Breathing during physical exercise

Realizar actividad física de manera regular ayuda en la prevención de enfermedades cardíacas y pulmonares, mejorando no sólo la salud física, sino también la mental, muchos serán los beneficios si el ejercicio físico va acompañado de una correcta respiración.

During sports practice, the oxygen diffusion capacity increases through the opening of the pulmonary capillaries that are closed at rest and by dilation of the already open capillaries, as well as the increase in the hemoglobin concentration (5 to 10%) during intense physical activity, the pulmonary blood flow increases, reducing the oxygen transport time in the hemoglobin to the organs.

Durante la actividad física intensa, el flujo sanguíneo pulmonar va en aumento, reduciendo el tiempo de transporte del oxígeno en la hemoglobina hacia los órganos

The increase in oxygen demand in tissues and muscles will stimulate the production of free radicals and carbon dioxide, as well as the respiratory rate will increase for the subsequent disposal of these toxic molecules through cellular respiration. Athletes have a greater diffusion capacity than sedentary people, both at rest and during physical activity.

When the organism feels exhausted, it is common to present gasping or agitated breathing, factors such as shallow breathing (taking and expelling air through the mouth with inadequate respiratory pattern, upper thorax), produce an inefficient gas exchange, preventing the air from reaching the exchange zone to provide oxygen to the capillaries and its due increase in the oxygenation of the tissues.

El aumento en la demanda de oxígeno en tejidos y músculos estimulará la producción de radicales libres y dióxido de carbono

Being aware of breathing avoids this type of complications, create the habit of practice, with the proper diaphragmatic pattern, inhalation through the nose (first line of defense to filter harmful particles) for heating and humidification of external air too cold for its subsequent entry into the airways, it is performed slowly and deeply, ensuring the uptake of oxygen into the bloodstream.

El ejercicio físico es un componente clave para un estilo de vida saludable, aunque puede ocasionar estrés oxidativo si se realiza en exceso, para reducir ese estrés se debe aumentar la ingesta de alimentos vegetales, este tipo de alimentos contienen más antioxidantes que la carne, pescados, entre otros.