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When running the so-called breath, breath is Wang Waimian breathing, breathing is entered, and absor

950aaa2010-04-18 20:11:12 +0000 #1

roser82010-04-18 20:15:15 +0000 #2
you that understanding is correct!

People running, the oxygen requirements needed by the body to increase with a corresponding increase in running speed, in order to change the situation, need to accelerate the increase in respiratory frequency and depth of breathing. However, the respiratory rate of speed is a limit, usually the most effective range is 35 to 40 times per minute. If up to 60 times per minute on average once a second breath and breathing must, so is bound to make breathing shallow, reduced ventilation, inhalation of oxygen and carbon dioxide affect the discharge, concentration of carbon dioxide in the blood, oxygen concentration decreased.

Note that even breathing rhythm. Running time, conscious rhythm of the feet and respiratory rhythm pace coordinate, in general, according to their physical condition and running speed changes, a suction can take two steps, two steps or three steps and exhale smoke, three steps of a call method. When the breathing rhythm and tempo running suit and becomes a habit, you can avoid the superficial and the rhythm of breathing disorders, deep breathing increases the depth of the extremely favorable. Can also reduce the respiratory muscle fatigue and reduce the running in the "pole" the adverse reaction occurred.

Running nose suction used. Running nose breathing and used in coordination with the running rhythm, the body of oxygen to meet the requirements. With the running distance and intensity, oxygen requirements increase, instead calling the suction mouth and nose breathing, the inhale and exhale slowly to do, fine, long, mouth slightly open breath, rapid breathing avoid big mouth or deep breaths. Shortness of breath when running, gas Bie poor sense of time is due to inadequate breath, carbon dioxide emissions are not fully occupied in the alveolar among the limited oxygen inhalation. To increase the expiratory volume, on the mouth of breath, and consciously increase the volume and exhaled breath time.

The main purpose of respiration, oxygen in the provision of human needs and rid the body of excess emissions. Human quiet

rest, breathing per minute 10 to 12 times the amount of each breath (tidal volume) of about 500ml, that
, the human body every minute in the resting respiratory exchange of about 5 to 6 liters. Although inhaled oxygen per minute more than

1000 to 1200ml, but the use of 70 kg of oxygen per minute for adults only 300ml or so. The body's

big movement of ventilation can be up to 100 liters per minute (about 20 times the resting), but the body's largest

oxygen uptake (maximal oxygen uptake), only a minute 3000ml. This increase in volume

plus respiratory exchange and oxygen utilization rate would reduce the phenomenon seems to explain the breathing of human endurance exercise performance is not the main

to constraints.

Although the oxygen exchange capacity (external respiration) than the oxygen exchange capacity of body tissues (internal respiration) is also small, but the

is for the respiratory and circulatory system run, whether pulmonary gas exchange, heart rate, heart each jump output, blood flow distribution or

human vein reflux, not by the conscious control of the human body can exercise physiology variables.

Only way of breathing during exercise is the movement can be controlled by the sense of physiological responses, therefore, a proper understanding of correct breathing when running

the concept is very helpful to the knowledge of exercise physiology.

1. Running speed and respiratory exchange capacity

are often made when running with the pace of "two smoking a call", "2 smoke 2 call" or other rhythm adjustment

respiratory rate (frequency) concept. This does not take into account the size of the principle amount of respiratory exchange of rhetoric, is a very wrong concept

running breathing regulator. In fact, the running speed is proportional to the amount and respiratory exchange.

Under the body at different speeds while running, the respiratory exchange capacity per minute up to 10 times more likely to differ, although the pace of running will

change the frequency of breathing (frequency), but definitely do not think a single respiratory rhythm, we can fully representative of the breathing regulator

running. Regulate the body's breathing while running running speed will be significantly affected, although the two

to run with the same speed, two of the best respiratory rhythm (depth and frequency) will vary.

2. Affect pulmonary gas exchange capacity of the factors

human lung gas exchange by the respiratory rate (frequency), deep breathing (tidal volume) and the size of the

dead space effect, therefore, in the end when running to increase the respiratory the frequency or depth of breathing as a movement to increase the basis of exchange capacity
? Interpretation of the issue size of dead space.

The so-called dead space on behalf of human mouth, nose, throat, trachea and bronchi and other air channels (about 150ml), when

inhalation of air through these spaces, it will keep the size under the dead space volume of air will not enter the lungs Gas

body exchange, therefore, despite the quiet breathing at rest about every 500ml, but the real into the lungs for gas exchange

the air is only 350ml, if breathing 10 times per minute based on the number, the human interest quiet break

pulmonary gas exchange in real time only 3500ml. Increase the depth of breathing (inhalation of air per volume), can significantly reduce

to dead space effects, increased lung gas exchange capacity to reach the purpose. Especially with the faster running speed of
, dead space will increase significantly, if only to changes in respiratory rate to adjust, then the efficiency of pulmonary gas exchange will not raise

unfavorable increase in demand for oxygen while running.

3. To mouth or nose breathing

how to increase the depth of breathing? Jogging breathing is the focus of regulation. Basically, when running

speed is not fast, the body's oxygen demand is not high time to nose breathing, mouth breathing approach can be

have more natural ventilation adjustment. At this time runners as far as possible to increase the depth of nose breathing, reduced respiratory frequency

rate, in order to obtain better pulmonary gas exchange efficiency. When running faster, the breathing of the depth of

further increase the frequency of breathing will gradually improve, if the rhythm of the nose can not reach the lungs inhale the gas exchange requirements

(feel I must help breathing) When the speed that has been running too fast, then slowing down the speed of running

clearly than regulation of breathing depth or frequency also to the important (and respiratory exchange increases rapidly, on behalf of non

oxygen metabolism increase).

4. Chest or abdominal breathing to rib and sternum

put expansion on the chest, and reached the breathing gas into the lungs, known as Xiongshihuxi
. Ribs and sternum fixed to the diaphragm caused by chest expansion under the reduced (abdominal protrusion), the Department reached a gas into the breathing lung
, called abdominal breathing. In fact, abdominal breathing is the so-called "gas into the pubic region (in the lower abdomen
)" breathing regulation model, which is to achieve an effective means to increase the depth of breathing. Running time

by way of abdominal breathing to regulate, can significantly improve the efficiency of pulmonary gas exchange. De preparatory activities before the race to do

of the human body organs and limbs from a relatively quiescent state to a more intense activities, the need for a process of adaptation, therefore, before running the same people doing the preparatory activities to be appropriate, so that the body physiology to In the case of moving the coordination work. If you do not do preparatory activities before running, distance running usually occurs when the ligaments, and tendons. In particular, an intense run up to, more likely. Normally do before running the following sections Warming:

(1) standing, hands on his hips, alternating activities of the ankle joint;

(2) squat, two-hand on the knee Knee activities;

(3) the high leg lift legs alternately, activities of the hip joint;

(4) hands on his hips rotating waist, activities waist;

(5) hand support, followed before and after the kick, the activities of hip, knee;

(6) before and after the bow leg pressing step; left leg pressing, involving leg ligament;

(7) upper body before and after the bend and the upper extremity of the minor activities.
QicemoonQ2010-04-18 20:48:06 +0000 #3
first time to see so Wenzhou Zhou explained ------- But you're right.



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