How to use the Air Quality Index to determine whether outdoor workouts are safe during the tragic LA Fires- and what kind of workouts to avoid.

The Palisades Fire, 30 minutes after it broke out last Tuesday morning at 10:30am

This photo is what I saw last Tuesday at 11am, driving up Vista del Mar from a client training session, toward another client about to start at 11:15am. The Palisades Fire had only started 30 minutes prior and what you do not see here are the flames under the billowing smoke, rapidly overtaking the mountainside.

This past week has been a powerful reminder of the resilience and compassion that defines our community. As fires continue to devastate parts of Los Angeles, we have witnessed neighbors, volunteers, and organizations coming together to support families and individuals who have lost their homes. From donation drives to heartfelt gestures of kindness, it’s clear that even in the face of tragedy, our community stands strong.

Last week there was some debate about taking our training indoors. In most sessions we avoided cardio because of the heavy breathing that would be involved, and focused instead on indoor strength training with rest breaks as needed.

The air quality in Southbay is improving as the fires are moving away from the coastline, making it possible to workout outdoors, providing the AQI level, also known as Air Quality Description, is under 50. Your weather app on your phone would provide that info when you wake up in the morning.

Here is how you know what kind of workouts you should be able to safely perform- and when to modify and either go indoors or skip the outdoor cardio, without compromising your fitness routine.

Workouts to Avoid Based on AQI

1. Vigorous Cardio:

   • Activities like running, cycling, or HIIT should be avoided when AQI exceeds 100. These elevate your breathing rate, exposing you to more pollutants.

2. Outdoor Strength Training:

   • Even moderate-intensity exercises like lifting weights should be avoided when AQI exceeds 150. Pollutants can still irritate your respiratory system.

3. Prolonged Outdoor Activities:

   • Long-duration workouts or events like hiking or marathon training should be postponed when AQI is above 100, especially in sensitive groups.

Safe Adjustments Based on AQI

• Under AQI 100: Outdoor workouts are generally fine but monitor symptoms if you’re sensitive.

• AQI 101-150: Opt for indoor workouts or reduce the intensity and duration of outdoor activities.

• AQI Above 150: Switch to indoor exercises in a well-ventilated or air-filtered space.

• AQI Above 200: Stay indoors completely, even for light activity.

Tips for Adjusting Workouts

• Indoor Alternatives: Invest in equipment like treadmills, stationary bikes, or resistance bands for home workouts.

• Use Technology: Download AQI tracking apps (e.g., AirVisual, BreezoMeter) for real-time updates.

• Time Your Workouts: Air quality may improve early in the morning or after rain—check AQI trends.

• Wear an N95 Mask: If going outside briefly, wear a mask to reduce particle inhalation, though it’s not suitable for vigorous exercise.

By aligning your workout plans with AQI levels, you can stay active while protecting your health. I will also be monitoring the AQI daily, and together we will work to support your health goals and keep you strong without compromising your safety or wellness.