You should exhale during the exertion phase of a strength exercise and inhale during the recovery phase.
Breathing Techniques for Strength Training
Proper breathing is crucial during exercise, especially strength training. It helps provide oxygen to muscles, stabilizes your core, and enhances performance. Based on the information provided, here's a breakdown of how to coordinate your breath with your movements:
- Concentric Phase (Exertion): This is the part of the exercise where you are working against resistance.
- Action: Exhale.
- Purpose: Exhaling during the exertion helps to stabilize your core and allows you to exert more force.
- Example: When performing a shoulder press, you should exhale as you push the dumbbells overhead.
- Eccentric Phase (Yielding): This is the phase where you are controlling the movement as the muscles lengthen.
- Action: Inhale.
- Purpose: Inhaling as you lower the weight ensures you are getting enough oxygen to your muscles and are prepared for the next exertion.
- Example: When performing a shoulder press, inhale as you lower the dumbbells back down.
Practical Applications
Here's a table summarizing the breathing pattern for various strength exercises:
| Exercise | Concentric Phase (Exhale) | Eccentric Phase (Inhale) |
|---|---|---|
| Shoulder Press | Pressing the weight overhead | Lowering the weight |
| Squats | Standing up | Lowering into a squat |
| Push-ups | Pushing up from the floor | Lowering to the floor |
| Bicep Curls | Curling the weight up | Lowering the weight |
| Bench Press | Pushing the bar up | Lowering the bar to chest |
Why This Matters
Following this breathing pattern is key because it:
- Stabilizes Your Core: Exhaling during the exertion helps engage the core muscles, providing stability and reducing the risk of injury.
- Improves Performance: Proper breathing can improve your strength and endurance during exercise.
- Prevents Lightheadedness: Holding your breath during exercise can lead to dizziness or lightheadedness; controlled breathing prevents this.
- Optimizes Oxygen Delivery: Breathing in and out correctly will help maximize oxygen to working muscles.
By focusing on coordinating your breath with the movement, you can enhance your workouts and prevent common breathing mistakes. According to Marcel, you should always exhale during the concentric part (the effort) of strength moves and inhale during the eccentric (yielding) part.
