關於 altitude training ，我們在網路上蒐集到這些相關的討論、資訊與評價

Being the lab 🐁 today at @isnmalaysia this morning.

Participated as their pilot subject to run the test for an upcoming research.

This video showing me running at 18 kph for 45 seconds.

Running at several stages of speed (up to 20kph) for a 45 seconds at an altitude of 4500m with only 11.5% of Oxygen pumping into my body.

My oxygen saturation dropped to 62% after running at 20 kph for 45 seconds, which consider very critical level as one might really pass out at that percentage.

Hypoxic condition is between 85 - 94% and severely hypoxic is <85% or = 85%.

Normal oxygen saturation when one is healthy is about > 95% or = 95%. One way to find out if you are fully recovered from the previous training session is to monitor your blood oxygen saturation.

People with COPD will have a reading of 88% - 92%.

Here some fact sheet for you.

Hypoxic Altitude to Oxygen Chart

Sea Level ➡️ 20.9%
304m ➡️ 20.1%
609m ➡️ 19.4% (Canberra, Australia)
914m ➡️ 18.6%
1219m ➡️ 17.9% (Salt Lake City, UT - 1288m)
2133m ➡️ 16% (Flagstaff, AZ - 2106m)
2743m ➡️ 14.8% (Bogota, Colombia - 2643m)
4267m ➡️ 12.3% (Pikes Peak, CO - 4302m)
4876m ➡️ 11.4% (Mount Blanc)
5181m ➡️ (Everest Base Camp)
5791m ➡️ 10.1% (Mt. Kilimanjaro - 5895m)

⏬

7924m ➡️ 7.8% (Annapurna)
8839m ➡️ 6.9% (Mt. Everest)

#Hypoxico #ISNMalaysia #ISN #LabRat #Subject #Testing #PilotTesting #SportScience #AltitudeTraining

連續四天的健行結束～
Four consecutive days of hiking just end ~

第一天：玉山北峰單攻，29公里，上升海拔1785m（參考手錶）。
第二天：玉山主峰單攻，25公里，上升海拔1734m。
第三天：天池山莊+光被八表碑，18公里，上升海拔756m。
第四天：奇萊南華+回程，22公里，上升733m。
Day1: Yushan North Peak, 29 kilometers, rising altitude 1785m (reference watch).
Day2: the main peak of Yushan, 25 kilometers, rising altitude of 1734m.
Day3: Tianchi Mountain Villa + monument, 18 kilometers, rising altitude 756m.
Day4: Mt.South Qilai + Mt. Nanhua, 22 kilometers, rising altitude 733m.

排這麽密集，是原本想當自我訓練。結果今天竟然沒痠痛，只是很想睡覺，根本訓練熬夜…。
可能因為行徑的速度低（帶隊需要等待隊員），強度沒達到的關係吧。

不過第二天再上玉山的時候，上坡如果加快，的確會比第一天酸，只是沒有後續的痠痛。
The schedule be concentratedsive that because I wanted to do self-training. As a result, I didn’t feel soreness today, I just wanted to sleep, and I ended up training how to stay up late...
It may be because the speed of walking is low (need to wait for members) and the training intensity is too low.

However, when I went to Yushan the next day, if the ascending speed was accelerated, it would indeed be more tired than the first day, but there was no subsequent soreness.

位於西雅圖的林地公園動物園今天發佈了一系列麻氏樹袋鼠（Dendrolagus matschiei）貼文，這邊分享其的中一篇給各位。

除了樹袋鼠寶寶真的可愛到爆表的長相之外，林地公園動物園還透過文字傳遞了一個相當重要的觀念—豐富化的用意在於為動物「#提供選擇的機會」，而非許多人先前認為的讓動物「#沒事找事做」，各位不妨思考看看兩種想法間的差異。

對於樹袋鼠這樣的樹棲物種來說，通過在展場內設置棲架或種植喬木這一舉動，除了給予動物選擇要不要上樹、下地的自由外，也增加了展示場地的三維空間利用。

通過野生樹袋鼠身上電子項圈的發信裝置了解牠們在 #不同高度枝幹停留的時間，是現在林地公園動物園在巴布亞紐幾內亞支持的 #樹袋鼠域內保育計劃 的目標之一，除了能幫助保育者尋找雨林中的樹袋鼠外，也給了動物園搭建棲架的參考數據，更進一步地給予動物在不同高度的棲架間進行選擇的自由，這一切，都建立於物種在野外的存續以及對於其自然生活史的了解。

Boop! We try to provide all the animals at the zoo with choice. Just like for humans, there are a lot of choices that animals have to make in their lives. Choice to hunt, graze, nap, run, cool off, warm up, just to name a few. Some things we provide our animals at Australasia is the choice to be outside or inside, the opportunity to cool down with misters on a hot day, and different spaces to either be away from others or all together. Choice is just one of the ways we can provide animal welfare to the critters living here. We also provide choice when it comes to our training sessions.

