How Polluted Air Can Harm your Body
( Advanced Carbon Monoxide Science & Wellness Research ) ..
Sure, warm temperatures entice you to train outdoors, but the carbon monoxide and ozone in smoggy, polluted air can harm your body. Research now links poor air quality with short-term impairment of breathing passages, which affects performance. Consider these hazards:
Carbon monoxide (CO): A byproduct of auto emissions, CO is quickly absorbed after it enters the lungs and prevents the blood from carrying the normal oxygen concentration. With less oxygen, work capacity diminishes; CO also increases submaximal heart rate and ventilation. It can
take as long as five hours to clear CO from your system.
Ozone: A primary component of smog created by the action of ultraviolet light on automotive exhaust, ozone can cause such problems as chest tightness, coughing, shortness of breath and headaches. Symptoms may persist for 24 hours.
The Penn State Sports Medicine Newsletter (now the Georgia Tech Sports Medicine and Performance Newsletter) makes these recommendations for summer athletes:
- Check the Pollutant Standard Index (PSI) air-quality reports in the newspaper. Readings of 100-199 are considered unhealthful. When pollution levels are high, exercise before 10a.m., when ozone begins to build up.
- Avoid exercising on heavily traveled roadways; instead, train in open, windswept areas where pollutants are easily dispersed. To avoid the exhaust of passing vehicles, exercise on the upwind side of the road.
- When pollution levels are high or you notice respiratory impairment, reduce the intensity and duration of exercise.
- If you have difficulty breathing while exercising, stop. Constricted air passages are a sign that air quality is poor.
- Exercise indoors. Instead of aerobic training that places a heavy demand on breathing, emphasize weight training with reduced sets and reps. Use this time to focus on flexiblity, technique and strategy.
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