Sprinting and lung capacity, whether it is better to run fast or jog with lung capacity

First of all, a small lung capacity is not necessarily a bad thing.

The size of your lung capacity determines how well you have a burst force.

That is, your muscle type determines the size of your lung capacity.

If you don't have a lot of lung capacity, you have more red muscle fibers than white muscle fibers in your muscles.

That is, your stamina is stronger than your burst power.

The high number of red muscle fibers determines that your hemoglobin is higher than that of people with more white muscle fibers.

This means that you have more red blood cells than him with the same amount of blood.

The more red blood cells, the more oxygen-carrying the blood.

However, we know that the oxygen you breathe in one breath may not all be absorbed by the lungs, integrated into the bloodstream, and carried to organs throughout the body. There will be a small amount of oxygen in the breath you exhale.

So, the size of your lung capacity has a lot to do with your muscle type.

Do you understand? At the same time, it is also related to your physical fitness, cardiorespiratory fitness and age.

Also, there are no people in the world who have good stamina and explosive power. Some people have good stamina, and some people have good strength.

So, you will see in world-class athletics competitions, some people use the lead to drag down the opponent with endurance, and some people use follow running to save physical strength in order to play to the advantage of their strength in the sprint stage and surpass the opponent.

Running can boost your heart and lungs. However, there will be no significant improvement in lung capacity.

Not convinced? I used to be a long-distance runner, and after practicing middle-distance running for so many years, my lung capacity has not improved much.

Running increases lung capacity, increases the volume of the lungs from liter to liter on average, and at the same time, the amount of oxygen carried in the blood is greatly increased.

Proper running exercise has the following major effects:

1.Improve sleep quality By running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the quality of sleep at night will also be improved.

2.Increases lung capacity Running increases the volume of the lungs from liter to liter on average, and at the same time, the amount of oxygen carried in the blood is greatly increased.

3.Exercise the heart muscle During exercise, the frequency and efficacy of the heart beating are greatly improved, and the elasticity of the blood vessel wall also increases.

4.Strengthens immunity Running promotes the production of white blood cells, etc., which is able to eliminate viruses and bacteria in our body.

5.Strengthens physical resilience Running increases the resistance of tendons, ligaments and joints to injury, reducing the chance of sports injuries. At the same time, the muscles, and connective tissues can also become stronger.

6.Eliminate tension Jogging inhibits the secretion of adrenaline and cortisol, two hormones that cause tension, and releases endorphins, which make you feel relaxed.

7.Delay aging Regular exercise will increase the secretion of growth hormone, which can delay aging.

8.Bodybuilding and shaping Running is a great way to get in shape. By running, women can reduce their body fat content by 12% to 20%.

9.Exercise the will People who insist on exercising for a long time will have a great improvement in the quality of their will, and they will recover quickly from fatigue and can quickly return to a calm level.

There is a certain relationship between long-distance running and the size of lung capacity, but the key is still the reason for human cells.

You can read more books in this area, and introduce you to the "Exercise Physiology" that I am studying now, and I have to read it myself

When I practiced track and field, my lung capacity was 5500, and the 100-meter long jump was the main event.

Several of the bosses of our team who practice shot put have a lung capacity of about 7,000.

Now smoking, drinking, and getting older, my lung capacity has dropped to more than 4,000.

Lung capacity has a lot to do with chest circumference, but it doesn't seem to have much to do with weight.

How much more does long-distance running refer to, but if it is below 1500, it should not have much impact.

Lung capacity decreases with age, and in order to maintain a normal lung capacity, we need to keep exercising, and running is a good choice because it is easy and convenient, regardless of the season, and can be exercised in all seasons. The first thing is to jog, and then you can progress to variable speed running, of course, with a moderate amount of exercise.

It should be noted that sprinting cannot exercise the heart and lungs, and if you want to enhance your heart and lung function, it is more suitable to use middle and long distance running.

Slow running. If your heart rate is around 110-130, your breathing is natural, and you're slightly out of breath, that's what we call jogging.

