Exercise-induced hypoxemia, sometimes referred to as exercise-induced arterial hypoxemia (EIAH), is a medical disorder in which physical exercise causes or results in a decline in arterial blood oxygen levels below normal. This behavior is especially noticeable while exercising vigorously or intensely.
The body needs more oxygen during activity to meet the higher energy needs of muscles and other tissues. The respiratory and circulatory systems of people who have exercise-induced hypoxemia may not effectively supply enough oxygen to the bloodstream or distribute it to the working muscles.
While many people may experience modest to moderate reductions in oxygen levels during intensive physical activity without substantial effects, exercise-induced hypoxemia is not always harmful in and of itself. When exercising, the body frequently has compensating mechanisms to adjust to the increased oxygen needs.
Common causes of exercise-induced hypoxemia
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Cardiac output limitations: During activity, the heart might not pump enough blood to provide the body with enough oxygen. Heart failure and other cardiovascular disorders are examples of conditions that might restrict cardiac function.
Anatomical factors: The proper passage of blood or air may be impeded by structural problems or anomalies in the respiratory or circulatory systems. Lung conditions (such as interstitial lung disease and chronic obstructive pulmonary disease) and congenital cardiac abnormalities are two examples.
Altitude: Hypoxemia can be exacerbated by exercising at high altitudes where the oxygen content of the air is reduced. It becomes harder for the body to get enough oxygen while exercising at higher elevations because of a drop in the partial pressure of oxygen in the air.
Individual variation: Due to genetics or other personal traits, some people may be more vulnerable to exercise-induced hypoxemia. For instance, compared to inactive people, highly skilled athletes may undergo distinct physiological reactions after hard activity.
It’s important to understand that not everyone has exercise-induced hypoxemia and that the condition can vary in severity. It’s crucial to speak with a healthcare provider for a full assessment and suitable treatment if someone has severe or persistent symptoms during or after exercise, such as intense dyspnea, chest discomfort, or dizziness.
You don’t need a gym to exercise. Here’s how to work out at home.
ProblemSolved, USA TODAY
If you’re venturing into the world of lifting, there are more than a few ways to go about curating a workout split that supports your fitness goals.
Whether you’re interested in Olympic lifting or powerlifting, the activity offers immense benefits for developing muscle, improving mobility, boosting energy levels and relieving stress.
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For the unfamiliar, a workout split simply refers to how you curate your exercise routine and how to divide which exercises you’ll complete over a week’s worth of time, says Dr. Robert Trasolini, an orthopedic surgeon and sports medicine specialist at Northwell Health.
Is there one split for lifting that prevails above the rest? Here’s what fitness experts say.
Is there an ideal workout split for lifting?
“No, there really isn’t a perfect split,” says Alex Milton, a certified strength and conditioning specialist and the director of sports performance at MedStar Health. How you vary your upper and lower body workouts over the course of a week will ultimately depend on how much time you can dedicate to going to the gym.
If you’re able to commit four to five days at the gym, one gym session could be dedicated to an upper body workout that concentrates on building strength in your chest, shoulders or arms, and the following session could focus on the lower body to work your legs, lower back and posterior chain.
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If you’re heading to the gym closer to two to three times a week, it may be more beneficial to complete full-body lifts to stay more consistent with your workouts, Milton recommends.
What muscles do squats work? How to correctly do a squat and the benefits for your body
The push-pull-legs split is one type of lifting framework that prioritizes strength building and muscle development, says Trasolini. “Push” exercises primarily work your body’s anterior front structure, and could look like a mix of chest, shoulder and tricep workouts. “Pull” exercises consist of pulling weights toward your body, such as back or bicep workouts. The third and final portion of the split centers around leg workouts, which could include squats or dead lifts.
Incorporating recovery into your split is essential, says Dr. Trasolini. From a physiological standpoint, exercising works to break down the muscle with the intention of rebuilding it. “You need that recovery time for your body to see the damage, reassess and then repair,” he says.
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More: Enter 2026 stronger than ever with these expert-approved fitness tips
How to lift weights
If you’re not yet an experienced weightlifter, prioritize the quality of your reps over quantity, the experts say. “There’s a big fear factor with weightlifting,” says Milton. “A lot of people think they’re gonna get hurt when they (lift), so naturally, they want to do higher reps because the weights (are) lighter and they feel a little bit more comfortable.”
Higher reps put a bit more emphasis on cardio conditioning and endurance, whereas starting with a lower range of reps (around four to eight) will have a greater demand on your muscles and central nervous system as you gradually increase the load and intensity, Milton explains.
If you’re a beginner to lifting, Trasolini recommends working with a fitness professional, such as a certified personal trainer or sports medicine specialist, to prioritize correct form and reduce your risk of injury while lifting.
We’re runners, so, naturally, we want to run. So when faced with a choice between lacing up the best running shoes and heading out into the fresh air, or grabbing some dumbbells for a strength workout, the run almost always comes out on top.
