Mask on: Getting Back in the Gym...Safely

It finally happened. The week i’ve been waiting for...the gyms in New York have finally opened back up. Although I am super excited to get back in the gym, I know that, just like most things, it was going to come with some major adjustments. So what do those adjustments look like? Most gyms in the New York area have restrictions on capacity in order to ensure that social distances of 6 feet are able to be maintained based on the amount of people present. Some locations even require you to make an appointment to come for a workout. 

But probably the biggest adjustment is working out in a mask. Honestly, in adjusting to the new norm, wearing protective masks has never really bothered me. What makes exercising in a mask so different? Well, as you’re training, your heart rate elevates, you will start to breathe heavier as your muscles require more oxygen. Because you are breathing through slight resistance, it may feel like you are a little breathless. If you have to wear a face mask to exercise during the coronavirus pandemic, here's how to make sure you stay safe.

Wear masks that are a breathable material. Certain masks may work for your normal daily movements; however when you are performing pushing, pulling or cardiovascular exercises those same masks may not be the best option. Different masks have varying levels of airflow restriction, depending on the thickness of the material. For example, cotton isn't the most breathable material so a mask made of that material is not the best choice. Materials with airflow restrictions will cause you to take in less oxygen. Taking in less air means that there is less oxygen available to utilize during exercise to convert glucose [sugar] into energy. 

I would also recommend that you bring multiple masks with you to the gym. As you're sweating all that moisture will absorb into the mask and there’s a potential to attract bacteria. Also the constant friction of the moist material can lead to irritation and chaff the skin. 

Be mindful that you may need to take slightly longer resting periods. My very first day back in the gym, I tried to perform my workouts in the same way I was training before the shut down; with heavy resistance, supersets and short resting periods. That was a huge mistake; I ended up feeling pretty light-headed, short of breath and overall exhausted. I realized that I was trying to do too much, too soon. During your resting period, allow your body to take in the amount of oxygen it needs to support performing physical demands. There is, however, a silver lining: The more you exercise with a face mask on, the more accustomed your body will become to the reduced flow of oxygen. Your body will adapt to becoming more efficient with metabolizing limited oxygen. Theoretically, you should feel like a beast when you can finally work out without a face mask on. 

So, it's more important than ever to pay attention to how you’re feeling while exercising. Watch out for specific symptoms such as lightheadedness, shortness of breath, or extreme fatigue. Even with having a higher level of fitness, I have noticed that I start to get tired much faster when exercising with a face mask. It’s important to listen to your body, especially as you are working to progress in overloading your muscles, perform high intensity training, and during cardio workouts.

The best thing you can do is listen to your body and take your time. Be smart and don’t overdo it. Make sure you are continuing to practice habits to support your immune system inside and outside of the gym. As always, stay safe & stay healthy.