跑步应该用什么呼吸（What breathing should I use for running）.docVIP

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跑步应该用什么呼吸（What breathing should I use for running）.doc

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跑步应该用什么呼吸（What breathing should I use for running）

跑步应该用什么呼吸（What breathing should I use for running） In running, the amount of oxygen required by the body increases with the speed of running. In order to change this situation, it is necessary to speed up the breathing rate and increase the depth of breathing. However, there is a limit to the rate of respiration, and the most effective range is 35~40 times per minute. As per minute up to 60 times, an average of seconds to a breath in and out, this is bound to make the breathing becomes shallow, ventilation volume reduction, effects of the inhalation of oxygen and carbon dioxide discharge, increased carbon dioxide concentration in the blood, oxygen concentration decreased. Pay attention to the rhythm of breathing. When running, consciously coordinate the pace and rhythm of breathing feet, in general, according to their physical condition and running speed of change, can take two steps, two steps a call or a three step a, three step call. When breathing rhythm adapts to running rhythm and forms habit, it can avoid shortness of breath, shallow and disordered rhythm, which is very beneficial for deepening the depth of breathing. At the same time, it can relieve the fatigue of respiratory muscle and reduce the adverse reaction caused by extreme in running. Use your nose when you run. When running, breathe through the nose and harmonize with the running rhythm to meet the requirement of oxygen in the body. With the running distance and intensity increase, oxygen demand increased, with nose and mouth suction call way of breathing in inhale and exhale slowly, to do fine, long, mouth slightly open mouth breath, avoid breathing or gasping for breath quickly. When running short of breath, when the gas is sluggish, it is due to insufficient breathing, inadequate carbon dioxide emissions, occupied in the alveoli, limiting the inhalation of oxygen. To increase the expiratory volume, breathe out at the mouth and increase the amount of exhalation and the time you exhale. The main p