My name is Matt Banks and I have worked at the Fitness Firm since 1999, where I work as a therapist and trainer. Many of you will already know me. We are living in an unprecedented time. A time where we are being asked to wear a mask in certain situations that we may not want to. Especially for people, like myself, who have had asthma most of their life. Please allow me to give you a description of asthma as I have read, researched and experienced throughout my life and during this time.
Most cases of asthma are not very severe. In fact, many asthma patients don’t regularly require their medications in order to keep the condition controlled. Even more individuals would survive an asthma attack without any medical intervention, although no one should ever avoid medical intervention while having an attack. Some cases, however, are life threatening and difficult to control.
At the age of 8 I was diagnosed with asthma of which includes some or all of the following symptoms: Shortness of breath, wheezing, coughing, congestion, fatigue, distress, sometimes a complete inability to get enough air to survive.
After 30 years of living with asthma, I’ve nearly died more times than I can recall. Acute attacks, prolonged and unyielding restriction to breathing, and nearly drowning in my own struggle for air. This has been my every day for 30 years. I have awoken in hospital with no knowledge of how I arrived there many times. This is a result of my losing consciousness due to lack of oxygen.
Normally, people have an oxygen saturation level between 95- 100% (reference). Chronic cigarette smokers might stay between 96-98% (reference). Folks with emphysema/chronic bronchitis/COPD often walk around in the 88-92%% range for oxygen saturation (reference). I am often in the low 90’s or 80’s for my oxygen saturation. Bad days, well the worst days I’ve had an oxygen saturation of 36%. Any lower would be fatal.
I understand the feeling that you have when you feel out of breath while wearing a mask. The key thing to remember is that these experiences are not the same. Wearing a mask can make you FEEL like you can’t breathe, but it is not the same as truly not being able to breathe. Masks can be removed for moments to allow for easier breathing when absolutely necessary.
For the last few months I have been exercising in the Fitness Firm while wearing a mask so I can comply with government regulations for clinic settings. I have also been using this time to experiment with how much a mask restricts the ability or safety of the exerciser. Here are my findings.
I have been exercising with weights while using a work to rest ratio of 3:1. This means walking lunges, rows, overhead press for about 3 minutes of continuous exercise and taking 1 minute of rest. Using this format I have used 25 pound dumbbells in each hand for walking lunges, 50 pound kettlebell for a single arm overhead press 8-10 reps, followed by a 150 pound seated row. 1 minute of rest, followed by the same exercises for 4 cycles. Just to give you a sense of the intensity I am using.
Typically in a workout, I would use 3 of these circuits during a single workout for 3-4 sets per circuit. At the end of my workout I would perform cardio on the elliptical trainer for 30 minutes with a heart rate of 175 beats per minute.
All while wearing a mask.
Was it hot under there? Hell yes! Is breathing more difficult? Yes. I can see where people may be more aware of their breathing and feel overwhelmed. However, the mask is not preventing air flow in or out, it is creating more resistance, which can create a sense of urgency and sometimes panic. This is not an ideal situation, however we are in a position to choose safety and do our best in an unprecedented time, which may require us to adapt to new things.
Did I remove my mask? YES, but I did not remove my mask for the first 45 minutes. Then, as sweat saturated the mask, I felt more heat staying in the mask and felt the need for a bit of fresh air. So I stayed away from people and equipment and lifted the mask by the bottom for a few breaths and felt much better. I replaced the mask and carried on.
As the cardio portion of my workout became more intense (over an hour into my workout) I found the need to lift my mask more often, more like every 5 minutes.
Wearing a mask while exercising will be a different experience for every person. If you need a breather, take one. It’s okay. The point is to keep people safe and to show respect and compassion to the folks who are at greater risk of contracting a virus than you might be, and to show a sense of community and care for our fellow humans.
So will a mask be uncomfortable? Yes! Will wearing a mask be unsafe during exercising? NO! No more than your usual workouts, if you pay attention to your own perceived limits, you will be fine. Just like normal. Normally, you’ll be able to tell if you’ve pushed yourself too hard or if you’re out of breath. This is the same; the difference lies in that your ability to tolerate the exertion will be less and your need for a break will be more frequent. You will need to pay attention and be cautious, but it will be okay.
Wearing a mask and working out is the cost of being there for each other. Just don’t forget to take care of yourself while working out in a mask. Take care of yourself and each other…
I’m Matt Banks and I look forward to seeing the top half of your face here at the Fitness Firm very soon!
