Physiological study for improving the success rate of altitude training

高原训练现在很流行，但成功率很低。本研究旨在开发一种成功率更高的高原训练新方法。本研究结果表明，采用常压低氧室“低住高练”的方法可以达到良好的目的。并建议以下指导方针。竞技运动员指南；每天30分钟，每周3次，含3周左右以提高成绩为宜。海拔高度应设定在2000-2500米。运动模式应与运动项目本身相似。运动强度要尽量大，所以间歇运动比连续运动好。高原攀登者指南；每天10 ~ 14小时，每周6次，持续1周左右即可适应高原环境。训练开始时海拔应设定在4000米，最后达到6000米。运动强度应适中或较低。如果在低氧房间睡觉，应将海拔设置在低于白天的高度。训练应在比赛或远征前进行，以达到“巅峰”。

Altitude training is quite popular nowadays, but the success rate is low. This study aimed to develop a new methodology of altitude training which success rate is higher. The results of this study show that "living low - training high" method using a normobaric hypoxic room is good for the purpose. And the author recommend the following guidelines.1. Guidelines for competitive athletes;Thirty-minute per day, 3 times per week, containing 3 weeks or so is suitable for improving performance. Altitude should be set at 2000-2500m. Exercise mode should be similar to the sports event itself. Exercise intensity should be as strong as possible, so interval exercise is better than continuous one.2. Guidelines for altitude climbers;Ten to fourteen hours per day, 6 times per week, and continuing 1 weeks or so is suitable for obtaining altitude acclimatization. Altitude should be set at 4000m at the beginning of the training and finally reach to 6000m. Exercise intensity should be moderate or low. If taking sleep in the hypoxic room, the altitude should be set at lower than that of daytime.3. The training should be done at just before the competition or expedition for "peaking".