Taos Treadmills: Altitude Lies Crashing BCAA Youth?
By Franklin Everett ShawForget those glossy magazine articles promising you’ll feel 20 again. Let’s talk real talk about treadmills in Taos, especially if you’re over 40 and feeling the altitude. We’re not chasing impossible dreams; we’re optimizing your workout for this body, this altitude, and this stage of life.
Taos, New Mexico, sitting pretty at nearly 7,000 feet, isn’t exactly treadmill-friendly. The thin air throws a wrench into everything, from your breathing to your calorie burn estimates. And if you’re a Taos resident over 40, like myself, you’re likely noticing that recovery isn’t quite as snappy as it used to be.
Let’s dissect the treadmill situation in Taos, focusing on the unique challenges and how to conquer them.
First, the calorie counter on your treadmill is probably lying to you. These machines are calibrated for sea level. At Taos’ altitude, your body works harder to do the same amount of work, but the treadmill doesn’t know that. It’s not accounting for the reduced oxygen availability.
So, how do you get a more accurate picture? Ditch the treadmill’s display and focus on your heart rate. A heart rate monitor (chest strap or wrist-based) is a much better indicator of exertion. Aim for a target heart rate zone based on your age and fitness level. There are plenty of online calculators to help you determine this.
For example, a 50-year-old might aim for a target heart rate of 120-140 beats per minute for moderate-intensity exercise. Don’t just blindly trust the treadmill’s “fat burning” zone; listen to your body and adjust accordingly.
Next, let’s address the fatigue factor. High altitude can exacerbate fatigue, especially during intense workouts. Many people reach for Branched-Chain Amino Acids (BCAAs) to combat this. But do they actually work?
The science is mixed. Some studies show BCAAs can reduce muscle soreness and fatigue, while others show no significant benefit. However, anecdotal evidence from Taos residents suggests that BCAAs can be helpful, particularly for those new to high-altitude exercise or those pushing themselves harder than usual.
Here’s my take: BCAAs aren’t a magic bullet, but they can be a useful tool in your arsenal. Try taking 5-10 grams of BCAAs before or during your treadmill workout and see if you notice a difference. If you do, great. If not, don’t waste your money.
More important than BCAAs is proper hydration. Taos’ dry climate combined with high altitude can lead to dehydration, which significantly impacts performance and recovery. Drink plenty of water throughout the day, not just during your workout. Consider adding electrolytes to your water, especially if you’re sweating a lot.
A good rule of thumb is to drink half your body weight in ounces of water per day. So, if you weigh 150 pounds, aim for 75 ounces of water. And don’t forget to factor in the extra fluid loss from exercise.
Now, let’s talk about high-intensity treadmill workouts and their impact on youthful energy levels. As we age, our bodies become less efficient at recovering from intense exercise. Pushing yourself too hard on the treadmill can lead to burnout, injury, and decreased energy levels.
The key is to adjust your intensity and frequency based on your individual needs and abilities. Don’t try to replicate the workouts you did in your 20s. Instead, focus on sustainable, long-term fitness.
Here’s a sample treadmill workout plan for Taos residents over 40:
- Warm-up: 5 minutes of walking at a comfortable pace.
- Intervals: Alternate between 1 minute of jogging at a moderate pace and 2 minutes of walking. Repeat 5-10 times.
- Cool-down: 5 minutes of walking at a comfortable pace.
This workout is designed to be challenging but not overwhelming. You can adjust the intensity and duration of the intervals based on your fitness level. Listen to your body and don’t be afraid to take breaks when needed.
Another crucial aspect is proper form. Many people develop bad habits on the treadmill, such as hunching over or gripping the handrails too tightly. These habits can lead to injuries and decreased efficiency.
Focus on maintaining good posture, keeping your shoulders relaxed, and swinging your arms naturally. Avoid gripping the handrails unless you need them for balance.
One common mistake I see in Taos is people increasing the incline too quickly. While incline training can be beneficial, it also puts more stress on your joints. Start with a low incline and gradually increase it as you get stronger.
Pay attention to your body. If you experience any pain, stop immediately and consult with a doctor or physical therapist. Don’t try to push through pain; it’s a sign that something is wrong.
Finally, remember that consistency is key. It’s better to do a short, moderate-intensity workout regularly than to do a long, intense workout sporadically. Aim for at least 30 minutes of exercise most days of the week.
Make treadmill workouts a sustainable part of your lifestyle, not a temporary fix. By adjusting your approach to account for Taos’ high altitude and your age, you can enjoy the benefits of treadmill exercise without sacrificing your energy levels or risking injury.
So, ditch the unrealistic expectations, embrace your current fitness level, and start moving. Your body will thank you for it. And who knows, you might even surprise yourself with what you can achieve.