Cheers!
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Are you struggling to stay consistent with your fitness and nutritional goals? Being consistent is crucial to making long term lifestyle changes, but it is one of the biggest challenges we all face. Here are 5 strategies to help you find consistency: 1. BE REALISTIC Change takes time . There is no fast way to make lifestyle changes, so it’s imperative to make goals that make sense for you. The more attainable and realistic the goal, the more likely the goal can be accomplished. When goals and milestones are accomplished, it gives you a sense of reward and enhances your self-efficacy (i.e., the belief that you can accomplish your goals). On the other hand, if the goal we have set in place for ourselves is too difficult, it may lead to demotivation and lower self-esteem. If you want sustainable and lasting results, being realistic is the first step. 2. HAVE CLEAR GOALS Not having clear goals is like driving to a new destination without a map. Goals are important in leading us in the right direction. Goals provide you with the motivation to push yourself to work towards chane. Implementing S.M.A.R.T goals is a good place to start. S - Specific M - Measurable A - Attainable R - Relevant T - Time-Bound When setting goals, make sure to include both short term and long term goals . Short term goals help with commitment and determination by allowing you to celebrate small wins more frequently that contribute to the bigger goal in place. Long term goals give you something to focus on and strive for in the bigger picture and help focus on where you want to be in relation to where you are now. For example, you decide that you want to “Lose 5 lbs in 6 weeks.” This goal is specific, measurable, attainable, relevant, and time-bound. However, this creates the need to make smaller goals to help you get there. Just doing what you are now, unchanged, will likely not get you to your goal. For instance, you might state that you will “Lose 5lb in 6 weeks” by incorporating 1-2 servings of vegetables into every meal, by limiting take-out meals to once per week, exercising for 45 minutes 3 times per week, and going for a 30-minute walk with your dog every day. If you achieve these smaller rules/goals, you’ll be well on your way to reaching the big one. 3. CREATE A ROUTINE AND HAVE A PLAN Fail to plan and plan to fail! Having a game plan for the week ahead will help adhere to your goals, as there is less opportunity for impulsive behaviours. This may mean planning out your workouts for the week, meal prepping, and making a grocery list of healthy and balanced foods. In regards to exercise, scheduling in your workouts, and knowing what you're doing when and where, will take the stress off not knowing what to do and "winging" a sub-par workout. In turn, you will be more likely to follow through until your goal is reached. Building on these habits will make it easier to stay consistent with your goals. Stay organized! In addition, it is always a good idea to have a plan ready in case you fall into relapse. The biggest fallback for people creating healthy habits is that once you miss a workout, you eat dessert when you know you shouldn’t have, or if life just gets in the way… You say “oh well” and keep venturing down the wrong path rather than steering yourself back onto the right one. Having a plan in place in case this happens is crucial for helping with motivation post-relapse. 4. ENJOY WHAT YOU'RE DOING It is much easier to be consistent with exercise and nutrition when you enjoy what you're doing and eating. Exercise will be less of an obligation and you will be more excited to get moving. If you’re feeling stuck doing something you don't enjoy, try something new! Whether it be a new exercise class (HIIT, Spin, Yoga, Pilates etc.), getting outside, or joining a club/team. Bottom line is, you cannot be consistent if you dislike what you're doing. In regards to nutrition, implementing foods you don't enjoy will be doing yourself a disservice. Incorporating a variety of foods and flavours you love that also align with your goals is important in having a healthy attitude about food and staying consistent with your nutritional habits. 5. TRACK YOUR PROGRESS Seeing progress in yourself fuels motivation . There are several ways to track your progress: Monitor body measurements How your clothes fit Scale weight or body fat % Lifting heavier weight or doing more reps Check blood pressure Progress pictures How fast you catch your breath after you lose it Activities of daily living get easier to complete Energy levels improve Sleep gets better Tracking progress is essential to staying consistent. People get addicted to seeing results, which creates more and more motivation. When results aren’t achieved, it creates a sense of self-doubt, which reduces motivation because why would you continue if you aren’t getting any better? Even though you definitely should continue because exercise has so many benefits for you beyond the physical changes (bone, heart, emotional, cognitive health, etc.), it is still encouraging to see results and know you’re doing well. Need help with staying consistent? We have a team of friendly and well-educated personal trainers and health practitioners here at The Firm. Our mission is to educate and motivate you into living your healthiest and happiest life - even if it is just to get you started on your fitness journey. We are here to help you.