If you are like me, you can’t wait for the rec center to open back up! I miss working out with my peers and seeing people around me work on their health goals, whatever those may be. However, I know it is going to look a lot different this year that in previous years.
I have been fortunate enough to have a second gym membership this summer and workout at a local facility near where I live. This has given me the chance to work out in a mask and experience for myself how it feels. Now to give you a background, I have previously trained for bodybuilding shows and was in a very intense training program for over a year during my time in undergrad. So when I say that the first time I worked out in a mask I almost passed out, you better believe it. After this first experience, I took the time to research the best masks to work out in and see what research is out there on how to work out in a mask so I could ensure I was training in a safe manner. Here are the 5 things that stood out to me the most and could help you adjust to wearing a mask when training.
- Yes, it is safe to work out in a mask. Don’t let the fear of wearing a mask while working out scare you off from using the gym again! While it may take some time to adjust your breathing with a mask for certain exercises, experts say that you can perform almost all exercises just the same with a mask on. However, that doesn’t mean
it will be easy to adjust. Many professional athletes find it hard to practice with masks on for intense training such as mountain climbing or running, activities with oxygen deprivation. Similarly, you will be depriving yourself of more oxygen than normal and it is important to know how to recognize that. - Make sure you have a mask that works for you. When I first started working out again, I was using a medical mask given to me by the gym. This was okay at first but once I built up my endurance, I felt like I was sweating through my mask and it would stick to my face when I took a breath in. After this started happening, I changed to a reusable mask that I committed to using in the gym. It is much more comfortable and doesn’t mess up my breathing. Here are some recommendations on athletic training masks.
- Build your way back up. Don’t jump into where you used to be! From my own experience, after almost passing out, I went back to the gym with a plan on how to build my way up to strength training in a mask. I started out slow and made sure to be intuned with how I was feeling, any dizziness, lightheadedness, or extreme exhaustion I took as a sign that to dial down and stop to get more air. To start out I
was doing 15-30 minutes of cardio at a time until I was comfortable enough to do some bodyweight HIIT. I then focused on body weight and high intensity until I felt comfortable lifting weights and using machines again. This progression really helped me get comfortable breathing in my mask and helping my body get used to having the amount of air it needed. - STAY HYDRATED! Wow, you think wearing a mask is going to be hard, well imagine not having water too. Exactly. Make sure before you work out, you are hydrated enough and you bring enough water with you when working out! With a lack of oxygen coming in, it is more important to drink enough water and stay hydrated throughout not only your workout but the entire day! (Water stations in the gyms are not available!)
- If you don’t want to wear a mask, then workout out from home or outside! Trust me,
I get it. Wearing a mask and working out is not ideal and it can feel a little constraining, however, it is a must to protect yourself and others. So if you don’t feel comfortable doing it, then stick to some at-home workouts or get outside away from others where you can breathe in the fresh air! I have been trying to take advantage of good weather as much as I can with long hikes, runs, bike rides, or bodyweight training. While the gym is great, it is important to also get outside and enjoy nature!
I hope that these tips help you and you visit our facilities soon as they open up in the next couple of weeks! Looking forward to seeing you all back in your masks, killing it in the gym!
Resources:
“How to Breathe while Exercising”, cnet.com
“The Best Face Masks for Exercise”, cnet.com
“Gym Etiquette for Newbies, don’t break these 10 Important Rules”, cnet.com