WHAT HAPPENS DURING EXERCISE?

As exercise starts:
- Heart rate and respiration rate increase.
- VO2 increases.
- Lactate initially increases.
- RQ drops at first, then increases.
As intensity of exercise increases, the use of fat decreases and at 50% VO2 max, fat use can reach zero.

BREATHING
During aerobic exercise we need to optimise our oxygen supply, and to do this two things are important:
1. The way you breathe.
2. The quality of the air which you breathe in.

By optimising the oxygen supply, the following can be achieved:
- Lung elasticity increases.
- Blood volume increases.
- Heart performance improves.
- Circulation of blood becomes better.
- Cell metabolism improves, hence muscle performance is better and waste products are removed more efficiently from the cells.
- The likelihood of hyperventilation during exercise is lower.

Practical Applications of Breathing
Breathing techniques may be incorporated into the warm  up phase prior to aerobic exercise. Raising oxygen levels in the body in preparation for exercise to follow, will aid muscle activity and endurance.

Breathing exercises after a fitness routine can also aid in refreshing the body and easing the heart beat down to a normal rate.

1) The Way You Breathe
Consider how you breathe and its impact on your health:
- Deep or shallow? Deep breathing is considered better for overall health.
- Slow or fast? Slow breathing is important when relaxed.
- Through the nose or mouth? Breathing through the nose utilises the natural filtration system humans have in the nasal passage.

2) The Quality Of The Air You Breathe In
Consider the purity of the air you breath and how this may affect health:
- Air conditioning - these units can spread air-borne sicknesses.
- Pollen, dust, allergens - allergies to these and other irritants may impede breathing in many people.
- Value of exercise around vegetation (where oxygen levels are higher) - fresh air is important to all, especially for those involved in activities where oxygen is crucial.
- High altitude training (how much oxygen is in the air) - although used as a pre-season training method for some sports, the oxygen level gets lower as altitude increases