How to breathe while running can save energy???

If you don't exercise for a long time, that's it, only if you get used to it, you will only get tired and won't hurt I was like this a while ago.

1. Adjust your breathing to help you accelerate: If you want to achieve better exercise results, the process of accelerating running is indispensable. When accelerating, people tend to feel more strained, and some people even grit their teeth to push their thighs, which is not the right method.

Running acceleration should start from adjusting the breathing, usually two steps and one exhale, two steps and one inhale; When accelerating, take deep breaths to lengthen the breathing time, and at the same time adjust the pace frequency to three steps and one breath, three steps and one exhale, and increase the speed by changing the frequency. In addition, when people with poor physical fitness accelerate, they should start with small broken steps. Running acceleration is also the programmed operation of the human body, not blindly gritting teeth, by adjusting the breathing, can make the running time longer, the exercise effect is more obvious.

2. Deepen breathing to relieve fatigue: When running for 10 or 20 minutes, many people will not be able to run, feel chest tightness and panting, weak legs and feet, and want to stop very much, which is the extreme. But if you stop there, you won't get good results.

In fact, the emergence of poles is mainly due to the fact that the transition of the human body from stationary to high-speed motion requires an adaptation process. This process is also the adjustment process of the respiratory system, the motor system, and the circulatory system. Actively adjusting your breathing can help you get past the poles quickly and continue to exercise.

When the pole occurs, the breathing should be slowed down and deepened to help the exchange of oxygen and carbon dioxide in the alveoli, increase the exchange area, and when the discomfort is reduced, the respiratory rate should be increased and accelerated. After about half an hour to 40 minutes of exercise, the human body may have a second pole. For athletes, this is when the intensity and breathing rate need to be adjusted; For the average person, it is advisable to stop exercising at this time and take a short rest.

3. Breathe at the same time with the mouth and nose: When people first start running, the speed is slower and they are in the warm-up stage.

When running, you must adjust your breathing, generally three steps as a unit of one exhale and one breath, and when breathing, you must breathe at the same time as the mouth and nose, in the early stage of running, try to breathe naturally, and after the heart rate comes up in the later stage, you can deepen your breathing. And when breathing, you should exhale 2-3 times longer than inhalation, that is, you should inhale quickly and exhale slowly, and abdominal breathing is much better than chest breathing when running, try to practice abdominal breathing.

What are the ways to breathe correctly when running:

2. Different speeds, different ways. There are two ways to breathe while running: one through your nose and the other through your nose and mouth.

At the beginning of the run or at a slower pace, the oxygen requirement is low and should be met by breathing through the nose. When running longer or shorter, the mouth should cooperate with the breath to reduce the pressure on the respiratory muscles.

3. Follow the pace. The rhythm of your breathing should match the rhythm of your running.

Precautions when running:

1. People who are severely obese should not run. Due to the excessive weight of obese people, the knee and ankle joints are subjected to a lot of impact during running, which can easily lead to irreversible sports injuries.

2. Be prepared before you run. Every internal organ and limb of the human body needs an adaptation process from a relatively static state to a stressful activity, therefore, people should also do proper preparation activities before running, so that the physiological functions of the human body can work in harmony under the condition of exercise.

3. Don't run on an empty stomach. Getting up in the morning to exercise and eating breakfast after exercise is not good for the body and is prone to hypoglycemia. Before running in the morning, you should drink some sugar water or eat some fruits to "cushion the bottom", so that the body can get some starting energy, which is more conducive to health.