When I think of my own experiences as an athlete, my athletic career ended in high school. I played several varsity sports including soccer and track, but can only think of a handful of my own teammates who went on to the collegiate level. Even for those who made it, many of them quit before they graduated college, and none of them made it to a professional level. These people that I knew, I considered amazing athletes. Many of them participated in their sport year round, had astounding stamina, conditioning levels, and profound mental strength from when I knew them.

How then, I ask, is an elite athlete produced? Is it something about their biological or physical makeup that gives them an advantage from birth? Is it their work ethic or something characteristic of their personality? Or is it something more tangible, such as their access to advanced athletic equipment, training, and air quality that allowed them to develop with superior athletic qualities? 

We’ve done the research, and in reality, it comes down to a comprehensive focus on enhancing your performance every time you train. Along with profound dedication and persistent physical and mental training, becoming an elite athlete at any level takes finding that edge on your competition.

In our recent assessment of the relationship between air quality and health, we have found that the quality of the air you breathe can significantly influence your health and performance as an athlete by not only affecting your physical performance, but cognitive functioning as well. This suggests that the Indoor Air Quality (IAQ) of the fitness environment, whether it be a gym, home workout space, or sports facility, becomes an imperative consideration for the abilities and successes of elite athletes. While this may not be as significant of a concern for the more common or average athlete, for elite athletes, it becomes a concern that necessitates immediate action in their fitness choices.

What Makes an Athlete “Elite”?

In our discussion with Mr. Esposito, we explored the nuances in performance and training for those who have graduated from the high school level and made it to the collegiate level. This stage of competition is important to focus on because athletes at this phase have achieved an equal level of physicality and general ability as their peers. This makes it hard to distinguish between the best of the best. For instance, in a track competition where it comes down to the difference of a millisecond between the first and second-place runners, what separates the winner? What it takes at this elite level, according to Mr. Esposito, is having that “1% edge” on your competition. It requires more than just physical fitness, but a focus on nutrition, undergoing detoxing regimens, managing your blood oxygen levels, enhancing mental fitness, and more. What makes an athlete elite at this stage is their ability to raise their performance level such that you can observe the minute improvements in their abilities over time. This stands true for those excelling at the professional levels as well. 

Hence, from my understanding, an elite athlete is an individual who separates themselves from the competition. It is an athlete who takes the time to improve their level of physical fitness, maintains an unwavering discipline to their daily training, and is able to succeed as the best in their sport for constantly finding their edge. When I think of an example of an elite athlete, I think of Simone Biles who entered the world of top-tier gymnastics at only 14 years old. I remember her winning gold in the Olympics in 2016. This is someone who excelled in her sport after years of rigorous training and dedication. She was a role model to me, and her abilities inspired the nation. 

How Do Elite Athletes Train to Reach Optimal Fitness?

Athletic and performance training for elite athletes does not look uniform for different sports across different times of the year. Training for a certain competition, tournament, race, or meet will differ depending on the duration of the competition and the power needed to perform at their optimal level. 

To explain, Mr. Esposito shared an example and compared a football player to a swimmer. For a football player training for an NFL Combine for instance, these athletes will need to focus on anaerobic training that prioritizes “power output, fast sprinting, fast twitch muscle fiber recruitment” and more. The type of play involved in football involves on-and-off periods such that the player may be sprinting for 6 seconds and then rests for 40 seconds, necessitating the production of fast and powerful movements from their training. 

Alternatively, swimmers focus on endurance performance, which necessitates high muscular endurance achieved through high oxygen levels to sustain their movements throughout a race. Moreover, for other endurance athletes such as marathon runners, their bodies rely on maximum oxygen absorbance in order to perform at the highest level. This is why we see athletes train in high altitudes such as Colorado for instance. As Esposito detailed, when training at high altitudes, “your body has to absorb more oxygen… oxygen levels help produce more ATP. And basically ATP is the primary energy source for ourselves”. According to research, as “athletes acclimate to high altitude, they acquire more red blood cells which allows their blood to carry more oxygen.” This means that when they then go and compete at lower altitudes, there is additional oxygen available for their muscles giving them a sort of natural boost. In other words, it effectively gives them that 1% edge over their competition.

However, not all athletes will have to train at altitude or need to max out their muscle capabilities to be the best. The goals of different athletes require training that is tailored to their designated sport or activity. It involves considering whether short or long-term endurance is needed, the muscle output required to perform optimally, and how quickly their bodies and muscles must recover. An elite athlete is defined by their ability to perform, and keep in mind their successes often involve the guidance of coaches, trainers, and medical professionals who can help them achieve their performance goals and maintain their health standards.

However, there is a factor that can impact their health and performance that is often overlooked, which is indoor air pollution. Indoor air pollution can negatively affect the performance output and success of elite athletes by impairing a number of physical and cognitive processes. Understanding and controlling this threat hence becomes essential for athletes to maintain their status as the best and reach their goals effectively.

