Thanks to this global COVID-19 pandemic, we’re all now requested, if not mandated, to wear a mask when we’re out. But, how effective are your workouts when you exercise with a mask?
And there are other questions that arise out of what happens when you exercise with a mask. The biggest one is if when you exercise with a mask, how much effect does that mask have on your training performance? Is wearing a mask good or bad for your training? You’ve most likely noticed your heart rate is slightly elevated, you might feel a bit like you’re going to overheat, and it’s more difficult to breath. Is it safe to train this way?
Actually, many athletes intentionally train this way! It’s called “Restrictive Airflow Training”, and there are training benefits that can improve your results. Your body experiences hypoxic adaptations that mimic what happens when you train at altitude. This can benefit both aerobic and HIIT training.
In one study that compared two groups with no endurance cycling experience, participants were divided into two groups, where one group wore an elevation training mask (ETM) and the other did not. Participants underwent three HIIT training sessions per week for six weeks that included 10 x 30 seconds at peak power output. Participants wearing the mask showed significant improvements in the three tested areas from pre- to post-training. These include increased respiratory compensation threshold (RCT), improved ventilation threshold (VT), improved power output (PO) at ventilation threshold, and an increase in the creation of growth hormone, which helps increase hypertrophy (growth) adaptations within the muscle.
But the study also showed that these improvements were most likely due to the training, not the mask. Yes, you may be increasing your training exertion by elevating your heart rate and core body temperature. Over time, your body will adapt to it. So, if you exercise with a mask, there aren’t really any long term benefits, or problems, with wearing a mask.
So, if you’re worried that going to your local gym, and being required to wear a mask while exercising is going to cause you problems, most likely it won’t. Of course, if you’re concerned about health risks, you should talk to your doctor to make sure you don’t have any health issues that might be made worse if you exercise with a mask. But, if you’d prefer not to wear a mask when you exercise, maybe it’s time to put together your own home gym!
At Fitness 4 Home Superstore, we carry an extensive selection of cardio equipment, strength equipment, and training accessories. Stop into any of our three Phoenix area locations – and find that perfect piece of fitness equipment for your home gym – and take your workouts home!
