Day 10

An Exerciser's Guide To Breathing Follow these tips to make sure you're getting the oxygen you need during exercise.

When you practice yoga you're encouraged to focus on breathing, but it's easy to forget about it when you're on the treadmill or lifting weights. If you gasp for air during a Spinning class or hold your breath while doing crunches, you could be shortchanging yourself. "The body's cells need oxygen to work," says Michele S. Olson, Ph.D., a professor of exercise science at Auburn University Montgomery in Alabama. "Without proper breathing, muscles can fatigue prematurely." Holding your breath during a difficult strength move can also increase blood pressure and cause you to feel light-headed.

A good inhale will provide stability, while a focused exhale can help increase your range of motion Olson says. What's good for a cardio session, however, isn't always best for strength training. Here are some tips for taking a breather:

During aerobic activities: "Breathe regularly and evenly through your mouth, unless you're outside in the cold," Olson recommends. "Then, inhale through your nose to warm and moisten the air, preserving energy."

During strength training: Exhale on the contraction (in other words, the hard part), says Olson. For instance, while doing a crunch or chest press, exhale as you lift or press away. With a squat, inhale as you lower (since this is the easier part of the move) and exhale as you stand.