Training for high altitude at low altitude
If you live closer to sea level and are planning a high altitude trip this summer, you'll have to do more than casually hike some hills. Strapping on a pack and hitting outdoor hills or indoor stairclimbers are terrific ways to get muscles ready to accommodate a load in the mountains and prevent Stupid Sore Moments, but your heart and lungs also need serious workouts at higher intensity levels to get ready for high altitude. Outside's Chris Carmichael explains high altitude hopefuls need to strengthen their aerobic engines to ultimately maintain their normal pace at a lower heart rate by transporting oxygen to muscles with less effort.
Here enters the idea of increasing your ability to hangout at your maximum sustainable intensity. Carmichael recommends working out at the highest intensity level you can maintain for 10-20 minutes at a shot, then ramping down to a gentler jog or walk for eight minutes before ramping back up to a higher pace. If you seriously and regularly challenge your aerobic engine pre-trip, your body will ideally develop into a much more efficient machine at high altitude.
I'm planning a high altitude backpacking trip to Wyoming's Wind River Range this summer -- it's time for me to strengthen my low altitude heart and lungs with some intervals. Check out AOL Body's helpful article on interval training. Considering I haven't done any intervals in a few weeks, I'll start conservatively with three or five minutes at my maximum sustainable intensity and carefully work up to Carmichael's recommended 10-20 minutes. Sounds difficult, but it's definitely worth it to become physically stronger up high.
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