Cardiovascular exercise is an excellent way to enhance the body’s resistance, however, its great benefits begin to appear after several minutes of training at moderate intensity for periods of half extension; quue a point not easily reached, especially in the early days of training and the lack of knowledge to take proper posture and proper breath control, are factors that adversely affect performance.
On several occasions we have taken the Running main theme of the articles published on the site, but until now had not been mentioned on adapting to the activity, by controlling the breath, so then we suggest some tips to avoid have problems in your cardio sessions.
Some technical terms that you should know:
The main task of the respiratory system is inhaling oxygen in the air and subsequently residues exhale carbon dioxide. When running, the body adapts to the rhythm, frequency and volume of oxygen needed at every turn, this forces the lungs to work faster, depending on the intensity of training. A more effort, more oxygen is needed.
The diaphragm, which lies just below the lungs, works as a driver to pump air, and move your abs from the inside out. This is the reason why higher voltage in this area, breathing will become more irregular, affecting the performance of the race. That said, it is also important to mention that stretching the abdomen and diaphragm before practicing a sport that requires large loads of aerobic movements is crucial for optimal performance.
Stretches of the diaphragm
When breathing, you can pull up the bottom of the chest, while exhaling have to keep this movement while opening the thorax laterally supported by hands. It is virtually the same effect you get when separating the ribs.
Running or tensing the muscles, stiffness in the neck that also affects breathing arises. This can be avoided by stretching of the scalene muscles, ie those located at the highest ribs to the neck. The way to stretch the scalene by a slight head rotation (tilting to the side and back).
Will you breathe through your nose or your mouth?
Anyone with a little knowledge on the subject recommends that breathing through the nose, because in this way the oxygen absorbed out more refined. So, ideally exhale through the mouth. However, keep in mind that breathing through the nose creates more tension in the muscles of the face, otherwise the mouth breathing.
Maybe this does not involve a deficit in performance directly, so it is advisable to leave this decision depending on the comfort of each trainable, can be mouth-mouth, nose and mouth, etc. Yes, in racing explosive speed, it is important that the air in and out through the mouth, due to the ease involved. Remember that breathing should be a thoracic abdominal activity and not to be shorter and shallow, keeping relaxed jaw and helping to have a constant and effective pace during the tour. Breathing frequency will depend on the steps that occur, an example would be, inspire every two steps and expire in the next two.
Precautions during winter
In cold seasons, the air is usually dry at low temperature, this will lead to dry mouth if you breathe this way. As you inhale and exhale through the nose, the air is purified and heated, protecting the lungs and mouth.
When short distances, it is advisable to inhale and exhale through the mouth breathing rhythms with short series of 200-400 meters is vastly improved strength and absorbency of the lungs, and muscles involved are also benefiting.
To breathe with the torso is essential to increase lung capacity, speed riding while breathing from the diaphragm, you should be trained in Yoga or Pilates classes.