Wearing a Mask During Exercise

Living Well...together, while apart

You would like to wear a mask during exercise because it’s safer… but then are concerned about the dangers of wearing a mask during exercise?! You’re not alone.

And exercise is supposed to make you feel better! Not increase your stress level.

There are so many compelling, contraindicating messages out there. We certainly can’t tell you what to do, but we can shed some extra light on the current research and findings, and make a few simple recommendations.

Here’s a summary of the research to date: 

• Wearing a mask during exercise is often more uncomfortable than not wearing one.
• Masks tend to get wet during exercise. Especially as the intensity goes up.
• Masks can slightly impair the body’s ability to effectively dissipate heat. Especially as exercise intensity goes up. And especially in the case of N95 masks.

• It is possible that cardiopulmonary capacity and ventilation are reduced when wearing surgical masks and significantly impaired when wearing N95 masks during exercise. Equally there are studies that show no notable difference in heart rate, respiratory rate, blood pressure, oxygen saturation, time to exhaustion, or rate of perceived exertion between a no mask, surgical mask, or N95 masked condition. There is also some evidence to show that wearing a N95 mask increases carbon dioxide retention during the activity.

So, what to do?

Everybody is different. And one identical mask could impact the breathing patterns in one person and produce no change in another. So, we can’t actually predict who will find their performance is negatively impacted by a wearing a mask and who won’t. And people who struggle with lung problems, such a chronic pulmonary disease or pulmonary hypertension, need to be particularly careful as wearing a mask during walking may increase risk.

Here are some thoughts if you’re otherwise healthy and have been exercising with some regularity:

• If you’re out on your usual run or bike ride, hitting your best pace yet feeling great – odds are very high you’re absolutely fine. If you’re worried? Avoid pushing the pace.
• Ditto for any other activity really. Lower the intensity. And/or take longer breaks between sets. Or shorten the duration of the work intervals. For that matter, shorten the entire workout. That certainly will reduce the stress on your systems.
• Choose exercise modalities where your heartrate doesn’t tend to surge as much: Yoga, Pilates, walking, and hiking are all phenomenal options.
• Pay attention to how you’re feeling. If you start feeling short of breath, light headed, unnaturally over heated, or that your heart is racing, slow down. Start by walking around, and then sit down it you don’t start feeling better. Try placing your head between your knees and take slow deep breaths.
• Some masks are more comfortable that others. 
• Chose softer fabric, tripled layered masks. Silk is an excellent and safe option. You can also opt for lightweight, moisture wicking materials.
• Have one or two spare masks. Wet masks don’t breathe well. The fabric chafes. And it’s quite simply unpleasant. Keep a Ziploc bag in your pocket to stash the wet one and put on a dry one as required!
• If your respiration or oxygen consumption is becoming compromised your heart rate will respond by going up. Wear a heart rate monitor so you can observe when you start to veer out of a safe zone for you. Keep moving, but slow down considerably and let your heart rate recover before resuming.

Today’s Inspiration

“A bear, however hard he tries, grows tubby without exercise.” - A.A. Milne, Winnie-the-Pooh

Today’s Live Workouts

Today is going to be a great day because we’ve got our THREE regular live workouts for you to join!

MOBILITY & STABILITY WITH ADRIANA

Join Adriana for your morning pick-me-up! This workout will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.

Recommended equipment: yoga block or pillow

Join Adriana at 7:30am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 812 2541 6617
Password: 013104

CYCLING WITH JAMES

Get an amazing cardiovascular workout on an indoor bike. The workout will simulate an outdoor ride, including a mix of intervals and hills.

Recommended equipment: bike trainer

Join James at 12:00pm (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 862 7308 7908
Password: 263088

RIP IT UP WITH GARTH (SUB)

This workout will challenge you to your max! Come out and perform the prescribed workout for the day. This workout utilizes all your skills, from coordination to endurance and strength.

Recommended equipment: dumbbells (or weighted objects)

Join Garth today at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 842 2984 9491
Password: 510345

“Broken Foot” Get Well Sweat Session with Lori

Lori designed this class so PJ can get a good, fun workout in even with a broken foot! Join Lori to find out how “where there’s a will there’s a way!” can apply to your workout. Even for those with a broken foot, Lori will give you a great and safe workout.

Join Lori today at 1:00pm from your own living room.

Click here to join the workout.

Meeting ID: 862 8491 4750
Password: 982789

WEEKLY SCHEDULE

Click here to view this week’s schedule.

To learn more about our virtual live workouts, please reach out to Lauren directly.

Today’s Specialty Class

“Broken Foot” Get Well Sweat Session

Lori designed this class so PJ can get a good, fun workout in even with a broken foot! Join Lori to find out how “where there’s a will there’s a way!” can apply to your workout. Even for those with a broken foot, Lori will give you a great and safe workout.

Join Lori today at 1:00pm from your own living room.

Click here to join the workout.

Meeting ID: 862 8491 4750
Password: 982789

Today’s Trainer Moves

Today, you can join for this 50 minute yoga workout that focuses on opening your shoulders.

Recommended equipment: strap or tie (about 1m long), blanket/towel/pillow, and yoga blocks/books. If you don’t have these pieces, don’t worry! Susan will offer up modifications throughout the workout.

Today’s Bite

Warm Spring Vegetables

This vibrant green side dish is a delicious way to serve vegetables along your Easter dinner this weekend!

Ingredients:

• 2 large courgettes, sliced into ribbons with a vegetable peeler
• Juice 1 lemon
• 200 g asparagus spears, washed and trimmed
• 100 g frozen peas
• 100 g frozen broad beans
• 1 tbsp extra virgin olive oil
• Small pack parsley, roughly chopped

Instructions:

• Put the courgette ribbons in a large bowl with a pinch of salt and the lemon juice.
• Bring a large saucepan of water to the boil and cook the asparagus for 2 minutes, adding the frozen peas and broad beans for the final minute. Drain well, pod the broad beans and toss together with the courgette ribbons. Drizzle over the olive oil, sprinkle on parsley, and season to taste.

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Do you have a “Something of the Day” you’d like us to share?! Email Meg.