How to breathe when running

Running, the beastly analysis needs oxygen requirements with the admission of the alive dispatch and the affiliated admission in acclimation to change this situation, the allegation to beforehand the respiratory bulk and admission the abysm of breathing. Here accustom treadmill how to breathe:

Pay assimilation to your activity evenly.

Running, anxiously all-overs blow of emphasis and activity emphasis to coordinate, in general, according to their accurate activity and alive dispatch changes, you can crop a two-step absorption, two-step calls to a assimilation or three steps, Free Run three achieve a anxiety method. When activity emphasis and the emphasis of alive to acclimatize and becomes a habit, you can abjure conciseness of activity credible and emphasis disorders, abysm is acutely amiable to add a bottomless breath. But can aswell allay the fatigue of the respiratory analysis and to allay the alive in the “pole” the adverse reaction.

Running adenoids suction.

Running adenoids animation and in accord with the accent of running, to accommodated the oxygen requirements in the body. nike mens running shoes With the alive ambit and intensity, added oxygen requirements, about-face to the adenoids and aperture animation assimilation call, drag and breathe boring to do, fine, long, aperture hardly attainable breath, abstain big aperture fast animation or abysmal breaths. Running, conciseness of breath, flu gas asphyxiate is poor due to bare breath, carbon dioxide absolved inadequate, alive in the alveoli, the attached oxygen inhalation. air max 1 Expiratory aggregate in adjustment to access the aperture breath, and carefully access the bulk of animation and exhaled.

The capital purpose of respiration, the body’s oxygen needs and rid the physique of balance exhaust.

Human quiet rest, per minute animation 10-12 times, about 500 ml of the bulk of anniversary animation (tidal volume), nike women running shoes that is, the animal physique in a quiet breaths per minute barter of about 5-6 liters. Although per minute assimilation of oxygen in the physique 1000 to 1200 ml, 70 kg of oxygen per minute developed use alone 300ml. Physique a lot of Large movement bulk of blast can be up to 100 liters per minute (the about agreeable 20 times), but the physique Oxygen assimilation (maximal oxygen uptake) alone account 3000ml. Nike lunar hyperdunk This respiratory barter access in aggregate Plus oxygen appliance but bargain the phenomenon, it seems that the capital animation of animal adeptness exercise achievement to attached factor.

Only the movement of animation is controlled by the adroitness motion physiological reactions, so able compassionate of the absorption of alive the absolute animation is actually attainable adeptness of exercise physiology.

http://dlml2fc.dhpreview.devhub.com/blog/2092982-how-to-breathe-when-running/

、http://dlml2fc.dhpreview.devhub.com/blog/1925175-benefits-of-swimming/

Fall exercise to note

Timely replenishment prevent Qiuzao

  From the hot and humid summer into the fall , a sudden drying up of climate , the temperature has fallen , the body content easy to plot some of the heat , and humidity in the air to reduce the fall , likely to cause dry throat , tongue less fluid , chapped lips , nose bleeding, stool drying and other symptoms. Coupled with the loss of moisture movement will increase the body ‘s reaction lack of moisture , so be sure to drink plenty of water after exercise , eat pears, apples , milk , sesame , fresh vegetables and other soft food,  asics gel kayano 18 or usually drink sugar pear water, winter melon soup and other food to maintain normal secretion of the upper respiratory tract mucosa to prevent sore throat .

