HYPOXIA & TRAININGSOPTIMIZATION

Hypoxia / Altitude Training

Hypoxie High Altitude Chamber (5000m) Spartamedic Graz Austria

HIGH ALTITUDE MEDICINE - ALTITUDE TRAINING FOR HEALTH MEDICINE - REGENERATION TRAINING

High altitude training is a proven method for top athletes to increase their performance. Less known that training at reduced oxygen levels can also help normal people with burnout, stress reduction, diabetes and obesity. It can also give people a sense of euphoria. In top-class sports, especially cycling, it has been common practice for years to integrate altitude training into the development of form and performance. To do this, the athletes either go to high-altitude training centres training centres, usually at around 5000 metres above sea level, or they use artificial altitude training in the lowlands, where in sports medicine centres or also in private use they train under low oxygen levels, for example in so-called “oxygen tents”.

  • The release of growth hormones is increased.
  • The mitochondria are positively influenced (size and function).
  • There is a higher rise in stress hormones when training than when training in the lowlands.
  • During a load, the energy metabolism shifts in direction carbohydrate burning. This increases the glycogen stores in the body stressed and thus consumed more quickly.
  • Significantly higher fluid losses during exercise and thus reduction in water content in the body.
  • Individually different adaptation processes, typical phenomena are headaches, nausea, insomnia and loss of appetite.

IMPROVEMENTS IN EVERYDAY LIFE

Positive experiences have also been made with classic stress disorders such as chronic fatigue and burnout.

The body learns to deal with this reduction, which was caused by stress and thereby returns to normal conditions. With the help of the basal metabolic rate measurement, we get a complete analysis of the metabolism in retirement. In addition, we learn how many kilocalories one should consume at least without damaging the metabolism.

“In everyday life, people then feel better.” With a saliva test, we determine the optimal, individualmacronutrient requirement. The Spartamedic hypoxia room allows artificial altitude training up to approx. 5,000m above sea level, theoretically it can be extended to 8,000m. This is particularly interesting for high-altitude climbers who want to shorten the acclimatization for an expedition due to lack of time. Spartamedic goes with top athletes with extreme intervals of up to 5,000m. For average endurance training, you go from 2,300 to 2,600 meters in altitude. An easily accessible sea level is defined as 1,300 to 2,300 meters above sea level. The artificial high-altitude training is a suitable means for the doctor, which he uses in patients to accompany other measures. These hormones have a positive effect on our mood and ensure more balance. If, for example, you are one of the so-called “frustration eaters”, the altitude training at Spartmadic can help to get the food cravings under control better.

LOSE WEIGHT

The reason you lose weight through altitude training is that the hormone leptin is released more often.

This hormone has an appetite-suppressing effect and thereby supports the breakdown of body fat. It has also been proven that the basal metabolic rate increases with altitude training. That means you can eat more calories without gaining weight. One reason for this is that the hormone leptin is increasingly released, which has an appetite-suppressing effect and can therefore help to reduce body fat. It has also been proven that the basal metabolic rate increases during altitude training, so you can eat more without gaining weight.

However, the exact physiological background has not yet been sufficiently researched. Numerous other positive adaptations in the body have already been observed, which are helpful in face reduction. For example, glucose consumption was significantly increased under normobaric hypoxia, which means that the body burns more energy and thereby probably increases the basal metabolic rate. Compared to normal, lactate levels were significantly increased during altitude training and degraded more slowly, confirming that the body is burning more since lactate is a “waste product” of rapid energy production. In order to stabilize these mechanisms in the body in the long term, regular repetition is required, since the body gradually stops adapting under normal conditions.

Plan & Controlling inside the Hypoxia chamber

The sports-scientific performance diagnostics with lactate determination serves to survey your athletic performance, monitor your performance development and adapt your training. This examination does not include any medical clarification, should only be carried out in good and checked health and is therefore suitable for athletes without medical questions. During the preliminary discussion with our sports scientist, a detailed training anamnesis of the last weeks and months of training is collected. This is followed by performance analysis on the bike or treadmill under sports science supervision. You can carry out your lactate diagnostics on our high-performance treadmill, on the bicycle ergometer or on your own bike.

In this step test with lactate and glucose determination, your current performance and performance development since the last diagnosis is recorded. After evaluating the data and adjusting your individual training heart rate ranges, the results of the analysis and further training will be explained as part of the detailed sports science consultation. You will receive training recommendations individually tailored to you, your time budget and your personal goal or, if required, an individual training plan. Sports medicine performance diagnostics gives you the security of training in such a way that the benefit for your health is as high as possible.

