bunty asked in HealthDiet & Fitness · 1 decade ago

hey exercise people or someone ..quesiton please!!!!!!?

i've heard there's a proper breathing technique while do crunches. is this true? and if so what is it? i think i might be doing it wrong..and also breathing techniques for other excercises???

and or...what is a good way to excersie 30 minutes a day? what should i do to lose 10 pounds?

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  • 1 decade ago
    Favorite Answer

    With your crunches you want to breathe in when you go down, and exhale when you are lifting up, if you can keep a rhythm while doing these it's better for your muscles, as they get oxygen while they're working.

    You always want to exhale on the hardest part of any exercise. Breathe in during the easier part and exhale at the hardest part.

    There are many ways to exercise for 30 minutes, you should have been more specific with this one! Weight loss? Toning? They're both different, and can be done in 30 minutes but it takes too much space to talk about both.

  • 1 decade ago

    Each persons body is different so it would be hard to say exactly what will work for you. I personally believe in the low carb diet. You can loose ten pounds in the first week or two depending on how big you are now and how many carbs you are currently intaking. Drink lots of water and stay away from all sweets/sugars as well as pasta & bread. Eat plenty of healthy meat such as fish and chicken. This will keep your body from burning muscle for energy. Your body will burn carbs first, protein second and fat third. In order to burn stored body fat you have to trick your body so that it doesn't notice you are loseing weight. If you skip meals, your body will go into starvation mode. I don't have enough room here to explain it all in detail. As for your workout, you breath out during the tense moment and release as you come down. Never, ever hold your breath. The muscle that you are working must receive oxygen from your breathing. Be sure your movements are slow and controlled. I find that it helps to close my eyes and really consentrate on the muscles. As for the lenth of time spent exercising, When you work out for 10 minutes, you're really only warming up. The true workout begins after that. 20 to 30 minutes is a nice way to burn a few calories but if you can hang out for the duration of one hour, Then you would have raised your motabolism high enough so that when you stop your work out, your body will continue to burn calories for up to 4 hours after wards. The benefits of a longer workout is much more worth the sweat.

  • 1 decade ago

    If you only have 30 minutes a day, you should alternate running and lifting weights (one day you run, the next day you lift). If you don't have the endurance to run for 30 minutes straight, you can run for a minute, walk for a minute for 30 mins. You need a good bit of cardio to lose weight, but building your muscles boosts your metabolism (not to mention, makes you buff)... so both are important.

    As far as breathing goes, just make sure you do it at an even, regular , pace. Don't hold your breath when you are straining.

    Good luck and have fun.

  • Anonymous
    1 decade ago

    general rule: breathe out while you flex the muscle. Breathe in as you relax. So for crunches, breathe out as you sit up and breathe in as you go back down. this supplies more oxygen forhte muscles to prevent cramping and so you dont pass out cause you forget to breathe. To start an excersise routine, do like ten minutes of cardio (like running and stuff) and the rest to strength training. Don't forget to warm up before and cool down after the excersise. This and a reasonable diet should do the trick.

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  • 1 decade ago

    I believe it is inhale through the mouth when starting a rep exhale through the nose when relaxing but what you can do is go to a book store like "books a million" or maybe the library and read books about work-outs and it will tell you. you don't have to buy the book if you are just browsing but if you find something that might answer future questions you might want to have it on hand

  • 1 decade ago

    it's true.. in fact there is a video from a celebrity fitness instructor plainly teaching breathing exercise..

    anyway.. lets say for sit ups..

    relaxed form, you knees together, bended legs, approx 90 degrees, your hands clasped each other at the back of your head, you're ready for sit-up count 1...

    relax, as you raised your head to read your knees to meet it with your forehead, breathe in, and as u ease out to relax form, breathe out.. over and over again..

  • 1 decade ago

    you should always exhale on the release of any excercise and inhale before the actuall muscle action/contraction...this way your muscles have the oxygen the need to develop

  • 1 decade ago

    In through your nose out through your mouth. Any aerobic exercise will help you loose weight.

  • 1 decade ago

    when ever you exercise you want to take deep breaths.

  • 1 decade ago

    l like pilates a lot i think it works. if not that do some cardio.

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