Altitude Training: The truth | Explained by Science - (48 studies)
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- Опубликовано: 11 янв 2019
- Training at High Altitude has a number of benefits that can boost your performance at any given period of time. Τhe majority of the coaches focus mainly on the effects of Altitude Training on hematological variables but there are far more benefits to gain!
In this video I use the most solid scientific data to give you a comprehensive presentation of the benefits and methods of Altitude Training. After watching this video, you will be able to choose the Altitude Training Method that suits you best and utilize this knowledge in the most effective way.
Video Content:
- Classification of Altitude Levels
- History of ‘’Altitude Training and Research’’
- Environmental conditions at High Altitude
- Acute effects of High Altitude on aerobic and anaerobic sports
- Responses of the body to the Hypoxic Environment
- Altitude Training Models:
• Live High Train High
• Live High Train Low
• Intermittent Hypoxic Exposure
• Intermittent Hypoxic Training
- Conclusion
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Sources:
Scientific References:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.physiology.org/doi/full/1...
www.physiology.org/doi/full/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/9...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.altipower.com/files/sport...
www.tandfonline.com/doi/abs/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/9...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.researchgate.net/publicat...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/8...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/6...
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pdfs.semanticscholar.org/60ac...
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Great explanation. You mentioned four weeks at high altitude is the peak amount of time; is there a downside to sleeping at altitude for longer? Say I sleep at high, using the hypoxico tent, for three months, afterwards will there be any negatives, that I wouldn’t experience had I limited my time to four weeks?
Thanks man! Four week is not the peak but the minimum duration for an athlete who wants to see hematological and tissue adaptations. First of all, prolonging your sleep beyond 4 weeks is essential if you want to keep the adaptations. If you don’t most of them will be lost within 3 to 5 days. Alpinists that use tents to acclimatize their bodies for altitudes above 5.000m sleep in tents for months. The duration of the acclimatization phase (in alpinists) depends on the altitude they want to reach and their individual response. Sleeping at altitude for increased sports performance should never exceed 3.000m altitude (except from the case that you acclimatize for a race in higher altitude, let’s say a 10000meter run at 4000meters altitude) and at this altitude (2100 to 3000m) there are no downsides of prolonged use. If you start sleeping at altitudes above 4000 then you’ll have to limit the duration according to your body’s responses and your purpose.
This should have more views. Really great content.
Thanks for the support!
Great video man! I appreciate your time explaining the relevant studies on altitude training.
Thanks Dan, I'm glad your liked it!
Best video on this topic! Very helpful👍🏻
Thanks a lot I had probably studied most of this in different papers but you have summed up nicely and it’s going to help me alot
Had my best cycling season ever doing LHTL
Very dense presentation of a lot of good data. Thanks for sharing!
Thanks a lot!
What a video!! Thanks fo the effort
Great explanation great delivery
Thank you!
Thank you. I love your work.
Awesome coach, amazing video !!!!!💪🏽
:) :)
It’s crazy I’ve been living casually in a above 5,000 altitude
You are one of Best Yiannis!!!!!
😱😱😱
Thank you, very helpful for me on my physiology exercise exam :)
Really happy to hear that! :) Exercise Physiology was always my favorite!
Great video! Is there quality information about using hipoxic training like O2 tables from free diving for performance and or any of these physiological adaptations? Thanks.
Highly informative video, especially for someone who has very recently began looking into Interval Training.
I have a question regarding Part 3: Environmental Conditions at High Altitude, would someone mind explaining the calculations from 2:09?
Nice bro...
hello yiannis, most of the stories - like khabib's, suggest they LIVED & TRAINED at high altitudes every year for 3-4 months. However, the results of HA Training fade withing weeks after coming down at sea level. Are there any permanent benefits to it too? And, if I decide to train HLHT, as it would also eliminate the daily travel costs, what can I do to minimize the de-training?
