Anaerobic exercise breathing method

Anaerobic exercise is a relatively common exercise method. When doing anaerobic exercise, you need to control your breathing well, because only steady breathing can better ensure the progress of anaerobic exercise and fully develop your athletic potential. On the contrary, if breathing is not smooth, it will have a great impact on your performance. Next, I will introduce to you the breathing methods and other related knowledge of anaerobic exercise!

1. Breathing during anaerobic exercise

When doing equipment exercise, you can take a deep breath when doing a light weight movement, and then exhale from the beginning to the completion of the movement. The reduction process inhales air. One thing to note is that the timing of the movement should be consistent with the breathing time. Generally, the beginning of an action, that is, when you exert force, is 1 second, so it takes 1 second to exhale. It usually takes 2 seconds to restore, which means it takes 2 seconds to fully inhale. Then repeat the movement while breathing regularly.

If you are doing a set of very intense exercises, you need to hold your breath. Proper use of breath holding can enhance athletic performance and cause an increase in muscle tension. If breath holding is used incorrectly, it can cause blood pressure to drop, resulting in dizziness, tinnitus, nausea and other uncomfortable feelings. The correct way to hold your breath is not to breathe too deeply before holding your breath, and to exhale in small amounts and rhythmically. Holding your breath is not suitable for every movement. It must be used during the last sprint or when doing the maximum weight.

The form of breathing for anaerobic exercise is breathing through the mouth and nose simultaneously. This can increase oxygen intake, improve exercise performance, and extend exercise time. At the same time, it reduces the ventilation resistance of the respiratory tract, making the breathing process smoother.

2. Characteristics of anaerobic exercise

The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Due to the excessive speed and explosive power, the sugar in the human body does not have time to be decomposed by oxygen and has to rely on "anaerobic energy supply". This type of exercise will produce too much lactic acid in the body, leading to unsustainable muscle fatigue, muscle soreness and shortness of breath after exercise. In fact, a large amount of intermediate metabolites such as pyruvate and lactic acid are produced during fermentation and cannot be eliminated through respiration. These acidic products accumulate in cells and blood and become "fatigue toxins", which can make people feel tired and weak, have muscle aches, and cause rapid breathing and heartbeat and arrhythmia. In severe cases, acidosis can occur and the burden on the liver and kidneys can be increased. Therefore, after anaerobic exercise, people will always feel exhausted, and the muscle pain will last for several days before disappearing. If you want to make your body stronger, you can go to the gym to do anaerobic exercises. However, when exercising, it is best to follow the guidance of a fitness coach and choose a training plan that suits you.

3. Anaerobic exercise

Common anaerobic exercises include: sprinting, weightlifting, throwing, high jump, long jump, tug of war, push-ups, diving, muscle strength training (prolonged muscle contraction), etc.