Any advice on how I should be breathing through a lift? I have a problem holding my breath the whole movement and end up jacking up my blood pressure by the end of the set. I try to be conscious of it, but end up watching my technique so much I forget to breath.
The general breathing rule is exhale after exertion. So you exhale right after the most difficult point in the lift. Bracing is easier when you hold your breath, but breath holding isn't required to be able to brace on submaximal lifts.
Also know that temporary spikes in blood pressure are not abnormal or dangerous in a healthy person with no heart issues. Exercise lowers average daily blood pressure over time, despite spikes during exertion. Dizziness near the end of the last set is more likely low blood sugar or overexertion fatigue instead of a blood pressure problem. If you are holding your breath too long, then it might be lack of oxygen to the brain causing you to feel dizzy. If you've taken your blood pressure and it really is remaining high after the end of a set, then you should see your doctor.
As usual, Lisa comes in with the perfect answer. What she said, Nick.
I watched a talk by Stuart McGill last spring about this maximal lifts (or actions) and a concept he called "superstiffening," which is done on the concentric portion of a movement while simultaneously bracing or activating every muscle in your body and a quick exhalation, like for a big jump or a heavy deadlift.
Thanks, I am pretty sure I don't have a blood pressure issue - just feels like I am causing it to jack up when I hold through the entire rep. Good tips, will focus on it today.
What Lisa said. In general, I brace (abs and glutes) and inhale to increase inter-abdominal pressure during the eccentric phase, then either slow exhale or hold breath during the concentric phase depending on the lift. If I need to, I'll take a complete in/out breath before starting the next rep.
I'm with you Frank. Sometimes I can get away with slowly, very slowly letting out a little bit of air as I near the finish, but thats usually on sub maximal lifts. If that weight is really heavy, I'm holding my breath the whole time. I don't think it's holding my breath that does it. It just that I, like Frank, need to hold it to keep my tightness.
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I read the title of this thread... and I thought "Breathing while lifting" --> "probably something you should do!"
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Breathing while lifting
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