Running belongs to aerobic exercise, and the air-conditioned room does not have the function of introducing fresh air. The oxygen content in the air of air-conditioned room is relatively low. Second, running requires a lot of oxygen and is not suitable for running in an air-conditioned room.

Breathe in through your nose while running. Breathing through the nose and running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing.

Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time.

Warm up before exercise and stretch after exercise.

Many aerobic exercises basically rely on the lower body of the human body, so a lot of activities will be carried out in legs, hips, feet, knees, hips, ankles and other parts. In order to avoid the harm of aerobic exercise to the body, it is suggested that you warm up before aerobic exercise to prevent leg cramps and other physical discomfort caused by sudden exercise.

In addition, after aerobic exercise, all parts of the body, especially the legs and arms, should be stretched, and the specific time can be controlled by the athletes themselves to prevent the body from rebounding later.

At the same time, aerobic exercise should pay attention to arrange reasonable exercise time.

Aerobic exercise takes more than 30 minutes to burn fat, so every athlete should have at least 30 minutes of aerobic exercise time. However, for some patients with chronic diseases, the exercise time can be moderately reduced. Keep the speed, rhythm and heart rate of aerobic exercise within a controllable range, so as to avoid secondary injury to yourself due to excessive intensity of aerobic exercise.

In fact, there are still many aspects that need attention in aerobic exercise, so I won't list them here. I hope everyone can stick to exercise and shape a healthier and more sunny self.

Extended data

Benefits of aerobic exercise

1. Relieve stress: Exercise can relieve tense stress. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release psychological depression, forget troubles, and bring physical and mental pleasure.

2. Lowering blood pressure: Research shows that after 10 weeks of exercise, the systolic blood pressure can be reduced by 10mmHg, and the systolic and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking four times a day for 20 to 30 minutes is the best way to lower blood pressure.

3. Lose weight: Walking can burn fat and lose weight. Combined with diet adjustment, it can reduce visceral fat and help to lose weight. Walking for 45 minutes after meals, even for a short distance, will be effective. If a person eats food containing a lot of fat and protein at night and does exercise the next morning, he can only eat too much food, and most of the fat has been absorbed.

4. Improve vascular endothelial function: Research shows that exercise can improve vascular endothelial function, reduce blood bad cytokines and prevent arteriosclerosis. Therefore, the above six items can prevent arteriosclerosis, stroke and myocardial infarction.

Reference aerobics-Baidu Encyclopedia

Sports Common Sense-Baidu Encyclopedia

Running-Baidu Encyclopedia