In the modern world, it is very important to take care and monitor your health. Nutrition advertisements and gyms surround us everywhere. But how rarely can we see information about the importance of proper breathing during exercise. In the article we will consider almost all methods regarding various types of physical activity.
A common mistake visitors to the gym
Proper breathing during exercise is considered an essential component. This is especially true for high loads. Proper breathing will help the body carry the load easier, and exercise will give maximum effect.
Of course, people who play sports professionally are familiar with proper breathing. But the bulk of the visitors who come simply to regular classes are even unfamiliar with the concept of the correct breathing technique. Some may have heard of this, but did not attach importance. The rest consider it a meaningless occupation, others simply forget.
It is important to understand that proper breathing is one of the important components to get the most out of your workouts.
Simple rules for everyone
Proper breathing during exercise should be even and deep. Try to train him daily, it will be easier for you. Subsequently, it will become a habit.
It is important to understand that when you breathe superficially at rest, this is the norm. But if such breathing is accompanied by physical exertion, then you can expect:
- jumps in blood pressure;
- violation of heart rate;
- short-term loss of consciousness due to lack of oxygen.
Main technique
Proper breathing during exercise requires automatism. To master the technique, you must clearly follow several rules:
- Breathing should be done with the diaphragm, not the chest. That is, you should practically breathe in your stomach.
- Inhalation is through the nose, and exhale through the mouth. There is breathing on inhalation and exhalation exclusively through the nose. But these are certain types of physical exertion, we will consider them further.
- Performing any exercise, you must transfer the exhalation to the part in which the muscles are as stressed as possible.
- Do not hold your breath in any case!
If you work out with a trainer, then consult with him before starting the exercises. He will give you the right advice on breathing during physical activity.
Strength and breathing
Beginners need to inhale and exhale in this way: "fuhhhhhh", in no case not holding their breath. In this matter, it is important not to overdo it. Try to breathe quietly, but correctly. If you are doing exercises with very large weights, then the main effort should be on the exhale. When exercising with free weight, you can breathe measuredly.
When lifting dumbbells and weights, it is necessary to inhale the air with bent arms, and the exhalation should occur at the time of raising the inventory.
Some adhere to the theory that it is necessary to hold your breath. This is a pretty controversial issue. After all, proper breathing during exercise is characterized by the implementation of the appropriate technique. And holding your breath can lead to jumps in blood pressure, especially for those who have problems with this.
When pushing up, try to observe the respiratory regime as follows:
- inspiration is carried out on straight arms
- exhalation is performed on bent.
Keep your back straight! Muscles should not be overstrained.
Running and breathing
If you are new to jogging, try consulting professional runners for proper breathing. With the help of their instructions, you will soon master this technique.
If this is not possible, then you have to train yourself. The technique consists of two points: two steps on the exhale and two steps on the inhale. Breathing should be measured and smooth. Avoid sharp breaths and exhalations. Of course, at first it will be very difficult to maintain a clear respiratory rhythm. But soon it will become a habit, and there will be no particular difficulties.
Start jogging at a slow pace, as soon as you hone your breathing skills, you can accelerate the pace. No need to sharply switch to higher speeds. As long as the technique of proper breathing is not brought to automaticity, jogging can bring you overwork, not pleasure. Breathing while running should be carried out only with the help of the nose both on inspiration and on exhalation.
If you run on rough terrain, where the path leads uphill, and then down, give preference to "fiery breathing." The principle is that the inhalation is made through the nose, and the exhale is exerted through the mouth: it is somewhat reminiscent of the breath of a dragon.
Basic rules and recommendations for jogging
Proper breathing during exercise takes one of the leading places. It is very important to observe the technique and bring its level to automatism.
In addition, there are several additional rules:
- In no case do not chew gum during physical activity.
- If you feel that your breathing quickens and there is a feeling that you are not enough oxygen, urgently stop the session. Perhaps this is a high load for you and it requires immediate adjustment.
- Jogging must always start from short distances. Do not set sky-high goals.
- If you feel pain or tingling in your side while jogging, you need to slow down. And the best thing is to walk, and then you can continue to run again.
- Do not stop at the end of your workout. Better walk at a slow pace. This will help restore breathing. In addition, it is necessary to take a few deep breaths through the mouth and nose.
How to cope with shortness of breath?
Despite proper breathing during exercise (squats, push-ups, lifting dumbbells, etc.), we can still experience shortness of breath.
Consider a few rules that will help reduce it to a minimum.
- Inhale sharply through the mouth. Hold your breath for as long as possible, leaving your mouth open. From the outside, it looks like you are just yawning. With proper breathing exercises, you may find that your waist volume has temporarily increased.
- Then exhale sharply through the mouth.
- Immediately after this, inhale the air in the same manner as described in the first paragraph.
Cardio training
You may notice that short-distance athletes breathe frequently and deeply. Accordingly, if you decide to overcome long distances, you need to breathe very often, while simultaneously observing your breathing. As soon as its speed increases, it is necessary to reduce the speed.
What is most interesting, other cardio training do not have the right breathing formula. Experts in this field advise wards to breathe as they feel most comfortable. If during exercise your breathing quickens and you feel a lack of oxygen, you better stop and take a break, and then choose a lower load for yourself.
Breathing and swimming
The main problem that swimmers encounter in the early stages is exhaling into the water. At first, such a feature seems unpleasant to them. A person may even start to panic and will hold his breath altogether instead of releasing bubbles with his mouth and nose into the water.
Why is it so important to release air into the water when swimming? Any person who does not let out air will get tired after 30 meters if he keeps his head exclusively above the water. In addition, if you do not adhere to the nuances of proper breathing during swimming, you can damage the muscles of the cervical spine and back, which are in tension.
During swimming, it is necessary to fill the lungs with oxygen as quickly as possible. A long exhalation allows you to free yourself from water that has fallen into your nostrils.
Of course, at first it will be difficult to master the technique aimed at proper breathing during exercise. But as soon as you go a long distance without fatigue, you will be pleasantly amazed. And besides this, you will realize that your efforts were not in vain.