Ever felt like your lungs were getting ready to give up on you as you ran up a steep hill when working out? That’s only a tiny taste of what fighting at altitude feels like. Imagine feeling like that while throwing punches, dodging kicks, and grappling your way through a five-minute round.
Training and competing at higher altitudes presents unique challenges, but with the right strategies, you can turn the thin air into a competitive advantage.
Why Altitude Matters
Oxygen levels drop at higher altitudes because the air gets thinner as you move up, forcing your body to work harder to deliver oxygen to your muscles. This means:
- Reduced Endurance : You’ll gas out faster at higher altitudes. Even basic drills can feel like full-blown cardio sessions when unaccustomed to the thin air.
- Slower Recovery: Your body needs more time to bounce back between rounds or training sessions.
- Increased Fatigue: Expect more lactic acid buildup in your muscles at higher elevations, leaving your muscles screaming for mercy.
With proper preparation, you can minimize the effects the thinner air of higher heights has on your body and turn them into an advantage.
Start With Acclimatization
Acclimatization is your first line of defense when fighting at higher altitudes. Simple things you can do to get your body used to getting less oxygen include:
- Starting Early: Aim to spend at least three weeks at a higher altitude before your competition. This gives your body enough time to produce more red blood cells, which help deliver oxygen more efficiently. If your schedule doesn’t allow for that much time, try to get in as many workouts as possible. Even a few days of acclimation to higher altitudes can provide significant benefits.
- Adjust Gradually: Keep the intensity of your workouts low the first few times you train at altitude. Give your body a few days to adjust before going full throttle with your workouts.
- Stay Hydrated: Dehydration comes faster at high altitudes, so drink plenty of water. Add some fruits that are rich in electrolytes, like bananas
Build Your Cardio Base
A strong cardiovascular system is your biggest asset when competing at higher altitudes. Start preparing months in advance with exercises like:
- High-Intensity Interval Training (HIIT): Alternate between short bursts of intense effort and short recovery periods to push your cardiovascular system to its limits and strengthen it. Exercises like sprints, explosive bag work, and clapping push-ups will help train your body to handle oxygen debt – which is crucial at higher altitudes.
- Steady-State Cardio: Long, low to moderate-intensity cardio sessions help build endurance. Perform exercises like running, cycling, or swimming at a moderate pace for 30 to 60 minutes a few times a week.
- Breathing Drills: Add breathing exercises to your training routine to improve your body’s ability to use oxygen efficiently.
Simulate The Conditions
If you can’t yet train at higher altitude, simulate its conditions as best as you can:
- Use An Altitude Mask: Altitude masks have become popular with combat sports athletes as they mimic what breathing at higher altitudes feels like. The design of these masks restricts airflow, making it harder to breathe, but it’s unable to mimic the lower oxygen concentration of higher altitudes.
- Hypoxic Training: Some gyms offer hypoxic chambers designed to replicate the environment of higher altitudes. These chambers are pricey but effective, so check if any gyms nearby have them.
- Heat Training: Training in a hot, humid environment also helps to improve your body’s ability to use oxygen efficiently.
Adjust Your Nutrition
What you eat considerably impacts how well your body performs at higher altitudes. Some dietary tips to keep in mind include:
- Iron-Rich Foods: Higher altitudes increase your body’s need for iron. Iron supports red blood cell production, which improves the body’s ability to absorb oxygen. Load up on foods like spinach, red meat, and legumes to ensure your body has all the iron it needs to perform optimally.
- Complex Carbs: Your body burns more calories at higher altitudes, so fuel up on complex carbs like whole grains, sweet potatoes, and fruits to ensure you have a steady energy supply.
- Supplements: Consider adding beetroot juice to your diet or taking a nitric oxide supplement to help improve blood flow and oxygen delivery.
Stay Mentally Sharp
The stress higher altitudes put on your body can be just as mental as physical. Some of the things you can do to prepare your mind for the challenge of competing at higher altitudes include:
- Visualization: Picture yourself fighting at higher altitudes, remaining calm, and pushing through the fatigue.
- Positive Self-talk: Remind yourself that preparation pays off. Create a mantra to help stay focused when training or competing, such as “breathe and attack.”
- Mental Toughness Drills: Simulate the discomfort of competing at higher altitudes by pushing through workouts when exhausted.
Tips For Fight Week
It’s vital to fine-tune your preparations as fight week approaches. Some of the little things that often make a massive difference during competitions include:
- Taper Your Training: Reduce the intensity and volume of your workouts so your body has enough time to recover before your big event. Stick to short, focused training sessions during fight week.
- Get Lots Of Sleep: Sleep plays a significant role in recovery, so ensure you get at least eight hours daily. Ideally, your sleep and training schedule should revolve around the time you plan to compete. For example, if you’re scheduled to compete at 10 P.M., you should be training, not sleeping around that time.
- Eat Clean: Stick to your high-altitude diet plan and avoid junk foods during fight week. You want your body to be as well-fueled as possible.
Fight Day Tips
Minor adjustments you make when your big day arrives can make a tremendous difference. These include:
- Extend Your Warm-Up: At higher altitudes, your muscles require more time to get oxygenated. Add 5 to 15 extra minutes to your usual warm-up to help your body adjust.
- Pace Yourself: Don’t use up all your energy in the first round. Stay calm, use your energy wisely, and pick your moments until you get your second wind.
- Hydrate Between Rounds: Make sure you take a sip of water or an electrolyte drink between each round to avoid getting dehydrated as you compete.
Make Higher Altitudes Your Advantage
Fighting at higher altitudes can work in your favor when you prepare correctly, especially if your opponent isn’t as prepared. Getting acclimated to higher altitudes is no joke, but it’s also an opportunity to push your body to its limits and grow as a fighter.
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