Inspiratory muscle training and exercise for athletes

Athletes take their chosen sport very seriously and excelling in sports is a main priority for them. Doing some breathing techniques helps athletes relax and help them focus their mind on the sport. Athletes who adopt a regime of breathing training and inspiratory muscle training will be prone to less stress, injury and overall will improve their confidence in the competitions that they participate in. Even if they suffer a loss in the competition they will find it easier to deal with. Additionally adopting some breathing techniques will help to control the athletes’ heart rate and blood pressure as well as increase their staying power.

Steps for helping you breathe properly

Following a few simple steps can help you improve your breathing as well as improve your respiratory muscles. Adopting inspiratory muscle training techniques can improve your overall health and fitness.

#Step 1

Start by taking slow, deep breaths. This will help you to reduce your heart rate as well as calm down your emotions and relax you. If you are in the middle of training and you find yourself succumbing to pressure or feel stressed out then stop and take a break from your training and do some breathing.

#Step 2

To begin with try and find a quiet place away from where you are training. Make sure you are sat down comfortably in an upright posture as well as keeping your head still. While counting to six breathe in through your nose. Hold your breath for eight seconds and then exhale slowly while counting to six.  As you become more familiar with the technique add additional seconds to each breath as you breath in and out helping you to feel more relaxed. Controlling your breathing with deep breathing exercise will help you feel less stressed and much calmer as well as your muscles feeling relaxed as opposed to being tense.

#Step 3

To aid your breathing techniques and training a great way to create resistance for breathing is by using a hand held device, this also builds stamina and endurance. Inspiratory muscle training or IMT is a form of exercise that trains your body to use less oxygen whilst exercising which in turn will leave more oxygen available for longer periods of time. For athletes that participate in high performance and endurance sports including swimming and cycling, IMT is extremely beneficial.

#Step 4

Athletes undergo extreme rigorous training programs which is why it is important to practice low breathing techniques.  This particular exercise is beneficial during training warm up routines. Take a few minutes and concentrate on breathing and watch your diaphragm extend. By breathing slowly in and out through your nose you are actually reducing the amount of impure air intake into your lungs.

Combining inspiratory muscle training into your breathing during your training schedules will improve the way you breathe. Whether you are an athlete who swims or cycles or are involved in fitness training systems, these simple steps can help you improve your breathing and help you relax.

 

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