What if you combine method 2 & 3?🤔
Hi can i have the link of Timothy Noakes 1991 paper. shown at 3.45 plssssssssss
BRILLIANT video. Very informative. This should be 1M views.
I have a question. For example i live at sea-level. The altitude is 34m which is very low. I am a runner. And have started winter type training. Higher easy miles with some steady type running and sub threshold efforts. Sprinkled in harder efforts but seldom. 1min or 30s bursts.
Question is could i sleep in altitude tent for longer than 4 weeks? At the required height. 2000-2500m and train at 34m? And would it be beneficial to do 4 weeks in and then 2 weeks out. And then get back in maybe 6 weeks before another peak race?
Hi Peter! Thanks for the support! As long as you recover from your sleep you have no reason to cycle on and off the altitude tent. The optimal scenario is to maintain higher levels of Hb and RBC which comes through constant exposure at these altitudes. Make sure to have regular hematological checkups to monitor these levels. After you reach your peak (RBC and Hb) you will be able to train with higher intensity and volume, use that.
@@YiannisChristoulas thanks for the reply. My plan is to sleep as long as I can before my peak race. You mentioned " as long as i recover from my sleep? What does that mean?
Apologies for the questions. And if i have races inbetween my goal race should i just stay in the tent and sleep as normal even before like a B race? Could i come out maybe few days before? And back in again and train towards A race say 6 weeks? Kind regards.
My location is low, but we have a spot at moderate. I believe you addressed this won't effect hemoglobin. I guess my only minimal provision options are a mask. I was hoping living at moderate & training low would produce results. Kinda bummed about that.
Altitude below 2000m will not provide the stimulus to produce hemoglobin. For me, your best chance is a hypoxic generator on your bed. This will be the Live Low Sleep High model. But not even think about masks like the elevation training mask. I covered this topic on another video.
@@YiannisChristoulas ok, thank you :) 1st time viewing your channel, but I've subscribed. I read about LHTL for the first time in a small articles years ago. I'll inspect about for this bed mask to check out my options. Again thanks & take care.
Is there any consensus on which model is best for overall wellness?
I guess it depends on what you define as "overall wellness" 😁
There is no consensus about the severity of hypoxia, dosage, tenure, individual susceptibility, responder, non-responders and more. So there can't be a one fits all protocol. Further, WADA is still critical about IHT.
Hey Deepak Dass. I hope this helps.
1) There is no consensus about anything in sports science. Scientists still argue on basic matters like strength training, periodization etc. We just draw conclusions with the data that we have and form general guidelines.
2) The altitude dosage is pretty clear from the literature and I highlight it well on my video.
3) The individual susceptibility is a simple concept. Some athlete respond well and some others less. This is exactly the same with every kind of training. Some athlete can gain 5 pounds of muscle with 6 months of hypertrophy training while others need 1 year with the same training. The factor of individual susceptibility exists in every aspect of training from stretching to agility training, and this exactly why we need to adjust individually all training regimes. If an athlete is having a hard time to grow his muscles with a good hypertrophy training plan, this doesn’t mean that ‘’hypertrophy training’’ is not proven to work.
4) There have never been a one fits all protocol in any aspect of performance. Everything we do as coaches comes from general guidelines that we structure according to the individual needs of our athletes.
5) Last but not least, WADA approved the use of altitude training in 2007 and there has never been an official discussion on this matter since then. You can see some references here:
www.ncbi.nlm.nih.gov/pubmed/17486171
www.ncbi.nlm.nih.gov/pubmed/17805095
I am doing these videos after months of studying and I’m trying my best to be 100% impartial with everything I present. This is why I have so few videos after all.
This is elevation. Not altitude. If you read an altimeter wherever youre training it would read 0 ft. Even at the peak of Everest, or the lowest point of Death Valley it would still read 0 ft.
live high, train low. Dont train high.
And if you must compete at High elevation?
Train high, train low, sleep high 😊
So many bad videos on this topic. This is the only good one.
yiannis kourus
A-R-T-I-C-U-L-A-T-I-O-N pls