Learning how to breathe properly while weight training is a vital part of any healthy exercise routine. In fact, Bodybuilding.com notes that it is just as important as learning safe exercise technique and lifting the proper amount of weight. Proper breathing doesn’t just benefit your workout; it also helps decrease your risk of serious injury during your weight-lifting routine.
Breathing properly during your weight-lifting routine helps prevent dizziness. Contracting the respiratory muscles also helps you support heavy weights and keeps your body stable during your routine. Proper breathing also boosts your athletic performance and supplies your muscles with the oxygen needed to grow and repair. Because the body needs oxygen in order to burn fat, proper breathing also aids in fat burning.
Breathe out during the exertion -- or effort -- part of the exercise, such as when pulling, lifting or pushing. For example, exhale when you crunch up during a situp or when you pull your body up during a chinup. Breathe in as you slowly lower the weight and bring your body back into the starting position.
When in doubt, just remember to exhale during the exertion portion of your weight-lifting routine. Inhale at the top of your lift, especially if you are doing isometric exercises, where you hold the contraction for an extended period of time. Keep the muscles in your lower back and abdominals engaged throughout your weight-lifting routine to encourage healthy breathing and protect your spine.
Failing to breathe properly, such as breathing in short, quick breaths, increases your body’s production of lactic acid and speeds up your heart. It also decreases your exercise endurance, which can slow down your routine or force you to stop prematurely. Failing to exhale during the exertion part of weight lifting can lead to serious injury such as blood vessel strain, hernias and high blood pressure.
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