Breathing during Fitness exercises
Even if they sometimes seem easy from the side, training in the gym is actually energy-intensive and exhausting. They require constantly setting new goals, as well as complicating the exercises performed if a person wants to achieve a specific fitness result.
Of course, the effective performance of each workout is essential for this. But along with all the technical requirements, there are some side but significant factors that we rarely think about. Such is breathing.
Focusing on pace, quality and control during training significantly improves results.
What is the connection Between breathing and Training?
With each inhalation, a person receives the oxygen our body needs to function. The more we move, the more oxygen we need because it is also a type of muscle fuel. In order to perform every activity in which they participate – talking, walking, sitting, training, etc., we must provide them with a rich supply of oxygen.
For this reason, during training, breathing should be one of the main focuses of the trainee.
- improves endurance
- promotes faster recovery after high-intensity training
- facilitates weight lifting
What does proper Breathing mean?
Whether you are training or just resting, the best method of breathing is with the diaphragm, a muscle located between the chest and abdomen that dilates the lungs so that breathing can take place.
Diaphragmatic breathing is the most effective method of obtaining oxygen in the body. It is a slow and deep inhalation through the nose or mouth, filling the abdominal area with air and slow exhalation, in which the abdomen falls.
During training, breathing with a diaphragm can improve your posture and endurance and ensure that you breathe deeply enough to supply the muscles with the necessary amount of oxygen. This reduces the risk of premature fatigue and prevents common daggers and cramps during exercise, which usually occur as a result of improper breathing.
Each inhalation and exhalation changes the volume of the lungs, and this in turn changes the position of the chest, ribs, shoulders, and internal abdominal pressure. This is one of the reasons why the way you breathe affects how easy or difficult it is to do the workout.
Diaphragmatic breathing can be practiced as follows:
- lie on the floor and place one hand on your chest and the other on your stomach
- start inhaling and exhaling slowly, paying attention to whether your chest or abdomen is lifting, or both
- when you breathe with the diaphragm only the abdomen rises and contracts
- focus on this and try to take 10 deep breaths and exhales, lifting only the abdomen.
Breathing during exercise should be consistent with the type and intensity of exercise performed.
How to breathe during cardio Training?
In aerobic exercises, such as running, cycling, cross trainer and other types of cardio training, the main priority of the trainee is to breathe rhythmically. This means taking equal and measured breaths.
The more rhythmic the breathing, the more nitric oxide will enter the body – a substance that helps dilate blood vessels and increases the blood flow of oxidized (oxygen-rich) blood to the heart. In addition, rhythmic breathing ensures that muscles already tired during training receive the oxygen they need to keep working.
Rhythmic does not mean slow. If you breathe slowly and calmly, the body will not be able to get enough oxygen and accordingly you will not be able to perform the exercise. In fact, there is no golden rule that determines exactly how to breathe during aerobic exercise, but most athletes use the strategy of inhaling / exhaling once every two steps. This rhythm is known as a 2: 2 bar – you take two steps while inhaling and two more – while exhaling.
How to breathe During strength Training?
Proper breathing does not only affect aerobic exercise. Controlling breathing during strength training can improve endurance and facilitate weight-bearing exercises.
Anyone who lifts weights has probably heard the rule of exhaling during the positive part of the exercise (lifting itself) and inhaling during the negative part (when lowering the weight). When lifting from a bench press, for example, this looks like this – slow and prolonged exhalation when lifting the bar and inhaling at its maximum lift or at its controlled lowering back.
Don’t hold your breath! This can cause an increase in blood pressure and even a seizure. You also need to allow your body to get enough oxygen between sets. After the end of each series you will probably breathe quite fast and hard. Take time to rest until you start breathing normally and then move on to the next series.
How to breathe during yoga Training?
Yoga usually relies on deep and prolonged inhalation and exhalation. It is believed that this improves the range of motion and relieves tension. It is recommended that each inhale and exhale during yoga last 4-5 seconds.
How to breathe during Exercise with your own Weight?
As already mentioned, breathing during training is usually associated with inhalation in the passive phase and exhalation during the effort phase. For proper squats, for example, you should inhale as you descend and exhale as you stand up.
The push-ups are performed by inhaling when bending the elbows and lowering and exhaling when returning to the starting position. It is similar with abdominal presses – air is taken before lifting the body from a lying position and exhaled at the time of contraction.
Breathing through the mouth or Breathing through the Nose?
Several studies have been conducted on which is the best method of breathing during exercise, but the results do not give an accurate answer. Most experts recommend breathing through the mouth simply because it is easier. Breathing through the nose during exercise only unnecessarily complicates the process.
Other experts say that nasal breathing has its benefits, including saturating the blood with carbon dioxide, warming the air before it enters the lungs, and reducing the risk of ingesting allergens and bacteria.
The best option, especially for cardio training, is deep inhalation through the nose and exhalation through the mouth. This provides the maximum amount of oxygen when inhaled and more carbon dioxide is exhaled.
Proper breathing techniques are an essential part of conducting effective training – they provide the oxygen needed by the body to perform its functions. When you breathe properly, the lungs expand when inhaled and oxygen passes into the blood and from there to all organs. These processes cannot occur effectively with shallow breathing, as a result of which the body gets tired more easily.