Denver Devices: Altitude Lies Burning Calories?

By Franklin Everett Shaw

August 8, 2025

Forget everything you think you know about fitness. Especially if you’re in Denver. The thin air isn’t just a quirky detail; it’s a game-changer that demands a complete rethink of your training, nutrition, and recovery. We’re not talking about subtle tweaks; we’re talking about a fundamental shift in how you approach your fitness goals.

Denver’s altitude, hovering around 5,280 feet (a mile high!), presents a unique physiological challenge. Your body has to work harder to get the same amount of oxygen. This impacts everything from your calorie burn to your muscle recovery. Ignoring this reality is a surefire way to plateau, get injured, or simply feel miserable.

Let’s dive into the specifics. At altitude, your body experiences hypoxia, a state of oxygen deficiency. To compensate, your body kicks into overdrive.

Increased Red Blood Cell Production: Your kidneys release erythropoietin (EPO), stimulating the bone marrow to produce more red blood cells. This takes time, typically weeks, which is why acclimatization is crucial.
Elevated Heart Rate and Breathing Rate: At rest and during exercise, your heart and lungs work harder to deliver oxygen. This means you’ll reach your maximum heart rate faster and feel more breathless at lower intensities.
Increased Calorie Burn: Your basal metabolic rate (BMR) increases at altitude as your body expends more energy to maintain homeostasis. This is often touted as a benefit, but it also means you need to fuel your body adequately.

So, how do you leverage this information to optimize your fitness in Denver? It starts with acclimatization.

Acclimatization: Your First Line of Defense

Don’t jump into intense workouts the moment you arrive in Denver. Give your body time to adjust.

Gradual Ascent: If you’re visiting from a lower altitude, spend a few days at a moderate elevation (e.g., Boulder, Colorado Springs) before heading to Denver.
Light Activity: Start with gentle walks and light stretching. Avoid strenuous exercise for the first 24-48 hours.
Hydration is Key: Drink plenty of water. Altitude increases fluid loss through respiration and urination.
Listen to Your Body: Pay attention to symptoms like headache, fatigue, nausea, and shortness of breath. These are signs of altitude sickness. If you experience these, rest and descend to a lower altitude if necessary.

Workout Modifications: Smarter, Not Harder

Once you’ve started acclimatizing, you can gradually increase the intensity of your workouts. However, you’ll need to make some adjustments.

Cardio Training:

Lower Intensity: Reduce your pace or resistance. Aim for a perceived exertion level that’s slightly lower than what you’re used to at sea level.
Shorter Intervals: Break up your workouts into shorter intervals with longer recovery periods. This allows your body to recover more effectively between bursts of activity.
Heart Rate Monitoring: Use a heart rate monitor to track your intensity. Aim for a target heart rate zone that’s 10-15 beats per minute lower than your sea-level target.
Example: Instead of running a 5k at your usual pace, try interval training: 8 x 400m repeats at a slightly slower pace with equal rest periods.

Strength Training:

Reduce Weight: Lower the weight you’re lifting by 10-20%. Focus on maintaining proper form.
Increase Rest: Allow for longer rest periods between sets. This will help your muscles recover and prevent fatigue.
Focus on Form: Proper form is even more critical at altitude. Fatigue can lead to poor form and increase the risk of injury.
Example: If you typically bench press 150 lbs, start with 120-135 lbs and focus on controlled movements.

Nutrition: Fueling the High-Altitude Machine

Your nutritional needs change at altitude. You need to consume more calories, carbohydrates, and iron.

Increased Calorie Intake: Your body burns more calories at altitude, so you need to increase your calorie intake to compensate. Aim for an extra 200-300 calories per day.
Carbohydrate Focus: Carbohydrates are your body’s primary fuel source, especially during exercise. Increase your carbohydrate intake to replenish glycogen stores.
Iron-Rich Foods: Altitude increases red blood cell production, which requires iron. Consume iron-rich foods like lean meat, poultry, fish, beans, and leafy green vegetables. Consider an iron supplement if you’re deficient. Consult with a doctor before starting any new supplement.
Hydration, Again: Seriously, drink more water. Dehydration exacerbates the effects of altitude sickness and impairs performance. Carry a water bottle with you at all times and sip throughout the day.
Electrolytes: Replenish electrolytes lost through sweat, especially sodium and potassium. Sports drinks or electrolyte tablets can be helpful.

Common Mistakes and How to Avoid Them

Many people make the same mistakes when exercising at altitude. Here’s how to avoid them:

Ignoring Acclimatization: This is the biggest mistake. Don’t rush into intense workouts. Give your body time to adjust.
Overtraining: Altitude increases the stress on your body. Avoid overtraining by listening to your body, taking rest days, and gradually increasing your training volume.
Dehydration: Dehydration is a common problem at altitude. Drink plenty of water throughout the day.
Inadequate Nutrition: Fuel your body properly with enough calories, carbohydrates, and iron.
Ignoring Symptoms: Pay attention to symptoms of altitude sickness and seek medical attention if necessary.

Real-World Application: A Denver Resident’s Training Plan

Let’s say you’re a Denver resident who typically runs 3 miles, three times a week at a 9-minute mile pace. Here’s how you might adjust your training plan:

Week 1:

Reduce your distance to 2 miles and your pace to 10-minute miles.
Focus on easy runs and listen to your body.
Increase your water intake and consume iron-rich foods.

Week 2:

Gradually increase your distance and pace.
Try interval training: 6 x 400m repeats at a slightly slower pace with equal rest periods.
Continue to hydrate and fuel your body properly.

Week 3:

You should be feeling more acclimatized.
Gradually increase your distance and pace until you’re back to your pre-altitude levels.
Monitor your heart rate and perceived exertion to ensure you’re not overtraining.

Beyond the Basics: Advanced Strategies

Once you’re acclimatized and have adjusted your training plan, you can explore advanced strategies to further optimize your fitness.

Altitude Training Camps: Consider spending time at even higher altitudes (e.g., Leadville, Breckenridge) to further stimulate red blood cell production.
Hypoxic Training: Use a hypoxic tent or mask to simulate altitude conditions during training. Consult with a qualified coach or medical professional before using hypoxic training methods.
Blood Testing: Monitor your iron levels and red blood cell count to ensure you’re adapting properly.

Exercising in Denver’s high altitude presents unique challenges, but with the right knowledge and strategies, you can achieve your fitness goals. Remember to acclimatize gradually, adjust your workouts, fuel your body properly, and listen to your body. By following these tips, you can thrive in the Mile High City and reach new heights in your fitness journey. Don’t just survive the altitude; conquer it.