Impact of High Altitude Training Camps

Although sports activities are mostly held at altitudes up to 500 m above sea level, the number of people doing sports is increasing in all parts of the world today, and therefore it is important to determine the factors affecting performance at altitude. Although studies on the effects of high altitude on the organism were started in 1878, the issue of high altitude became one of the important issues in sports with the Mexico Olympics held in 1968.

At the Olympic Games meeting in 1963, the 1968 Olympics were awarded to the city of Mexico, located at an altitude of 2240 m. The fact that the Olympic games will be held at this altitude necessitated an increase in the number of studies aimed at determining the sudden and long-term adaptations of the athletes who will compete at this altitude and updating the theoretical knowledge on this subject.

While many scientists and trainers believe in the performance value of high-altitude work, the literature on this subject is often ambiguous and sometimes contradictory. However, it is also known that some blood values tend to increase at high altitude.

In particular, it is important to examine the changes in the growth and maturation of players at high altitude and in the anaerobic power of players.

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High Altitude

Sporting events are usually held in places up to 500 m above sea level. There are no environmental factors related to altitude here . However, with the gradual expansion of settlements and the increase in communication opportunities, the earth's; The number of people doing sports in all parts of the world has increased rapidly.

Many residential areas in the world are above 1000 m, which is accepted as an altitude, and billions of people live here, exercise and do not encounter any problems. However, people and athletes living at sea level or at an altitude of less than 1000 m face a number of problems caused by altitude when they have to live and exercise at such an altitude.

Negative effects are observed on the organism in parallel with the increase in altitude at altitudes of 1500 m and more, where physical performance is adversely affected. After 1500 m, a 3-5% decrease is observed in the maximum oxygen consumption for every 3 m climbed.

Studies of the effects of height on the body are based on very old times. In the early 1800s, Paul Berth was one of the first to talk about the adjustment disorder of the organism in hypoxic conditions. These and similar studies were generally supported by expeditions or military purposes. Studies for athletes gained weight after the second half of the 60s.

Atmospheric Pressure

Barometric pressure is the sum of the weight of atmospheric gases that exert pressure on the earth's surface. This force is created by the attraction of molecules to the earth by gravity, and the atmospheric pressure decreases with the decreasing effect of gravity as the altitude goes up. It is known that the air pressure decreases as you go higher above the sea surface. As a matter of fact, the pressure, which is 760 mm Hg at sea level, is half that at 5486 m. As the altitude increases, the barometric pressure decreases, and accordingly the oxygen pressure decreases.

According to Dalton's Law at sea level, the atmospheric pressure is 760 mm Hg, while the oxygen pressure in the inhaled air is 149 mm Hg. Oxygen pressure in the inhaled air decreases to 100 mm Hg in the alveoli and passes into the arterial blood and is thus transported to the tissues. Since the oxygen rate in the air is 20.9%, there is a decrease in P02 in proportion to the barometric pressure. For example, P02, which is 149 mm Hg at sea level, is 107 mm Hg at 3048 m. The decrease of alveolar P02 to 60 mm Hg due to this effect leads to hypoxia, which is defined as the condition of the tissue not getting enough oxygen in the organism due to this low alveolar and arterial blood PO2, which causes a decrease in performance. Hypoxia is the name given to the inability of the tissue to take or use enough oxygen in the organism. The oxygen that comes to the tissue or the oxygen that the tissue can use cannot meet the need.

Hypoxia is examined under four headings according to its own causes. The state of loading the blood with less oxygen due to the decrease in oxygen pressure in the inhaled air or in the alveoli of the lungs is called hypoxia. Although there is enough oxygen in the blood, it is called histotoxic hypoxia when the organism cannot benefit from oxygen for a toxic reason, and stagnant hypoxia is the situation where enough oxygen cannot be supplied to the tissue due to slow blood circulation.

