How to breathe during exercise – all about proper breathing during exercise. Consequences of improper breathing and the benefits of proper.
Correct and experienced coaches first of all teach athletes the two whales on which the whole training is based – the right technique and the right breath. These are the two conditions whose fulfillment is indisputable. It is a priority in 100% of cases, regardless of the peculiarities of movement and sport .
Ukraine , Ukraingate , 27 , January , 2022 | Sport
Unfortunately, many trainers, especially when it comes to fitness instructors in the gym, not only do not insist on learning proper breathing in gym visitors, but also make a number of mistakes.
Of course, one can blame other people’s negligence for this, but it will do no good. But understanding how to breathe during exercise – quite. This is what this article will be about.
Consequences of improper breathing during exercise
In yoga, the development of breathing and breathing practices are the basis of the basics is not accidental. This is critical for the health of the body, the normal functioning of all organs and systems. Cardiovascular system is particularly affected by bad breath, so it is not surprising that according to statistics, it is associated with the highest mortality in the world.
Improper nutrition and breathing do their job.
In sports, the situation is a little different, as the concept of effectiveness is added to the issue of health. Gaining shortness of breath while jogging, the athlete will no longer be able to qualitatively and quickly cover the distance. The same goes for martial arts, cyclic sports and of course bodybuilding.
What are the risks of not getting proper breathing during exercise?
Increased blood pressure, hypertension, hypertensive crisis (in case of exacerbation of existing problems with the cardiovascular system);
Vascular compression;
Physical injuries.
The last point refers to exercises where it is very important to keep the air in the lungs while performing the movement. For example, when performing a leg press.
Another example is twisting, where on the contrary you need to exhale as much as possible at the peak point to contract the muscles more.
It is important to remember that the technique of many exercises initially implies that the lungs are filled with air, which creates additional resistance and, as a result, no injuries. Violation of this condition can lead to negative consequences.
How to breathe properly during exercise
The first thing to remember – you can not breathe shallowly. The diaphragm must work, so this breathing is called “breathing through the abdomen.” This will develop breathing and will avoid situations where the exercise ends due to shortness of breath.
Elsewhere, it’s important to remember a few basic rules about breathing:
In all exercises before the beginning of repetition there is a breath;
During the most difficult phase of movement, exhalations should take place to avoid stress (extremely harmful phenomenon);
Inhale again at the peak point, and exhale after passing the negative phase and returning to the starting position.
These are ideal conditions that are not always met. Often there are delays in breathing, or exercises where the main movement occurs in one phase of inhalation and exhalation.
From this follows one simple rule – you need to breathe as required by a particular exercise, because of all the rules there are exceptions and in some cases, even a perfectly worked out breathing pattern will not be entirely acceptable.
It is also important to remember the important features of respiratory control:
It is not necessary to consciously adjust the breath to the movement and vice versa
This often leads to errors in technique or breathing. Breathing and movement should be completely natural, as if you raise both hands in front of you at the same time. This can be achieved only after a certain time, when the movement and breathing will be worked out to the reflex level.
You need to breathe fully, but not deeply
Trying to inhale as much air as possible before performing the movement will be no less harmful than shallow breathing.
In movements that expand the chest, first there is always inhalation, and then exhalation
For an example of the last point it is possible to take distribution with dumbbells where it is necessary to part hands after an inhalation, and to reduce on an exhalation. Try to do the opposite without the use of dumbbells and you will feel how “sag” muscles and body when the lungs are not filled with air.
The benefits of proper breathing during exercise
Now let’s talk only about performance. You should already be aware of the dangers of bad breath.
source : Ukrgate