Denver Trackers: Altitude Air Inflating Heart Lies?
By Franklin Everett ShawThe burn in your lungs, the pounding in your chest – it’s not just the workout; it’s the altitude. Denver, the Mile High City, presents unique challenges for fitness enthusiasts, especially when relying on wearable tech to track performance. But can you really trust those heart rate readings when you’re gasping for air at 5,280 feet? The answer, unfortunately, is more complicated than a simple yes or no.
Fitness trackers, while convenient, aren’t infallible, and Denver’s altitude throws a wrench into their accuracy. The thinner air means your heart works harder to pump oxygen throughout your body, leading to a naturally elevated heart rate. This physiological response can be misinterpreted by fitness trackers, potentially leading to inflated readings and skewed workout data.
Let’s delve into why this happens. Most fitness trackers use optical sensors (photoplethysmography or PPG) to measure heart rate. These sensors shine a light onto your skin and detect changes in light absorption caused by blood flow. At higher altitudes, several factors can interfere with this process:
- Increased Heart Rate Variability: Altitude increases heart rate variability (HRV), making it harder for the sensor to consistently track the rhythm.
- Peripheral Vasoconstriction: Your body prioritizes blood flow to vital organs, potentially reducing blood flow to the extremities where trackers are worn, impacting signal quality.
- Movement Artifact: Any movement, especially during intense exercise, can introduce noise into the signal, leading to inaccurate readings. This is exacerbated by the increased effort required at altitude.
So, what’s a Denverite (or visitor) to do? Blindly trusting your fitness tracker isn’t the answer. Instead, adopt a multi-pronged approach to ensure accurate heart rate monitoring and effective training.
First, understand the limitations of your device. Not all fitness trackers are created equal. Some, like those from Polar or Garmin, are known for their more accurate heart rate sensors and algorithms, often incorporating features to filter out noise and account for movement. Research reviews and comparisons specific to high-altitude performance before investing in a tracker.
Second, consider using a chest strap heart rate monitor. These devices use electrical signals to directly measure your heart’s activity, providing a more accurate and reliable reading than optical sensors, especially during intense exercise and at altitude. While less convenient than a wrist-worn tracker, the accuracy trade-off is often worth it for serious athletes.
Third, calibrate your fitness tracker. Many devices allow you to calibrate your heart rate zones based on your maximum heart rate. To accurately determine your maximum heart rate at altitude, consider performing a graded exercise test under the supervision of a qualified exercise physiologist or cardiologist in Denver. This will provide a baseline for adjusting your heart rate zones and training intensity.
Fourth, pay attention to your perceived exertion. Don’t solely rely on heart rate data. Learn to listen to your body and gauge your effort level based on how you feel. The Borg Rating of Perceived Exertion (RPE) scale is a useful tool for this. It allows you to subjectively rate your exertion level on a scale of 6 to 20, providing a valuable complement to heart rate data.
Fifth, adjust your training plan. Altitude significantly impacts performance. Don’t expect to maintain the same pace or intensity as you would at sea level. Reduce your training volume and intensity initially, gradually increasing as your body acclimatizes to the altitude. Focus on shorter, more frequent workouts and prioritize recovery.
Sixth, monitor your resting heart rate. An elevated resting heart rate can be an indicator of overtraining or inadequate acclimatization. Track your resting heart rate daily and consult with a healthcare professional if you notice a significant increase.
Seventh, consider supplemental oxygen. For intense workouts or races at high altitude, supplemental oxygen can help maintain oxygen saturation levels and reduce cardiovascular strain. However, it’s crucial to consult with a healthcare professional before using supplemental oxygen, as it can have potential risks and side effects.
Eighth, stay hydrated. Dehydration exacerbates the effects of altitude. Drink plenty of water throughout the day, especially before, during, and after exercise. Consider adding electrolytes to your water to replenish those lost through sweat.
Ninth, be aware of altitude sickness. Symptoms of altitude sickness include headache, nausea, fatigue, and shortness of breath. If you experience these symptoms, stop exercising immediately and descend to a lower altitude. Seek medical attention if symptoms worsen.
Tenth, consult with a healthcare professional. If you have any underlying health conditions or concerns about exercising at altitude, consult with a healthcare professional before starting a new fitness program. They can assess your individual risk factors and provide personalized recommendations.
Let’s consider a practical example. Imagine a tourist from Chicago visiting Denver for a marathon. They rely solely on their fitness tracker, which they’ve used successfully at sea level. They start the race at their usual pace, but quickly find themselves struggling. Their fitness tracker shows a heart rate significantly higher than their usual marathon pace. They ignore the warning signs, pushing through the pain, and ultimately collapse due to exhaustion and dehydration.
This scenario highlights the dangers of blindly trusting fitness trackers at altitude. The tourist failed to account for the physiological effects of altitude, ignored their perceived exertion, and pushed themselves beyond their limits.
Instead, they should have:
- Researched the impact of altitude on performance.
- Calibrated their fitness tracker or used a chest strap monitor.
- Adjusted their pace based on perceived exertion and heart rate data.
- Stayed adequately hydrated.
- Been aware of the symptoms of altitude sickness.
In conclusion, while fitness trackers can be valuable tools for monitoring heart rate, they are not foolproof, especially at high altitudes like Denver. By understanding their limitations, adopting a multi-pronged approach to monitoring, and listening to your body, you can ensure accurate data and effective training in the Mile High City. Don’t let inflated readings derail your fitness goals; instead, use them as a guide to adapt and thrive in Denver’s unique environment. Remember, knowledge is power, and in this case, it’s the key to a healthy and successful workout at altitude.