Correct breathing while exercising

What you need:

• Count for correct breathing at first

Correct breathing is particularly important when doing sports. Many athletes even get a stitch due to improper breathing technique.

Correct breathing needs to be practiced

Before you can achieve greater athletic performance, you must first learn how to breathe properly.

• It is best to practice the correct breathing technique at home first. Sit in a chair and watch your own breathing. Then inhale slowly and count to three. As you exhale, slowly count to five. You always have to breathe out longer than you breathe in.
• Make sure you know about the belly and don't breathe through your chest. To do this, your abdominal wall must rise and fall.
• Later, you will practice the technique you have learned in an endurance sport such as walking or jogging.
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Breathing in strength training

Proper breathing technique can help you perform many sports more efficiently. …

• While exercising, you should be able to chat with someone without getting paused or gasping for breath. Therefore, adjust your pace to your breathing as well.
• The speed should always be the same, regardless of whether you are running uphill or downhill. However, since you need more air uphill (at first, untrained), uphill running is more strenuous, you should relax while running downhill and exhale deeply. Over time, your body gets used to its own breathing volume that is right for you.
• In order to learn to breathe properly and to avoid an uncomfortable stitch, you should always start counting while exercising. Therefore, count slowly to three as you inhale and slowly to five as you exhale. This means that no excess oxygen remains in the lungs and the diaphragm does not cramp up. There is no stitch.

Achieve more in sports with the right technique

• If you practice correct breathing on a regular basis, your body will learn the correct breathing technique almost automatically.
• Right at the beginning, the right walking or running pace and the simultaneous counting while breathing are very important.
• If you have poor breathing technique and this may result in a stitch in your side, you can no longer perform. If you have a stitch in your side, you are often forced to stop or slow down significantly. In addition, if you breathe incorrectly during sports, you are very quickly exhausted and drained.
• Depending on your own load limit, if you breathe properly, you can switch from aerobic breathing to anaerobic breathing. Here the anaerobic threshold is decisive, which maintains the balance between the breakdown and formation of lactate under the greatest possible load,
• Your body receives the energy for its maximum possible performance from several different sources, which it uses depending on the intensity of its workload. In order to be able to use these sources properly, proper breathing must be trained.
• In the aerobic phase, oxygen is almost exclusively metabolized to generate energy. At the beginning of the anaerobic threshold, the glycogen reserves required for metabolism are largely exhausted. Depending on the level of training, this takes between 60 and 90 minutes and represents the highest possible long-term load limit.
• Above the anaerobic phase, creatine phosphate reserves are used for further energy supply. Lactate is also metabolized. Additionally accumulated lactate has to be broken down again later and used creatine phosphate has to be built up again. This also requires oxygen again.

In order to determine the exact threshold value between aerobic and anaerobic threshold, blood samples must be taken and the lactate content determined. However, this procedure is only required in competitive sports.