Mastering the correct breathing rhythm will help you exercise

Mastering the correct breathing rhythm is more helpful for exercise

　　　Running, due to its simple, cheap and effective characteristics, has become the first choice for many people for fitness activities. However, some running practitioners often get out of breath after only running for a while; if they run outdoors, they will feel abdominal pain or lung discomfort and keep coughing. These are caused by incorrect breathing methods.

　　Professor Jiao Wei, Secretary-General of the National Sports Protection Professional Committee and Deputy Director of the Department of Sports Rehabilitation of Beijing Sports University, told reporters that if you want to practice long-distance running, breathing is very important. Studies have shown that many people cannot persist in running for a long time, not because their heart and lung endurance is insufficient, but because their breathing cannot keep up." In daily life or exercise, breathing through the nose can make the air humidify and warm in the nasal cavity, making it easier to breathe. However, when performing moderate-intensity exercises such as running, the body's demand for oxygen will increase significantly, and the airway resistance will also increase. At the same time, the gas exchange rate will accelerate. If you only breathe with your nose, on the one hand, it will fill the lungs with less gas per unit time, which will not meet the needs of the body. On the other hand, it is easy to cause respiratory muscle fatigue and you will soon be unable to run. Therefore, it is recommended that people use the breathing method of using both mouth and nose when running to exhale and breathe at the same time."

　　But in reality, many people dare not use it when exercising during exercise. Inhale the mouth, fearing that "eating cold air" will cause lung and abdominal pain. Jiao Wei explained: "When exercising, the human body's metabolism is enhanced, and the internal organ temperature will also rise, so inhaling cold air will not only not make people uncomfortable, but can also cool down. However, some people will experience lung discomfort when using the nose and mouth at the same time. This may be due to insufficient cardiopulmonary function or the wrong breathing method. After all, this is the body sending a signal to tell you that the exercise intensity is too high."

　　Correct running breathing should pay attention to the rhythm and coordinate with the pace. Generally, three steps, one exhaled, three steps, one inhaled, which is more suitable for moderate-intensity pace. At the same time, breathing should be even, exhaled cleanly, and it is best to take a deep breath. To ensure that oxygen is fully exchanged in the lungs, it is easier to match the pace frequency.

Fu Qiang, a certified senior personal trainer at the Asian Sports and Physical Fitness Academy, believes that the movements during running will also affect breathing. Some people are used to shrugging, causing the shoulder blades to lift up, so that the muscles will tighten when running, making the breathing incompletely, and even unable to breathe deeply at all. "We mostly recommend that people breathe slowly and deeply. Start with medium and low-intensity exercises to exercise their own heart and lung function. As long as they master the breathing rhythm that is most suitable for them, running or more intense exercise is no longer a painful thing.

Editor: Network