Shallow breathing also has some additional disadvantages (extreme cases): high frequency of shallow breathing will cause sympathetic escape reaction, which in turn will cause lung stress, leading to heart rate acceleration, thus triggering the secretion of stress hormones such as hydrocortisone and adrenaline, which will lead to high blood pressure under the action of low oxidation rate of muscle, and eventually overload the adrenal gland
.
It can be used in easy running, lactate threshold running and interval running
.
02 Medium / race time Middle level runners often take the method of 2-step-1 inhalation + 2-step-1 exhalation
.
In normal air (such as buildings or outdoor air), the content of carbon dioxide is very low, only about 0.04%
.
Adjust the breathing rate according to the step frequency How to improve breathing during running? In addition to the skills mentioned above, the key to improving breathing during running is respiratory rate
.
Little knowledge: forked stomachache Many people will obviously feel pain near their ribs and in their right lower abdomen shortly after running
.
01 jogging When the intensity is low, you can try 3-step-1 inhalation + 3-step-1 exhalation
.
In order to remove the excess carbon dioxide, your breathing will immediately increase
.
Some people have done experiments, in order to see the effect of different breathing rhythms, let these elite runners run 5 laps on the track with medium intensity, 4-4 in the first lap, 3-3 in the second lap, 2-2 in the third lap, 1-1 in the fourth lap, and 4-4 in the fifth lap
.
Jack Daniels, the world’s best running coach, says in his book that we breathe more not to breathe more oxygen, but to get rid of excess carbon dioxide
.
Since there are many respiratory rates, is there any one that is the best? The responsible way to evaluate the breathing method is to analyze the specific situation
.
In this case, a little running is easy to pant
.
The utilization rate of inhaled oxygen is very low, but the emission of carbon dioxide is not less
.
With the increase of the intensity limit, this method can ensure the comfort and increase the total amount of breathing air at the same time
.
That’s the dry goods of today’s sports
.
In short, the shorter the distance, the higher the intensity
.
Why is it easy to wheeze on strength? Dr
.
If you take a big breath, but only suck air into the upper part of the lung, it can be said that a large part of your aerobic capacity has not been fully utilized
.
Many kids who can’t keep up running are always panting and easy to fork in when they don’t run far? Don’t worry, it doesn’t mean you’re physically weak or unfit to run
.
A set of systematic running breathing method to solve your problem minute by minute! Because many runners can’t breathe properly, they can’t get rid of the carbon dioxide in time, and the fresh air can’t enter in time
.
There is, however, the most efficient breathing rate
.
Good afternoon, dongniu comes to remind you to do sports again
.
Many runners believe that this is “lack of oxygen” caused by lack of oxygen, so when they encounter this situation, they immediately inhale – but often with little effect
.
This is what we often call “fork in the air”
.
Maybe you just need to change the way you breathe and the situation will change immediately
.
Can you breathe? See you next time~ What else do you want to know about running besides breathing? Welcome to share with us in the message area Part of the material comes from the Internet, so it is necessary to delete it-
.
Does running use nose breath or mouth after all? 「 “Snoring and snoring” They are suitable for aerobic jogging or leisure running, and the general training intensity is less than 70% of the maximum heart rate
.
Once you start to exercise, your muscles will start to produce a lot of carbon dioxide, and its proportion in the lungs will begin to exceed 4% of the normal amount
.
Their bodies have been in a state of internal friction, and eventually they give up running
The trick to running is to jog at a chatty pace
.
02 from shallow breathing to deep breathing Shallow breathing, that is, breathing with the upper part of the lung; In this case, it’s very difficult for you to exchange oxygen efficiently enough
.
Take an image example: soft fried dough sticks can easily absorb soybean milk, but they can’t be replaced by French sticks
.
At the same time, running in autumn and winter can also humidify and heat the air and reduce the stimulation of cold air to trachea and bronchus “Simultaneous breath of mouth and nose” is suitable for medium and high intensity training, such as familiar rhythm running, interval running, etc
.
These two breathing patterns help to relax the body and mentally make running easier
.
In fact, high-intensity running “panting like a dog” is not caused by lack of oxygen, but because of the high concentration of carbon dioxide in the lungs
.
How to breathe more calmly There are many ways to improve wheezing after running 01 enhance aerobic capacity The difficulty of breathing faced by the first runner is often due to the inefficient use of oxygen by the muscles
.
This breathing method is also suitable for the first two-thirds of the marathon race
.
Each runner’s single air exchange volume is different, but with the most efficient breathing rate, your exercise efficiency can reach your best level
.
03 farewell to muscle tension When muscles are tense, it is difficult for the lungs to squeeze oxygenated blood into muscle cells
.
The best way to improve aerobic ability is LSD (long distance jogging)
.
86% of elite runners consciously adopt 2-2 rhythm; When they run with all their strength, they switch to a 2-1 or 1-2 breathing rhythm
.
Most people pant a lot as soon as they run at high intensity
.
The most direct cause of bifurcation is the disordered contraction and relaxation frequency of respiratory muscle, which will soon lead to fatigue and even spasm, resulting in bifurcation stomachache
.
At this frequency, even if you feel that you need to breathe more, just increase the amount of air in a single breath
.
Deep breathing is a way to improve
.
This frequency can be said to be a panacea
.
When inhaled, try to inhale the air into the lower part of the lung, and then exhale the useless air at the bottom of the lung completely (“exhalation” needs strong attention)
.
How to determine the respiratory rate? A very practical method is to adjust the respiratory rate according to the step frequency
.
The results show that: before the competition, 2 / 3 use 2-2 rhythm breathing, in the last 1 / 3 switch to 2-1 or 1-2, the best effect
.
To improve this situation is actually very simple, just relax! Think about the original intention of running – don’t we all start running for a more relaxed and happy life? The biggest way to help breathing is to learn to relax during running
.
The aerobic exchange area of the human body is mainly in the lower part of the lung
.
Because the body constantly sends carbon dioxide away through the blood, the proportion of carbon dioxide in the lungs is much larger than 0.04% of normal air, usually about 4% – 5%
.
Today, dongniu will teach you how to breathe when you run, and say goodbye to running out of breath
.