Do you breathe through your mouth or nose when you exercise?
When people are running, the metabolic level of the body is enhanced, and the intake of oxygen and the discharge of carbon dioxide will increase significantly compared with that in a quiet state; Each inhalation will increase from 500ml at rest to 2000ml-3000ml, and the breathing frequency will increase from 12- 18 times per minute at rest to 40-50 times.
In the warm-up running stage or at low pace, we can meet the needs of the body only by inhaling through the nose, and then we can breathe smoothly without choking; However, after running for a period of time or increasing the running speed, the body's demand for oxygen uptake increases, and oxygen uptake is used to maintain the body's continuous energy supply. It is difficult to meet the body's demand for oxygen only by inhaling through the nose. At this time, the nose and mouth participate in breathing to increase oxygen intake and carbon dioxide discharge, which is a natural process. Therefore, the mouth and nose are used for running and breathing, which actually depends on the body's demand for oxygen, and there is no absolute uniform standard.
What should we pay attention to in the new sports?
1, wear appropriate clothes. Try to wear sweat-absorbing and breathable sportswear, and tight-fitting sportswear is also a good choice, which can increase muscle recruitment, let more muscles participate in sports, give the brain more sensory feedback information and improve sports performance. When outdoor sports are carried out in autumn and winter, it is not necessary to wear thick clothes on the limbs, but it is best to keep warm at the ends of the limbs such as head, ears, hands and feet.
2. Choose the shoes that suit you. Choose different kinds of shoes for different sports, whether it's running, fitness, tennis or badminton. There are many different kinds of shoes. In any case, it is the minimum standard to wear comfortable clothes without squeezing your feet. With the accumulation of sports experience, you will have more and more experience in choosing shoes.
3. Drinking water and food. Sports drinks containing sugar and electrolyte should be prepared before exercise, and candy bars should be prepared to prevent hypoglycemia. Banana, a food rich in complex carbohydrate, is suitable for quickly replenishing consumed glycogen half an hour after exercise.
4. Warm up. No matter what kind of exercise, you should have a proper warm-up before training. Warm-up should include corresponding plans to increase heart rate, dynamic stretching and muscle activation, and should include upcoming low-intensity and low-frequency exercises. This can not only increase the body's temperature and breathing frequency, but also stretch the muscle ligaments, protect the joints and prevent sports injuries.
5. Be mentally prepared. It is not difficult to exercise once, but it is difficult to exercise for a lifetime. The following suggestions can help you stick to it: don't be greedy for the first exercise, otherwise a week's muscle aches will make it difficult for you to stick to it; Every time the amount of exercise increases, we must follow the principle of 10%. For example, if you feel good running 5000m today, run 5500m at the same pace next time, or increase your pace by 10%. Writing a sports diary will make you feel more fulfilled, keep a good schedule, and leave a fixed "schedule" for sports, which will make your body easily adapt; Find a relative and friend to exercise with! It is also a good choice for colleagues to exercise together during work breaks.
How long does the newcomer movement last every day?
If the purpose of exercise is to lose weight and fat, you can do moderate-intensity aerobic exercise for a long time, and it is recommended to do it for 40 minutes to 60 minutes at a time; The aerobic exercise time after strength training can be slightly shorter, about 30 minutes; If the exercise is just to gain muscle, you can do more strength training for about 30 minutes at a time.
Is it normal for newcomers to have backache after exercise?
Normal, which may be due to the following reasons:
1, excessive exercise
Because some people choose to climb stairs, because the floor is too high, their body load can't bear the movement of this high floor, which will lead to muscle spasm and muscle tissue or fiber damage. Because most of the movements of climbing stairs are leg muscles, the leg muscles are sore.
But the symptoms of this kind of foot pain usually get better and then disappear after 3-4 days of self-repair.
Therefore, people who choose to climb stairs for exercise also need to pay attention to their physical load, that is, do what they can, and don't hold on. If muscle tension occurs, it will be difficult to deal with and the recovery period will be longer.
2. Don't do warm-up exercises.
People who exercise regularly know which warm-up exercises are better before exercise. A certain warm-up exercise helps to activate the activities of muscles, joints and ligaments, thus avoiding some injuries during exercise. But many people who don't do warm-up exercises are prone to leg soreness.
However, many people don't have the habit of doing warm-up exercises before this kind of exercise, so they will climb the stairs directly, leading to sore feet.
Therefore, before you choose to climb the stairs, you should first do enough warm-up exercise, and you need to prepare food to supplement your physical strength and energy, such as who and carbohydrates, which can prolong the exercise time.
3, excessive fatigue
If you train when you are too tired, your body will have less function and energy. If you exercise at this time, you will not only fail to achieve the training effect, but also be prone to muscle strain and pain in the past, and leg cramps or leg weakness will occur every other day.
Therefore, the human body had better keep itself in the best condition before choosing exercise, so as to ensure the effect of exercise and promote the healthy development of the human body.
4. Lack of exercise
People who usually exercise less, once the intensity of exercise is slightly higher, will be weak in muscles. Just like office workers who usually exercise less, even if they climb higher floors, they will have uncomfortable symptoms. At that time, they showed weakness in their legs and feet, and the next day they would find their legs very sour. It will take several days for this phenomenon to disappear.