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Exercising With A Mask: A Brief Overview and Recommendations

By

Billy Pratt, BA, CPT, PAS, GIPS, CFMSP, Pn1

这是9月1日^st2020年，虽然新的冠状病毒对社会和政策的影响可能是新的，但可能会让一些人知道在锻炼的同时戴着面膜。运动员和非竞争性锻炼者已经使用了佩戴限制呼吸面具（RBMS），用于高度适应，并据称改善氧气利用率。While this may not be the topic of concern here I make that point both to illustrate that training with a mask is not necessarily very new and to help lead into a review of the results of some research that I’d like to touch upon, research which may help shed some light on whether or not you should exercise with a mask and if so what kind.

有三类面具：手术面具，N95呼吸器和面部覆盖物。根据FDA外科掩模，防止大液滴和飞溅的扩散，但不一定设计用于过滤小颗粒和液滴（如通常在人之间传递病毒的液滴（如那些）。N95呼吸器是最有效的空中粒子过滤形式，但CDC仅建议他们在医疗保健环境中使用。已经显示面部覆盖物（通常布）以缓慢速度慢。在我进入一些建议之前，请允许我在一项已经完成的一些研究方面非常短暂地触及，所以我们可以遵循推理界限。

2016年，对先前研究的META分析审查（66项研究进行了一些关于呼吸器对身体表现的影响的现场观察。¹A key point that us exercisers can take away from that analysis is that limiting the work time of respirator-wearers to between 5-20 minutes appears necessary to help with preventing overheating and dehydration. In July 2020 a (very small) study of 12 healthy males showed that exercising while wearing either surgical masks or N95s significantly impaired cardiopulmonary exercise capacity.²In 2018 two studies conducted on the effects of RBMs on performance suggest that wearing those devices may not affect acute exercise volume but does influence exercise length & velocity.^3.,4Single-joint movements (leg extensions) were not impacted but compound/multi-joint exercises (e.g. squats & leg press) are - this makes sense since compound exercises require a higher metabolic demand than single-joint ones. In 2015 a small study conducted on pregnant healthcare workers showed that exercising at moderate intensity significantly increased metabolic demands & workload for those who wore N95s.^5.

请注意，上述所有研究只是看着穿着外科口罩，N95s或RBMS时锻炼的影响。除了7月2020年7月的研究中，这是有道理的，因为令人担忧对病毒传播并不是如此，而是应急人员的性能和安全性。快速前进到关闭后，我遇到了由国际击剑者和运动科学研究员Lindsay底部进行的整洁实验。^6.Dr. Bottoms strapped a portable gas analyzer to herself and measured the gas concentration of her breathing while running for three minutes on a treadmill at a 10 km/hr (6.2 mph) pace. Just wearing a fencing mask decreased her O2 concentration by ~1.5% while wearing a cloth face mask under the fencing mask lowered her oxygen level by 4% which she calculates is the equivalent of exercising at 1500m (0.9 miles) above sea level.

So what are we to take away from this research? Well, a very limited understanding unfortunately. As I mentioned above the majority of the research has been centered on the wearing of surgical masks and N95s with virtually no exploration of cloth face coverings. Even within that avenue much of the research is riddled with small sample sizes (n=<20) and some questionable methodologies. What I find particularly interesting though is the experiment Dr. Bottoms carried out on herself because I think that should pave the way towards a more comprehensive study of the real effects of exercising with various levels of mask-wearing. We have demonstrated that wearing surgical masks and N95s impair performance; and it is possible that exercising with face coverings may do the same.

因此，如果某些研究范围有限，那么一般指导方针是什么？根据世界卫生组织的说法，人们不应该在锻炼时戴面具。^7.Unfortunately they don’t provide any citations or definitions to help clarify thewhy在他们的立场后面。美国的运动委员会在引用他们的来源方面做得更好并建议如果你必须戴面具，那么确保为过度疲劳和灯头的迹象确保自我监控。⁸

I have spoken with other trainers and trainees about their experiences working out with a mask and not surprisingly the feedback varies based on the person and the exercise intensity. Some find it doesn’t bother them much beyond some basic uncomfortability while others have experienced nausea & dizziness as a result and had to stop prematurely.

好的，好的，对无聊的研究和相互冲突的准则对吗？我介绍什么？基于研究的内容，目前的指导方针是什么，（互际）这里的个人体验是我建议的：

1. To prevent potential viral transmission keep a 6-12 foot distance from others when exercising. With regards to droplet transmission the safest place to exercise is at home, the second safest is a private training studio that limits traffic & seems to already be built for times like these.
2. If close contact & proximity is unavoidable then bring a face covering (see #6 below for specific recommendations). Anything that covers both mouth and nose while fitting snugly against the cheeks is okay.
3. 自我监控！患有潜在呼吸和肺问题的人尤其存在在戴面具时体验不良副作用的风险。确保要注意你的感受 - 如果你觉得睁大眼睛，头晕，过热，恶心，或者一般都会休息一下，降低强度。
4. 沉重的是一般好的，因为该套装不会持续很长时间（并且在我们之前看到的时，在运动长度之前可能会受到掩蔽的锻炼和运动负荷的影响可能更不利地影响）。沉重的举起一套，需要一些时间来呼吸，下一套。暂时采取足够的休息并删除面具，以帮助恢复可能不会像自我监视一样突出问题，并观察适当的疏散。
5. 对于那些必须戴上覆盖物但在被掩盖的锻炼期间易受不良反应的人来说，你可能必须先辞职，以便首先无法训练你想要或需要的方式。通常会像你一样用很多大动作推动你可能想要改变短暂的（大约30秒）的复合练习，并在您的日常内携带更多的单一联合练习，以降低整体代谢需求。合格的健身专业人士应该可以帮助您相应地调整编程。
6. 根据自己的经验和我所说的其他人，我有两个关于布料覆盖物的建议，而在锻炼时不会像穿的那样压力：
   1. 宽松外衣面具脸covering which is made of multi-layered microfiber and fits the face well without pulling on the skin & ears (this is my go-to):https://www.happimaskco.com/shop
   2. Under Armour makes a mask for active people that I’ve heard good things about (but I haven’t tried myself):https://www.undermour.com/en-us/p/ua-sportsmask/1368010.html.

¹Johnson, Arthur T. 2016. “Respirator masks protect health but impact performance: a review.” J Biol Eng. 10:4

²Fikenzer et al. 2020. “Effects of surgical and FFP2/N95 face masks on cardiopulmonary exercise capacity” Clin Res Cardiol. 1-9

^3.安德等人。“限制性呼吸面具减少了在低体阻力运动的会议期间对失败的重复”J强度警察。32（8）：2103-2108

^4.Jagim等人。2018年。“高程训练掩模对休闲体重升降机的强度性能的急性效应”J强度沟槽。32（2）：482-489

^5.Tong et al. 2015. “Respiratory consequences of N95-type Mask usage in pregnant healthcare workers-a controlled clinical study” Antimicrob Resist Infect Control. 4:48

^6.https://theconversation.com/why-it-could-be-dangerous-to-exercise-with-a-face-mask-on-140277, accessed on 9/1/20

^7.https://www.who.int/emergencies/diseases/novel-coronavirus-2019 / advice-for-公开，在9/1/20访问

⁸https://www.acefitness.org/education-and-resources/professional/expert-articles/7578/exercising-with-a-face-covering-safety-do-s-and-don-ts/, accessed on 9/1/20