SPIROERGOMETRY

The sports-scientific performance diagnostics with lactate determination and spiroergometry expands your examination by determining the respiratory gases (O2 and CO2) under stress. By combining lactate and spirometry (the gold standard in performance diagnostics), we also determine your FATmax range and your carbohydrate requirements under stress. In addition, we determine your metabolic and ventilatory thresholds and determine your VO2max – the maximum oxygen uptake capacity, the gross criterion of performance.

You can also carry out this examination on our high-performance treadmill, on the bicycle ergometer or with your own bike. As part of the detailed sports science consultation, you will also receive training recommendations tailored to you, your time budget and your personal goal or, if required, an individual training plan. We only use the most modern devices in our practice, which are regularly checked for validity and measurement accuracy. Our employees work with the latest scientific know-how, have many years of experience in performing performance diagnostics and in creating training recommendations and training plans.

The first training phase begins with the weekly return of your completed training programs, individually created by our specialists, to your assigned consultant. Your supervisor analyzes and edits the programs and adapts them to your performance development. They can contact your supervisor by e-mail and/or telephone.

This also includes:

  • Control diagnostics
  • Spirometry
  • Refresh of the trunk program
  • Training setting
  • Diagnostic review of performance progress
  • Effectiveness of the training measures used

This is followed by the evaluation and coordination of further training.

The second training phase continues as you complete the training programs in lively exchange with your supervisor and feel the progress. Direct contact with the supervisor will make it easier for you to overcome any low levels of motivation, and your fitter body will thank you for it.

After that follows again:

  • Control diagnostics
  • Spirometry
  • Refresh of the trunk program
  • Training setting
  • Diagnostic review of performance progress
  • Effectiveness of the training measures used
Plus the evaluation and coordination of further training.

FORCE ADJUSTMENT VIA BLOOD PARAMETERS

Research conducted over the past thirty years has resulted in increased efficiency of the endurance method by measuring strength building by determining lactate concentration and glucose levels as a function of count monitored during training. It is recommended that a blood sample be taken to provide more accurate data on the exposure to which the athlete should be subjected.

  • the repetitions
  • the number of sets
  • breaks
  • the general aerobic condition,

PERIODIZATION AND CYCLIZATION

The principle of periodization and cycling refers to the systematic and planned design of the training process with the aim of achieving peak athletic form at a specific point in time.

If an athlete constantly trains at the limit of their resilience, there is a risk that the organism will permanently slip into a catabolic phase. To avert this potential danger, phases are deliberately built into the periodic training in which the top form is temporarily lost. This is done by reducing the training load, for example in the form of lower training intensity, reducing the scope of training or other types of stimuli.

A periodized training therefore means that the training program is systematically changed in certain periods of time. The systematization is done by changing various training variables (repetitions, number of sentences, length of breaks, exercises). This planned change in training requirements leads to a long-term and sustainable improvement in performance.

Volume and intensity are inversely related – the larger the volume of training, the lower the intensity needs to be, and vice versa. Alternating from training phases that emphasize volume to phases that emphasize intensity brings progress. The phases of reduced physical stress can also serve to prevent and heal injuries. In the light phases, minor injuries have the opportunity to heal and the entire body is prepared for the following heavy un

PERIODIZATION IN STRENGTH TRAINING

After some time, the body adapts to certain loads during training, so that performance no longer increases. A long-term increase in performance can be achieved by varying the load u2013 periodization. Optimally, the training methods are changed every three to ten weeks. The more advanced the athlete or the higher the performance, the shorter the phases should be designed. It is recommended to adhere to the following order in the training plan for training strength skills:

STRENGTH ENDURANCE – HYPERTROPHY

Not all exercises have to be changed in each cycle, especially for beginners, changing the intensity of the load and thus the repetition range is sufficient. Before strength training beginners move weights at high intensities, the execution of the movement should be mastered. IK training should always take place under the supervision and assistance of the trainer. The training periods do not all have to be of the same length. Rather, the recommendation for the duration of the respective phases should be based on the speed and persistence of the physiological adaptation processes. For example, the hypertrophy phase may last longer than the IK phase because the neural system adapts faster than muscle morphology. After two weeks of specific IK training, only minimal performance increases can be achieved at the neural level.

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