A Dose of Fresh Air…
ProPer BreAtHInG dUrInG eXercISe: Exercise these breathing techniques: Inhale. Exhale. It seems simple, right? However, it’s easy to abandon the fundamentals when you’re pushing your body to its limit during an intense hike, run, or strength training session. Breathe a sigh of relief because the following tips will help you optimize your fitness results. Apply these breathing techniques to every strength training drill: 1) Don’t hold your breath; breathe continuously. 2) Time your breathing; one breath per rep. 3) Exhale fully during exertion. For example, the proper breathing technique during a chest press would go as follows: Exhale slowly as you press the weight up; inhale as you bring the weight down to your chest. Focus on moving air through your lungs to prevent your blood pressure
from rising. If you have to hold your breath, you’re probably lifting too much weight. Apply these breathing techniques when running or hiking: 1) Inhale through your nose for as long as it’s comfortable. 2) Exhale fully through your mouth to expel all of the carbon dioxide from your lungs. 3) Consciously breath rhythmically. Breathe using a 3:2 rhythm ratio. Inhale for three beats and exhale for two.
Diane is co-owner of Koko FitClub Rapid City with her husband Andrew. She earned a M.A. in Recreational Sports Management. Diane has a wide range of experience in recreation and exercise and managed events for the Iowa Hawkeyes and National Intramural-Recreational Sports Association. In her free time she enjoys training for triathlons and marathons.