-HOW SHOULD I BREATH WHEN EXERCISING?

Why is it that general fitness says to breathe out through your mouth and yoga says to breathe only through the nose?
Sometimes at weight training floor, or when teaching classes, quite often clients ask this question to me.
I was looking to gather more information about what Fitness experts say about that, and I could not completely agree with them.
First I will explain what they think and then I will tell you what David Silva thinks.
Yoga instructs us to breathe through our nose. This deep, controlled breathing induces relaxation and balances the oxygen/carbon dioxide exchange. In some thoughts, breathing through the nose controls the proper life energy force.
Generally, during resistance training, the rule is to exhale while exerting and inhale while recovering. While performing cardio-intensive exercise, the cadence does not always sync up with the pace. This varies for swimming, running fast, running slow, or cycling across different terrains. Many athletes with those background involving more synchronized and developed breathing, when on the resistance training floor or in the weight classes, tend to inhale before exertion and exhale in between reps. The accepted rule is to avoid shallow breathing, as this may lead to hyperventilating and other problems.
My view on the matter is, breathing is specific to you. During “cardio,” establish a pattern that works for you. You can experiment with runner guidelines or you can do what feels natural. With resistance training, there are exceptions to the exhale-upon-exertion rule, especially if the weight is manageable. This is dependent on the body’s position.
For example, in a bent over position, the ribcage wants to collapse and the diaphragm may compress the lungs. This is a natural instinct, why fight it. This case allows for some exceptions. Learning these exceptions can improve our body’s efficiency.
The most important point is to do what is natural. Understand the importance of proper breathing, inhale deeply bringing air flow all the way to your lungs and slowly exhale in a synchronized way to whatever activity pace you are on. Work to be a BETTER at it, and experience its benefits, for it is the most basic of human needs.
For any information related to Fitness, please email to DavidSilva@DSFitness.com or visit us at: http://www.dsfitness.com/

-IS IT BETTER TO EAT BEFORE OR AFTER EXERCISING?

Is it better to eat before or after exercising?
There are so many misconceptions about eating and exercises. Some people avoid food before a workout because they are concerned about getting nauseated or have cramps. Others don’t eat in the morning because they believe they are going to burn more fat if they move on an empty stomach. Some athletes assume that feeling hungry before practice is a good thing because they think that their body is diverting all its energy to the workout instead of digestion. None of these beliefs are true or make sense.
In reality, when you expend energy by exercising, you need to consume extra energy to fuel the activity. How much you should eat and at what time of day depends on the type and duration of your workout, as well as when you last ate and what was on the menu.
The post workout meal (the meal you eat after a workout) is probably the most important meal of the day for anyone who is into fitness and nutrition.
Every responsible Fitness Professional recommends that you eat after training, preferably within 45 minutes (maybe up to 60) after a workout. This period is when the muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently.
Following a cardiovascular exercise or weight training, the body continues to require oxygen at a level that exceeds oxygen requirements when the exercise began. There are number of explanations for why oxygen consumption after exercise is higher. Most of these revolve around the body restoring itself to a state of homeostasis.
After the exercise the body has to:
-Replenish energy stores (such as ATP and muscle glycogen)
-Re-oxygenate the blood
-Restore body temperature
-Restore pre-exercise breathing and heart-rate levels
All of these processes require consumption of additional oxygen, as well as energy, after exercise. In other words, restoring the body to its pre-exercise state is work. And work means additional expenditure of energy beyond the energy consumed to perform that work.
The actual composition of the post-workout meal is a matter of some debate; for optimal glycogen replacement, it’s recommend carbohydrates, but a certain amount of protein (at least 10 percent of the meal) is needed for muscle repair and growth. I personally avoid fat on my post workout meal to not slow down digestion.
For any matter related to Fitness please email to DavidSilva @DSFitness.com or visit us at www.DSFitness.com.

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