by Frank V. Persall
If you are reading this, it's highly probable that you're contemplating high-altitude skiing. Keeping yourself in good shape at altitude can be the key to getting the best out of your vacation. So, if you are looking for how to prepare for high altitude skiing, we've got you covered.
Every year, people make out the time to go on ski vacations. The picture that they have of these vacations is usually perfect but one thing that they seem to neglect is the altitude. If you have not acclimated to high elevations, you need to be wary of any ski resorts that exceed 8,000 ft. Some people may not feel the effects of high elevations depending on where they reside but we cannot say the same for everyone. This is especially true if you live at sea level.
The reason is that there is a 25% reduction in how much oxygen you can access at 8,000 feet. Since you will be breathing air with less oxygen, you have a high risk of suffering problems like headaches, shortness of breath, fatigue, and nausea, as well as dizziness, and loss of appetite. In worse cases, high altitude skiing could lead to altitude sickness.
Acclimatization is the key to adjusting to high altitudes. But you might require a couple of days or weeks for your body to adapt to higher elevations. People who are not used to high altitudes will likely experience something that feels like a hangover. This is what is known as altitude sickness.
Lots of visitors who are used to lower elevations might end up experiencing altitude sickness. These cases are self-limited most of the time and will resolve after acclimatization. If you suffer altitude illness, you are likely to experience fatigue, nausea, shortness of breath, as well as sleep disturbances and headache. After 24 hours, these symptoms usually worsen but start to diminish after 4-5 days. One of the most effective ways of remedying altitude sickness in its mild form is adequate rest. But other ways of treating the condition are as follows -
Dealing with high altitude can be achieved through acclimatization but this is more a long-term approach. If you can dedicate the time to get set for your trip, you'll be better off eventually. There are some pieces of training that you can take up before your trip. These training areas may last anywhere from 6 weeks to 12 weeks but they will help you prepare your body and mind for high altitude skiing. Here they are:
Breathing is an activity that takes place automatically in the body which means it doesn't have to be contemplated before it occurs. This is a good thing because the average grown-up breathes anywhere from 17,000 to 30,000 times daily. But the downside is that it makes people unaware of how powerful they can be in being able to control their breathing. To help you prepare for high altitude skiing, you can try the Breathe-Hold-Breathe technique. This technique is very easy and it's something you should do on a daily basis because it is very effective. You can begin by doing the 12-second breath intervals and gradually start to work your way up. Here's how to do it -
Aerobic training comes in different forms and distance running is a typical example. This is about pushing your body with intensity at a low, consistent rate. But in the case of anaerobic training, a good example is the hundred-meter sprint where you have to work at the highest possible intensity or exert your body at very high levels within short bursts of time.
Sports such as skiing do not always involve a single state of exertion. Rather, what is involved is a consistent switching between aerobic and anaerobic states. This is why you need to engage in regular adapted training in aerobics and anaerobic exercises. These will help to increase your chances of performing even better on the slopes.
In the case of anaerobic exercises, what you are mostly concerned about is putting in your highest effort. But it is best to do this little by little and on a more regular basis. This should be done in a single session and not essentially as an everyday activity. You have a substantial reason not to consider doing this daily because the simple truth is that you can't. Training sessions like this are not to be taken lightly which is why you need to take a break between sessions to allow the recovery process to kick in. During your rest time, you can also get adequate sleep and help your muscles repair.
You can use the Sprint-Recover method to carry out your sprint training on a football field. All you have to do is sprint the entire length of the field and help your body recover by walking the width. Your objective should be to do the highest possible number of laps that you can with consistency in just one session. This should be done once or twice per week.
Here, we've put together 6 helpful suggestions that will ensure you stay healthy at a higher altitude. It will also help to make your vacation a memorable one not just for you but for your loved ones as well.
Your choice of dressing should be one that protects you from cooler temperatures but we also
advise that you stay prepared in case the weather changes suddenly. Higher altitudes are usually cooler and it's a great idea to have layers of clothing. Depending on the weather condition at the time, it may feel warmer or cooler. That's why dressing in layers is advised while ensuring that your clothes are breathable.
will help you thrive at a high-altitude.
dehydration worse which is the same thing that caffeine does as well.
first two days.
from salt itself as these could lead to dehydration.
This brief guide has shown you what you need to know about how to prepare for high altitude skiing. Remember to keep yourself hydrated and eat the right foods. With these in mind, you are fully ready to enjoy the kind of thrill that the altitude brings.
About Frank V. Persall
Frank is originally from the UK, but he has a passion for skiing that knows no bounds. He has made it his life's mission to visit the best ski resorts across the USA and the World. Frank loves spending time with his wife and three children on ski slopes, as they all share his love for the activity.