Breathing During Strength Training
May 3rd, 2007 by Chris
Many of us have had the experience of going to the gym and watching others workout on the weight machines. They begin by taking a deep breath in, then lifting the weights as fast as they can. Maybe you have watched their face turn red, then blue, while they continue to move as fast as they can. Even though they may be doing something, they are actually not exercising effectively.
If you are beginning any type of exercise, there are general rules to follow. One of these is breathing during strength training. Not only will this keep the oxygen flowing through your body and not cause your face to turn blue, but it will also help you to reach your goal quicker and without as much pain. Not only is breathing effective in supporting your workout, but it can also prevent complications and injury.
The main reason why breathing is enforced for strength training is because it allows you to stay relaxed. In return, your muscles will have the ability to work properly, which maximizes your exercise abilities. When you hold or force your breath, it increases the pressure in your internal system. Your abdomen and thorax will be the first to feel this increase pressure. This then moves to increasing your blood pressure quickly.
If you don't catch your breath soon enough it can lead to severe problems during or after your workout. You may begin by feeling dizzy or faint while you are working out. If you begin to feel this, make sure that you stop lifting and give your body time to catch its breath again. If you continue to hold your breath during strength training, it may cause pain, headaches, and can even lead to a stroke.
If you don't want to have any health problems from a workout, you will want to begin by learning how to breathe properly. It is best if you breathe while you are exercising like you would normally. This means that you should stay relaxed and keep a natural flow of your breath. If you don't, it will cause the pressure of the air to continue to aggravate your body.
From here, you will want to breathe through your nose and out through your mouth. The main reason for this is that your mouth will allow all of the air to move out of your system. If you breathe through your nose, it can still cause the pressure of the air to remain internal. Along with this proper breathing during strength training, it is also recommended that no extra noises are made. Things such as grunting, moaning or groaning can add pressure back into your internal system.
One of the known benefits of breathing properly during your training is that it allows the weights to do the job that they are supposed to. Your body won't have to focus on trying to find extra internal oxygen. Instead, it can focus on building your muscles while it is relaxed. Beginning with the proper breathing will help your body to not have to work as hard with the training that you are doing.
If you do feel yourself holding your breath or forcing your breath, you will want to reverse the process while you are strength training. Over breathing is preferred from not breathing enough. You may feel some dizziness from this; however, it will not result in the same complications that would occur if you were not breathing at all.
The main rule to follow when you are strength training is to simply not hold your breath. Even though you may be testing the limits of your body and your muscles, it is not a breath taking event. Staying relaxed while you strength train will allow your body to focus on increasing muscle strength, instead of pressuring other areas of your body. No matter how much weight you can carry, remember to do it without holding your breath.
