The Truth About Masks and Exercise
Poling in a mask is a skill that needs developing, and well worth the effort!
Everyone seems to have something different to say on the subject
Feeling a little squeamish about poling or aerial in a mask?
It can be hard to filter through all the drivel on the internet these days, especially when it comes to uncharted territory like living through a Pandemic. With a wealth of conflicting information out there, it can be overwhelming determining fact from fiction.
How do we know what’s safe and what’s not, or what’s real versus opinion?
At Ascendance, we believe science is a solid place to start. While scientific evidence does evolve and shift over time as new studies are completed, it does so in measured ways as more facts are carefully uncovered.
With that said, it’s time we set a rumor straight based on current science available to us: Despite what you may hear in various corners of the web, wearing a mask while exercising is generally quite safe! *
While most of us already know that mask wearing is an effective way to reduce the transmission of Covid-19, there has been some heated debate in the fitness community about the safety of wearing masks while exercising.
Some common questions pop up, such as:
“Will I get enough Oxygen?”
“Will I inhale too much Co2?”
“What if I overheat and pass out?”
And while these are valid initial concerns, the research this year suggests otherwise.
Here’s some studies and wisdom on the subject
Don’t just take our word for it.
“In a new study, published November 16, 2020 in the Annals of the American Thoracic Society, a team of American and Canadian researchers concluded that while sensations of dyspnea (difficulty breathing) might increase, there is little empirical evidence that wearing a face mask significantly diminishes lung function, even when worn during heavy exercise. The researchers came to their conclusions following a review of all known scientific literature published that examined the effects of various face masks and respiratory loading devices on physiological and perceptual responses to physical activity. These studies assessed multiple factors, such as work of breathing (the quantified energy expended to inhale and exhale), arterial blood gases, effects on muscle blood flow and fatigue, cardiac function and flow of blood to the brain.” **
And look no further than the CDC for more affirmation that for the majority of people, mask wearing is safe and effective:
“For healthy people, wearing masks during exercise has not been shown to be harmful. However, individuals affected by lung disease, such as asthma or COPD, or heart disease, should be evaluated by a healthcare provider before attempting exercise with any mask.” ***
Also, consider this from the IHRSA:
“New evidence appears to demonstrate that masks do not cause some of the more serious adverse effects including hypercapnia (high blood carbon dioxide) and hypoxia (low blood oxygen levels). Two studies, published in the International Journal of Environmental Research and Public Health and the Scandinavian Journal of Medicine and Science in Sport conducted in healthy adults found that while exercise in a regular mask is generally safe, it does appear riskier to exercise in a very tight, fitted mask, like an N95. Because these studies were conducted in healthy and physically active adults, we do not yet know if there would be a different impact on older people, people with preexisting conditions, or people who are deconditioned to regular exercise.”
Let’s talk about actually using a mask for exercise.
We’ve been rocking masks since March 2020 at Ascendance.
Yay! Okay, so based on the science and data cited above, mask wearing for exercise is safe for most people.
It’s challenging! We’ll come out and say it - Mask wearing during exercise is harder! And definitely not impossible.
You might feel a little more exhausted when you wear a mask to work out. You are breathing warmer air when you wear a mask, thus potentially sweating more, which could make you feel hot and tired.
You may be getting back into exercise after taking time off and are rebuilding your general stamina. This year has made regular practice harder for us all, and it may take time to get back in shape.
Like most new things, wearing a mask while working out takes some getting used to. And just like everything else in pole and aerial, the more you practice the easier it gets!
Here are some suggestions we’ve been practicing, to make mask wearing easier:
Start slow and monitor yourself for symptoms of exhaustion, fatigue, or shortness of breathe.
Take a moderated approach to exercise intensity - ramp up slowly. Give yourself time for extended cool-down.
Choose the right kind of face covering - the fit and material of a face covering can help minimize negative effects. Choose a moisture-wicking material.
Change your mask part way through class/practice when your first one starts to get a little damp. You’ll feel refreshed and it will offer better protection.
Water Breaks! Don’t forget to stop and hydrate. Sometimes we forget because our faces are covered.
Rest more. Listen to your body and take frequent breaks. We encourage stepping outside the studio to remove your mask for a big gulp of air if things are particularly challenging.
Give yourself grace.
You’ve got this
So, if you’ve been unsure about returning to in-person class because you’re concerned about mask safety, rest assured that while it may be more challenging, mask wearing is safe during exercise. Masks remain our best bet to keep ourselves and each other safe during the Covid-19 Pandemic. Since Community is a cornerstone value at Ascendance, we believe that safety and taking care of each other is paramount, and worth the mild inconvenience.
If you hear internet chatter in favor of not wearing masks, it’s likely coming from misinformation. Some refusals may be disguised with faulty science, but unless a specific medical reason is indicated for an individual, not masking up is really just avoiding inconvenience and discomfort. And to that we say…
You can do hard things. You are, after all, a pole dancer and aerialist!
With Gratitude,
- Ascendance
Need a cute mask for class? We got you covered!
Disclaimer
* Please note: If you have concerns about exercising with a mask, we recommend speaking to your doctor before participating in exercise activities. Ascendance’s advice and expertise should not be taken as medical advice.
For those who are recovering from COVID, please also speak with your doctor about the best time to return to exercise - there is evidence to suggest your lungs need more recovery time to be ready for exercise.
Sources
Interested in further reading? Here are the sources cited for this article:
** https://www.latestresearchnews.com/2020/11/17/masks-dont-impair-lung-function-during-physical-activity/
*** https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/personal-social-activities.html#:~:text=For%20healthy%20people%2C%20wearing,exercise%20with%20any%20mask.
**** https://www.ihrsa.org/improve-your-club/safety-efficacy-of-masks-face-coverings-during-exercise/
