Cardiopulmonary function, as the most basic part of energy and oxygen intake and transportation, has become the basis of all fitness training. If your cardio-pulmonary ability can't keep up, you can't keep up with the fitness intensity.
I think everyone has a deep understanding of this. In strength training, cardiopulmonary ability determines the weight and duration of fitness. For example, squat and hard pull, the cardiopulmonary demand is very high.
Not to mention physical training, the main test is cardiopulmonary function. Others, such as street fitness and yoga, need good cardiopulmonary function as the foundation.
The above is the importance of cardiopulmonary function, but there are many ways to strengthen cardiopulmonary ability, but you must find a method that suits you.
For example, a muscle builder can't rely on a lot of aerobic exercise to strengthen the heart and lungs, which will cause serious muscle loss. Other athletes who specialize in training, such as street fitness athletes, may not have so much time to do cardiopulmonary training.
So the purpose of today is to let you learn to use cardiopulmonary strengthening in training. Here, I will elaborate on four common special trainings, and give suggestions on cardiopulmonary strengthening in different categories.
Then we usually do muscle training, and the interval between groups is usually about one or two minutes. Some comprehensive training may take a break of four or five minutes between groups, such as squatting and hard pulling.
This kind of training can't strengthen the heart and lung ability, because such a long interval between groups is enough for the heart and lung to complete a complete recovery, and it can't be strengthened without going through the limit, so the heart and lung function is often just right.
Therefore, it is suggested that during muscle building training, the interval between groups should be deliberately shortened, and it is not necessary to wait until the heartbeat and breathing are calm before moving on to the next group, so that physical strength can be recovered slightly for training.
Shorten the interval between groups, and don't let the heart and lungs recover completely, so that the burden of heart and lungs will be superimposed, and your burden of heart and lungs will reach the limit to complete the strengthening process.
In addition, shortening the interval between groups is also of great benefit to muscle gain, because muscle gain focuses on muscle destruction. The shorter the interval between groups, the worse the recovery of muscle elasticity and the better the tearing effect of muscle fibers.
Therefore, athletes who practice muscles, especially when performing isolated movements with high safety, can deliberately shorten the interval between groups, for example, to 30 seconds or 40 seconds, which can play a very good role in strengthening the heart, lungs and body.
Freehand training and street fitness training are generally routes to deepen movements, that is, routes to make movements familiar. Whether it's muscle training or street fitness, you usually take the way of deepening your movements.
Free-hand training itself requires high cardiopulmonary function. If players are exposed to unarmed training and equipment fitness at the same time, they will find that the feeling of unarmed training is stronger.
In unarmed training, if we want to strengthen the cardiopulmonary function, we need to cooperate with the action deepening route to apply the action. To put it bluntly, deepening the action is to be familiar with the action, and familiarity with the action needs to be practiced many times.
Therefore, when you exercise with your bare hands, you can compress the amount that should have been divided into two groups and three groups into one group, which can not only achieve the purpose of deepening the movement many times, but also strengthen the cardiopulmonary function.
For example, the basic training of street fitness double vertical arms is pull-ups. For example, if you want to do 60 pull-ups, one group will do 10, and you will often stop when you feel cardiopulmonary insufficiency.
But if you want to strengthen your heart and lungs, compress these 60 pull-ups into two or three groups and try to challenge the super high times.
Of course, this process is not simple, but if you always want to do one more, you can naturally challenge high-frequency training after a long time, and then your heart, lungs and movements will be greatly improved.
In physical exercise, there will always be a heart and lung "pole", which means that your heart and lung have broken through a threshold and the heart and lung "pole" will always exist.
For example, when running for three or five kilometers, there will be a feeling of rapid heartbeat and shortness of breath. At this time, I felt a little scared, which proved the arrival of the "pole".
When playing basketball, it's the same. After playing for a while, you will feel that your heart and lungs can't hold up and your breasts will explode, but after a while, you often feel less strong, which proves that you have passed the "extreme".
Physical training itself is a way to exercise the heart and lungs, so you don't care how far you have run and how many times you have played, you only need to care whether the "pole" has arrived.
If you don't reach the extreme, it means that you haven't exercised long enough or haven't worked hard enough. For example, if you haven't reached the "pole" after running for five kilometers, there should always be a pole at 10 km.
If you haven't finished 5 kilometers, but you don't have enough time, your pace is too low. For example, if you are used to 6 minutes per kilometer, you can challenge the intensity of 5 minutes per kilometer.
I didn't think the oxygen mask was great before, but I felt it might be more difficult to breathe. What can it do? But now I can't live without it.
Oxygen masks do make it harder for you to breathe, but this thing has an extraordinary effect. For players who can't train for a while because of joint injuries, wearing an oxygen mask and walking quickly can make them sweat.
Because breathing is deeply affected, even if your exercise intensity is constant, your muscles will do work and your body will consume more energy.
I used to spend about 30 minutes strengthening my heart and lung function after fitness, but if I wear an oxygen mask, it may only take about 10 minutes to challenge the pole once.
Of course, oxygen-blocking training is not recommended for strength movements and difficult movements that require physical supply, but for training that you can easily cope with, oxygen-blocking masks will undoubtedly improve the difficulty and intensity of training.
As you can see, I don't recommend you to do cardio-pulmonary training here, but to integrate cardio-pulmonary training into the original training, which can save time, and secondly, you can eat more fish, which can strengthen your heart and lungs without affecting the level of special training.
Author: tenacious fitness
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