The scientific breathing method of running to lose weight should protect yourself while running. I believe many people have already used this sport to exercise when they were in primary and secondary schools. A full state is more conducive to us to actively meet life. If you want to exercise yourself, you can consider running. Let's take a look at the scientific breathing methods and knowledge of running to lose weight.
Scientific breathing method for running to lose weight 1 Running is an aerobic exercise, and oxygen is obtained through breathing. Many people cause muscle spasms, wheezing, etc. Because you don't breathe properly when running, or you are panting like a cow and exhausted after running for a few steps. Learning to use scientific breathing methods will make your running easier and have better fat burning fitness effect.
First, breathe through your nose.
Many people feel that breathing is not smooth enough when running, so they start to open their mouths and inhale. This will not only cause cough, but also fatigue. The correct way is to breathe through the nose. Nose hair can also help filter impurities in the air.
Second, the coordination of breathing rhythm.
The normal rhythm is to run for two or three steps, inhale slowly through your nose, run for two or three more steps, and spit out the waste gas through your mouth, much like swimming. If you still feel that you don't inhale enough, you can also inhale some through your teeth and drive yourself to run more lightly with rhythmic breathing.
Third, take a deep breath.
After running for a long time, you should take a deep breath, otherwise you will feel short of breath and chest tightness only by shallow breathing. Some people only care about inhalation and exhalation, so they can't effectively discharge waste gas, which will also cause hypoxia in the body. Only when deep breathing is smooth, can all the waste gas in the body be discharged, and the negative pressure in the lungs can be raised, so that inhalation is more powerful and more gas can be inhaled.
Breathing method during running:
When people run, the amount of oxygen needed by the body increases with the increase of exercise, in other words, with the increase of running speed and time. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. The respiratory rate is not unlimited, but limited, and the normal effective range is controlled at 35-40 times per minute.
If it reaches 60 times per minute, it needs to exhale and inhale once per second on average, so that breathing will become shallow, ventilation will be reduced, which will affect the inhalation of oxygen and the discharge of carbon dioxide. The concentration of carbon dioxide in blood will increase and the oxygen concentration will decrease, and the human body will naturally feel poor breathing and fatigue.
How to breathe when running to lose weight?
First of all, pay attention to the even breathing rhythm.
After you start running, you should consciously coordinate your pace with your breathing. You can change your physical condition and speed by breathing in two steps or three steps. After the breathing rhythm and running rhythm are coordinated, habits will gradually form, which can avoid shortness of breath and rhythm disorder, reduce the fatigue of respiratory muscles, and help reduce the adverse reactions of "poles" in running.
Second, running speed and breathing exchange ability.
The speed of running is directly proportional to the respiratory exchange. Different running speeds may lead to a gap of 10 times per minute. Although the pace will also change the breathing frequency, it is not only a breathing rhythm that fully represents the breathing adjustment of running.
Scientific breathing method for running to lose weight II. Summer running to lose weight
Running to lose weight first, the benefits of running to lose weight
This is the most concerned issue for MM, and the benefits of running to lose weight are numerous.
1, running is the most convenient aerobic exercise: aerobic exercise can fully burn grapes in the body and convert them into new energy consumption. Sticking to running and diet control can not only lose weight successfully, but also make it difficult to rebound.
2, running does not cost a penny: what an economical exercise, only in one venue, you can lose weight healthily.
3. Running is very flexible, and you can start at any time: morning, afternoon, evening, anytime, anywhere, and run whenever you want.
4, running to reduce blood fat and decompression: running can lose weight, concentrate, clear your mind, release your brain, and the whole person will feel very comfortable.
Running to lose weight II. Preparation before running
Do proper warm-up exercise before running, so that the body can enter the state before exercise, and it is not easy to sprain joints and tendons.
There are no hard and fast rules about what you must do when preparing for exercise. Usually stretch muscles, leg press, twist waist, and move all joints of hands and feet. It should be noted that the action should be done as well as possible, and the time is about ten minutes. You can't warm up by just moving twice.
Running to lose weight 3. Various running modes
1. Jogging: Run at your favorite pace according to the speed and intensity you can adapt. Jogging may achieve the effect of bodybuilding and lowering blood fat, and it is not difficult, suitable for MM without exercise habits!
2, running in situ: running in situ can exercise the upper body well, with a large upper arm swing, which is very effective for meat worship.
3, accelerate running: MM with sufficient physical strength can choose this. After the body enters the state, gradually increase the speed until it can reach the highest speed, and then gradually stop. Accelerated running can make the heat burn to the maximum extent, and after running, you will feel that your whole body has been fully exercised.
Running to lose weight IV. execution time
1, the choice of time period: 2: 00 pm to 4: 00 pm is a good time to strengthen physical strength, and human muscle endurance is 50% higher than other times. From 5: 00 to 7: 00 in the evening, people's exercise ability reaches the highest point, which is suitable for running to lose weight. It is not suitable for exercise after meals, which will hinder digestion. It will hurt the stomach after a long time. You need to rest for 30 to 45 minutes before running.
2, the length of time: running time is not as long as possible, if you want to burn fat, you must reach more than 40 minutes. Don't try to be brave if MM who has no exercise habits can't insist at first. You should use a step-by-step method, 20 minutes today, 25 minutes tomorrow, and gradually reach 40 minutes.
Running to lose weight 5. After running.
1. Don't sit down or lie down immediately after running. Walk home slowly. At night, you can soak your feet with hot water, massage your legs and relax your muscles.
2. Pay attention to diet control after running. After exercise, people's appetite will greatly increase. Be careful at this time. Don't eat it right away, and don't eat high-calorie food. You should eat some diet foods, such as fruits and vegetables, after half an hour of exercise.
Running to lose weight 6. How to prevent radish feet?
It is another issue that MM people are most concerned about. Many people gain muscle instead of losing weight. I'm here to give you some preventive advice.
1, heel on the ground, and then roll from heel to sole. Running in this way can reduce the pressure on the ankle joint and will not stimulate the production of calf muscles.
2, running time is not enough, plus eating and drinking after running will also cause radish legs. After running, do some stretching exercises to relax tight muscles.
3. At the beginning of running, some people will feel that their feet are getting thicker. In fact, it is because the calf will be very tired and stiff after running often, and there is a sense of tightness, which is just an illusion.