each breath, then 6 strokes, 8 strokes, 10 strokes and even 12 strokes for each breath. Work your way up slowly to decrease breathing and increase strokes. Make sure your doctor has cleared you for this particular training since it is a very tough workout.
A dry land HAT training can be done by running/sprinting/biking. Since we have to get your body used to lactic acid, high intensity training is imperative. A 400M is an excellent distance to accomplish this task! (It is among some other examples I will give you.)
One mile (1,600M) on our indoor track is 12 times around. To go 400M, you go three times around for a 400M. After an excellent warm up and gentle stretch, run the 400M as fast as you can handle it, jog recover between 2 and 3 minutes. Start with four sets of these and work your way up to 10 sets (one set is 400M run and 2-3 minutes jog)
Cycling/biking is another way you can accomplish high intensity training. (and it is a lot easier on your joints) Our biking classes will push you as far as your body can handle it. By increasing the tension of your bike, you can challenge your leg muscles to handle lactic acid and, of course, increase your cardio vascular health and capacity.
Weight training and hiking or climbing stairs with a heavy backpack also can help you get ready for high altitude activities. Again, I cannot say this enough, this training is tough and intense and I want everyone starting this kind of workout program to check with his or her family physician before starting HAT!
Good luck!
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