ORIGINAL: okcmco
Hi all. This last Oct, I scored my first Elk in the Chama area of NM. I have not even shot a deer yet! Anyway, it was an incredible experience.
I come from about 500' above sea level. I exercised for th trip. MAinly running and biking with crunches thrown in. I got to where I could run 3 miles in 40 minutes without stopping and still have enough oomph leftto do my job that day (BARELY!!). I am 42 and I thought I was in fair shape. BUT THE ALTITUDE!! I don't think it was anything but the altitude that killed me. Becasue I couldn't breath up at 8000-9500', my stamina, ability to keep up with the guide, and even sleep cycles went to pot.
My question is, Did I need to be in even better shape? Should I have run wind sprints too? Is therre anything one can do to pre prepare the body for low oxygen when you know you are going up to altitude? Or am I just a middle aged ***** with a pace maker LOL
Yup,
Sure sounds like you should get in better shape. If I were in your position, I would.......(first talk to your physician about beginning an exercise program).....1. Exercise at an age predicted heart rate. 220-42= 178. Take that number...178...and multiply by .85 and by .65...
This gives you a target heart rate of between 150 and 114. Keep your exercise continuous, at the range listed, for 30 minutes at least 3 times per week and you will increase your cardiovascular health. Since your issue seems to revolve around breathing difficulties (oxygen debt) at altitude, your best option is to perform
aeorbic exercise instead of
anaerobic exercise. Swimming, running, biking, etc. are all good exercises. While walking with a loaded pack will provide an increase in ability to carry load, it will not increase the ability of your respiratory system to process oxygen.
It may seem kind of odd, but, you will need to create a situation where you create an oxygen debt (via the above aerobic training) when you train in order to be able to more efficiently use the available oxygen molecules at altitude. The percentage of oxygen is the same, but, because of the decrease in air pressure at altitude, the molecules are further apart...your body has to work a bit harder to utilize them. Training your body to adapt to oxygen debt will help that process.
Walking with a continuously weighted pack is a good idea for building up strength in the legs, back, shoulders, etc., and should be a part of your program.
As other folk have posted, you must stay hydrated. Drink water and more water. Caffiene and alcohol, if not taken to excess, will not harm you. Caffiene may provide some relief as it acts as vaso-dilator (makes vessels bigger) and will allow more oxygen to be carried throughout the body. However, at about the 5 cup or so (assuming a 5 ounce cup) it will likely begin to act as a vasoconstrictor. If you drink coffee, hot chocolate, sodas, us it sparingly. If you camp/hunt in a dry area, be espcially active in drinking water.
Windsprints can help, but (because they are primarily anaerobic in nature) will not increase your ability to process more oxygen nearly as much as staying within the age predicted heart rate zone mentioned above. They will give you some added leg strength.
BTW, I would not get hung up on BMI or body weight as it is used as a guide only. It is likely a very accurate guide for most of the population. However, of far more importance (especially for cardivascular health) is body fat percentage.