Tree kangaroos are most comfortable up high in the trees. They don’t go to the ground very often. We try to mimic their natural environment by giving them lots of options of branches at different levels. Ours spend a lot of their time on their benches that we provide and love to traverse the different levels of branch work throughout their environment. Our tree roos have participated in testing new GPS collars that are now being used by Lisa Dabek and her crew at Tree Kangaroo Conservation Program Papua New Guinea. These collars collect data on not only home ranges, but how they use their vertical space in the trees. They are able to tell the altitude at which the tree roos are at any given point, so cool!

#KeeperSpotlight #TakeoverTuesday

สรีระร่างกายของคนเรานั้นแตกต่างกัน เพราะฉะนั้นการเล่นท่า squat ของแต่ละคนจึงแตกต่างกันออกไป ในวิดีโอนี้มีการสาธิตการเล่นท่า squat สำหรับคนขาสั้น และขายาว
ช่วงตอบคำถามมีเรื่อง altitude mask, การวอร์มกล้ามเนื้อก่อนเล่นเวท, เลือกกินไม่ได้ต้องทำอย่างไร

Learn how to recognise symptoms of mild altitude sickness, as well as the potentially deadly HAPE and HACE (fluid in the lungs/brain). Plenty of advice on how to prepare for the trek, plan a safe itinerary, and what to pack.
Follow our family, including our 11-year old son Lionel, on the Annapurna Circuit in winter. See how the altitude affected us as we climbed Thorong La (5,416 meters/ 17769 feet) – Kirk struggled with his breathing, Lionel felt nauseous, and I had mild hypothermia But we all made it safely in the end.

SUMMARY
*Watch out: some people may feel unwell as low as 2,000 meter (6,500 feet).
*Plan a slower ascent above 3,000 meters (10,000 feet)
*Climb high, sleep low. To be safe, only gain 300 meters (1,000 feet) in sleeping elevation at high altitude.
*If you climb faster than the recommended rate, you can build a rest days every three or four days to acclimatise.
*If you suffer from mild altitude sickness, drink a lot, and rest
*Avoid alcohol, which slows down breathing and makes you dehydrated. Avoid sleeping pills. And smoking will certainly not help!
*If you see no improvement, spend an extra night at the same altitude
*If you feel worse, descend to the last place where you felt well
*If you develop HAPE or HACE, this is a life-threatening emergency that requires immediate descent of and specialist medical care. You may have to descend in the middle of the night, don't wait till morning. Once fluid builds up in the brain or lungs, you can die in a matter of hours.

DISCLAIMER
This video is based on first-hand experience of struggling with the altitude on the Annapurna Circuit. We also spent decades of travelling in the Himalayas and Alps. With three decades in TV journalism, I've also done extensive research on the impact of high altitude.

I am NOT a doctor, and I do not have direct experience of taking drugs for altitude sickness like Diamox / Acetazolamide or Nifedipine for HAPE or the use of Gamow bags for hyperbaric treatment. So I have not included any information on this topic. Only sticking to what I have first-hand experience of.

I hope this video helps you plan a safe and enjoyable trek.

Director/video/editor: Corinne Vigniel
Shot between Bulbhule and Jomsom including
Bahundanda Sanjye Chame Timang Pisang Gyaru Ngawal Manang Yak Kharka Thorong Phedi Thorong High Camp Thorong La Mukhtinath Pokhara
December 14-30, 2016
Shot on Panasonic Lumix DMC-GH3
Edited on Adobe Premiere CC
++All VIDEO AND PHOTOS COPYRIGHT CORINNE VIGNIEL++

MUSIC FOR TOP TEN TIPS FOR ALTITUDE SICKNESS
Downloaded From YouTube creator

Tip 1 training
Opening_Night_Jason Farnham_dance electronic inspirational 1.50

Tip 2 Planning
Cameras_ALBIS_rock inspirational 1.52

3 Gradual Ascent
Keep_Dreaming_Topher Mohr and Alex Elena_Pop calm 2.52

Tip 4. Acclimatisation
Don’t Look _ Silent Partner 4.25

Tip 5 Broken sleep
Keep_Dreaming_Topher Mohr and Alex Elena_Pop calm 2.52.mp3

Tip 6 – Mild Altitude Sickness
AMS
Hot_Heat_Topher Mohr and Alex Elana_rock inspirational 3.09.mp3

7 Danger HAPE HACE
So_Bueno_The 126ers_Rock inspirational 2.56

8 Food and drinks
Hero_Theme_Twin Musicom_cinematic dramatic 1.42 CC credit

9. Equipment
Voyeur Jingle Punks

10 Accidents / insurance + final world.
Accidents_Will_Happen_SIlent Partner
END

ผมเพิ่งซื้อหน้ากากนี้ ก็เลยต้องมาลองใช้ที่ยิมนะครับ ชอบมากๆ แต่เหนื่อยมากกก

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เฟสบุ๊ค -- facebook.com/iwilliamthailand
อีเมล -- hoksatang@gmail.com

เพลง

-Dimitri Vegas, Martin Garrix, Like Mike - Tremor
-Syn Cole - Feel Good NCS Release
-Geoxor - You & I NCS Release

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อุปกรณ์

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