How Does Poor Indoor Air Quality Impact Athletic Performance?

Wonder why your team lost the Super Bowl this year? Well, maybe you can blame the air quality of their training facilities. In general, indoor air quality is a measure of the concentration of pollutants, such as particulate matter, carbon dioxide, volatile organic compounds, and more, in an indoor setting. These compounds, among many others, are commonly found in the materials we use in our daily lives, and have been found to be detrimental to our short-term and long-term health.

Numerous studies have found a correlation between poor air quality and decreased athletic performance. The effects however extend beyond impacting just the physical health and performance aspect of athletes, but can impact their cognitive capabilities and reaction time as well. Athletic performance is complex and multifaceted, but maybe by outlining these impacts, we can understand more about just how important the quality of air is in the athletic success of our favorite teams or players.

Physical Health and Indoor Air Quality

Poor indoor air quality in sports facilities can directly affect the athletic performance of elite athletes by interfering with their physical health. First, it has been found that elevated levels of pollutants including particulate matter (PM), nitrogen dioxide (NO2), sulfur dioxide (SO2), and more can lead to decreased lung function. When inhaled, these pollutants can irritate the airways, leading to inflammation and narrowing of the bronchial tubes, which decreases the amount of air that can be inhaled and exhaled. For athletes, this is a significant concern if it occurs over time, as this chronic exposure to poor indoor air quality can contribute to the development of respiratory conditions such as asthma, chronic obstructive pulmonary disease (COPD), and exercise-induced bronchoconstriction, which is the temporary narrowing of the airways during or after exercise. People who have these conditions further experience impaired lung function.

Moreover, particulate matter specifically can increase respiratory irritation and symptoms such as coughing and shortness of breath, as well as worsen asthma conditions for athletes. The fine and ultra-fine particles can penetrate deep into the lung tissue, causing inflammation, reduced oxygen uptake, and more, effectively reducing oxygen access, physical recovery, and endurance in these athletes. For instance, remember when we talked about how runners at the collegiate level are differentiated by milliseconds? Well, one study that assessed race times in runners found that “increased exposure to both particulate matter and ozone…was associated with slower race times”, such that it slowed 5,000 meter race times by 12 seconds, which is extremely significant at those higher level competitions.

Moreover, exposure to indoor air pollutants can also increase the risk of cardiovascular issues and reduce the recovery abilities of athletes after exercise. This is observed through increased fatigue, diminished stamina, and hindered recovery processes. This can be particularly detrimental to the athletic performance of endurance athletes, who rely on their cardiovascular systems for oxygen exchange during high-intensity and prolonged activity sessions.

Lastly, regarding physical impacts, the quality of indoor air can significantly affect sleep quality, which is known to be necessary for proper recovery as we rest, athletic performance, and more in the daily lives of every athlete. This means that athletes who are consistently exposed to high levels of pollutants may experience disrupted sleep patterns leading to disrupted muscle repair processes and overall psychological recovery. 

Overall, exposure to poor IAQ can immediately worsen performance through reduced stamina, increased fatigue, and impaired recovery. Over the long term, athletes training in environments with poor air quality face a higher risk of developing chronic respiratory conditions and more serious cardiovascular issues. These health risks can threaten the longevity of an athlete’s career, perhaps being detrimental to their long-term goals and more, suggesting the need to focus on this issue in spaces that offer athletic opportunities. 

Cognitive Performance and IAQ

Beyond the physical impacts, various studies also suggest a relationship between exposure to air pollutants and lower cognitive functioning. When we think of cognitive functioning and performance for athletes, we are considering concentration, reaction time, and decision-making. In researching how and which air pollutants impact these processes, PM, and CO2 were common culprits that were found to reduce concentration levels. High concentrations of CO2, in particular, were found to influence athletes’ ability to maintain focus. 

Moreover, exposure to carbon monoxide (CO) and NO2 has been known to slow cognitive processing which can impair quick decision-making and reaction times. In sports that require quick reaction times, such as soccer or basketball, this can detrimentally affect performance outcomes. Memory impairments too have been found to result from VOC exposure, and pollutants like CO2 and PM can further lead to increased mental fatigue, reducing cognitive stamina necessary for maintaining performance levels throughout longer athletic performances.

Lastly, poor indoor air quality influences aspects of mental health. Specifically, harmful pollution levels were found to worsen anxiety symptoms and more. In general, elite athletes have been found to experience heightened performance anxiety and elevated stress levels when it comes to competition which may negatively affect their performance abilities. Hence, air pollution can worsen this phenomenon. VOCs and PM have also been shown to result in changes in mood and may undermine aspects of athletic motivation necessary for performance.

