29 December, 2010

A Breath of Fresh Air

This one is quite literal. One of the most overlooked aspects of any workout is the need for oxygen. The truth is most times when the body is under stress the natural instinct is to hold your breath. Not a bad thing if your swimming on the bottom, however, when lifting weights you need more than a little oxygen. Like everything else we have discussed there is a general rule of thumb when it comes to breathing. You typically will want to be exhaling as you are contracting the muscle. If you are say doing a push up that means you want to exhale on the way up which means you will need to inhale on the way down. To wrap this up, the signs that you have not gotten enough oxygen include but are not limited to seeing spots, narrowing vision, ringing ears, tingling sensations particularly in your face, dizziness, nausea,or loss of balance. If you are experiencing these symptoms during your work out find somewhere that you will not fall far because shortly after this you may pass out. For the most part all of these can be alleviated by a breath of fresh air. Now let's get to work!

5 min warm up
2x 15 inverted rows
2x 15 overhead presses
2x 15 wide push ups
2x 15 dive bombs
4x 25 meters of lunges
2x 15 speed skaters
4x 30 sec. planks
2x 25 negative crunches
2x 25 jacknifes
5 min. cool down



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