During long about breathing to fitness?

Runner is an activity, lasting longer time movement. During long, because the muscle activity acuteness, need oxygen increases, so breathing frequency must greatly accelerated, in this case, if breathing method mastery incorrectly, not better promote body gas exchange and blood circulation, will appear prematurely, difficult to run the fatigue after a long distance. Sometimes, still can cause respiratory organs inflammation, sore throat or cough.

So, how to breathe only more conducive to fitness? Someone said, should use the nasal breathing, cannot use the mouth breathing; Someone says, light with nasal breathing not enough, return have mouth breathing, accomplish the muzzle with it. These two arguments have certain truth, but to see the run of which stage, will see the application running machine speed. 

Generally, in the beginning of the long or runs slowly, especially in the winter lian long or the periodical ran should use the nasal breathing. Because nasal has rich in blood vessels, can put through the air temperature increase some; Nasal mucosa liquid secretion, can raise through the air humidity; Nose hair and nasal mucosa of secretions, still can stop to remove dust and bacteria, on respiratory up certain protective effect. With my mouth breathing, although can more sucked into some air, but cold air massively entered the trachea and throat, easy cause cough, tracheitis, abdominal pain. With my mouth inspiratory will put atomy in the air and bacteria directly body absorbs, so still easy to attract other diseases.

However, in running a certain distance or run after beat faster, particularly in the long distance race, unit time of ventilation should compare quiet increase when several times to dozens of times, only nose breath cannot meet the requirements, breath-holding afflictive, must be coupled with mouth breathing.

The nose and mouth, must pay attention is not breathing, but should zhang gulp nasal mouthpiece oo-hoo, only mouth to exhale. Mouth call the method is: mouth micronas, light to grind teeth, the tongue rolled up, slightly lick living roof, let air through his teeth out. Breathing, attention should be paid to do even and rhythm. Shortness of breath should have proper depth; strong, Breathe in slowly and.

Breath still shape.mental footwork cooperate closely, to better meet the needs of body to oxygen, run up to feel lighthearted nature. Match method, should be a cry two steps, then two steps a suction, Or, again call the three-step three-steps a breath. Midway accelerated run or game end bursts, breathing the depth and rhythm, may along with the quickening pace of and deepen and accelerate the accordingly.