Ready to prevent injury

For any kind of sport , the preparations are necessary, because people’s muscles and ligaments in the fall will be the case of low temperatures caused by reflex vasoconstriction, increased viscosity , reduced joint range of activities , ligaments the stretch was reduced, the nervous system ‘s ability to command on muscle activity in the case is not ready will decline, if not adequately prepared before exercise activities , asics running shoes  can cause ligament strain, muscle strain , serious impact on daily life , exercise has become a kind of injury

 Avoid excessive gradual

 Some people think that a large amount of exercise to train their body , strong resistance , it is not true , exercise with eating and sleeping , are moderately to do. From the Chinese medicine theory speaking, fall is also a human body are in essence raised within the convergence stage, so exercise should also conform to this principle, the exercise should be small to large , step by step . Exercise their bodies feel some heat , sweating slightly , exercise and feel relaxed and comfortable , which is the effect of a good standard . asics mens running shoes  Conversely, if very tired after exercise , rest still unwell , headache , dizziness , chest tightness , palpitations, reduced food intake , your exercise may be too big, the next movement must be to reduce the amount of exercise .

 Sports injury prevention protection

  Since human muscles and ligaments in the fall temperatures begin to fall easily in environments caused by reflex vasoconstriction , joint physiological activity decreases, and thus vulnerable to the muscles, tendons, ligaments and joints of sports injuries. Therefore, each movement should pay attention to movement methods , in addition to fully prepared activities, range of movement ,  asics womens running shoes  strength should pay attention , do not force yourself to do some higher level, action.

 Note clothing to prevent colds

 Autumn and summer are different, early morning temperatures have begun some low, generally sweat more during exercise , there is little attention danger of catching a cold . So, do not get up to go outside to wear unlined activity, and give the body a time to adapt . Particularly the elderly , asics gel kinsei 4 running shoes do not immediately after waking up in the morning to get up , because the elderly disc relaxation, suddenly upright from the supine into the lower back sprain may occur the phenomenon , hypertension , cardiovascular disease, elderly people get better be careful, in bed stretching, stretch your joints, a little rest, and then get out of bed .

  Not fasting morning workout

Some people used to go to morning exercise, eat breakfast had finished , so that the body is not very good . Because exercise the body will consume a lot of energy , after a night of digestion and metabolism, eat the night before has been digested and exhausted, the body is not available in the basic energy consumption , and if still empty belly , hungry when exercising , it is easy to hypoglycemia . asics gel noosa tri 7 running shoes  More severe for the elderly . So after getting up before exercise should be appropriate to drink sugar water or eat fruit ” pad a cushion “, so that the body starts to get some energy , will be more conducive to health.

 Satiated should not exercise

 Modern lifestyle has rarely ” sunrise and sunset ” in the evening sleep late in the morning working great, a lot of people do not have time morning exercise , so it was time to put the training set at after dinner . Able to adhere to exercise is a good thing , but exercise immediately after a meal , even if it is also not conducive to a healthy walk . This is because after dinner digestive system greatly increases blood circulation , while other parts of the body blood circulation will be reduced , if immediately begin ? ? Run ?????? A movement hindered the process of digestion , gastrointestinal easy to get sick. So after 30 minutes after a meal exercise as well.

 Exercise should not curb the morning run

 Jogging on the boulevard fall , breathing fresh air is conducive to human health. But now in the city , asice gel noosa tri 8 runnning shoes  busy road more than a few people in order to save time, jogging on the road side to exercise , this is actually very healthy . Since autumn climate is dry, dust flying up easily , so that the air pollution in the side of the road running, increased lung capacity , will inhale more dust and harmful gases emitted by vehicles . Potentially increasing the damage to the body . So the best choice in the morning run and exercise park was quiet and clean place , but not in the side of the road jogging.

 Exercise while ensuring sleep

  Exercise must be in the best mental state and physiological state in the case , with full of emotion into the fitness movement, in order to obtain physical exercise and mental outcomes fun pleasure. As the saying goes ,  nimbus 14  ” Chun Kun lack of autumn ,” fall into the pleasant weather, shorter daylight hours , a good time to take advantage of this as much as possible to ensure adequate sleep to recuperate not only to ensure the health , but also improve immunity of an important means. So, in the fall to follow the human body clock operation rules, to develop good sleep habits , when coupled with the orderly scientific exercise, the body can become better and better .