Effects of High Altitude

1. Effect of High Altitude on Growth and Maturation

The main problem at altitude is the decrease in barometric pressure, which reduces diffusion into the blood by means of oxygen in the air. There is a lack of oxygen in the body tissues, that is, hypoxia. That is why there is a condition in the body for the formation of hypoxia, which means a lack of oxygen in the body tissues. Living at too high a large reduction in barometric pressure creates the potential for hypoxia.

In studies conducted on players living in Peru (4000-4800 m), Bolivia (3800-4000 m), Nepal (3500-4000 m), these players were shorter and younger than their peers of the same race and gender living at sea level or lower. It has been observed that they are underweight and mature later.

The small-bodied and late maturation of players from Bolivia, Nepal, and Peru, who live at high altitudes, is perhaps due to the effects of hypoxia and chronic malnutrition.

Although the decrease in oxygen saturation (saturation) of hemoglobin from 98% to 85% does not affect the organism significantly (up to 3048 m), the effect of hypoxia begins to become evident when the saturation decreases to a level such as 65%.

Within a few hours after exposure to hypoxia at high altitude, the amount of phosphate compounds formed in the erythrocyte increases. Some of these combine with hemoglobin, reducing hemoglobin's affinity for oxygen. Since hemoglobin's affinity for oxygen decreases, it can deliver oxygen to tissue cells at high oxygen pressure. At an altitude of 4500 m, this effect increases the amount of oxygen delivered to the tissues by 10-20%. However, since the decreased affinity for oxygen at higher altitudes will also reduce the uptake of oxygen in the lungs, the amount of oxygen carried decreases as a result. This poses a greater danger.

Deterioration of brain functions is observed with the decrease of oxygen pressure to 35 mm Hg. This situation begins to be seen from 40 m. When exposed to low pressure, respiratory minute volume is increased via chemoreceptors. So hyperventilation occurs. The increase in breathing at height is not like in exercise. As a result of hyperventilation, the oxygen pressure also decreases, creating respiratory alkalosis, which disrupts the acid-base balance of the blood. At altitude, it is also tried to provide sufficient oxygen to the tissue with the increase in heart rate and cardiac output. In addition, with some adaptations, more oxygen is tried to be given to the tissue.

2. Acute Mountain Sickness

High altitude is a hypobaric (low atmospheric pressure) and hypoxic (little oxygen) environment. For this reason, acute mountain sickness occurs in many people when they climb to high altitude for the first time. This syndrome develops within 8-24 hours after reaching an altitude above 1800 m and continues for 4-8 days. Acute mountain sickness is a disease characterized by headache, nausea, vomiting, insomnia, fatigue and peripheral edema. The severity of this syndrome depends on the rate of climb, the final height climbed, and the sensitivity of the individual. In addition, effects such as decreased urine volume at high altitude, severe pulmonary and brain edema formation, coma and death can be seen. With a diet rich in carbohydrates, the effects of mountain sickness and the decrease in physical performance can be prevented. Emergency aid for extreme mountain sickness is to give the person oxygen or to move to a low altitude, or both at the same time.

Adaptation to height (aclimatization)

Acclimatization is adaptation to height. The main factor in adaptation to altitude is the problem of oxygen deficiency. With the decrease in barometric pressure, there is a decrease in the partial pressure of the inspired air. Under these conditions, it becomes less saturated in terms of red blood cells that cannot meet their oxygen needs.

In terms of adaptation to the altitude, the longer you stay at the altitude, the more harmony occurs in performance. But sea level can never be reached. The increase in performance during the time at altitude is acclimatization.

In order to minimize the effects of Oxygen pressure drop in the air, adaptation to altitude occurs mainly in three physiological ways:

1. The amount of hemoglobin increases. As the height increases, the amount of hemoglobin also increases. . Thus, the oxygen carrying capacity of the same amount of blood increases.

2. The respiratory rate increases (hyperventilation). In this way, the oxygen pressure in the alveoli is tried to be increased.

