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Proper (and Safe) Breathing During Weight Training
Maia Appleby
Weight plate goes up. Weight plate goes down. Weight
plate goes up. Weight plate goes down... When do you
inhale and exhale during a weight lifting exercise, and why
does it matter?
When I begin to work with someone who has never used
weights before, I always give them light weights -
sometimes ridiculously light. One of the dumbest things
you can do is to pick up heavy weights when you're not
sure what you're doing. If you're just beginning a weight
training program, go ridiculously light and perfect your form
and breathing.
Form varies from one exercise to another. In general, you
want to keep everything smooth. Never lock your knees or
elbows. Never let weight plates collide. Do everything
slowly, controlling your motions with the muscles you are
working, rather than letting momentum or gravity take
control. Keep your back straight (unless you're doing back
exercises) and your neck relaxed. I could go on and on.
Form is very important.
Another thing that beginners must learn is how to
breathe. It may seem like a piddly little thing to worry
about, but it really is important.
First and foremost, never hold your breath when you lift a
heavy weight. This could cause a heart attack, a hernia or
a stroke, not to mention dizziness and fainting. When you
strain and hold your breath, your chest is put under so
much pressure that the blood in your veins can't return to
your heart. You should apply this to your life, as well, when
you're moving furniture or whatever else. Always breathe!
The best way to protect your heart from undue strain is to
breathe out as you lift the weight. I tell my people, "Exhale
when you exert." On weight machines, any time the weight
plates go up, you should be breathing out. The only
exception to this is when you're lifting something up over
your head. Many weight trainers feel more comfortable
inhaling while doing shoulder presses and things like that.
You can breathe either way you prefer, in this case.
I have actually seen articles on "fitness" websites telling
people to hold their breath while lifting the weight, because
it increases the amount of force you can exert on the lift.
How irresponsible! These are the guys who take all the
supplements and steroids for the sake of getting bigger.
This type of self-destructive narcissism is just as
dangerous as anorexia nervosa. I don't consider being
unable to scratch one's own neck a signal of great health.
Believe me - breathe properly.
Just the same way, don't hold your breath when you
stretch. Stretching should be a relaxing activity at the end
of your workout. I often call it the "dessert", to the delight
of my fatigued clients. Hold each stretch for ten to twenty
seconds and breathe steadily throughout them, preferably
in through your nose and out through your mouth.
Keeping a healthy flow of oxygen in your bloodstream is
one of the biggest favors you can do for your body. It
improves your body's ability to function in many ways,
ultimately helping you to lose weight. If you make a habit
of breathing the right way from the onset, you'll maximize
the benefits you get from weight training.
About the Author
Maia Appleby is a certified personal trainer and weight loss
consultant at a fitness center in south Florida. For more of
her articles, along with weight loss and fitness tips, news
and resources, visit her website http://www.inch-aweigh.com
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