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Regular physical activity is essential for maintaining cardiovascular health, with aerobic exercises being particularly effective. According to the American Heart Association, 150 minutes of moderate to intense aerobic exercise per week is recommended for a healthy heart. Aerobic activities may include brisk walking, running, bicycling, cross-country skiing, and swimming, ideally performed three to five times per week.
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Exercise induces a range of adaptations in muscle tissue, depending on the type and duration of activity. Such physical training can be broadly categorized into two types: endurance exercises and resistance exercises.
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The Effect of a KN95 Mask on High-Intensity Interval Training Performance, Physiological Response, and Perception.

David A Kenny1, Payton J Stanziani1, Holly L Chambers1

  • 1Resistance Exercise, Physiology, and Sport Laboratory, Health Sciences Department, Ursinus College, Collegeville, PA, USA.

International Journal of Exercise Science
|October 13, 2025
PubMed
Summary

Wearing a KN95 mask did not impact high-intensity interval training (HIIT) performance or physiological responses during exercise. However, it did lead to a higher heart rate during the recovery period post-HIIT.

Keywords:
COVID-19Interval trainingmaskperceptiontissue oxygenation

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Public Health Interventions

Background:

  • Mask mandates and recommendations have increased during respiratory illness outbreaks.
  • Understanding the impact of mask-wearing on exercise is crucial for public health and athletic performance.
  • KN95 masks are commonly used for respiratory protection.

Purpose of the Study:

  • To evaluate the effects of wearing a KN95 mask during high-intensity interval training (HIIT).
  • To assess the impact on exercise performance, physiological markers, and perceived exertion.
  • To determine if KN95 mask use influences post-exercise recovery.

Main Methods:

  • A crossover, counterbalanced study design with 20 college-aged participants.
  • Participants completed HIIT workouts with and without a KN95 mask.
  • Measurements included power output, heart rate, blood lactate, muscle oxygenation, and perceived exertion/recovery.

Main Results:

  • No significant differences were found in peak power, average power, blood lactate, perceived exertion, perceived recovery, or muscle oxygenation.
  • A significant increase in heart rate was observed during the recovery phase when wearing a KN95 mask.
  • KN95 mask use did not impair performance metrics during the HIIT protocol.

Conclusions:

  • KN95 masks do not appear to negatively affect performance during high-intensity interval training.
  • Mask usage may influence physiological recovery, specifically heart rate, in the short term post-exercise.
  • Further research is warranted to explore long-term effects and diverse populations.