Running perfectly helps to get rid of excess weight , burn calories and maintain a good physical shape. In order for the loads to be distributed to the organ systems correctly, one must find the right breathing during running. It is a comfortable rhythm, each runner chooses an individual relationship of steps and breaths. Proper breathing is important at all stages of the session - in the warm-up, actually running, and necessarily, in the final breathing exercises.
Breath at warm-up
Since the warm-up, you need to give maximum attention to breathing exercises. The upcoming jogging activates all systems, requiring them to work harder. If breathing improperly develops oxygen starvation of cells, especially the cardiovascular and nervous system is depleted. The heart and brain, for stable and proper operation, require an increased amount of oxygen. To their physiological activity is not affected, it is important to saturate the cells with oxygen in advance.
Asking for the goal, how to improve breathing when running, you need to take a responsible approach to the warm-up. For this it is appropriate to combine exercises with respiratory gymnastics. It is correct to inhale with a straightened chest, when the arms are raised and exhaled when they are lowered. During warm-up stretching exercises, you need to set a certain rhythm and adjust your breathing.
The inhalation is always done with the chest stretched, while the exhalation is compressed. For example, squatting needs to exhale, and breathing out or bending down - exhalation, and straightening - inhale. The maximum volume of inhaled air transfers more oxygen to the body.
Of course, it is better to do all the exercises in the fresh air, but if the exercises are to be held in the gym on the treadmill, then necessarily ventilate the room. In a confined space, the oxygen content decreases, and breathing exercises will not give the desired effect.
Breathing when running
Each athlete for years produces a harmonious combination of cross-country movements with the rhythm of breathing. The correct breathing technique when running helps meet the need for the vital oxygen of each organ. With rhythmic breathing, the body is focused only on burning calories, and not on protecting its resources. The metabolism is activated in cells only with the participation of oxygen. All surplus stocks are on the periphery - in the subcutaneous deposits. If oxygen is low when breathing, the body will redirect it to vital organs. The mechanism of fat burning is not activated in this case, and everything is limited only by work to wear. Therefore, proper breathing during running is very important. Active running leads to rapid muscle contractions, and they release toxic substances, but metabolic metabolism, with insufficient oxygen, deteriorates.
A competent coach will always explain how to breathe correctly when running. It is important to follow a recurring cycle. Many professional runners adhere to
Be sure to monitor, so that breathing does not increase during the run and does not abate. In addition to the right rhythm, it is important to inhale through your nose and breathe out with your mouth. This breathing will help focus on the cyclic movements. It should also be noted that the airflow, passing through the nasal passages, is warmed and released from small particles, in this air oxygen penetrates more quickly into the alveoli and spreads faster throughout the body. And breathe out your mouth much easier and faster.