Resistance training, or strength training, is an essential part of a well-rounded exercise plan. It can increase your strength, lower your body fat, raise your metabolism and make daily life easier, according to the American College of Sports Medicine. Technique is an integral part of strength training and proper breathing during lifts is essential.
Exhalation
The toughest part of a lift, where you are exerting the most force against the weight, is known as the sticking point, according to the National Strength and Conditioning Association. It is also known as the concentric part of muscular contraction, when the muscle is shortening against the object you are trying to lift. During this phase of a lift you want to exhale through the exertion.
Inahalation
Inhale once you pass the sticking point. This is during eccentric contraction, when the muscle is lengthening back to normal. It is also the portion of the lift where you are moving back to the starting position before beginning another repetition. This inhalation helps relax your muscles and prepares you for the next repetition and exertion.
Valsalva Maneuver
The Valsalva maneuver is for experienced athletes or those who are well-trained. It is used during structural exercises that stress the vertebral column with high loads. It can help you maintain proper alignment and support the vertebral column during the lift. When performing the Valsalva, you close your glottis, which traps air into your lungs and prevents it from escaping. This creates rigid compartments of air and fluid in the torso that supply the support during vertebral-loading lifts.
Considerations
Holding your breath during exercise is not advised unless you are well-trained and performing a lift that benefits from the Valsalva maneuver. Holding your breath can raise your blood pressure and heart rate and cause you to become dizzy or light-headed. Instead, breathe through the entire movement in a steady, controlled manner. Match your breathing to the exercise to help with technique and performance. Stop exercise at any time if you start to feel pain, nausea or lightheadedness.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Women's Heart Foundation: Strength Training for Women
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