Breathing properly during very strenuous exercise improves performance, burns more fat and prevents hyperventilating or cramping according to Stew Smith, a former Navy Seal and fitness correspondent for Military.com. Strenuous exercise means different things to different people but generally includes any aerobic activity where you reach peak cardiovascular exertion. Other strenuous exercise includes weight lifting at maximum weights. Learning proper breathing takes practice to properly time inhalation and exhalation.
Step 1
Practice diaphragmatic breathing, which is the most efficient method of breathing according to the Cleveland Clinic. Diaphragmatic breathing is identified by inhaling through the nose with your abdomen expanding. Exhale through your mouth.
Step 2
Learn to breathe rhythmically based on the activity to prevent underoxygenation or hyperventilation. For runners, Smith recommends a 3-2 ratio of inhaling to exhaling based on steps. This means as you run, you inhale deeply on the left, right, left foot hitting the ground. Exhale completely on the next right then left footsteps. Other sports, such as cycling, can use the same ratio but translated to foot rotations or time.
Step 3
Exhale on exertion when doing nonaerobic activities such as weight lifting or pushups. This means you inhale squatting down and exhale completely when pushing yourself up. The same applies to the bench press where you inhale bringing the bar to your chest and exhale when pushing it back up.
Tips and Warnings
- Proper oxygenation of the muscles reduces carbon dioxide released during exercise, as well as lactic acid production and accumulation in the muscles. According to Smith, proper hydration and oxygen consumption improve fat metabolism.
