Thursday, October 13, 2011

Quote for the day: How wonderful is it that nobody need wait a single moment before starting to improve the world. ANNE FRANK

You can hear me today at 4pm on Sport SEN 1116 talking to Francis Leach & David Schwarz on “The Run Home.”

You can listen to the interview by clicking here: Cherie part 1 & cherie part 2

Enjoy 🙂

Altitude for performance enhancement

Most people would like to be fitter, stronger and leaner…correct?

Well, altitude training is the latest trend that has been making the news. Collingwood Football Club have embraced it as have our elite distance runners, triathletes & swimmers along with many other professional sporting teams and individual athletes.

 However, you don’t have to be an elite professional athlete to experience the benefits of altitude training. I can provide you all with an exceptional altitude experience too….and I am talking ‘real’ altitude, above 5000m!

What exactly is altitude training?

When we are exposed to altitude there is relatively less oxygen available in the air. As you read this post (at sea level) the oxygen content of air is about 20.9%. At 5800m there is 10%. This is due to the lower atmospheric pressure at altitude which means fewer molecules of oxygen are available in the atmosphere.

Oxygen is fundamental to all energy utilisation and recovery processes. Lack of oxygen creates a condition called “hypoxia” and it’s in this state that our body experiences forced physiological responses as a result of reduced relative oxygen availability. Our heart and respiratory rate increase when we are exposed to an environment of reduced oxygen. The stress of hypoxia, which we are achieving during altitude training stimulates the body to be more efficient in using oxygen and providing energy to working muscles.

If you trek to Base Camp Everest in the Himalayas with me, you will reach an altitude high of 5,550m on the summit of Kala Patthar. If you go to to Flagstaff, Arizona with Eddie’s Collingwood footballers you will climb Humphrey’s Peak at the altitude of 3,850m. Or you may prefer to cycle the Tour de France course like our Aussie champion, Cadel Evans where the highest elevation reached is in the French Alps, Col du Galibier (2,645m). In all of these pursuits you are gaining the advantage of altitude training – forcing your body to be more efficient at using oxygen and providing energy to active muscles.

Classification of altitudes:

Moderate Altitude: (2,400m-3,600m)

High Altitude: (3,600m-5,500m)

Extreme Altitude: (5,500m-8,800m)

If you trek to Base Camp Everest  (or be exposed to altitude in other parts of the world) you will achieve a greater cardiovascular response than training at sea level. Energy expenditure is also greater which can contribute to enhanced weight loss and other potential benefits such as improved glycogen and fat metabolism, general strength & fitness. All these factors combined can contribute to superior performance and health gains.

This should explain why altitude training is so popular in this competitive world we live in. Many people will do anything needed for enhanced performance to get an edge.

Or they might be simply looking for an amazing adventure challenge where altitude benefits are included!

Go on,  get an edge…Go to altitude with me!

 If you don’t want to experience altitude in the ‘real’ form you can take advantage of simulated altitude training (SAT) facilities that are finding there way into commercial fitness centres. Most professional top-level sport clubs and institutes have SAT facilities for their athletes.

 Some other exciting news is that I will be experimenting with a POWERbreathe unit in the next few months. It is a hand held breathing muscle trainer, which is unique, easy-to-use and drug free product designed to help breathlessness, improve fitness and maximise sports performance. It is basically “Dumbbells for your diaphragm!”

The muscle inspiratory training program I have designed for myself, will essentially train my inspiratory muscles (the muscles we use to breathe) to be stronger and more efficient in addition to my normal training program. If I see positive results I will use this as another tool in training myself and my clients for altitude adventures and general sea level activities.

It’s all very exciting here at me.com, look forward to sharing it all with you!

 Be healthy & happy friends,

Smiles

Cherie 🙂