 Adjust your diet enhance physical

 In the fall, cooler weather, people will boosted appetite , so that greatly increased calorie intake . Coupled with a pleasant climate , people sleep enough , to welcome the arrival of the cold winter , the human body will actively cold storage of fat , so the body of calories than the heat . So, in the fall only to eat something nutritious , enhance strength , we must also be careful to weight gain, especially in obese people themselves . Note eat some low-calorie diet foods, such as red bean , radish, bamboo shoots , barley, seaweed, mushrooms, etc. , do not eat heavy foods underwhelmed , lest burden of gastroenteritis , but also make the body temperature , blood sugar rises , people malaise , resulting in fatigue .

http://ux464te.dhpreview.devhub.com/blog/2066969-jogging-and-walking-their-own-merits/

http://rab7168.dhpreview.devhub.com/blog/1955021-side-effects-of-creatine/

Application of functional training

Functional training and other training difference is that it is no longer a way to the surface in the form and means, but for a different project, manifested in the form it is vastly different, it is the physical Specialization bridge practice in the training of their exhibit based on the characteristics of the project itself the means to determine the training load and practice time. The following examples will combine the application of functional training done discussed.

Explosive force

According explosive power * = distance / time, can be inferred: the intensity can be increased explosiveness, speed, range of motion at three levels.  nike free women  High-intensity, high-dose strength training only increased strength and muscle mass, rather than skills. Training in the past, many coaches and mentors to lift the Olympic level athletes weight, because they believe this power increase will be applied to the project improvements in technology, but a large number of studies have shown that neuronal migration does not exist, unless this kind of posture completely no difference appeared in the game. In speed skating special strength training, for example, in a traditional training, strength training skaters is the primary means of different load weight squat exercises. air max 2013  But by examining the development of athletes skating squat strength study shows that nearly half squat training gluteus maximus, rectus femoris had half the energy consumed in the squatting movement. From the training point of view of efficiency, squat exercises for about half of the energy consumed in the eccentric contraction phase of the squat, speed skaters do if the main purpose of this exercise is to develop the ability to shrink the heart, then the best way to improve practice , squat action should be completed under no load conditions, this practice may work in the muscles closer to the special skating movements. From the results of this study can be found in this squat long as the speed skating strength training exercises primary means of skating with special force in the muscles and hard work on both the extent there is a big difference, this exercise only to develop the general strength athletes, while skating special ability is very limited.  Nike Zoom Kobe Tennis player with a resistance through, including the chest, shoulders, upper arms and torso swivel pulley device mimics the action swing functional training can improve strength forehand and backhand; assuming a golfer trying to improve explosiveness, he should attention from the legs to the hips until the upper torso muscle groups involved. Explosive increase in speed is increased a method according to the characteristics of badminton, which requires players have the ability to move repeatedly and rapidly to adapt the game. This rate, in addition to a variety of people sliding, kicking cross, bouncing fast, but more important is to emphasize the speed of starting and reversing. From the game, we can see that every time the ball hit every move once, there is a starting and reversing. If the move is about 500 times, then the number of starting and reversing it should be about 1000. Of table tennis athletes often use sand clothing footwork to facilitate movement speed increase, the formation of “fast, aggressive, accurate and flexible” technology style features, has maintained the world’s leading ranks.  nike barefoot shoes In addition the majority of speed quality genetically determined, but through consistent practice and game action to improve nerve conduction, to make it into more skilled action automation, will achieve the desired results. For example, China and other badminton players swing dumbbell training the nervous system in the excited state, repeatedly reinforced conditioned reflex stability, the continuous generation of new stimulus, and achieved good results is the evidence. Thus, the explosive increase is based on the nerve – muscle and physical work on the coordinated development approach.

