Breathing during Exercise

Many people complain about struggling to breathe or always feeling out of breath while exercising. When exercising, your heart rate increases, as does your blood flow, so that sufficient oxygen and nutrients can be delivered to the muscles in order to perform the movement. Therefore, as you exercise, your breathing rate must also increase to support this process because all physiological processes are interlinked.

Depending on the type of exercise you are doing, your breathing demands and patterns will vary. When performing aerobic exercise, such as walking at a brisk pace, your breathing rate will increase, however you should still be able to hold a conversation. When performing anaerobic exercise, such as sprinting, you will breathe very heavily and thus be unable to talk. When performing resistance exercise, your breathing rate will increase in accordance with the weight and the number of repetitions in the set.

When performing any exercise, you want to try and keep your breathing as regular as possible. One tends to breathe faster shallower breaths, rather than maintaining deeper steadier breaths. When breaths are shallow, you take in less oxygen to support the body, which means you have to breathe faster in order to get more oxygen. You end up panting and feeling very out of breath, resulting in you being unable to continue exercising.

When partaking in aerobic or anaerobic exercise, try to focus your breathing by concentrating on breathing in through the nose and slowly out through the mouth. After completing an anaerobic session and your heart rate and breathing rate are extremely fast, try to breathe deeply and slowly in order to catch your breath, rather than panting uncontrollably. Also, try to maintain an upright position, rather than hunching over, so that air can enter the lungs easily.  Concentrate on breathing into the lungs, as opposed to the abdomen – your chest and not your stomach should rise when you breathe.

When engaging in resistance exercise, it is important that you do not hold your breath while lifting weights. This technique is called the Valsalva Maneuver and is often used by body builders. It involves closing the nose and mouth so that air is trapped inside the body, creating an increased pressure in the body to support the spine when lifting very heavy weights. This technique places great pressure on the cardiovascular system, as it significantly increases ones blood pressure. Thus, it must not be used by individuals with hypertension. When lifting weight, including body weight, one must exhale on the exertion and inhale when returning to the rest position. For example, when doing an abdominal crunch, you must first inhale while you are lying flat, then exhale as you lift your head and shoulders, and then finally inhale as you lower your head and shoulders back to the resting position.

At first, this concentrated deep breathing may result in dizziness, as it is a form of hyperventilation. If this happens, lie back and rest for a few moments before continuing. Then, take more natural breaths as opposed to forcing yourself to take very deep breaths.

Oxygen is energy to your cells. The more you have, the easier exercise will become. Breathe deeply and regularly throughout your exercise session and you should feel a lot more comfortable.

Muscle Cramps

Overview and Definition

A common complaint at the practice where I work is that of skeletal muscle cramps, that is, cramps of the muscles involved in moving the limbs. A spasm is an involuntary muscle contraction. If the spasm is prolonged, it becomes a cramp. Thus, a muscle cramp is defined by emedicinehealth.com as: “an involuntarily and forcibly contracted muscle that does not relax”.

Prevalence

Muscle cramps appear to be more prevalent in the older male patients; however, it can affect anyone. Muscle cramping occurs most commonly in the lower limbs, particularly the calf muscles, hamstrings and the feet.

Symptoms

Those of you who have experienced muscle cramps will know that they can range from extremely uncomfortable to excruciatingly painful. These cramps may last for a few seconds to several minutes. One can generally see and feel the tight, hardened muscle underneath the skin.

Causes

Causes of muscle cramps may be dietary related – dehydration, or low levels of calcium, potassium or magnesium. They are often caused by prolonged physical exertion or can be due to nerve or muscle injury. Cramps can also be caused by certain medications; this may be listed as a side-effect. (emedicinehealth.com)

Treatment

The intense pain associated with muscle cramps often results in one tensing the affected muscle even more. In order to relieve a muscle cramp, one needs to relax the involved muscle. Heat and gentle massage may assist in relaxing the muscle, and stretching can aid in relieving symptoms and reducing spasms. The underlying causes, such as dietary deficiencies, must also be addressed. (emedicinehealth.com)

So, next time you are rudely awoken in the middle of the night with that familiar intense pain in your calf muscle, try to stretch out the muscle and gently massage it until the symptoms subside.

Welcome 2012!

I would like to wish all the readers of this blog a happy, healthy and prosperous 2012! Having said this, I believe New Year’s Resolutions are a good topic to start off my blog for this year.

As we enter this New Year, we all set goals for ourselves that we hope to achieve this year. A common one, which I come across a lot in the Biokinetic profession, is people wanting to lose weight and get fit. They start off with great, but often unrealistic goals, resulting in them struggling to keep up the momentum to continue exercising regularly throughout the year.

It is important to remember that keeping active needs to form part of your lifestyle. It is no good to simply say at the beginning of each year that you are going to ‘get fit’ and you start going to gym 6 days a week. Within a few months you will more than likely physically burn out because your body is not used to such intense physical stress. The risk of injury is high and you will probably stop exercising altogether as your body cannot cope.

