Do you know how to breathe correctly while exercising?
THE SIMPLE RULES
NEVER HOLD YOUR BREATH! – the exertion of lifting the weight can cause you to FAINT or KILL you! This is not a joke and should not be taken lightly. PLEASE – BREATHE.
- Inhale when you are controlling the release of the weight.
- Exhale when you are exerting force.
- Your mouth should be almost closed when you exercise. Do not clench your teeth.
- Inhale through your nose. Exhale through your mouth. Pucker and blow.
- Take deep, even breaths to control your rate of breathing. The more control you have over your breathing, the more likely you will breathe correctly.
- Reduce the intensity if you are unable to control your breathing rate or find yourself
- Gasping for air. If you are unable to control your breathing, it means you are working beyond your current endurance level.
- Increase the intensity, gradually, as you gain more control over your breath
WEIGHT RESISTANCE EXERCISE & BREATHING:
In any weight resistance exercise, you will always do three things:
- exert force to fight gravity
- smoothly control the weight back to it’s opposite position
- have a momentary transition period
The examples below indicate during which phase you should be exhaling. It should make common sense;
it is when you are doing the MOST work.
- Bench Press --> pushing bar away from you
- Deadlift --> standing
- Dips --> pushing up
- Military Press --> pushing bar up
- Pull-ups --> raising yourself
- Row --> pulling the weight towards you
- Squat --> standing
As with anything, FORM is critical. Learning the basics includes PROPER
FORM. Please learn how to do things the right way.
And wherever you are exercising, ask questions. The first questions should
be; “How do you know?” ENJOY!
Be sure to check my next blog to learn why I gave the above examples.