An overlooked topic for many novice athletes is breathing in fitness. This is essentially the simplest way to be able to train harder quickly, as breathing partly determines how much oxygen can be transported to the muscle cells. Additionally, proper breathing puts less pressure on your lungs, which can lead to better performance.
Breathing in Fitness
Before starting with the fitness exercises, it is wise to begin with a warm-up. This warms up the muscles in your body, increases heart rate and blood circulation, and gets your breathing going. Then, when you start the exercises, it is good to determine the starting position for each fitness exercise. In principle, you exhale during the exertion phase and inhale when returning to the starting position. Therefore, start the first set with light weights so you can focus on execution, muscle contraction, and breathing.
Proper Breathing in Fitness
When you start a fitness exercise, focusing on proper breathing is essential. First, take a good breath in. During the concentric phase, exhale until you reach the highest point. Then, as you lower the weight, known as the eccentric phase, back to where you started, inhale again. For example, in bench pressing, the breathing is as follows.
- Lie down on the fitness bench.
- Grab the barbell with both hands.
- Lift the barbell slowly and inhale.
- Push the barbell away from you and exhale throughout the movement.
Incorrect Breathing
If you breathe incorrectly during fitness, it can cause several problems. It can be dangerous for the heart, and you may become fatigued more quickly, limiting your ability to train intensively.
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Risk for the Heart
If your breathing is incorrect and it blocks, it is called a Valsalva maneuver. This puts pressure on the heart. If you already have heart problems, this blockage of breathing can pose risks. Therefore, it is important to first inform your doctor if you are planning to start strength training if you already have heart issues. For healthy individuals, this poses fewer risks.
Fatigue Due to Incorrect Breathing
Incorrect breathing results in less oxygen in your body, causing your body to use up the available oxygen more quickly. The longer you hold your breath, the quicker you'll experience fatigue. After all, the muscles are working hard during repetitions and need oxygen to function. Proper breathing provides the muscles with enough oxygen to sustain the movement for longer.
Tips for Breathing in Fitness
Never hold your breath. This can result in your body receiving too little oxygen and can lead to dizziness and fainting.
A good tip to control your breathing during strength exercises is to count your reps (repetitions). You will automatically exhale during the exertion phase and inhale as you return to the starting position.
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