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The Preperation
and
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Following straight on from Stretching - breathing importance...
As you stretch this is a great chance for you to breathe and prepare for what lies ahead... The Actual Set.
| Mental Power & Training |
As
you progress in your training you will begin to understand the mental
power and breathing importance... The
mind plays a large roll in all aspects of
life. Training is no different.
Repeat to yourself this figure and convince yourself there is NO WAY you will not achieve this figure. Fight until you get it...
| Breathing Techniques during Preperation |
The most efficient way to breathe is in through your nose and slow controlled breaths out through the mouth.
This will help keep the Heart Rate at a good pace and help you to focus as you prepare the mind for the challenge which lies ahead.
I encourage you to keep this at the forefront of your mind and make this a part not only your workout routine but of your daily life.
| Breathing Correctly during the Workout |
During
your dynamic warm ups one of the most important factors in helping you
push through the tougher stages of a workout is Breathing correctly.
I know it sounds so simple but as you’ll soon discover it’s one of the
hardest tasks to get right!!
As
you just learnt the
most efficient way to breathe in normal life is in through
your nose and out through the mouth. This is also the key to success
during your workouts. Do
not worry if you don't get this the first time, for many
this will take practice.
‘Breathing
properly during a workout is crucial, it can literally make or break
you entire set.’
Fitness
Professional
| Breathing Perfectly during your Sets... |
As a general rule of thumb
Whenever the exercise is at its hardest - which is always at the start of the movement - is when you should be breathing out.
1. So before starting any exercise breathe in through your nose!
2. When you are bringing the weight back and getting ready for the next ‘hard’ part; this is when you should be sucking in the air! (recovering is the technical word here!)
To help you get this right I recommend counting during each repetition.
Mixing counting with breathing:
When working out you should count to a rhythm. This is great as it distracts you from the actual exercise causing you to focus more deeply on getting it right.
Through the ‘hard’ part of the set you should count to two. This is when you will be breathing out and pushing or pulling that weight!
Through the recovery stage you will need to be counting to four. Sucking in the air through your nose, preparing for the next repetition .
The counting should be in sync, not too fast and not too slow. 1-2-3-4 and 1-2.
Tough part – Count 1-2 (or to 3) and be breathing OUT through your mouth
Recovery – Count 1-2-3-(4) and be breathing IN through your nose
Choosing the right weight for fitness exercise program…
How easy was your warm up? You should have been working around the 3-4 on the 1-10 Scale.
As you endeavour to choose the right weight for your workout the first thing you will need to do is bump up your dynamic warm up weight. Your aim will be to work at a 4-5 during your first set.
Don’t go crazy, just one or two plates up will be fine.
That concludes the Breathing importance and preperation section. You are now a specialist! Its time to check out the next stage on your quest for beginning your exercise program... It time to complete your first Actual Set…
Good Luck!
