Doctors do not recommend to run with headphones and drink immediately after workout
There is a perception that the person running, not only feet, but also your heart and lungs. In order to saturate the body with oxygen, our lungs have to substantially increase its volume of work. How to run properly,
not to harm their respiratory system, readers «Amur truth” advises physician-pulmonologist Irina Zhidkova.
Was surprised to learn that more than 90 percent of the energy our body produces due to the intake of oxygen. A large portion comes into our body through the lungs. In a resting person of average age and weight need about 150-200 milliliters of oxygen per minute, told in the regional center of medproyekt. While Jogging at a speed of 6-8 kilometers per hour, the body requires are already 1-1. 5 liters of oxygen per minute. This means that through the trachea, bronchi and lungs pumped about 40 liters of air. This “performance” appears in the result of regular training.
Systematic physical activity can significantly improve the functional capacity of our entire respiratory system. But not so simple as it may seem. Due to the heavy load on the lungs and the blood vessels running can’t deal with people suffering from respiratory diseases, and varicose veins. If you start ARD or had a mild cold, feel sick, and training do not want to stop, the need to replace running sports walking. Any physical activity is only then good, if you remember four basic rules — consistency, consistency, regularity, and monitoring the well — being-focuses Irina Zhidkova.
Our respiratory system worked fine, back during the run should be straight, and look towards the horizon. No need to lower his head, but too to lift my chin when it is not worth it — this will prevent proper breathing.
Keep your back straight
Sometimes I look at running past you in the morning people: some slouch, others too much lean forward, having caught sight in the asphalt, as if afraid to stumble. All this interferes while running smoothly and rhythmically breathing and oxygenate the body.
Our respiratory system worked fine, back during the run should be straight, and look towards the horizon. No need to lower his head, but too to lift my chin when it is not worth it — this will prevent proper breathing, ” says pulmonologist. — Hands should be bent (brushes don’t need to compress), traffic is light and natural, and the body relaxed. Try to stretch only involved in the movement of muscles. Breathing should be clear and rhythmic, but to focus on the breath is not necessary. Otherwise it is bound to go astray.
Another tip: running with weights — not for beginners. Do not wear loose jumpers or extra-large sweatpants. The more clothes, the more air resistance and more load on the body. Get dressed for a run should be in something light and tight and cabbage. For example, if the morning is cool, then slip under his t-shirt cotton t-shirt or a topic that will absorb sweat, and on top — a tank top.
Is it worth it to run fast
Run must be in the feasible pace. But how to determine feasible you chose the load or the rate should be decreased?
— One of the landmarks of the respiratory system is what you need to be able to talk, ” said pulmonologist. — If while Jogging or walking at an accelerated pace you can answer some questions and not ruin the rhythm, then the load is adequate. But if the question “are You feeling okay?” the man so out of breath that it was difficult to utter even a simple phrase or sentence, then such physical activity will not use, but rather harm. Feel that you start to suffocate, stabbed in the side, — reduce the rate or go for a quick walk. And do not worry due to the fact that during the first training run is only 10 or 15 minutes. After a few weeks with regular training you will be able to run a whole half hour.
Music with inconsistent or too fast pace is extremely contraindicated. This music will knock the breath or to cause a person to subconsciously run a lot faster than it can withstand the body. This overload may cause harm.
Music knocks the breath
The youth loves the players, even some sports are played in the headphones. Such fans to listen to music while Jogging is necessary to consider some features.
Music with inconsistent or too fast rhythm extremely not — categorical Irina Zhidkova. — No matter how you tried, but this music will knock the breath or to cause a person to subconsciously run a lot faster than it can withstand the body. This overload may cause harm.
When is the best time to run?
One more thing — what time to choose for running: morning or evening? This question is quite vigorously discussed on various websites by fans of running. There is a perception that running in the morning to heart attacks. And it has some reasons: because the body is still not up and running — it’s a sharp jolt.
To answer this question, each person can, if you just listen to your body. Here you need to pay attention to your biorhythm. As you know, there are different types of people. If you’re an early riser, get up early and easily, it is best to do a run in the morning. But if you’re a night owl, morning with great effort to get out of bed, then why force yourself? So people Jogging is better to move at night, ” advises Irina Temeraine.
The adequacy test load
To determine the adequacy of the load by using simple breathing test. Try it while running to sing to myself the rhythmic verse of a song or read any poetry. If you do not ruin the rhythm, continue in the same spirit, if you swallow air like a fish without water, so it is necessary to reduce speed or to reduce the training time. For all kinds of fitness fairly and another rule: exercise should be fun. Even if at first you don’t want to play sports, but you ran, and the mood has improved, and finished the run in good spirits, it means that the load is adequate.
Immediately after Jogging impossible to drink — even plain water, especially soda. After significant physical exertion heart is still not time enough to calm down, and we additionally load it received in the blood fluid.
Immediately after Jogging impossible to drink — even plain water, especially soda. Soak interval at least 15 minutes. The thing is that immediately after significant physical exertion heart is still not time enough to calm down, and we additionally load it received in the blood fluid. However, this rule does not apply to long runs, during which blood thickens and much more fluid it is extremely necessary. Take water gradually in small SIPS and not very chilled.