When exercising, paying attention to breathing can enhance effectiveness and reduce the risk of injury. Breathing varies depending on the type and intensity of the exercise. We explored breathing techniques for different types of exercise.

 

◇Strength training, exhale when exerting force

 

During strength training, you should exhale when contracting your muscles (contraction) and inhale when relaxing your muscles (release). Each time you perform a muscle contraction or relaxation, you should exhale and inhale once. Applying force to your muscles increases your blood pressure. When you exhale, your blood pressure drops, so it is best to breathe slowly and deeply whenever possible, avoiding pauses or abrupt stops in your breathing.

This breathing method is especially helpful when performing weightlifting exercises. When lifting weights, hold your breath continuously from the moment you start lifting until you finish lifting, then slowly exhale. In the motion of lowering the weight, breathe in again. Healthy individuals can enhance the effectiveness of strength training by using this breathing technique. However, people with chronic conditions such as diabetes, high blood pressure, or cancer should avoid using this breathing method as it can be risky.

 

 

◇ Aerobic exercise, stepping on different spots each time you breathe out

 

When doing aerobic exercises such as walking, jogging, or cycling, it is good to use a breathing method where you inhale while stepping with three feet and exhale while stepping with two feet. This breathing method helps stabilize deep breathing and prevents arthritis or fatigue fractures. When inhaling, the body contracts, and when exhaling, the body relaxes. If you step on the ground with the same leg each time the body contracts, it can easily lead to arthritis or fatigue fractures. When running quickly, inhale while stepping with two feet, and exhale while stepping with one foot. When cycling, inhale while pressing the pedal five times, and exhale while pressing the pedal twice.

 

 

◇ Flexibility exercises, maintaining deep breathing

 

When performing exercises that require flexibility, such as stretching, many people stop breathing when they pause the movement. However, holding your breath can cause muscles to stiffen, which may hinder stretching. Therefore, when doing flexibility exercises, it is important not to hold your breath and to maintain deep breathing. When oxygen is sufficiently supplied to the muscles, muscle tension relaxes, enhancing the effectiveness of stretching.

 

 

When you breathe like this during stretching... your muscles relax better © Provided by Health Chosun