Panting when running shows that our cardiopulmonary ability is not strong enough. Cardiopulmonary fitness is the foundation of all sports. If the cardio-pulmonary physical fitness is not strong enough, many fitness programs will be difficult to make rapid progress.
Therefore, for novices who have just started training and fitness veterans who are in the bottleneck period, if they want to get better fitness effect, they might as well improve their fitness intensity by improving cardiopulmonary fitness.
So how should the heart and lungs be strengthened? Here are three ways to activate the heart and lungs. Through these training methods, your heart and lungs will be fully activated in a short time, laying a solid foundation for your fitness intensity.
First, strong players, shorten the interval between groups.
For many muscle exercisers, aerobic exercise does have a certain degree of muscle loss. If you set aside half an hour for aerobic exercise, your muscle building efficiency will really be delayed.
So for this kind of athletes, if we want to improve the cardiopulmonary ability, we can do it by shortening the interval between groups. Shortening the interval between groups can make the heart and lung continue to do work, and then completely activate our heart and lung ability.
Some strength athletes usually have a long interval between training groups, and usually rest until they are not tired, so your heart and lungs can't be stimulated continuously, and it is difficult to be completely activated.
For example, some of our players practice bench press, and the rest between groups is usually about two minutes. During this break between groups, the heart and lungs do not feel any pressure, so it is difficult to activate the heart and lungs.
If we can shorten the rest time between groups in normal training, for example, the rest time between groups is 2 minutes, and now it is 40 seconds, then stimulating the heart and lungs again without calming down will make the heart and lungs feel more oppressive, thus strengthening the heart and lungs.
Of course, it is worth noting that during the heavy breakthrough, the rest between groups cannot be shortened for the time being. For example, in the case of heavy bench press or squat, the shorter the rest time between groups, the worse the performance.
However, in other isolated movements or simple movements, you can shorten the rest between groups, such as sitting on your legs, bending and stretching, dumbbell flying birds and so on. You don't need it to break through weight, you can use it to improve your heart and lungs.
Second, aerobic players, blasting physical fitness? Extreme?
If you are interested in aerobic training, such as running a marathon or becoming a master of physical fitness, then your training should not be too casual. Many people stop when they feel tired or their heart and lungs are a little suffocated. You can't strengthen their heart and lungs.
What do we want to improve our cardiopulmonary ability through aerobic training? Physical strength? This factor, that is, when you feel that your heart and lungs are about to explode, means that you are crossing the pole.
In fact, this feeling of cardiopulmonary explosion does not last long, usually around 5- 10 minutes. Some novice players may persist for 20 minutes. We must get through this to fully enhance our cardiopulmonary function.
When you are running, you feel a heart-lung explosion. You should hold on, don't stop, wait until your body is lighter and your heart and lungs feel relaxed again, then consider stopping running.
The more experienced you are, the later your heart and lungs will come. Some experienced people may run for more than half an hour before they feel the feeling of cardiopulmonary explosion. If you are an experienced person and keep running for half an hour every day, your heart and lungs will gradually adapt to this exercise intensity, so there will be no better strengthening.
In this state, you can either speed up your running or extend your running time. In short, when your heart and lungs explode, you should stop running, then your heart and lungs will be better strengthened.
Third, players with limited training time, oxygen masks
Some people have very limited training time and can only spare one or two hours for training every day. If such players also want to improve their heart and lungs, they can use oxygen masks to strengthen them.
The essence of oxygen mask is to imitate altitude training. As we all know, under the hypoxia environment at high altitude, the hemoglobin content in our blood will increase, so that our oxygen intake will be greater, thus providing more oxygen for the heart and muscles.
So the first advantage of oxygen mask is that it can significantly improve your heart, lungs and muscle endurance, thus improving your exercise effect. Wear an oxygen mask for a while, and your weight of push-ups and bench presses will increase to some extent.
Then the second advantage is that the oxygen mask can strengthen our breathing muscles, which is a leading muscle for our active inhalation. The stronger the ability of respiratory muscles, the greater the amount of air we breathe, and the higher the cardiopulmonary foundation.
When many people run, the upper side of abdominal muscles and ribs will hurt. This is actually because active breathing stimulates the respiratory muscles. When you finish running, the upper abdominal muscles will not feel dull, and the respiratory muscles will be strengthened.
Through the above three methods, our cardiopulmonary ability will be well strengthened, our oxygen intake and blood circulation speed will be accelerated, providing continuous energy and oxygen for muscles, so that our athletic ability will become better, which is the significance of strengthening the heart and lungs.