The best breathing techniques for training to get better results

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Practicing proper breathing techniques is essential when it comes to exercising. Eat this, not that! contact Dr. Mike Bohl, Director of Medical Content & Education at Ro and certified personal trainer, who tells us that not only does breathing bring fresh oxygen into your body for your tissues, but it also helps get rid of a waste product, carbon dioxide. . We are here to share the best breathing techniques for training to help you achieve better results. Continue reading to learn more.

The way you breathe is an impressive indicator of how your workout is going.

male runner demonstrating the best breathing techniques for training

Dr. Bohl tells us that the way you breathe is actually a great indicator of how your workout is playing out. For example, if you reach a point where your breathing rate escalates making it difficult to talk easily with your training buddy, Dr. Ball explains, “You’ve reached something called ventilatory threshold 1 (VT1). VT1 is the point at which your body burns an equal mixture of carbohydrates and fat as fuel sources.” He adds, “If you get to a point where you’re breathing so hard that speech becomes almost impossible (except for 1-2 words), you’ve reached something called ventilatory threshold 2 (VT2). VT2 is the point at which the body burns almost entirely glucose for energy.”

Related: What Happens to Your Body When You Work Out 7 Days a Week

Diaphragmatic breathing or “stomach breathing” is the correct breathing technique.

Diaphragmatic breathing

Diaphragmatic breathing

Proper breathing technique revolves around diaphragmatic breathing. Some people refer to this as “stomach breathing.” Diaphragmatic breathing involves using your diaphragm to inhale and exhale, rather than primarily using accessory breathing muscles, such as your throat muscles. Dr. Bohl notes, “It’s normal to use additional muscles for breathing if you’re breathing heavily because you’re short of breath.” He adds, “proper breathing technique can help you maintain proper posture and move air in and out of your lungs efficiently.”

Usually, we “breathe through exercise” when we train. Dr. Ball explains, “When participating in resistance training, exhale during the concentric phase (when you lift the weights) and inhale during the eccentric phase (when you bring the weights back down).

Related: 6 Unhealthy Workout Myths You Should Stop Believing, Says Expert

Performing the Valsalva maneuver can be beneficial when lifting heavy weights.

woman performing kettlebell swings, demonstrating the best breathing techniques for training

woman performing kettlebell swings, demonstrating the best breathing techniques for training

Some people may “suffer” when performing an exercise—especially if they lift heavy weights. “Bearing down” is also known as the Valsalva maneuver. This happens when you try to exhale against a closed tongue, “so no air actually comes out,” Dr. Bohl explains. He shares, “Doing the Valsalva maneuver increases the pressure inside the chest, which can help stabilize the spine and make it easier to lift very heavy loads,” adding, “However, it should not be done for long periods of time and should not ” To be done by people with certain chronic conditions (such as high blood pressure), as it reduces blood flow back to the heart, increases blood pressure and can cause dizziness and lightheadedness.”

The box breathing method can provide total relaxation.

woman doing breathing exercises before workout

woman doing breathing exercises before workout

There are no specific breathing techniques to practice after a workout. However, when preparing for exercise, Dr. Bohl says paying more attention to your breathing can be beneficial. Consider the box breathing method for total relaxation. To do this, inhale and hold for a period of four seconds, then exhale and hold your breath for a period of four seconds, then repeat.

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