Going back to our conversation with Mr. Esposito, when we asked him to define aspects of an elite athlete or qualities that he sees in his younger athletes that signal greatness to him, he detailed how it’s “the kids who start with like motivation” who especially excel. 

What separates the top [athletes] is their ability to just check in and check out, like come in, get their work in, and then, you know, leave knowing that they got a little bit better.

Dominic Esposito

The effects of poor IAQ start with the cognitive aspects. If the quality of the air they breathe is enough to decrease their motivation to show up and focus to get better, then how can they even begin to worry about the physical effects? The effects of poor air quality should not be ignored nor underestimated, and it will take a comprehensive effort to address.

Caveats of Poor IAQ on Elite Athletes

Remember, elite athletes make up a small proportion of the population. While not a professional, many of you may still consider yourself an athlete, and maybe an advanced one at that, which makes it important to understand how and why the effects of poor indoor air quality differ between professional and amateur athletes. There are often variations in the training environments, physical conditioning, and access to medical and health resources for different levels of athletes. It’s common knowledge that professional athletes often train in more advanced facilities and more readily have access to experts who prioritize health and performance. You and I however, may not typically have access to these high-quality facilities or medical teams which means that we may be more susceptible to the impacts of poor IAQ and experience higher levels of pollutants in our workout environments. 

However, the negative impacts of air pollution on respiratory health, performance, and long-term well-being may be a more significant concern for elite athletes than the common Joe who is athletic as a hobby. Elite athletes are dependent on training and performing well in their sports for their careers, and poor IAQ may influence not only their success but impact their career longevity. It was found that athletes typically take in 20 times more air than a regular person at rest, hence exposing them to 20 times more pollutants. Other studies focusing specifically on the impact of poor air quality on athletic performance in major sports leagues have also found results that are particularly concerning for professional athletes’ performance. For instance, one study looked at professional athletes in the MLB and NFL and found an association that determined that as the air quality decreased, the amount of errors and interceptions by the players increased. For instance, “quarterback performance was significantly reduced for quarterbacks from teams in counties with worst air quality”. These findings are evident examples of how poor air quality can lead to very obvious and almost tangible impairments to the physical and cognitive performance of professional and elite athletes and makes it a more significant concern for their career success.

Protecting Elite Athletes from the Effects of Poor IAQ

Now what? We have learned about what an elite athlete is, what makes indoor air quality poor, and how poor IAQ can negatively impact the physical and cognitive abilities of elite athletes. Now, it comes to addressing the issue and protecting athletes from the harmful effects. There are various solutions for athletes and athletic facilities to take advantage of to prevent the associated impacts of poor IAQ. While it may start with sports facilities by making changes to their infrastructure, it is also up to the athletes to monitor their surroundings and continue to elevate their health beyond IAQ.

Enhancing Air Quality in Indoor Fitness Environments

When it comes to the responsibility of fitness facilities to improve indoor air quality and protect athletes, there is no universal solution. Mr. Esposito mentioned how the regulations for indoor air quality may be “different for every facility, just based off of what is available to them from the landlord”, and involves considering a plethora of factors. For instance, assessments of air quality in his gym may occur when there are observable changes in smell or due to poor outdoor conditions. The variations we may see across different facilities and gyms makes assessing the air quality in different fitness environments particularly challenging. But there are simple solutions that can be taken, beginning with the incorporation of air purifiers and the use of air quality monitors in indoor fitness environments, we can promote uniform standards to protect the health and performance of elite athletes.

Air Purifiers

Incorporating air purifiers into athletic facilities, particularly those equipped with High-Efficiency Particulate Air (HEPA) filters, can capture up to 99.97% of airborne particles and particulate matter including dust, pollen, and mold spores, which we have learned is damaging for respiratory health, athletic performance, and recovery. Additionally, air purifiers with activated carbon filters can combat volatile organic compounds (VOCs) levels emitted from cleaning products and equipment in athletic spaces, mitigating risks associated with respiratory irritation and cognitive impairments including focus and decision-making abilities during both training and competition.

Moreover, some air purifiers come equipped with UV-C light technology and can eradicate airborne pathogens and reduce the prevalence of infections in these environments. These systems also enhance overall ventilation by working with existing HVAC systems to cycle and filter the air. This dilutes and removes CO2 and other pollutants generated during intense workouts. Hence, this tool can not only benefit training sessions for elite athletes but can significantly benefit their performance and long-term health by decreasing their exposure to indoor air pollutants.

Best Air Purifiers for Gyms

Air Quality Monitors

Air quality monitors are another tool that fitness facilities can take advantage of to improve their IAQ. These devices measure pollutants including particulate matter, volatile organic compounds, carbon dioxide, and humidity levels, and provide real-time data that can inform the facility management about their indoor air quality. This allows fitness centers a somewhat immediate solution to identify what is present in their facility and then take prompt action to ameliorate it. This could be through increasing ventilation, acquiring an air purifier, or adjusting humidity levels among many other options. Being proactive in this manner can decrease the risk of causing respiratory issues, diminishing lung capacity, or impairing the performance of their athletes.

