Effectiveness of Breathing and Flexibility Exercises in Enhancing Aerobic Capacity in Running

Abstract

Aerobic capacity is a key indicator of physical fitness, yet few studies have examined how breathing and flexibility exercises affect recreational runners in the Philippines. This study examined the effectiveness of structured breathing and flexibility exercises in enhancing aerobic capacity among 139 recreational runners aged 18–25 enrolled in PATHFIT-1. Using a quasi-experimental design, participants were assigned to two experimental groups and completed a 6-week intervention. Aerobic capacity was measured using the Cooper Run Test, and data were analyzed with paired t-tests and ANCOVA. Results showed that both male and female participants demonstrated above-average aerobic capacity before the interventions, which improved to excellent levels after the program, indicating that structured exercise can effectively enhance aerobic capacity in a short period. Both breathing and flexibility exercise groups showed significant increases in aerobic capacity, demonstrating that structured exercise programs enhance performance regardless of exercise type. Compared with flexibility exercises, breathing exercises produced greater improvements, suggesting that targeted respiratory training more directly increases aerobic capacity through enhanced respiratory efficiency, whereas flexibility exercises support it indirectly by improving movement efficiency. Findings support the Multi-Dimensional Model of Dysfunctional Breathing and the Flexibility–Performance Model, revealing that exercises specifically targeting respiratory and movement efficiency enhance aerobic capacity. Based on these findings, structured breathing and flexibility exercises are recommended for regular inclusion in training programs to enhance aerobic capacity. The results can guide physical educators, coaches, and fitness professionals in designing accessible, evidence-based programs and provide directions for future research on long-term effects, diverse populations, and combined interventions to further optimize aerobic capacity.