In order to maintain your figure in good shape, so that the body is always slim and fit, it is necessary to do jogging. It allows you to use the main muscle groups, strengthens the circulatory system, stimulates the metabolism, has a beneficial effect on the digestive system, helps to saturate the blood with oxygen, increases working capacity and endurance.
How to breathe while running?
During running, the cardiovascular system is subjected to excessive stress, and as a result, rapid breathing occurs . That is why many are looking for recommendations to breathe properly. The process of breathing in people can vary significantly, but some general rules still exist. Before running, be sure to stretch your muscles and do a respiratory workout. Squats, bends and turns of the torso will help. In this case, you need to inhale when the chest is compressed, and exhale when it expands.
Running breath needs to be controlled, because otherwise you can start to suffocate. When running, a shortage of energy is created, the body is no longer enough oxygen. With improper breathing, the heart rate accelerates and stress occurs.
When running a long distance, you need to keep your breath to the finish. You need to breathe calmly and evenly, focusing on exhalation. As a rule, in a normal state, a person uses chest breathing, in which the body consumes a minimum amount of energy. In this case, air circulates only in the upper part of the lungs.
Oxygen metabolism most effectively occurs in the lower part of the lungs. That is why breathing while running is best done with the diaphragm or lower abdomen. For this, inhalation and exhalation must be rhythmic, alternating at regular intervals. They can be different, for example, for every 2 or 3 steps. You need to choose the right rhythm yourself. You also need to control the pace of the run, so that there are forces for the last lap.
Running breathing can be done in the following ways:
- inhale-exhale through the mouth;
- nasal inhalation;
- inhale through the mouth, and exhale through the nose;
- inhale through the nose, and exhale through the mouth.
Everyone chooses for himself the method that he considers the most convenient. However, breathing while running is advisable to carry out the nose. Then fatigue comes much later. You can also inhale using the nose, and exhale through the mouth. This is also a good option. It should be remembered that when running it is better to open your mouth, because otherwise
breathing is difficult.During the race you need to count the pulse. It is desirable that he per minute ranged from 120 to 150 beats. Otherwise, running practically does not bring any benefit and can even be harmful. The pulse should be restored in about 10 minutes. If this does not happen, then the load is high, it must be reduced. Athletes, in order to track heart function and heart rate, purchase a heart rate monitor for running. It may also include some additional features. For example, GPS navigation, with which you can determine the location, as well as running speed.