But strong runners aren’t made by running alone. Whatever your level, strength training is essential. It helps you run more efficiently, stay injury-free and keep going for longer. That’s why many coaches now include structured strength sessions alongside mileage plans.
“Strength training builds the muscle, tendon and joint resilience you need to absorb impact efficiently, maintain good form when you’re tired and reduce the likelihood of injury,” explains Laura “Biceps” Hoggins, a running coach, personal trainer and certified strength and conditioning specialist.
So when I asked her for the single most important strength exercise for runners, her answer was surprisingly simple.
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What is the exercise?
While many runners tend to focus on plyometrics and explosive movements like box jumps or bounding, Hoggins’ favorite is the split squat. It’s a move that can be done at home or in the gym, and it requires very little space or equipment. Here’s why Hoggins recommends it and how split squats can make you a stronger, more resilient runner.
“The way I explain running to clients is that it’s a series of single-leg hops,” says Hoggins. “Which is why this move will help you become a stronger runner. The split squat basically helps bridge the gap between gym strength and running demands. When your lower body is strong, your balance improves, which naturally helps you to improve your stride and run more efficiently.”
How to do split squats
Body Weight Split Squat – YouTube
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This is a unilateral exercise, working one side of your body at a time and testing your balance. To perform it:
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Start with your feet shoulder-width apart and take a large step forward, planting your left foot firmly on the floor.
Keep your hips straight and raise your back heel so that only the toes of your right foot touch the ground. This is your start position. Think of train tracks with your feet rather than a tightrope.
Bend both knees and lower the knee of your right leg toward the floor while keeping your front knee and ankle aligned
Pause briefly at the bottom, and then use both legs to push upward to the starting position.
Complete your reps from this split position, then switch to the other side.
Hoggins recommends 3-4 sets of 6-10 reps per leg.
Why the split squat is the single best strength exercise for runners
(Image credit: Shutterstock)
Hoggins explains that this exercise is “highly beneficial for runners because it trains strength, stability and control through the hips, knees and ankles, and exposes imbalances before they possibly turn into injuries.”
In other words, it strengthens the muscles runners rely on, helping you power through runs, while improving running economy so you can maintain a strong pace. The split squat also improves power off the ground, posture under fatigue and can help reduce common overuse injuries like lower back and knee pain, shin splints and Achilles issues.
Running is high-impact. Every step you take generates ground reaction forces on your joints, so to protect them, runners need to develop resilience in their muscles, tendons and joints to absorb some of that force.
Hoggins explains that split squats are particularly effective because they build single-leg strength, improve hip and knee stability and increase load tolerance. Think better balance, too, as you can work each leg independently, like when running. Plus, you can work through a full range of motion while placing less strain on your lower back compared to a standard squat.
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How to make split squats more effective
I performed split squats alongside my half-marathon training for The London Landmarks Half, starting with just my bodyweight. As the weeks progressed, I then held a dumbbell or kettlebell in front of my body (goblet style) and moved on to the Bulgarian split squat variation, elevating my back leg to challenge balance and depth even further.
This position not only improves pelvic stability but also helps align the hips and knees. You can use a chair at home, a bench in the gym to elevate your back leg, or even a TRX to add more instability, which engages your core and increases depth and hip mobility. Prepare to wobble!
You can also lean slightly forward, which targets the glutes and hamstrings, or keep upright, which emphasizes your quads. Hoggins says, “The possibilities are endless with split squats, and even training twice a week can make a noticeable difference.
“The key is to prioritize quality over quantity and practice going slow and controlled before adding weight. You’re training your body to be more robust, more efficient and better at handling load, which is a great base for injury-free running.”
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I rarely find a piece of equipment that changes the way I work out.
I’m very loyal to my favorites—kettlebells and my ab wheel—so when something makes it into my routine, I want to shout about it.
I was sent the Bellabooty band at the turn of the year but only started using it recently. I regret every workout I did without it.
For glute bridges in particular, which I used to do with a kettlebell uncomfortably loaded on my pelvis, it’s been a game-changer.
What’s more, it’s now reduced by 20% on Amazon, a rare dip in price according to online price trackers.
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Initially, I just used the band as a pad to protect my hip bones for kettlebell hip thrusts. This alleviated some of the discomfort, but it isn’t strictly how the band is intended to be used.
It’s primarily used to to attach equal weights to each side, with the band making hip thrusts more comfortable.
The strap is high quality and the velcro is secure, so you don’t have to worry about dropping anything. Plus, the material is easy to wipe clean and it’s compact enough to throw in your gym bag and take with you.
(Image credit: Future/Lou Mudge)
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That’s not all it can do, though. It can be used as a padded shoulder yoke for weighted squats, so you’re not limited by how long you can hold dumbbells in a front rack position for.
If you own very heavy dumbbells, it can also be used to hold your feet while you perform sit-ups.
