Increase blood cells
Discussion
I vaguely recall that there is a tent thing you can buy or hire, which will provide a reduce O2 environment for aerobic exercise. Probably the best shortcut if you’re serious about this and are in the U.K.
For hiking though, suck it up. Arrive a week or two before the hiking starts and that’ll be enough acclimatisation for moderate effort.
For hiking though, suck it up. Arrive a week or two before the hiking starts and that’ll be enough acclimatisation for moderate effort.
Douglas Quaid said:
I believe doing cardio with a mask that restricts your air flow does that although you’ll have to look into it.
That sounds reasonable, but would the body only react to the ratio of Oxygen to Nitrogen rather than the reduced volume? I've no idea. I've seen reported that Sherpas have a natural ability to function with less oxygen, passed through the generations...... Natural selection? those without it didn't survive to reproduce? who knows.Eddy Merckx (and probably other Hour Record aspirants) used to train at the high altitude track in Mexico before the record attempt.
go somewhere high and hike - like Nepal/Himalayas or even very high in the Alps in Summer.
You will need to spend at least a few weeks at > 3000m for meaningful physiological changes/acclimatisation that will result in your body producing more red blood cells, more capillaries and stronger muscles around the lungs.
You may be able to artificially induce some of this by taking Acetazolamide/Diamox, but wont really help.
Note - once back at sea level your body will return to normal within a couple weeks.
if you just want to perform better, then lose weight and train more.
You will need to spend at least a few weeks at > 3000m for meaningful physiological changes/acclimatisation that will result in your body producing more red blood cells, more capillaries and stronger muscles around the lungs.
You may be able to artificially induce some of this by taking Acetazolamide/Diamox, but wont really help.
Note - once back at sea level your body will return to normal within a couple weeks.
if you just want to perform better, then lose weight and train more.
Douglas Quaid said:
I believe doing cardio with a mask that restricts your air flow does that although you’ll have to look into it.
They don't work like that. At high altitude the air has less oxygen; your blood chemistry (eventually) changes to accommodate. Using a mask at 'normal' altitude just mean you're restricting the amount of air you're breathing. All they really do is make your lungs work harder, they don't do anything to change your blood chemistry.mickythefish said:
Yes I want to go to 3k and 4k metres. I was reading about certain foods might help but can't afford an oxygen tent.
Also is there a test to see what mine are already.
You can rent the tents for home that you put around your bed from the Altitude Centre (I'm sure other places do it) but you'd be looking at £100+ a week. They also have a hypoxic chamber (about 2700m) that you can do bike / treadmill classes in; or passive intermittent hypoxic exposure, where you sit in a chair with a mask on that alternately swaps normal and mountain air. Quick way to get accustomed to lower oxygen levels.Also is there a test to see what mine are already.
Certain Garmin watches have an altitude acclimation calculation so you could test yourself with that. I've just done a couple of weeks walking / running around at 3000m-4000m. The stats sort of went: pre-trip ~100m; during trip steady acclimation increase to about 2500m; post-trip (nearly a week) down to 1450m.
But there's no real substitute for getting out there. I *think* the rule of thumb is total adaptation to being at altitude takes about 21 days. Remember to pack some diamox just in case
bigandclever said:
They don't work like that. At high altitude the air has less oxygen; your blood chemistry (eventually) changes to accommodate. Using a mask at 'normal' altitude just mean you're restricting the amount of air you're breathing. All they really do is make your lungs work harder, they don't do anything to change your blood chemistry.
At high altitude, the air still has the same amount (percentage) of oxygen, but the 'pressure' is lower, so there is less air - or at least the molecules are further apart.Physiologically at high altitude before you acclimatise, your lungs do work harder - you breathe more rapidly, your heart rate is higher, blood pressure higher etc. I believe the reduced intake of oxygen results in an increase of carbon dioxide and its by products in the blood - increasing its acidity and your body adapts by increasing red blood cell count etc. A side effect of this is you will pee much more as your body needs to dispose of the excess carbon etc. Diamox is believed to work because it has a similar effect on your blood chemistry, fooling your body into reacting the same way including the need to pee much more - which at altitude is a pain in the ass as is the need to increase fluid intake because of the high (daytime) temps and lack of humidity increasing the effects of dehydration.
As you've pointed out though the only real way to acclimatise is to get out there and spend the time at height.
Equally the fitter you are (especially cardio) the better - there is no substitute for endurance running and hiking up hill with a heavy pack to prepare.
mickythefish said:
Yes I want to go to 3k and 4k metres. I was reading about certain foods might help but can't afford an oxygen tent.
Also is there a test to see what mine are already.
for 3000/4000m, I wouldn't worry about preparing in any way other than general fitness. Running is very good as is hiking long distances - build up your endurance and you will cope just fine. you will feel the altitude at that height, but it is very manageable.Also is there a test to see what mine are already.
Avoid going directly (and staying overnight) at >3000m maybe have a night at 2500-3000m first or at a minimum spend a couple hours a few hundred metres higher than your sleeping altitude before sleeping. When you are at altitude keep things slower than you would do normally - ie dont over exert yourself, keep hydrated and listen to your body - you will be just fine and all you may need is some ibuprofen/paracetamol.
mickythefish said:
Ok thanks. I want to hike zugspitze in Germany and the highest mountain in Tenerife next year just looking at planning everything. I do cardio 3 times a week about 2 hours plus walk about 20 miles. Will keep increasing it. Just a bit fat.
You will do great with that - they are 2962m and Teide is 3715m and you wont be sleeping or spending a long time at those altitudes, so your training approach is just fine and the altitude will just mean you will feel more breathless but nothing to worry about.Try training with the pack you will be carrying on the trip - this will help get accustomed to it and hike hills - they dont need to be high - you just may need to be going up and down a lot as this will get you used to hiking up hill. Aim to be doing about 2000M+ of ascent on a long training hike (which may mean repeating the same hills lots of times) but this really is the best training.
Teide can be hot so take it slow and carry a lot of water.
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