Sensitivity

Sensitivity enhancement is yet a way conducive to competition. Exercise should be sensitive to practice specifically for the project.  nike free run latest  For example, Plyometric jump training for basketball players is not a function, of course, there are basketball player jumps, but not jumped from the box, while the athletes that practice became functional training methods. As coach Sun Haiping that the characteristics of hurdles that sprint with obstacles, all training should be around this feature to schedule and conduct. Speed ​​is the most important factor hurdles, in training speed training should always put on a very important position; take a look at the nature of the leopard, which is much stronger than human agility, they do not bench press and squat, but In the hunt for prey in the running, jumping and biting become strong and flexible. Therefore, the choice and innovation in functional training methods, to keep starting from the following three questions: 1 What is the purpose to be achieved? (2) This exercise is to achieve the expected goals? 3. Whether this is the most appropriate?

Core stability

Core stability strength exists in all sports, all sports action are based on the center of the kinematic chain as the core muscles, nike 3.0v4 run shoe  strong core muscles for the movement of the body posture, motor skills and specialized technical movement plays stability and support effect. Core muscles is considered a box or cylinder, the abdominal muscles in front, back and buttocks in the rear, horizontal diaphragm as a cover, basin surrounded by hip muscles and muscle groups for the bottom of the box. When the body force, the energy stored in the core muscles to the movement from the center of the body every aspect of conduction. Core parts of the muscles have the largest production capacity and energy storage is also up in aerobics kick, swing, walking, running and other lower limb movements without, seemingly feet on the ground or the role of the human body, air max 1  and indeed from the waist and hip mover muscles group force, and through closed-kinetic chain to the lower limbs of an effective momentum transfer. Used in aerobics posture control of training, you can: supporting legs placed ball exercises, single (double) stand leg squat exercises on the ball, so that not only improves the stability of the core muscles and proprioceptive control , but also improve the technical adaptability.

Motor skills

On this issue many coaches, instructors, athletes do not realize: the level of skill and strength to master proficiency is totally different, that is, they should be separated, and the use of targeted exercises to strengthen. Special skills improve, it needs exactly like in the game, like to practice. Each has its own action or behavior neural pathways, although the operation is similar in appearance to have different neural pathways, of course, does not have mobility. Through the water polo athletes muscle strength, movement forms on pitching velocity impact study results showed that the pitching arm strength increases with the speed does not matter, but the action form and pitching velocity (exercise special importance of technology), air max 90 sport shoes  which shows independent pitching activities The strength exercises do not improve pitching speed, strength training effect is not transferred to the technical play, because strength training in neuromuscular characteristics and morphology is not consistent with the pitching. Because strength exercises in the nerve – muscle characteristics and morphology are not consistent. Martial arts boxing proverb: “punch one thousand Bianshen France from now,” saying that this is because athletes in the same action repeated practice, the same route, so that the action gradually achieve the degree of automation, nike air max 95 shoe  the athletes do not need to think about to be completed. In the physical interpretation: With the increase in the number of exercises, repeated application of the relevant synapses, stimulation threshold gradually decreased, like in a deep grass, the same line to go more, its path deeper. The sport will be applied is that a good football player in the game is the tactical issues to consider, but for how the ball with the foot, how to transport, need to use conscious control. Thus, the functional training, through various forms of instability under the mode of motor skills repeated practice, so as to achieve the degree of automation in response to the vagaries of the game case basis.

http://normallife.tblog.com/post/1970793507

http://normallife.tblog.com/post/1970664711

Life is Science Sports

Life is science movement, different ages have different movement, different occupations have different sports, I will introduce the following:

1, children. Sport more interesting tricks, cheerful heart comfortable. Recommend choosing recreational, sports, water sports and excursions, aerobics activities.

2, persons with disabilities. Participate in sports, you should first consult their professional opinion, according to personal preferences and capabilities, free run 2   choices that are both safe and appropriate exercise.

3, pregnant women. Pregnant women exercise helps relieve the discomfort caused by pregnancy, the successful completion of the production process will help accelerate postpartum recovery. Experts suggest that after 16 weeks of pregnancy to begin exercise programs; should be gradual and within their means, sports and other types of selectable relaxed and comfortable while walking speed moderate movement; prenatal and postnatal exercise before, they should belong to prenatal care hospital inquiries; Nike Free Run 3  exercise wear appropriate clothing, pay attention to the body reaction, attention to add water to avoid hyperthermia.

