The importance of proper breathing during exercise cannot be overstated. Failure to breathe properly will not only cause your workout to suffer, it’ll cause you to suffer too. Adequate oxygen is absolutely necessary to provide your muscles with enough fuel to endure a strenuous workout. Not only that, oxygen is a critical part of the fat burning process. Without it, the body begins producing excess carbon dioxide, resulting in fatigue, loss of endurance and impaired fat burning. Fortunately, learning to breathe correctly isn’t hard. Here’s how
Breathing While Lifting
Proper breathing while lifting is easy to learn: inhale on the eccentric, exhale on the concentric. Imagine performing bench press — you inhale while you lower the weight and exhale when you push the weight back up. Always be sure to breathe using your diaphragm, taking deep breaths that cause your stomach to expand.
Actively breathing with your diaphragm will create tension in the abdominals, providing stability and support for your lifts. Without proper abdominal support, you run the risk of overstraining the back muscles, leading to potentially debilitating injuries. Remembering to structure your breathing this way will not only help you move more weight, it will reduce your chance of suffering an injury.
Breathing While Running
Proper breathing while running is a bit more difficult to master. With practice, you’ll notice better endurance, faster speeds and less lactic acid buildup in your muscles. Excess lactic acid is what causes the burning sensation you feel when your muscles become fatigued. No one really enjoys feeling like their muscles have caught fire, right? Fortunately, there’s an easy fix.
Experts recommend breathing in a 3:2 ratio when running, meaning inhale for three strides, exhale for two. Be sure to take full breaths, deep enough to allow your diaphragm to expand when you inhale. This will bring adequate oxygen to your muscles while helping to clear excess carbon dioxide from the body. To master this breathing technique, you may have to slow down your pace a bit, but once you get the hang of it, you’ll notice a huge improvement in your running.
Try out these breathing techniques at PumpFit Club in Fort Lauderdale! Our high intensity interval training (HIIT) classes require you to exert an immense amount of energy in a short amount of time. With controlled breathing, you can not only make it through the workout but conquer it! Join us for an intense workout today! Contact us and discover how you can get your first class free!