Breathe in…Breathe out… Part II

Breathing While Exercising Part II- Breathing While Running

By Afriqiyah Woods, PT

During aerobic activity breathing seems somewhat involuntary.  It is important to use your lungs as much as possible during aerobic activity due to the high demand of oxygen.  A diaphragmatic (or belly breathing) technique should be followed without letting the chest rise or fall.  Diaphragmatic breathing allows for your muscles to receive oxygen during intense moments of exercise.  On a daily average, depending on the activity, a person breathes 17,000- 50,000 times.   

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Breathe in…Breathe out… Part I

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Breathing While Exercising Part I- Strength Training

By Afriqiyah Woods, PT

Often after an orthopedic injury people start a new strengthening routine for recovery and improved functional and athletic performance. When an exercise is considered, people do not necessarily contemplate the influence of breathing.  Breathing is important for efficient oxygen delivery for healing and repair. While taking a deep breath (inhalation) your diaphragm contracts and moves downward, then relaxes during exhalation, which causes the chest cavity to shrink and intercostal muscles to relax.   Doing the opposite, holding your breath during exercise, can impede the return of blood flow to the heart, possibly cause a hernia, possibly cause a blood vessel strain, and possibly cause a rise in blood pressure.  While lifting weights for rehabilitative purposes, the golden rule is that you should exhale on exertion (the effort phase of exercise).

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