4, seniors. And stretching exercises should be aerobic exercise, and weight-bearing exercise should be based on individual physical condition, amount to do. Suitable projects include swimming, social dance, tai chi, croquet, Chinese dance.

5 adults / adolescents. nike air max men Aerobic exercise should be based, supplemented by appropriate weight-bearing and stretching exercises. Suitable projects include ball games, walking, water sports, gymnastics, fitness equipment, running and so on.

6, office workers. Multi-fingered people who work in offices, should try to gain time to do physical activity. Suggestion: nike air max women use the stairs at work much less elevator; official talks with colleagues, should conduct more interviews, minimize the use of telephone, in order to increase activity levels; many seek opportunities to walk, less by car; at break time or after lunch , do some stretching exercises; receive calls, you can move back and forth. In his spare time to participate in recreational activities, air max 95  many outdoor activities such as hiking, family fun exercise, to replace indoor sedentary activities; more aerobic exercise, such as jogging, cycling, swimming, ball games; reduce see television, playing computer and other sedentary activities.

As long as attention to safety and within their means, gradual and sustained, regardless of what people can enjoy the benefits of exercise and fun.

http://rab7168.dhpreview.devhub.com/

http://rab7168.dhpreview.devhub.com/blog/1925803-standstill/

Autumn hiking Precautions

Fall hiking can be a strong bones and muscles, to express the chest of the depressed. Fall mountains, but also rich “air vitamin” – negative oxygen ions, the air is very fresh, this time climbing on exercise heart lung function is very useful.

However, climbing is a great exercise oxygen consumption, but also pay attention to the following points, otherwise it will harmful to health.

Determined to cerebrovascular disease were careful climbing. Climbing greater physical exertion, blood circulation will increase cardiac load, easily induced angina, myocardial infarction. Also suffering from epilepsy,  nike free 2 dizziness, hypertension, emphysema, and it is not climbing.

Bogey before day when mountain climbing. Autumn morning low temperatures, indoor and outdoor temperature difference, subject to cold stimulation, prone to vasospasm, induced heart disease or high blood pressure, especially the elderly must pay attention. After breakfast the best climbing again when dawn.

Drink water before departure. Nike Free Run 3 Morning blood viscosity is high, before climbing thirsty to drink a glass of water, can dilute the blood, reduce the movement of the water. Forget the way it should always pay.

First slow after the fast speed. Before climbing the best to do some simple warm-up activities, beginning slowly, then gradually increase the intensity. Mountaineering is an endurance sport, excessive physical exertion will be too fast, or even unexpected. Climbing altitude and time should be according to their physical condition. Nike Free Run 3.0v4 Running Shoes Pay attention to rest method, hiking break halfway length should combine short-long small. Short break control in 10 minutes or less, in order to break the main stand. A long break in 20 minutes or less, but do not sit down immediately, you should stop for a while and then sit down and rest. Rest do not lie, do not stop when the best undress, to prevent cold.

Skin care to prevent the sun. Climbers sweat and grease secreted more, this time to prepare a dry towel to wipe from time to time, Nike Air Max 1 Sport Shoe before the break, wash with warm water and soap skincare. Autumn strong ultraviolet radiation, to prevent sun exposure, the best Wear a hat covering sunlight, or an appropriate rub some sunscreen is required.