Rather, start by exercising at a low to moderate intensity, for example, a brisk walk, 3 times a week for about 15 minutes. If you feel it is too much, then cut back to 10 minutes. Try to exercise more often and for shorter bouts, rather than one long session once a week.

If you struggle to find the motivation to exercise, encourage a friend or your partner to start with you. It is much easier to exercise while being distracted by casual conversion. Otherwise, try to find classes to attend, such a dance classes, pilates, aerobics, or groups such as Run/Walk for Life. Plan to do an activity with your family on the weekends that requires you to be physically active. Take the kids for a ride in the park – ride with them, don’t just watch! Play garden cricket with your children, friends or family.

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Set realistic goals for yourself. If you have been moderately active, then aim to stay active despite time constraints. If you have done no exercise for the past 6 months, then aim to get to at least 30 minutes of aerobic exercise 5 times per week. Gradually increase your goals, so that they are reasonable and attainable.

Let your New Year’s Resolution be to still be physically active 3-5 days a week by the end of the year.

Remember: pace yourself – everything in moderation!

Keeping Active during the Festive Season

As the holiday season approaches, it is important not to lose all the physical fitness you have worked so hard to improve throughout the year. Having said this, it is important to take a break from the everyday routine that you find yourself in, so that you are motivated to start afresh in the New Year. So, here are some suggestions on how you and your family can keep active during the festive season.

If you are staying home this holiday season, try to do different physical activities, such as walking in the park with your family or friends, taking a trip to the zoo, going ice skating, playing with your children in the garden, and swimming. Go to the gym and attend different classes that you normally wouldn’t be able to get to.

If you are going on holiday, enjoy a walk on the beach, swim, play with the kids, walk instead of taking the car or bus whenever possible, and take the stairs instead of the lift. Or, simply choose 3 simple exercises that you can do each morning to start your day.

Remember: you feel better when you keep active! Exercise also helps you relax. So, look for ways to stay active this holiday, rather than loafing around. Do enjoyable and different activities with your families. Most importantly, relax and have fun!

Merry Christmas and best wishes for a happy and healthy 2012!!!

HIV/AIDS and Exercise

December 1^st was World AIDS Day, thus I thought it appropriate to provide some insight into the role of exercise in managing HIV/AIDS.

Human immunodeficiency virus (HIV) is a virus that attacks certain cells in the immune system, resulting in a decrease in immune function. An HIV positive individual is thus at an increased risk for infectious diseases. HIV is progressive and is classified into 3 stages, the final stage being acquired immune deficiency syndrome (AIDS).

There is currently no vaccine or cure for HIV. Therefore, management of the condition is crucial to maintain a good quality of life for as long as possible. According to ACSM, exercise has been scientifically proven to be effective in the management of HIV, especially in the early stages when an individual is still asymptomatic and healthy.

Common symptoms of HIV include fatigue, diarrhoea and weight loss. These symptoms must be carefully considered when designing an exercise programme so that the symptoms are not exacerbated by exercise. The main goal of the exercise programme is to keep the individual as physically healthy as possible. An HIV positive individual will reap the same benefits in terms of cardiovascular fitness, muscular strength and flexibility as any other person engaging in a regular exercise programme. However, special considerations need to be taken with regards to intensity and duration of exercise.

Immune function drops immediately after high intensity exercise or exercise that is performed for a long duration (more than 90 minutes). Because these individuals already have a low immune function, it is important not to compound this. Therefore, ACSM recommends that exercise be kept to a shorter duration – no more than 60 minutes per session, 3 to 5 days per week. Intensity should also be moderate, ranging between 60 and 75% of the maximum heart rate.

ACSM also recommends that aerobic exercise using the major muscle groups is performed as part of any exercise regimen. Therefore, exercises such as walking, swimming and cycling should be included. This will enable the HIV positive person to maintain a high level of cardiovascular fitness, which is important in reducing the risk for cardiovascular disease. Due to the increased weight loss associated with HIV, it is important that these individuals also perform resistance exercise on a regular basis to maintain high levels of muscle mass. Stretching should be part of the exercise regimen to maintain flexibility and joint range of motion. Functional exercises should also be included in the exercise programme to maintain functional ability.

Other special precautions that should be taken include exercising in an appropriate temperature to avoid getting sick and exercising away from others to avoid picking up their infections. The general health of the individual, including blood pressure and heart rate, should be assessed before each session. If the individual is not feeling well, then exercise should be postponed, so that the individual’s immune system can fight off any potential infection.

HIV is often seen as a death sentence from the minute of diagnosis; however, an individual can live a healthy, asymptomatic life for many years. It is, therefore, important to maintain good health and physical function, thereby improving quality of life.