A few days ago, while doing my resistance training, I came across this dedicated dude. He was trying to make the most out of his workouts and putting in every bit of strength left in him to achieve what he desires. After observing him for a good week, I saw something which I couldn’t ignore. So, I went up to him and suggested – your posture and breathing technique is not good and it could lead to injuries.
During exercise, proper posture and breathing may sound like simple things to remember. But often, injuries like muscle strains and off balance can occur when you fail to maintain good posture or inadvertently hold your breath during exertion. It is very important to maintain a good breathing cycle and a proper posture to attain the maximum benefit out of your workout.
Good posture supports the body to function effectively and will minimize muscle strain and injury. During exercise, whether you are sitting or standing, your body will potentially be in several different positions. If you add weights, such as dumbbells used for strength training, or increase your exercise intensity to an energetic level remember to maintain proper form and posture. If you are negligent on your posture or form, you can easily sustain an injury and be sidelined. Take time to learn proper body alignment and be mindful about how your body is feeling. Pain could be a warning of incorrect form or posture.
While doing resistance training, it is very important to maintain your breathing cycle. Holding your breath during a workout can have significant consequences. Breathing provides you that extra energy or oxygen to your body to perform that vital exercise or repetition of squats or deadlifts. When you minimize the number of breathes you take you are unknowingly reducing the oxygen supply into your body and that can result into depletion of your ability to be efficient. Unconsciously holding your breath can be due to the level of concentration needed when learning a new task or technique. Understand that deep consistent breathing helps to provide your body the oxygen it craves. Be aware of your breathing, notice if you are prone to holding your breath and try to make necessary adjustments to lift that extra rep.
Developing and maintaining optimal posture and proper exercise mechanics is of utmost importance to ensure health, safety and fitness. Working out with any dysfunction in your body can lead to pain, frustration, injuries, and inefficient use of energy for fitness training. Posture defines our performance in any activity we perform on daily basis. Whether it’s running, walking or sitting, it’s very important to maintain a good posture. Good stance will reduce the wear and tear of joints resulting into no joint pain or other conditions. It also minimizes the stress on ligaments which reduces the probability of injury.
While doing any resistance training, keep these vital points in mind regarding correct posture:
- Keep your neck in line with your spine
- Keep your back straight
- Keep your knees relaxed and don not lock them
- Keep your shoulders back, relaxed and down.
So, irrespective of whether you are an avid fitness enthusiast or just getting started with your fitness journey, don’t forget to maintain a proper posture and breathing cycle to maximize the results and also to prevent yourself from any injuries.