Improving Athletic Performance With Physical Solutions

Along with implementing changes to the fitness facilities themselves, such as through the incorporation of air purification systems, there are also various types of recovery and physical enhancement methods available for athletes to take advantage of to strengthen their resistance against indoor air pollutants. From methods that focus on oxygen enhancement to cryotherapy and nutritional considerations, various technological advancements have provided athletes with avenues to optimize their physical health and be proactive against indoor air pollution.

Cryotherapy

In looking at how it can protect against air pollution, cryotherapy is thought to stimulate the immune system, potentially offering a protective effect against the harmful effects of indoor air pollution by strengthening the body’s ability to fight off respiratory infections and inflammation caused by pollutants. More research from professionals on this topic is needed to make a stronger link, but the benefits of reduced inflammation and improved recovery can contribute significantly to the health and performance of elite athletes.

Nutrition

You don’t often see a marathon runner carbo-loading on french fries and McDonald’s before a race. For elite athletes, a healthy and complex diet is needed to fuel training sessions, enhance recovery, promote performance, and more. Like everyone else, elite athletes are recommended to follow a diet rich in antioxidants, vitamins, and minerals. For athletes, these factors support the body’s natural defense mechanisms, improve recovery times, and reduce inflammation. Since pollutants can impact these recovery and wellness processes, these athletes need to make veggies their priority.

Moreover, foods high in antioxidants, such as berries, leafy greens, and nuts, are also recommended as they are anti-inflammatory and can help mitigate oxidative stress caused by pollutants like VOCs and particulate matter. Focusing on a balanced and nutrient-dense diet allows elite athletes to increase their body’s resilience against pollutants, helps maintain optimal lung functioning, and more.

Hyperbaric Oxygen Therapy (HBOT)

Athletes focusing on recovery and rehabilitation may also be inclined to utilize Hyperbaric Oxygen Therapy (HBOT). HBOT is a medical treatment that involves breathing pure oxygen in a pressurized chamber to increase the oxygen concentration in the blood and throughout the body. For elite athletes, HBOT can enhance performance by accelerating recovery from injuries, reducing inflammation, and improving cardiovascular efficiency, as increased oxygenation aids in faster muscle repair and reduces downtime.

When it comes to the effects of air pollutants, enhanced oxygen levels from this technology can help detoxify the body and mitigate the harmful effects of indoor air pollution by promoting the repair of tissues damaged by pollutants and improving the body’s ability to fight off respiratory infections. 

International Perspectives and Standards

There are no uniform standards for IAQ across the globe. While a significant concern for athletes in general, this becomes a particularly challenging issue for traveling athletes who compete in stadiums, indoor environments, or other facilities with constantly changing and variable levels of air quality. For instance, in some countries with stricter guidelines, you can probably expect to find advanced ventilation and filtration systems in their sports venues to minimize athletes’ exposure. However, there are other nations where regulations are less established or poorly enforced so athletes might be exposed to elevated levels of pollutants. This inconsistency in standards particularly affects international athletes, because, beyond the short-term health effects we have discussed, it is thought that there is a stress that is put on their bodies when they are forced to adapt to these changing environments, further impairing their health.

While there is no rapid solution for implementing universal regulations or guidelines, athletes can take personal measures to protect themselves when traveling. For instance, they could purchase portable air quality monitors to assess real-time IAQ. This could help them make informed decisions about training intensity and duration in whatever environment they find themselves in. In the future, the responsibility for ensuring safe IAQ standards in sports venues should apply to international sports organizations, governing bodies, and event organizers. Establishing universal IAQ guidelines for sports facilities should be implemented to protect more than just the health of the athletes, but the sports fans as well. This past weekend, I attended an NBA game at the Golden 1 Center in Sacramento and was surrounded by thousands of other fans, all moving in and breathing the same air. Healthy air quality in these environments can be achieved with effort, and should probably be a criterion when selecting venues for national and international events or competitions. Indoor air quality influences the whole world of sports, and when it comes down to it, maybe that 1% edge for elite athletes could be the quality of the air they breathe.

Final Thought

What makes an athlete elite is a combination of various complex factors that stem from physical abilities, mental strength, and recovery capacity. Indoor air pollution has become a prevalent and hopefully significant concern for these athletes that necessitates a solution, especially for those competing in various places around the world. When it comes to protecting athletes from the impacts of IAQ and enhancing athletic performance, it involves efforts from fitness facilities themselves in improving IAQ as well as strides from the athletes in understanding what they can do to be the best they can be.