Carry some trauma medicine. Easily when climbing falls, sprain, should be prepared to take some traumatic carry. Such as Band-Aid, gentian violet, medicinal alcohol swab, bruises medicine. Also prepare a scarf, do bandage when necessary.

http://yg4alwz.dhpreview.devhub.com/blog/1983871-make-men-more-healthy-foundation-movement/

http://yg4alwz.dhpreview.devhub.com/blog/1983871-make-men-more-healthy-foundation-movement/

How to enhance the physical

You really wants to have vitality, energetic, we should seriously start following ten aspects:

First, drink less coffee. Coffee, tea and cola contains caffeine, although it is refreshing quickly, but will produce a stimulating effect on the brain directly, so that greatly reduced the quality of your sleep, and drink the drinks later, the more likely sleepless nights. If you do drink, 1-2 cups a day should also be appropriate, especially in the afternoon should be free to drink.

Second, drink plenty of water. In the process of energy conversion of food, the human body will generate some waste. Without water, the body will not be able to properly excrete. airmax 2012 In order to help the body flush out their own trash, you should develop the habit of drinking a lot.

Third, do not drink more. Although the long term, 40 years of age for men and women after menopause and the amount of time to drink a little bit, can reduce the risk of heart disease, but if alcoholics, your energy will be depleted. Alcohol is easy to make blood sugar rise sharply, and then plunged down, this is what you are after a few drinks at night, the next morning often feel extremely uncomfortable one important reason. And drinking too much can make the body dehydration, over time will damage the liver.  Latest air max If you are really hard to quit alcohol, but also to refrain from more than 1-2 cups per night.

Four, sitting correctly. Most people sitting at the table to work and study, the body will not free to independently tilted forward, it is very easy to make the body out of balance, it is not comfortable. If you are a considerable part of the time is spent at the table, you should ensure that the sitting comfort. Should choose a solid number of chairs, the level and must be able to adjust the backrest down. Should be maintained between the hip and knee level, feet flat on the floor may be natural, air max 360 and make enough to support your back in a lower back condition.

Five, mood optimistic. Sometimes attitude towards how we feel full of life has a great impact. If you are afraid to do a certain thing, you will naturally feel tired and unmotivated. Fortunately, the spirit of victory can be used to help us overcome those negative mental disorders. You only need to focus on things that will mind after the successful completion of the kind of feeling contented, and should not always think of the matter may make you feel powerless, and thus balked.

Six, regular exercise. Regularly engage in physical exercise will make you energetic. First of all, physical activity can promote the body to the brain and other parts of oxygen. Secondly, people in the activity likely to sweat, and sweating it helps the body detoxify and renewed vigor. Finally, compared with those who do not love sports, nike hyperdunk exercise regularly during the day’s nighttime sleep quality is much higher, and the latter generally felt up in the morning is refreshing and comfortable. If you truly care from the perspective of your weekly exercise should be performed 3-4 times, every half hour is appropriate.

Seven, food, but eat. Eating too much will naturally increase the burden on the digestive system, which in other parts of the body will consume energy. So basically satisfy the appetite should prevail.

Eight, will eat each meal. Kobe 7 shoe Low blood sugar would be detrimental to our physical and mental capacities, and promote blood sugar stable state is an effective way will eat three meals a day each meal. Even if you have no hunger, it must have something to eat, even if only to eat fruit is also OK. However, you should be sure to stay away from sugary foods, such as eating a biscuit and sweet foods like chocolate, sugar, although can be restored to normal standards, but only temporarily make you feel excited, a few hours later the body will overreact and make blood sugar bottomed out again.

Nine, self-relaxation.  leborn x shoes Sometimes the hardest thing to do is precisely what they should not do it, which is what some of us occasionally need something to give your body a thorough opportunity to recuperate. Some complementary therapies, such as massage therapy and aromatherapy, rejuvenating the human body is also very effective, they only make the body to fully relax, and make us physically doubled spirits. In addition, such as lemon grass, mint leaves and eucalyptus leaves and other plant essential oils, but also with the treatment of male erectile dysfunction unique effect.

http://dlml2fc.dhpreview.devhub.com/blog/1978993-how-to-quickly-restore-the-physical/

http://dlml2fc.dhpreview.devhub.com/blog/1977228-winter-fitness-considerations/