Weightlifting is considered an anaerobic activity. It requires a short burst of energy that may raise your heart rate but does not last long enough to be considered an aerobic or heart-healthy workout. However this does not mean that oxygen is not important during exercise. In fact proper breathing during your resistance workout can improve your exercise session and your results.
Oxygen and Your Body
Oxygen is needed to supply your body with necessary nutrients and keep it functioning properly. Without an adequate supply of oxygen you may feel dizzy, light-headed and ill. Oxygen deprivation can lead to blackouts or death. Even though resistance training occurs using short bursts of time, oxygen is needed to fuel your muscles and remove waste, such as lactic acid, that can build up in the tissue. Proper breathing is essential.
Breathing During Weightlifting
The National Strength and Conditioning Association recommends maintaining a consistent breathing pattern without holding your breath during resistance training. As you exert or contract your muscles you should exhale. This will aid in getting past the sticking point which is the most strenuous part of the lift. As you lower the weight or lengthen your muscles back to the starting position you should inhale. The general population to hold their breath while exercising, the NSCA recommends.
Valsalva Maneuver
There are exceptions to holding your breath when resistance training. If you are an experienced and well-trained athlete you may be advised to perform the valsalva maneuver during a lift or exercise. The valsalva maneuver is used during structural lifts such as a squat or deadlift. In this technique air is kept from escaping the lungs and the muscles of the abdomen, as the rib cage contracts and creates rigid compartments of liquid in the upper and lower torso. This maneuver aids in supporting the torso for heavy loads and should only be performed under supervision by trained athletes, states the NSCA.
Considerations
How you breathe during weightlifting is very important especially if you have a medical condition. Exercise raises your heart rate and blood pressure. Proper breathing helps control both of these factors so that you do not strain your heart. It can also aid in thermo-regulation so that your body does not overheat during a workout. If you are unsure of your breathing during exercise consult a fitness professional to answer your questions and give you guidance.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- Low Fat Lifestyle: Exercise
- Bodybuilding.com: Training Tips that Really Work
- Weightlossforall.com: Breathing Properly During Exercise
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