What a wet end to the week! Excellent weather for the ducks...
It's been great to have Alex, Greg, Steph and Joumana joining us for training over the last couple of weeks. Alex has been training in Balmain while Greg, Steph and Joumana have been in Glebe. We hope you feel welcome and we look forward to getting to know you at training.
SAVE THE DATE
7th December was the preferred date for the Christmas party, but only by a couple of votes. Hopefully some of those who chose the 23rd might still be able to make it.
Don't forget the Spring Referral Offer. Bring along a new or returning friend and after their trial period you'll both get 4 weeks at half price.
When it comes to strength training, most people focus on lifting heavier, perfecting form, or adding more reps. But there’s one powerful tool that’s often overlooked: breathing. Proper breathing technique can significantly improve your performance, prevent injuries, and help you make the most of every rep.
Breathing is more than just taking in air; it's about syncing your breath with your movement to create stability and strength. When you breathe correctly during strength training, you engage your core muscles, protect your spine, and deliver oxygen more efficiently to working muscles. This not only helps you lift heavier but also keeps you safe from common injuries caused by poor posture and weak bracing.
How to Breathe During Lifts
1. Inhale Before the Lift: Before you begin any movement, take a deep breath in. This helps brace your core and creates intra-abdominal pressure, which supports your spine and stabilizes your torso. Imagine you’re filling your belly with air, not your chest.
2. Exhale During the Effort: As you lift, push, or pull, exhale forcefully. This releases pressure and helps you maintain stability as you move through the hardest part of the exercise. For example, during a squat, inhale as you lower yourself and exhale as you push back up.
3. Controlled Breathing for Endurance: For exercises like deadlifts or heavy presses, maintaining controlled breathing helps sustain your power through multiple reps. Breathe deeply and slowly to keep your muscles oxygenated without rushing your breath.
Breathing also plays a key role in your recovery between sets. Deep, controlled breathing helps lower your heart rate and brings oxygen to fatigued muscles. Try the 4-4-4 method: inhale for four seconds, hold for four seconds, and exhale for four seconds. This technique helps calm your nervous system and prepare you for the next set.
Whether you’re lifting kettlebells, doing bodyweight exercises, or sprinting, paying attention to your breath can give you an edge. Next time you’re at bootcamp, focus on syncing your breathing with your movements, and see how it improves your strength, endurance, and overall performance.
Incorporating proper breathing into your strength training routine takes practice, but it's worth the effort. You'll lift more efficiently, prevent injuries, and notice improvements in your overall strength.
Andy will be everywhere this week, including Saturday in Balmain. Have a fabulous weekend.
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