Introduction to running in high altitude:
At high altitudes, the percentage of the oxygen in blood is reduced because at a particular height the oxygen in the atmosphere decreases. Let us discuss the effects of running at high altitudes on our body and some other information.
Advantages and Disadvantages of Running at Places of High Altitudes
As we know that, the percentage of the oxygen becomes less as compared to planes in the atmosphere of high altitudes. To overcome this problem, our kidney secretes more and more erythropoietin (a hormone) due to which our body creates more and more red blood cells. The total life time period of a red blood cell is about 90 to 120 days. Runners give the best performance as they come from the high altitudes after a long time because they contain the extra red blood cells. The best altitude is about 7000 to 8000 feet from the sea level. The long runs are doable at the high altitudes of 7000 to 8000 feet, but the less air or the thin air makes it difficult to perform the speed work. So to increase the speed work, runners often comes down to about 4000 feet once in a week to get the speed work. Generally, training at the high altitudes starts from the moderate height for the first five or six days and then gradually increase the altitude.
The problem of dehydration occurs at high altitudes so we must drink at least three liters of the fluid per day. If you go areas of low altitudes then wait here for five, six days then again go to the high altitudes. This will rearrange the blood acidity and electrolytes in the body. At high altitudes, due to the high breathing rates, sleeping disorder might occur, so it is advised to take power naps and avoid using alcohols and caffeine.
Conclusion for the Running at Higher Altitudes
To overcome the problem of lack of oxygen at high altitudes, our heart will have to do harder work for maintaining the same pace. It becomes normal after 14 to 60 days so that more and more red blood cells are produced in our body. Be alert for the lack of oxygen in our cell, else we will suffer from varied consequences.
At high altitudes, the percentage of the oxygen in blood is reduced because at a particular height the oxygen in the atmosphere decreases. Let us discuss the effects of running at high altitudes on our body and some other information.
Advantages and Disadvantages of Running at Places of High Altitudes
As we know that, the percentage of the oxygen becomes less as compared to planes in the atmosphere of high altitudes. To overcome this problem, our kidney secretes more and more erythropoietin (a hormone) due to which our body creates more and more red blood cells. The total life time period of a red blood cell is about 90 to 120 days. Runners give the best performance as they come from the high altitudes after a long time because they contain the extra red blood cells. The best altitude is about 7000 to 8000 feet from the sea level. The long runs are doable at the high altitudes of 7000 to 8000 feet, but the less air or the thin air makes it difficult to perform the speed work. So to increase the speed work, runners often comes down to about 4000 feet once in a week to get the speed work. Generally, training at the high altitudes starts from the moderate height for the first five or six days and then gradually increase the altitude.
The problem of dehydration occurs at high altitudes so we must drink at least three liters of the fluid per day. If you go areas of low altitudes then wait here for five, six days then again go to the high altitudes. This will rearrange the blood acidity and electrolytes in the body. At high altitudes, due to the high breathing rates, sleeping disorder might occur, so it is advised to take power naps and avoid using alcohols and caffeine.
Conclusion for the Running at Higher Altitudes
To overcome the problem of lack of oxygen at high altitudes, our heart will have to do harder work for maintaining the same pace. It becomes normal after 14 to 60 days so that more and more red blood cells are produced in our body. Be alert for the lack of oxygen in our cell, else we will suffer from varied consequences.
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