3. Biochemical changes occur in tissues, cells. These changes enable it to be used in tissues at oxygen O2 pressures.

Acclimatization can be in the form of short-term and long-term adaptations. Short-term acclimatization is characterized by exposure to altitude for less than a year, perhaps as short periods as 3 to 6 weeks.

3. Short-term adaptations to height

1. It can increase in the amount of hemoglobin within 6 days.

2. Weight loss is observed.

3. The blood volume is decreasing. There was a 20% decrease in women within 30 days and a 15% decrease in men within 15 days. The decreases that occur return to normal within 15-20 days after descending to the sea level.

4. The heart beat volume decreases by 10% for a period of 20-21 days.

5. One of the short-term effects of elevation is an increase in the heart rate per minute.

6. Cardiac output decreases.

7. Decreased blood buffer system (neutralization) feature occurs due to low blood bicarbonate level.

8. In overloaded studies, a 42-day period results in higher blood lactic acid levels.

9. An increase in the amount of erythrocytes is observed within 11 days following the rise to height.

4. Long-term adaptations to height

Long-term acclimatization has been reported to include groups that have lived at altitude for one or more years, perhaps generations.

The metabolic and physiological adaptations that occur when the stay at altitude is longer than a few days are as follows.

Hyperventilation (frequent breathing): While there is a significant increase in hyperventilation in the first few days with ascent to high altitude, it stabilizes after about a week. Although hyperventilation begins to decrease, it takes years of high altitude to return to normal.

Ensuring acid-base balance: While more oxygen is provided to the organism as a result of hyperventilation at altitude, more oxygen is removed from the organism. As a result, the amount of oxygen in the arterial blood decreases and the amount of alkaline substances increases. With the formation of respiratory alkalosis, the pH balance of the blood shifts to the alkaline side. In order to adapt to the elevation, the pH balance of the muscle is returned to normal with the excretion of alkaline substances in the kidneys, HC03.

Increases in hematocrit level: It is seen in blood cells due to the decrease in plasma volume with elevation. Especially in the first two or three days, an increase begins to be seen. The increase continues throughout the stay at altitude. Increases in erythrocytes and hemoglobin increase the oxygen carrying capacity of the blood.

Changes in the tissue: O2 usage level of the muscle should be increased. For this, the increase in the number of capillaries in the muscle tissue, the density of mitochondria and the oxygen diffusion ability from the blood to the tissue ensures that more oxygen is used in the tissue. In addition, the decrease in air pressure at high altitude and the change in oxygen pressure also reduce O2 saturation. As the binding affinity of hemoglobin decreases and the O2 dissociation curve shifts to the right, more oxygen is released to the tissue.

High altitude adaptation times

The time required to adapt to the elevation has been explained by many researchers in the following ways. However, the basic aspects of adaptation periods are as follows.

Adaptation at 2700 m 7-10 days,

Adaptation at 3600 m 15-21 days,

Adaptation at 4500 m 21-25 days

In general, the length of stay to adapt to the altitude depends on individual characteristics. However, 2 weeks are required to adapt to altitudes up to 2300 m and an additional week for every 6-10 (up to 4572 m) after 2300 m. In addition, it is stated that in reality some people cannot adapt to time and altitude, and as a result, they suffer from mountain or altitude sickness.

Appropriate height and duration of workouts for height training

Altitude should be between 1800 -2300 m since altitudes below 1800 m have little stimulating effect and cause oxygen deficiency at altitudes above 2800 m, making a systematic training difficult. The most suitable altitude for training for the development of young people is 1600 -1800 m. The optimal 4 weeks for height training. This period should not be exceeded and should not be less than 2 weeks. The heights of the camps get longer and shorter as the altitude decreases. In addition, the more often the training is repeated, the faster the adaptation will be. It is repeated several times in a season. In height training, even a period of only 10 days (minimal duration) is effective.