When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep, long and slow. It can be exhaled in two steps, inhaled in two steps, or exhaled in three steps and inhaled in three steps, and should be deeply breathed with the abdomen, puffing up the abdomen when inhaling, and closing the abdomen when exhaling. And it is advisable to maintain an even speed, and to subjectively not feel uncomfortable, not panting, not red-faced, and able to talk while running.

Jogging is best done for 20 to 30 minutes a day, but it must be done consistently for a long time to be effective.

If you want to exercise your cardio function, you need to do a lot of aerobic exercise, and running is one of the most economical and convenient ones.

First of all, consistent running can increase blood flow to the heart, which in turn increases the oxygen delivered by the heart to various organs, improving the quality of work of various organs.

Secondly, long-term running can increase the speed of blood circulation, improve metabolism, effectively cleanse the excretory system of harmful substances, and also reduce blood lipids and blood cholesterol.

Finally, running can increase lung capacity. By taking long, rhythmic, deep, breathing breathes, the body can breathe a large amount of oxygen. Generally speaking, if a person's oxygen intake is 7-8 times higher than usual, it can inhibit the growth and reproduction of cancer cells.

My suggestion is jogging. This way your lung capacity is a little better. If you run fast, you won't be able to train your lung capacity. All parts of the body will not be good all at once.

Large lung capacity is suitable for long-distance running or sprinting, lung capacity is an indicator of human health, many people believe that people with large lung capacity will run faster, but this view is incorrect. Some people have a large lung capacity, so is it suitable for long-distance running or sprinting?

Lung capacity is an indicator of human health, and many people believe that people with a large lung capacity will run faster, but this view is not true.

1. Everyone thinks that running has relatively high requirements for lung capacity, especially for long-distance running, and it is necessary to have a strong lung capacity to support it, so if you have a large lung capacity, you will run fast. However, lung capacity does not have a big impact on running, even if it is a long-distance run, it does not need a large lung capacity, and there are many marathon runners whose lung capacity is very ordinary.

2. For ordinary people, only in plateau areas will they feel that oxygen is not enough. When running, you can get enough oxygen, so your lung capacity has little impact on running.

3. The speed of running is closely related to physical fitness, and if you want to run fast, you must have enough explosive power and excellent sprinting skills. Long-distance running requires a lot of stamina.

There is no direct relationship between lung capacity and the speed of running, and people with large lung capacity will definitely not be able to run fast if they have low explosiveness and poor endurance.

Sprinting does not require high lung capacity, it requires explosive power, and the explosive power of the calf muscles will directly affect the performance of runners. However, using running breathing can better exercise lung capacity and improve the quality of running.

Ways to improve lung capacity:

1. Take a deep breath before running

Before running, inhale enough air through your nose and hold your breath for 5 seconds before exhaling slowly to get your body into the best possible state of exercise.

2. Breathing and running speed

There are two ways to breathe when running, at the beginning of running, or when the speed is slow (the speed of the treadmill is about 6km h), usually every 2-3 steps one exhale, every 2-3 steps one inhale, keep the breathing evenness and depth consistent. When running for a long time or at a faster speed (treadmill speed is about 9km h or more), it is best to open your mouth slightly, clench your teeth lightly, roll up the tip of your tongue, and slightly press against the palate to let air in and out from between your teeth. Rhythmic breathing is very difficult to master, but it coordinates movement and breathing very well.

Many world champions use this method to exercise, such as running three steps to exhale or exhale; If you're running fast, you can run two steps with every breath you take and one step with every breath you exhale.

3. Breathe and relax after running

Plug your right nostril with the middle finger of your left hand and inhale for 4 seconds. Then hold your breath for another 4 seconds, remove the finger from your right nostril, exhale slowly, switch sides and repeat. Breathing in this way after 15 minutes of running can effectively relax and relieve discomfort.

Waking up in the morning with this method also helps to clear the nasal passages.