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17th January 2019

The Benefits of Altitude Training Paired with a Healthy Diet

benefits of altitude training

Exercise and a healthy diet go hand-in-hand just like peanut butter and celery sticks. Similarly, the benefits of high altitude training paired with a healthy exercise will have you reaping the benefits. According to Shawn M. Talbott PhD, nutritional biochemist – ‘as a rule of thumb, weight loss is generally 75% diet and 25% exercise’. Yes, you can, in fact, lose weight with diet alone, but exercise is an important component in order to remain healthy and build muscle.

When it comes to achieving your health and wellness goals, whether weight loss or just heightened energy levels, the correlation between the two is a key component – for mind, body and spirit. It is very difficult to achieve long-term health goals without implementing both personal fitness and nutrition. Think about it this way, imagine eating McDonald’s every day and then sweating it out in the gym for 2 hours. It just doesn’t make sense. It’s all about adopting a healthy lifestyle. In order to achieve your fitness goals, you should eat better and actively engage in exercise.

Eat Smart – you will see the benefits of high altitude training!

A healthy diet isn’t necessarily about cutting out all the things you love or eating one meal a day. A healthy diet is about eating smarter. You can actually eat most of your favourite foods and still get fit – however, the key is that you must understand your body’s nutritional needs and more importantly when your body needs nutrition. A good nutrition plan paired along with altitude training will improve your mental and physical well being in your everyday life. It is not just about looking good, it’s also about feeling good.

It’s quite simple. You could be exercising five days a week, but if your calorie intake is higher than your energy expenditure, no matter what you do – you will not lose weight. It is important to note that you cannot expect to see great results if either your diet or exercise routine are lacking.

Why is a healthy diet so important?

Exercise and recovery are important for building muscle and reaching your fitness goals. But, without a healthy and nutritional diet, you won’t be able to see much improvement. Your muscles need enough energy and protein to grow! Well-balanced and portioned meals are also important in order to maintain weight and achieve the body you’ve always wanted. The benefits of altitude training paired with a healthy diet is incomparable. However, it is important that you are eating RIGHT. The three main energy nutrients are carbohydrates, proteins and fats. These three components are crucial for attaining top results. Carbohydrates are an important source of energy as they provide ‘fuel’ for our brain and muscles. Protein is great for muscle build-up and fats contain essential fatty acids which should be consumed in small amounts.

It is also crucial that you are drinking enough water when undertaking high altitude training, otherwise, you may not see the benefits. Our bodies are made up of 60% water and without enough liquids, our body cannot make efficient use of all nutrients.

Recognise the benefits of high altitude training with the right nutrients
Sweet potatoes 
  • High in carbohydrates – help replenish your muscles
  • Low in glycemic index – don’t cause a quick spike in your blood sugar
  • Loaded with fibre, vitamins and minerals
Greek Yoghurt
  • High in protein and natural glucose – perfect for building muscle
  • Filled with all the essential amino acids
  • Easier to digest, in turn, supporting muscle growth
  • Good source of calcium – needed for muscle contraction and signalling
  • High in protein, fibre, carbohydrates, magnesium and iron
  • Contains all the essential amino acids making it a complete protein source and an excellent choice for strong muscles 
Almond butter
  • An efficient protein source
  • A healthy dose of fats, carbohydrates and glucose
  • Contain important antioxidant vitamin E, which helps protect against cell damage
  • Concentrated source of vitamin B12 – plays an important role in red blood cell production and muscle contraction
  • Great source of protein
  • An abundant source of natural glucose, beneficial carbohydrates and plentiful fibre
  • Polyphenols found in apples help you not only gain muscle strength but burn fat as well
What are other benefits of high altitude training?

When you train at high altitude areas, the air is much thinner and every breath taken delivers less of what working muscles require. High altitude training techniques have been established to provide an ideal environment for weight loss, lean muscle development, anaerobic fitness and rehabilitation.

The benefits of simulated altitude training:

  • Increased metabolism and increased fat loss
  • Improved fitness
  • Quicker recovery rate and rehabilitation
  • Burn more calories with every session with 20% greater calorie expenditure
  • Optimise the post-exercise fat burning effect by 20%

In saying this, simply incorporating high altitude training within your daily routine is not going to transform your body. It is all about incorporating a good nutritional plan that can complement your personal fitness regiment. No two bodies are the same! If you are unsure how to impart good habits into your daily diet, you can talk to one of the personal trainers at Air Locker Training or consider talking with a nutrition expert!

Do you want to reach your health and fitness goals this year? Try Air Locker Training today. Our professional trainers understand the correlation between physical and mental wellbeing for everyone, with the intention to help you reach your goals.

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