In this article you will find:
The importance of breathing properly during exercise.
Abdominal or diaphragmatic breathing.
The correct pattern of breathing depends on your exercise.
Have you ever thought that since you began your life you have been breathing without interruption? And if you have ever suffered from respiratory disorders, then you certainly know about the suffering and pain and how frightening it is. No one can continue his life normally if his breathing is disturbed.
Well, here we have given you something to think about and the importance of “breathing”, but what we will explain to you today is specifically “correct breathing during exercise”, Yes, a sports coach may not tell you to breathe in a certain way while exercising, but this is wrong, and we are here today to explain to you the correct way to breathe and how it affects your results.
during exercise, Your focus is on completing the exercise you are doing well. And although that’s really the crux of the matter, However, there is another important part that is often overlooked (correct breathing).
A lot of people don’t know how fit they are or how much exercise they can handle because they think they are not physically able. While the real reason is bad breath.
So what is the importance of breathing properly during exercise?
every time you breathe in, You get the oxygen your body needs to function. the more you move, The more you need, the more for you.
Imagine oxygen as fuel for your muscles. To do anything: talking, walking, eat the food.. You need oxygen delivered to your muscles to get them moving. Sadia Benzaquen says, Doctor of Medicine, Pulmonologist.
The more efficient the oxygen delivery, the higher your endurance level and your ability to carry out more strenuous activities.
Abdominal breathing is the correct way to breathe:
Whether you are doing sports or resting, It is better to adopt a method called abdominal breathing.
Your diaphragm is a muscle located between your chest cavity and your abdominal cavity, and your spine should be the basis of your breathing. Many of us don’t fully use our diaphragm when we breathe, Instead they take shorter, more shallow breaths that begin and end in the chest.
Breathing in this way will not enable you to get as much oxygenated air into your lungs. Marta Montenegro is an assistant professor of exercise science at Florida International University in Miami” this increases the heart rate and blood pressure, which may eventually lead to increased feelings of anxiety and stress, It even makes you feel short and hard to breathe.
Abdominal breathing engages the diaphragm muscle on each breath, Do this by breathing slowly through the nose or mouth (preferably the nose), filling your abdominal area (lower chest) with air, Then exhale slowly. while doing sports, Diaphragmatic breathing can help stimulate the heart and you are breathing deeply enough to deliver oxygen to the muscles. Which saves her from exhaustion in a short time.
Taking your breath out through your diaphragm can also help you avoid painful side stitches mid exercise. or abdominal cramps, Which is usually caused by you using the [wrong] muscles to push air out of your chest.
You can try diaphragmatic breathing by lying on the floor with one hand on your chest and the other on your stomach. When you breathe slowly through your nose, Notice whether or not your belly is rising, or both. in abdominal breathing, The belly should just rise. Try to bring the breath into your stomach and repeat for 10 consecutive deep breaths as only your stomach moves.
When it comes to breathing during exercise: The appropriate breathing pattern and pace depends on the type and intensity of the activity you’re doing.
After you have mastered abdominal breathing, choose the pattern and sequence of breathing that best suits your exercise.
For example, during:
Strength training: Exhale as you lift the weight toward your shoulder.
Aerobic exercise: Like running and cycling, your main priorities should be maintaining a steady, consistent breathing pattern.
But consistency and consistency do not mean slow. If you breathe too slowly, your ability to draw in more oxygen and supply your muscles will decrease, which will limit your ability to perform aerobic exercise.
Yoga and stretching: Long inhales and exhales are usually best. Hold for 4 to 5 seconds each-or even longer if you can.
And the most important advice:
Stop smoking:
Whether you’re in your 20s or 80s and you smoke, your lungs simply can’t meet the oxygen demands of exercise, And your body gets tired faster than it should.
You can’t simply exercise and smoke, You absolutely have to give up one of them, but is there anything worth doing to your lungs and your entire body that prevents you from leading a healthy lifestyle?
of course not!
The tar in cigarettes is a sticky substance that coats your lungs like ash in a chimney.
The nicotine and carbon monoxide from smoking can make your blood “sticky” and your arteries may narrow and reduce blood flow to your heart, muscles and other organs in your body, making exercise more difficult or even impossible.
Can you imagine how harmful and harmful it is?
You must take care of your body, as it is the place where you live all your life, and no one will feel your pain if you get sick except you.
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