Taos Fitness: Altitude Lies Inflating Calorie Burn?
By Franklin Everett ShawForget the Instagram filters and the “shredded” selfies. Let’s talk about something real: the numbers on your fitness tracker when you’re gasping for air in Taos, New Mexico. Are they telling you the truth, or are they just another high-altitude lie?
Taos, nestled in the Sangre de Cristo Mountains, boasts an elevation of nearly 7,000 feet. That thin air isn’t just scenic; it throws a wrench into how your body burns calories, and consequently, how your fitness tracker thinks you’re burning calories.
The core issue lies in how fitness trackers estimate calorie expenditure. They primarily rely on two things: your heart rate and your self-reported data (age, weight, etc.). These metrics are then plugged into algorithms that estimate your Metabolic Equivalent of Task (MET). A MET is a ratio of your working metabolic rate relative to your resting metabolic rate. One MET is roughly equivalent to the energy you expend sitting quietly. Activities are assigned MET values; walking might be a 3.5 MET activity, while running could be an 8 MET activity.
At altitude, your heart rate increases for any given activity level compared to sea level. This is because your body is working harder to get the same amount of oxygen to your muscles. Your fitness tracker sees this elevated heart rate and assumes you’re working harder and burning more calories. This is where the problem begins.
The reality is more nuanced. While your body is working harder, the efficiency of oxygen utilization decreases at altitude. You’re not necessarily burning significantly more calories; you’re just working harder to achieve the same output. Think of it like driving a car with a clogged air filter – the engine revs higher, but you’re not going any faster.
Consider a hypothetical scenario: A visitor from Dallas (elevation 430 feet) goes for a hike in Taos. Their fitness tracker might report a calorie burn 20-30% higher than what they’d experience on a similar hike back home. This isn’t necessarily accurate. The tracker is misinterpreting the elevated heart rate as increased energy expenditure.
So, what’s the solution? First, understand the limitations of your device. Don’t blindly trust the calorie numbers, especially when you’re at altitude. Second, consider adjusting your heart rate zones. Most fitness trackers allow you to customize your heart rate zones based on your maximum heart rate. At altitude, your maximum heart rate might be lower than at sea level. Experiment to find what feels like a true “maximum” effort.
Third, focus on perceived exertion. Pay attention to how hard you feel you’re working. Use the Rate of Perceived Exertion (RPE) scale, which ranges from 6 (no exertion at all) to 20 (maximal exertion). This subjective measure can be a more reliable indicator of effort than heart rate alone at altitude.
Fourth, consider alternative tracking methods. Instead of relying solely on your fitness tracker’s calorie estimates, track your food intake meticulously. Weigh your food, use a reliable calorie-tracking app, and monitor your weight over time. This will give you a more accurate picture of your energy balance.
Fifth, and perhaps most importantly, listen to your body. Altitude sickness is a real concern. Don’t push yourself too hard, especially when you’re first acclimating to the altitude. If you experience symptoms like headache, nausea, or shortness of breath, descend to a lower elevation immediately.
A common pitfall is overestimating your calorie needs at altitude. Many people assume they need to eat significantly more to compensate for the “increased” calorie burn. This can lead to weight gain and hinder your fitness goals. Instead, focus on fueling your body with nutrient-dense foods and adjusting your intake based on your actual energy expenditure, not just the numbers on your wrist.
Another challenge is accurately estimating MET values at altitude. The standard MET values used by fitness trackers are based on sea-level conditions. There’s no easy way to adjust these values for altitude, but you can use online calculators that take altitude into account to get a more accurate estimate of your calorie burn for specific activities.
For example, if you’re skiing at Taos Ski Valley (elevation 9,207 feet), a standard MET value for downhill skiing might be 6.0. However, at that altitude, your actual MET value could be closer to 7.0 or 7.5. Using an altitude-adjusted calculator can help you account for this difference.
Ultimately, the key to accurate calorie tracking at altitude is to combine technology with common sense and self-awareness. Don’t let your fitness tracker dictate your behavior. Use it as a tool to inform your decisions, but always prioritize your health and well-being.
So, next time you’re hiking or skiing in Taos, remember that your fitness tracker might be exaggerating your calorie burn. Adjust your expectations, listen to your body, and focus on enjoying the stunning scenery. The mountains don’t lie, but your fitness tracker might.