When teaching weight training techniques, mastering breathing correctly is crucial as it significantly impacts technique and training outcomes. Proper breathing not only enhances performance but also reduces the risk of injury.
Weight training exercises involve two primary phases: the positive and negative phases. How are these phases differentiated?
Typically, the positive phase occurs when overcoming resistance or weight, while the negative phase involves returning to the starting position to begin overcoming resistance again. However, this can vary based on the specific exercise, as different lifting techniques may alter the sequence of positive and negative phases.
For instance, in a barbell bench press:
- Positive phase: When pushing the barbell upward.
- Negative phase: When lowering the barbell to the chest.
In this scenario, inhaling during the negative phase (lowering the barbell) and exhaling during the positive phase (pushing the barbell up) is advisable.
Importance of Breathing Correctly
1. Enhanced Performance: Mastering correct breathing optimizes muscle oxygenation, enhancing endurance and overall performance during workouts .
2. Reduced Risk of Injury: Controlled breathing stabilizes the core and spine, lowering the likelihood of injuries .
3. Prevention of Blood Pressure Spikes: Holding breath during weightlifting can spike blood pressure significantly, posing risks. Exhaling during exertion helps prevent such spikes .
Practical Examples
- Squats: Inhale during descent (negative phase) and exhale during ascent (positive phase).
- Deadlifts: Inhale while lowering the weight (negative phase) and exhale while lifting it (positive phase).
Common Errors
Many individuals, especially novices, tend to hold their breath while lifting weights, which may lead to dizziness or fainting. Additionally, improper breathing during weightlifting can elevate the risk of internal bleeding due to excessive pressure .
References:
- “The Importance of Proper Breathing During Strength Training” – Healthline. Available at: Healthline
- “Breathing Techniques for Weight Lifting” – Verywell Fit. Available at: Verywell Fit
- “Weightlifting and Blood Pressure” – Mayo Clinic. Available at: Mayo Clinic
- “Proper Breathing During Exercise” – American Council on Exercise. Available at: ACE Fitness
