Elite athletes have long utilized elevation training to enhance their performance. But can altitude training benefit the average person looking to lose weight and improve their overall health? This article explores the potential benefits of elevation training for weight loss and whether it's a suitable strategy for you.
Understanding Elevation Training
Elevation training typically takes place at high altitudes, ranging from 7,000 to 8,000 feet above sea level. At these altitudes, the air is "thinner," meaning there is less oxygen available. This reduced oxygen availability, known as altitude-induced hypoxia, forces the body to work harder during exercise.
How Elevation Training Works
When you exercise at high altitudes, your muscles receive less oxygen, leading to a feeling of overexertion. In response to this hypoxic stress, the body adapts by producing more red blood cells to improve oxygen delivery to the muscles. This adaptation can enhance athletic performance at lower altitudes, but the performance improvement is small, about 1-2 percent.
Benefits of Elevation Training for Weight Loss and Health
While the performance benefits for elite athletes are marginal, elevation training offers several potential advantages for weight loss and overall health:
Increased Muscle Mass
Research suggests that intermittent hypoxic training (IHT) can lead to greater gains in muscle mass compared to similar training at sea level. The key is to incorporate specific transition times between exercises and rest periods, along with appropriate volume and muscular tension.
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Enhanced Fat Loss
Studies have demonstrated that altitude training can be more effective at decreasing fat mass and creating a larger caloric deficit than the same exercise program performed at sea level. In one study, participants training at altitude experienced an almost 7% reduction in fat mass, while the sea-level group saw no reduction.
Improved Metabolic Health
Elevation training can increase your body's capacity to use fat as fuel, which can be beneficial for individuals struggling with a slow metabolism. Furthermore, research indicates that altitude training may help reduce the risk of type 2 diabetes.
Increased Metabolic Rate
Being at altitude causes a switch in pathways to one called ‘glycolysis’, which is much less efficient. So, if you are on a health kick, or fancy an extra boost in your training to see quicker results, altitude is the solution for you!
Post-Exercise Calorie Burn
Altitude training improves your metabolic rate. You will also be able to gain more results in half the time. Exercising for less time while putting forth more effort will result in greater benefits. You will also find that your fat is used more efficiently than being stored.
Appetite Suppression and Increased Energy Expenditure
Another situation in which weight loss is accompanied by appetite suppression and increased energy expenditure is when otherwise healthy subjects are taken to altitude.
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The Science Behind the Benefits
The benefits of elevation training are linked to the body's response to hypoxia and the activation of hypoxia-inducible factor (HIF). HIF is a transcription factor that regulates genes involved in adapting to low oxygen conditions.
HIF Activation and Metabolic Changes
Under hypoxic conditions, HIF activation leads to several metabolic changes, including:
- Increased glucose uptake: HIF upregulates glucose transporters (GLUT1 and GLUT3) on cell membranes, facilitating glucose entry into cells.
- Shift to glycolysis: HIF promotes a shift from oxidative phosphorylation to glycolysis, a less oxygen-dependent pathway for ATP production.
- Increased gluconeogenesis: HIF stimulates hepatic and renal gluconeogenesis, a process that converts non-carbohydrate sources into glucose.
These metabolic shifts create an energy-wasting cycle, potentially contributing to the increased basal metabolic rate (BMR) observed at altitude.
Leptin and Appetite Regulation
Leptin, a hormone produced by fat cells, plays a crucial role in regulating appetite and energy expenditure. Studies have shown that ascent to altitude is associated with increased leptin levels, which may contribute to reduced appetite and increased BMR.
Practical Considerations for Elevation Training
If you're considering elevation training for weight loss, here are some practical considerations:
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Consult a Professional
For the fastest route to your goals, make sure you work with a coach and get access to a well-structured program that addresses your specific needs in exercise and nutrition.
Start Gradually
If you're new to altitude training, gradually increase your exposure to higher altitudes to allow your body to acclimatize.
Monitor Your Body
Pay attention to how your body responds to altitude training and adjust your intensity and duration accordingly.
Consider Simulated Altitude
If you don't have access to natural high-altitude environments, you can explore simulated altitude training methods, such as hypoxic chambers or altitude training masks. However, these methods may not be as effective as training at natural altitudes.
Combine with a Healthy Lifestyle
Remember that elevation training is just one component of a comprehensive weight loss strategy. It's essential to combine it with a balanced diet and regular exercise.
The Dark Side of Elevation Training
High altitude training can also have negative effects on your blood viscosity, muscle blood flow, cardiac output, and protein synthesis.
Walking on an Incline as an Alternative
Walking on a treadmill is one of the simplest and most effective ways to begin a weight loss journey. It’s low-impact, easy to fit into your daily schedule, and accessible no matter your fitness level. Research shows that walking at inclines between 5% and 12% can significantly increase calorie expenditure compared to walking on a flat surface. Incline walking also engages muscles that don’t work as hard on flat ground, including your calves, quadriceps, hamstrings, and glutes.