Should I inhale or exhale during centrifugation? Should we hold our breath or not? Post-it notes | What is breathing? The main function of breathing is to exchange gas with human body, provide oxygen necessary for tissue metabolism, and at the same time discharge carbon dioxide produced by tissue metabolism. When gas enters and exits, it can not only help stabilize the acid-base balance of the body, but also let the body heat generated by strenuous exercise be discharged from the body through the breathing process to cool down. Breathing is simply divided into two types: shallow chest breathing and deep abdominal breathing. When inhaling, the chest expands upward and outward, allowing a large amount of gas to enter the upper part of the lungs. This is chest breathing, which is usually a breathing pattern when your body needs a lot of oxygen after exercise. Abdominal breathing is when inhaling, the abdomen expands and the diaphragm drops. Because this way of breathing consumes little energy, and it can strengthen the ventilation of the lower lung and give it enough oxygen, it is suggested that abdominal breathing should be used to improve the oxygen exchange in the body instead of strenuous exercise in daily life. (Source: Wikipedia)
Three methods of breathing during weight-bearing training The human body needs 200 ~ 300ml of oxygen per minute to maintain metabolism in the body. With the increase of exercise and muscle activity, the amount of oxygen needed by the body also increases. As far as respiratory function is concerned, the corresponding exercise ability is at least 10 times that of the human body in a quiet state! So, you know how important breathing is to the process of exercise. Therefore, in order to make weight-bearing training play a better role, it is necessary to know the following three common breathing methods for fitness under different movements.
To make weight training better, you can use three breathing methods commonly used in fitness. Breathing method 1 synchronous breathing method You make a breathing cycle every time you do an action, so that breathing can be completed in the action. This is the so-called synchronous breathing method. This way of breathing can be divided into two different inspiratory and expiratory sequences: heavier load and lighter load. If it is a heavy-load training project, such as bench press, supine bird, etc., when it is necessary to fix the shoulder strap and chest and abdomen, you can hold your breath instantly, exhale quickly when the muscles contract, and inhale slowly when the muscles stretch. On the other hand, if it is dumbbell bending, bird standing, etc. These are all light load or concession training movements, and the quick and powerful inhalation and exhalation are slow and long. Simply put, it means exhaling to the heart when the load is heavy and inhaling when the load is light.
Breathing method 2 Breathing method in different parts As long as the breathing frequency is not equal to the number of exercises, we call it breathing method in different parts, which is gradually carried out during exercise. It is also divided into two modes, such as warm-up exercise before training. When you are light and fast, do several actions in one breath, and then do several actions in one breath, such as push-ups. The other is the breathing method used when approaching the overload, that is, breathing several times at a time, taking deep breaths for 2~3 times before the action starts, and inhaling at the beginning of the action until the action is in place or the contraction reaches the peak, such as barbell squat, leg push and other heavy-load and heavy-weight sports.
Breathing method 3 Free adjustment breathing method The last breathing method is to use free breathing adjustment method when training with less intensity, that is, inhale when the chest and lungs are expanding and exhale when the chest and lungs are in a compressed position, so that the lungs will not be compressed or hold their breath. Usually this breathing method is used when jogging or lift heel exercise.
Each breathing mode will correspond to the training mode, intensity, weight and frequency! Be careful of the phenomenon of hard work. Do you often take a deep breath unconsciously, then hold your breath and exhale hard? This is the so-called "Valsalva action" in medicine, which usually happens when our whole body is trying to make contributions. For example, constipation, squatting in the toilet or lifting heavy objects will occur in daily life, and squats and hard lifts will also occur during fitness. These all need to stabilize the trunk and do heavy movements of 1RM. At this time, we will automatically hold our breath and let our bodies concentrate on their efforts. In clinical medicine, such actions will increase the pressure in the chest cavity and make the core and spine of the body more stable, but at the same time, it will also cause excessive pressure in the chest cavity and a rapid rise in blood pressure, leading to a series of hemodynamic changes in the heart and blood vessels, and then appear dizziness, hypotension and other uncomfortable symptoms. Although holding your breath for a long time will cause some of the above symptoms, some medical research reports point out that Valsalva maneuver is one of the self-help steps to relieve angina symptoms. As long as you hold your breath for a short time (basically no more than 2 seconds), it is still a safe state for our human body. After all, we will have similar actions in our daily life. It is suggested to avoid the training method of holding your breath for a long time and learn to cooperate with normal breathing control.