Proper breathing during exercise is just as important as the warm up and cool down. Breathing incorrectly while resistance training can cause an increase in blood pressure, hernia and blood vessel strain. You can also impair your ability to have a good resistance training workout. When using resistance machines, keep a few simple breathing tips in mind to reap the maximum benefit of every workout.
Chest Press
Step 1
Adjust the seat setting to accommodate your height. Ensure that the handles on the chest press machine line up at nipple level. Select the desired weight to lift. Place your back up against the back pad.
Step 2
Exhale, extend the elbows, and press the handles out away from you. Extend the arms to the point just before locking out your elbows.
Step 3
Inhale, bend the elbows, and return the handles to starting position without allowing the weight stack to touch.
Step 4
Exhale and push the weight stack out away from you again.
Step 5
Repeat this bending and extending of the elbows for the desired number of repetitions.
Leg Press
Step 1
Select the desired weight to lift on the leg press machine. Slide the seat forward or back to accommodate your height. Place your feet up on the footplate, hip-distance apart. With the proper adjustment, your knees should be bent to 90 degrees with the knees and ankles in a straight line. Place your back up against the back pad.
Step 2
Exhale, extend the legs, and push the weight stack away from you. Extend your legs just before the point where the knees are locked out.
Step 3
Inhale, bend the knees, and return the weight stack to starting position without letting the weight stack touch.
Step 4
Exhale and push the weight stack away from you again.
Step 5
Repeat the bending and extending of the knees until the desired number of repetitions is complete.
Lat Pull Machine
Step 1
Adjust the roller pad to rest comfortably across the thighs. Select the desired amount of weight to lift. Grasp the lat pull handles with the arms wider than shoulder-width apart.
Step 2
Lift the chest up toward the ceiling. Exhale, bend the elbows, and pull the lat pull bar to the top of the chest.
Step 3
Inhale and slowly return the bar to starting position with the arms extended.
Step 4
Exhale and pull the bar back down to the chest.
Step 5
Repeat this bending and extending of the arms until the desired number of repetitions is complete.
Tips and Warnings
- Exhale through pursed lips. Inhale through the nose. Use diaphragmatic breathing when exercising. Fill the belly with air on the inhalation and empty the belly with exhalation.
- Avoid holding your breath during any portion of lifting weight. Individuals with high blood pressure should lift weight with caution.
References
- "ACSM's Resource for the Personal Trainer 2nd edition"; American College of Sports Medicine; 2006
- Mayo Clinic: Weight Training: Do's and Don'ts of Proper Technique
