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| The Road to 100 Fit Tip #15, 2008 —
A Breath of Fresh Air
If you would like to view the video supplement to this fit tip, please
CLICK HERE.
It is important to remember to breathe during each and every repetition when strength training. At no time should you hold your breath as this will not only inhibit muscle contraction but could create a Valsalva effect, which is the increase of intrathoracic (throat) pressure. The Valsalva effect impedes blood flow to the brain and could cause you to black out.
Breathe in through your NOSE and out through your mouth. This will result in deeper breathing as opposed to the shallow breathing that often occurs when you breathe in AND out through your mouth.
There are two basic breathing techniques. The first is the more common single-breath technique where you exhale on the contraction of a muscle or muscle group and inhale on the extension. This is the technique used when training at normal speeds on free weights, pin-loaded machines or cable machines.
The second technique is the double-breath technique. Here you breathe in and out quickly on the contraction and on the reverse motion as well. This technique should be used when performing any type of explosive training such as sports-specific cable training. The reason you use the double-breath technique during explosive resistance training is because it allows you to generate more force.
It is imperative to view the accompanying video to see how to perform these breathing techniques properly. Click here to view. Remember, the video is easy to open, requires no download and will not affect the performance of your computer in any way.
So remember:
- Breathe in through the nose, out through the mouth
- Use the single-breath technique for free weights, pin-loaded equipment, and slow cable training.
- Use the double-breath technique for all explosive training.
If you would like to view the video supplement to this fit tip, please
CLICK HERE.
Answer to last week's fitness quiz:
What is the leading cause of death in the United States?
Heart disease. Almost 700,000 people a year.
Answer to last week's Question of the Week:
What is your pet peeve?(These are REAL people and REAL answers!)
SG: Women that belch
JS: Ending a sentence in a preposition such as "Where are you at?"
This week's fitness quiz:
What are astrocytomas?
This week's philosophical Question: What makes you laugh?
(Selected answers will be published. All answers will be posted on the Uncle Vic Message Board. Please answer in two sentences or less. Please include your first name or if you wish to remain anonymous, your initials)
Corny Joke of the Week:
What did one magnet say to the other?
I find you very attractive
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