How to breathe correctly during winter running?

In the winter, there will be fewer illnesses in the coming year. The temperature in winter is relatively low, many people do not want to exercise, especially how to adjust their breathing when running in the snow? Then we come together to understand how to correct breathing method.

First, mouth and nose breathe at the same time

When people started running, they were slow and warm-up. At this point, the body's demand for oxygen is small, and breathing with the nose can handle it. As the running distance gets longer and faster, the oxygen demand of the body will increase greatly. At this time, breathing with the nose cannot satisfy the need of oxygen supply. If light breathes through the nose, it can also cause respiratory muscle fatigue. Therefore, it is necessary to cooperate with the mouth and nose in order to increase the oxygen supply and relieve the tension of the respiratory muscles.

In the winter, how to use your mouth to breathe and stress. In general, the mouth should be slightly opened, the tip of the tongue against the upper palate, so that cold air from the tongue around the road around the inhalation into the mouth, so that the cold air has a warming process, to avoid direct inhalation of the trachea, causing cough, discomfort. When exhaling, the tip of the tongue is released from the upper jaw so that the hot air can be spit out of the mouth. This is not necessary in summer. However, this technique can also be used when running in a street or other place with poor air quality.

Running skills and precautions are issues that are often overlooked. Failure to pay attention to these issues may lead to sports injuries. Having some breathing techniques while running can give you a relaxed feel during running.

Second, deepen breathing and relieve fatigue

When you arrive at 10 to 20 minutes, many people will appear to be unable to move, feel chest tightness and wheezing, have weak legs and feet, and want to stop. This is the extreme point. However, if you stop here, you will not get a good exercise effect. In fact, the emergence of the pole is mainly due to the need for an adaptation process when the human body transitions from static to high-speed motion. This process is also the adjustment process of the respiratory system, the motion system, and the circulatory system.

Active adjustment of breathing can help people to quickly pass the pole and continue to maintain exercise. When there is a pole, you should slow down and deepen your breathing to help oxygen and carbon dioxide exchange in the alveoli to increase the exchange area. When the discomfort is reduced, you can increase the respiratory rate and accelerate it.

After about half an hour to 40 minutes of exercise, the body may have a second pole. For athletes, it is necessary to adjust the exercise intensity and respiratory rate at this time; for the average person, it is recommended to stop the exercise at this time and take a short break.

Third, adjust the breathing to help speed up

In order to achieve better results in running, there is no way to accelerate the running. When speeding up, people tend to feel more struggling. Some people even clench their teeth to force the thighs. This method is wrong. Running acceleration should start from the adjustment of breathing, usually two-step call, two-step and one-inhalation; when it is accelerating, it is necessary to take a deep breath, stretch the breathing time, and adjust the pace frequency to three steps and one stroke, three steps and one call. , By changing the frequency, put the speed up.

In addition, when people with poor physical fitness speed up, they should start with small steps. Accelerated running is also a procedural operation of the human body's machine. It is not blindly chewing on teeth. By adjusting the breathing, the running time can be made longer and the exercise effect is more obvious. Health is starting from the life.

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The best way to run in winter is brisk walking and jogging. The speed is suitable for people, but if you want to achieve the effect of weight loss, you must increase the intensity of exercise. Only the overloaded exercise can achieve the effect of reducing fat. The professional fitness coach will use Borg's formula to help you measure the intensity of exercise you need. There are nine levels of exercise intensity, which is based on the athlete's heart rate. As long as you have mastered the correct method of exercise, you will have to run three or four times a week. Each exercise lasts for more than 30 minutes. After 4 to 6 weeks, you will have the effect of reducing fat, plus a scientific diet, every week. Thinning two or three pounds is not a problem.