Quick Answer
To train for altitude while at home, incorporate high-intensity interval training (HIIT) and focus on building cardiovascular endurance, as well as increasing red blood cell production through iron-rich foods and supplements. Aim for a simulated altitude of 5,000 to 7,000 feet through exercise or mask training. This can be achieved through a combination of aerobic and strength training exercises.
Simulating Altitude Through Exercise
To simulate altitude at home, incorporate high-intensity interval training into your workout routine. This involves short bursts of intense exercise followed by brief periods of rest. For example, a 20-minute HIIT workout might consist of 3-5 minutes of burpees, followed by 2 minutes of rest, repeated for a total of 20 minutes. This type of training increases cardiovascular endurance and builds anaerobic capacity, both essential for high-altitude performance.
Increasing Red Blood Cell Production
To increase red blood cell production, focus on consuming iron-rich foods such as beef, chicken, fish, and leafy greens. Aim to consume 18 milligrams of iron per day, which is approximately 100 grams of cooked chicken or 200 grams of cooked beef. Additionally, consider taking an iron supplement, but consult with a healthcare professional before adding any new supplements to your routine. A well-nourished body is better equipped to adapt to high altitude.
Using a Mask for Altitude Training
Wearing a mask that restricts airflow can stimulate altitude adaptation by increasing the body’s production of erythropoietin (EPO), a hormone that stimulates red blood cell production. Use a mask that restricts airflow to 50-60% of normal, and train for 20-30 minutes at a time. Start with shorter sessions and gradually increase duration as your body adapts. This type of training can be done at any time, and can be combined with other altitude training methods to achieve optimal results.
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