• MAIN
  • BLOG
  • ABOUT
  • Body Burn® 28 Day Quick Start
  • CONTACT
  • Privacy Policy

Fit Tip Daily

Lose Weight One Tip At A Time

  • TIP OF THE DAY
  • CELEB DIETS
  • EAT IT
  • WATCH IT
  • BUY IT
  • TOSS IT
  • SUPPLEMENTS
  • EXERCISES
You are here: Home / Exercises / Better Workouts Through Performance Breathing

Better Workouts Through Performance Breathing

January 19, 2016 by Mike Phelps Leave a Comment

Breathing is one of those things we do without thinking; it just happens.  You can improve your workouts by implementing some basic performance breathing tips.  During workouts our breathing volume increases because muscles need more oxygen to handle the intensity.  The diaphragm and the intercostal muscles located between your ribs flex and relax to force air in and out of your lungs.  The better conditioned these muscles are the more efficient your oxygen uptake will be.

Performance breathing is an important and under used way to focus your mind and improve your workouts.

Oxygen and Muscle Performance

breathing exercises,

During exercise, the body increases breathing and heart rate as a way to deliver oxygen to the blood.  This oxygen kicks the body into gear by signaling the muscles to release sugar known as glycogen.  Glycogen signals the body to make ATP which is the energy source for the cells.   Without enough oxygen (or when the cells run out), the body begins to produce lactic acid (also know as the burn you feel during muscle fatigue).  During cardio exercise, the body is able to cycle oxygen which allows for longer workout.  However, during anaerobic exercise such as lifting and faster exercise such as sprinting,  the body can only continue for so long before your muscles run out of energy completely and reach fatigue.  With better breathing and training, the body adapts to longer and more intense exercise as the body changes.   Breathing plays a key roll in allowing the body to get more oxygen, workout harder, longer, and get better results.

The Basics of Performance Breathing

performance breathing

Our largely sedentary lives have trained us to breath from our chests instead of down low from our diaphragms.  This is OK for sitting at a desk, but when you’re on a bike or in a pool swimming laps it’s not enough.  Performance breathing is a set of techniques and exercises to help you train your breathing muscles and focus your mind.  You can practice some specific breathing tips sitting quietly before incorporating into your training.  

Workout harder, longer, and get better results with this breathing exercise

Inhale for a 2 count

Hold for a 2 count

Exhale for a 4 count

Once you master the breathing exercises while sitting you can use it during exercise.  For example, the counts become steps during a run or arm strokes when swimming laps.  This technique will take a little time to master, but can produce results.  I used this performance breathing technique training for a half marathon.  I felt it increased my energy and just as importantly, focused my mind during training and the race.

Sport Specific Breathing Tips

Many of us lift weights and if you’ve ever tried to perform a bench press or a pull-up while holding your breath you know the importance of proper breathing.  The basic breathing tips for lifting weights are straightforward: exhale during exertion/ concentric portion and inhale during the eccentric/lowering portion (source). Proper breathing for swimming can be a challenge for many because it isn’t as natural as breathing during running or other activities.  It took me a little time to get comfortable with exhaling under water, but eventually it clicked.  The performance breathing exercise can be particularly helpful for swimming because maintaining your stroke and breathing technique are closely intertwined.  The key to learning proper breathing is the mental focus to practice harnessing your body to perform at a higher level.

Mike Phelps

SHARE:

  • Facebook
  • Twitter
  • Tumblr
  • Pinterest
  • LinkedIn
  • Email
  • Print

Related

Filed Under: Exercises, Today's Tip Tagged With: breathing during exercise, breathing tips, exercise and breathing, how breathing affects exercise, performance breathing

About Mike Phelps

Mike has published articles on a number of topics including entertainment, fitness and current events for sites like eHow, Listosaur and Sci-Phi Journal. He is also the author of the book A Short History of the Long War. Fitness is a life-long passion for Mike; he has competed in a range of events including powerlifting, road races and mini-triathlons.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

To Verify You\'re Human, Please Solve The Problem: * Time limit is exhausted. Please reload CAPTCHA.

SEARCH FIT TIP DAILY


Daily Fitness Tips on iPhone





Join the Body Burn 28 Day Challenge

SOCIALIZE WITH FIT TIP DAILY

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

AS SEEN ON

SUBSCRIBE TO FIT TIP DAILY


The Latest

  • 10 Benefits of Shilajit and How it Could Improve Your Life
  • Holiday Giveaway from Everyday Essence
  • Privacy Policy
  • Get Better Fitness Results – Strengthening Neural Pathways
  • Fit Talk – Experts Weigh In – Why Deodorant Is Bad For Your Health

LIKE FIT TIP DAILY

FOLLOW FIT TIP DAILY

Tweets by @FitTipDaily

PEOPLE ♥ FIT TIP DAILY

Rebecca Cardon from Bravo's hit reality show Workout loves Fit Tip Daily!

SHOP FIT TIP DAILY

SHOP FIT TIP DAILY

ABOUT FIT TIP DAILY

Fit Tip Daily is brought to you by Adria Ali. She is a personal trainer with a Bachelors of Science in Kinesiology (exercise science) plus she holds three certifications from the National Academy of Sports Medicine. Adria has dedicated her life to changing peoples perception of fitness inside and outside of the gym with great fitness tips daily!

AS SEEN ON

GET SOCIAL

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

TAGGED

ab exercises biggest loser butt exercises celebrity diets celebrity fitness celebrity weight loss Decoration diet exercise Exercises exercise tips fat loss Fit fitceleb fitness fitness tip fitness tips fit tip gluten free recipes health Healthy healthy recipes jillian michaels leg exercises lose weight losing weight low carb recipes low fat recipes Metabolism paleo recipes Pinterest trainer trainer tip trainer tips Weight weight gain weight loss weight loss recipes weight loss tips weight training working out workout workout routine workout routines workouts
Weight Loss Disclaimer

* The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

©2017 Fit Tip Daily | Lose Weight—One Tip at a Time!

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.