Effects Of Weight Training And Breathing Technique On Blood Pressure And Heart Rate

Abstract

Weight training is a method commonly used to increase strength. It is recommended that this type of training involve a controlled breathing (CB) technique. Unfortunately, many do not follow these recommendations, rather they are found to hold their breath or forcefully exhale on a closed glottis (Valsalva) which may cause dangerously elevated blood pressure (BP) and heart rate (HR) values. PURPOSE: To examine the effect of breathing technique (BT) during weight training on HR and BP. METHODS: After completing a health history questionnaire, thirty subjects (16 males: 21.25 + 1.21 years, 70.97 + 2.36 inches, 185.89 + 19.32 pounds; and 14 females: 21.29 + 2.37 years, 66.96 + 2.15 inches, 137.36 + 11.44 pounds) were familiarized and tested for an estimated 1 repetition maximum (1RM) using the Bryzcki equation, on the chest press (CP) and leg press (LP) lifts utilizing each of the two BT hold breath (HB), and CB. The CB consisted of exhaling on the push phase and inhaling on the return phase, while the HB consisted of holding breath on the push phase and inhaling on the return phase, subjects were not allowed to perform a Valsalva maneuver. Resistance during the CP and LP was 60% of the estimated 1RM. Lifts were examined using each BT with one set of 10 repetitions on separate days; data were collected during the push phase on average of 3.72 times per set, and again at 1 and 5 minutes post lift. After each set, subjects rested until their BP and HR returned to resting levels before continuing with the next BT. Resting, during lift (peak, average), 1-minute and 5-minute post lift BPs, and HR values were measured using the NIBP100A Non-invasive blood pressure system (Biopac systems, inc., Goleta, CA) for both BT within each lift. Three (HR, diastolic BP, systolic BP), 9 × 2 (BP × lift) RM ANOVAs were utilized to identify significance. Data were analyzed using SPSS software 14.0. (Chicago, IL) RESULTS: The HB posted higher, but statistically insignificant values for systolic BP (p=0.420), diastolic BP (p=0.531), and HR (p=0.713) than CB. CONCLUSIONS: The HB technique utilized in this investigation produced minimal elevations in HR and BP and appears to be safe when performing the CP and LP lifts at a moderate resistance. During this investigation the HB technique did not involve forced exhalation against a closed glottis as is noted during Valsalva maneuvers.