Hurt Foot 30 Minute Total Body Workout. Stay active and Stay Positive While Recovering from Injury.
Why Your Workout Might Be Making You Bloated
Having your stomach expand is just about the exact opposite result you want to get from exercising. But what if we told you your workout was puffing up your belly and making you bloated? It’s not impossible, says Daniel Vigil, M.D. and health sciences associate clinical professor at the David Geffen School of Medicine at University of California, Los Angeles.
Basically, this is all tied to how we breathe. When a person takes a breath, the air has two paths it can travel, Vigil explains. The first is through the trachea, which goes straight to the lungs. This is the path we want our inhaled air to take.
Related: This Fitness Blogger Just Dropped A Huge Truth Bomb About Bloating
The second route comes into play when a person is really fatigued during a workout or they are gasping for air. In this case, some of that air can go down the esophagus, which leads straight to the stomach. This essentially puts unwanted air straight into your stomach and puffs out your belly, commonly referred to as bloating, Vigil says.(Speed up your progress towards your weight-loss goals with Women's Health's )
Certain exercises take more of a toll on the body than others, too, according to Vigil. Bloating can be an especially common ailment in endurance sports, such as running, cycling and swimming due to the fatigue factor.
Related: 7 GI Docs Reveal What They Do to Beat Bloating
But just because you’re training for a triathalon doesn’t mean you’re definitely going to puff up. In fact, it tends to be more common among people who are less experienced with exercise and deep breathing. A person who isn’t as used to the demand of fatigue “might have difficulty coordinating the muscles of their throat and their mouth,” Vigil says.
Luckily, you can train yourself in the art of deep breathing to minimize the likelihood of bloat. The rule of thumb is to breathe in through your nose and out through your mouth, but there are also exercises that can help. Lodro Rinzler, chief spiritual officer for MNDFL Meditation Studio in New York and the author of many books about meditation, says a good exercise to start with is to focus on taking three deep breaths, in through the nose and out through the mouth. "If you'd like, you can even count to seven on both cycles, to insure you are getting the breath you need," he says.
Tight on time? This quickie workout will help you squeeze in some exercise:
Equinox Precision Running coach Susan Simon says that oddly enough, we may favor one nostril over the other while exercising. "One thing to practice is closing your mouth and blocking one nostril at a time, and breathing this way for 30-90 seconds," she says. "Start small and progress to longer times as you get better at it. Then switch." This will help neutralize how much you're breathing in and out of each nostril on average and help regulate your breath.
If all else fails, there's one other easy way to fix this issue: Just burp it out.
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