Altitude, Heat & Humidity

What are the effects of Altitude?

When at high altiitude there is less oxygen available than at sea level, whilst the lower the partial pressure of oxygen reduces the amount of oxygen delivered to working muscles.

What are the Benefits of Training at Altiitude?

• Body manufactures a higher number of red blood cells

→ Increased haemoglobin, myoglobin (transports O₂ from muscle wall to the mitochondria)

→ Increased efficiency of gaseous exchange

→ Increased mitochondria (converts O₂ into ATP)

How long do these effects of altitude training last?

~14-21 days

When do athletes use Altitude training?

Prior to competing at high altitude OR to just take advantage of these benefits when competing at sea level

What are the Short-Term symptoms of altitude training?

• Altitude sickness

→ Don’t last long

• Intensity of training must be reduced - progressive overload must be applied carefully.

What does Heat & Humidity do to the body?

Force the body to battle to maintain thermoregulation (the body’s ability to keep body temp between 36.1°C and 37.8°C).

How long does it take the body to acclimatise to Heat & Humidity?

2-3 weeks

What actually happens to the body when training in Heat & Humidity?

Stroke volume is reduced, but heart rate increases.

What happens once the body has acclimatised to Heat & Humidity?

Body essentially goes back to ‘normal’

• HR reduces

• Stroke Volume returns to normal

• Increased plasma volume

• Sweating becomes more effective

What are some Implications of training in Heat & Humidity?

• Whilst acclimatising, body is under extreme stress with high risk of heat stoke/ hyperthermia

• Intensity, Frequency, Time all need to be carefully adapted and monitored.