The Effect of High Altitude on Performance in Players

It has been proven very clearly that performance decreases at high altitude. It has been stated that the situation will be clearly evident when heavy exercise involving large muscle groups for 2 minutes or longer in approximately 1200 repetitions. It has been reported that with increasing altitude, the ability to do physical work will be affected in increasing doses.

When the results of the Mexican Olympics are examined, it is seen that the results of the athletics competitions are equal or better than the sea level at distances up to 400 m. At distances of 1500 m, about 3% and at distances of 5000 and 10000 m compared to sea level, a decrease of about 8% was recorded. In other words, it has been observed that there is no significant difference with sea level at altitudes up to at least 2300 m in competitions lasting up to two minutes. In activities that require heavy exercise capacity for more than 2 minutes, the capacity is definitely reduced. In this case, based on height, it can be said that it affects aerobic activities or endurance rather than sprint or anaerobic events. Anaerobic metabolism is generally evaluated by determining maximal anaerobic power (Vmax) and anaerobic capacity. Controversial findings exist regarding the evaluation of anaerobic capacity by maximal blood lactate concentration and maximal oxygen deficit and debt in acute and chronic hypoxic conditions (in individuals with height compatibility). No difference in maximal anaerobic power is observed in short-term intense exercise at altitudes of 5200 m and above. Jumps on the power platform, which is the best indicator of alactic anaerobic power, and 7-10 second sprints using alactic and lactic metabolism are exercises that determine anaerobic power. There is controversy regarding the results of exercises of 30 seconds or more (eg Wingate test). Because during this test, it is confused with anaerobic performance due to the low contribution of aerobic metabolism. As a result, if you stay at high altitude for more than 5 weeks, 5200 m and above altitudes will be anaerobic. We can say that it does not change the performance. After this period, muscle mass begins to decrease.

Although metabolism seems unaffected in maximal exercises at altitude, this cannot be clearly observed for the glycolytic pathway. A significant increase in blood lactic acid concentration was observed in 20 minutes of submaximal exercise (750 kpm/min) in the study performed at an altitude of 4500 m artificially created in the hypobaric circle. Many studies have reported a reduction in maximum lactate production at high altitude. Many data indicate a decrease in anaerobic power at altitude. Despite these findings, it is observed that anaerobic performance is not affected by hypoxia in branches such as sprinting.

Bedu et al (1994) investigated the effects of chronic hypoxia and socioeconomic structure on anaerobic power (3600m and 420m at two different altitudes) in prepubertal Bolivian players; they report that players in the same socioeconomic class show the same anaerobic power at high and low altitudes, but when height is taken into account, players in low socioeconomic structure produce less power in short-term exercise. Fellmann et al (1992) found a 14-17% reduction in average strength in the Wingate test conducted with 7-15 year old players in the La Paz region of Bolivia (3700 m). They also attribute this decrease to a lower level of involvement of aerobic metabolism and glycolysis in energy production during testing.

Adaptation to high altitude has three important consequences.

1. High performance even in hypobaric hypoxia

2. Low maximum aerobic and anaerobic capacities

3. High durability. Muscle biopsy and enzyme activity measurements explain at least some of these adaptations.

Prolonged exposure to high altitude causes weight loss, a large part of which is muscle tissue. Weight loss can often be the result of malnutrition due to a lack of taste in an uncomfortable environment. According to Fulko et al., muscle strength at height, maximal muscle strength and anaerobic performance are unaffected as long as mass is maintained. In addition, activities with an aerobic component do not impair performance, and vigorous exercises such as sprinting can train.

At least 21 days of exercise at high altitude is the increase in blood parameters, changes in aerobic and anaerobic capacities due to hypoxia. However, studies have found contradictory results. Staying at an altitude of 5200 m and higher for more than 5 weeks causes a decrease in muscle mass and therefore a decrease in body weight.

Players's exposure to high altitude negatively affects their growth and development, but there is no change in their anaerobic performance. However, depending on the socio-economic level of the players, it was observed that their anaerobic power was different at high altitude.