To lose weight, it is necessary to breathe correctly! Otherwise all the efforts will go down the drainHow to breathe correctly during sports? Does the breathing system from the selected training? Can you hold your breath?
Not knowing the answers to these simple questions leads to the fact that we are choking during training, experience headaches and suffer from high blood pressure. Let's set the truth!
Inhale-exhale
Breathing system really depends on the chosen form of exercise.
The stretch. During her breathe in position when the body is straight, hands lowered and slightly laid back. This pose helps to maximize the filling of the lungs with air. Exhale easy to do during forward bends: chest at this point, compressed and more fully displaces the air.
Exercises to develop strength
. Exhale recommended in the moment of greatest muscular effort, and breath in the moment of the lowest. For example, if you swing the press, then on the exhale should be twisting when doing squats, then on the exhale need to get up. It is the same in Boxing, Taekwondo, and similar training: a blow on the exhale.
Exercises to develop endurance.
During such workouts (running, Biking, skiing) breathe evenly. For example, breath - "once or twice" and exhale "once or twice". Physiologically our breath a little shorter exhalation, so don't hold it, and slightly stretch! Can initially and consider myself "one-two, one-two" to accustom themselves to the smooth breathing. When any load to hold the exhalation, to do, in the end the effort is extremely dangerous, it can lead to a spike pressure and thereby overload the heart. Messy, with pauses or too rapid breathing breaks the rhythm of the movement, makes coordination difficult and does not provide sufficient ventilation.
Slow running usually on each inhalation and exhalation have 3-4 step, when faster on each inhale and exhale - 1-2 step. In pool breath dictated by the style of swimming: it is clear that you can breathe only at the end of the stroke, when the head rises above the water. Exhale as necessary, when the head is lowered into the water.
Deeper!
However, there are General rules that are true for all workouts.
- The General rule for physical exercise - breathe deeply, " explains Irina Guseva, sports physician, specialist in fitness diagnostics.
Unfortunately, shallow breathing - trouble all citizens. Because in the cities the air is highly gassy, people unconsciously learned to breathe deeply, to protect themselves from harmful impurities.
However, during exercise such shallow breathing undesirable - because the blood can not get enough oxygen. And if there is not enough oxygen in the blood means that the muscles are not able to provide themselves with energy. This means that, first, we get tired quickly, and secondly, the body can not "burn" fats because fat burns only with the help of oxygen and muscle.
To compensate for shallow breaths, the man begins to breathe more often. However, you still cannot exhale all carbon dioxide, and because of this, the blood cannot "take" a lot of oxygen from the lungs - his place is occupied by carbon dioxide. And so it begins breathing "often-often, the pain under the ribs - so the lack of oxygen reacts spleen. Raises the pulse and pressure, and those who have usually reduced pressure, lurking fainting. To do next in this case the person is not able. And as the full fat burning begins only 20 minutes of continuous physical work, exercise for weight loss should take a minimum of 30 minutes and a fitness lesson in the club is usually as much as 45-50 minutes. To hold out this time, we have to learn to breathe deeply.
Internal power
We often hear about the "belly breathing", but is actually a deep breath at the expense not of the abdomen and diaphragm. This large muscle located just below the ribs, this place is called the "solar plexus". That's just due to the diaphragm and it is necessary to inhale - exhale. In yoga, the bodyflex and other exercises are also other breathing exercises, including breathing lower part of the abdomen. Similar exercises have their specific purpose and can even be useful, but it is a exercise that is time. And permanent normal breathing, which will burn fat, should happen at the expense of the diaphragm.
There is a specific category of people, which during exercise... forgets to breathe. Thank God, they do not die, but pale lips sports doctor to see brought. The reasons for this behavior until the end of incomprehensible, apparently, such a person ceases to breathe "zeal". He is so focused on the exercise, making it "with bated breath", which leads to increased pressure. For such people is a very important lesson and workout, they should psychologically relax and to feel as comfortable as possible. Proper deep breathing are well-trained Taichi, Pilates.
Mouth or nose?
From a medical point of view is perfect to take a deep breath mouth and not less fully exhale through the nose. It is clear that for this purpose it is desirable to be free from chronic rhinitis, etc., Another misfortune town allergic to the cold, when in cool weather on the street in humans runny nose begins. Suffer from this in the first place joggers on the street and skiing, many of them can't exhale through the nose. "Exhale by your mouth, it's not that bad soothes Irina Guseva. - Except that tired a little faster, but not enough so as not to delay training until the end." Exhaling through the mouth does not preclude long training, the main thing is that you do not have without end stop and look handkerchief.
The rule of any training: to maintain the pace needed only when you are in it comfortably. If you are short of breath, do not suffer, immediately slow down (not stop immediately! and either continue at a slow pace or finish the workout. Of course, it's a shame "shirker", but it is much safer than to faint.
Reducing the pace, try to focus on the exhale, to make it as full and long, and then the breath will be restored. Useful inhaling raise the arms up to the maximum of expanding the chest and lifting the shoulders, as you exhale slowly lower hands.
Interesting
Not the place I think! Areas of the brain that are responsible for the choice between tasty and healthy food, discovered by scientists from the California Institute of technology (USA).
In the study, they selected the adherents of a healthy diet, which followed a low calorie diet. The participants of the experiment showed 50 slides with a variety of products from chips and chocolate to the cauliflower, and the volunteers were asked to evaluate each product is delicious he or useful. The researchers then invited to choose any of the featured products and snacks. The moment of choice was controlled by functional magnetic resonance imaging. It turned out that choosing more healthy food was activated one part of the brain, and offended on more tasty food is another. According to scientists, in the future, through stimulation of certain areas of the brain, it will be possible to cultivate the love for healthy food.
By the way
The Vast Europe
Most fat women live in the UK - these are the data of the largest in recent years, international research. It covered more than 16 thousand people from 15 European countries.
It turned out that the largest body mass index, which has become the main measure of weight in the study of British women (26, 2). They are followed by a resident of the Netherlands, Greece and Portugal.
But the evil was the French - their average BMI does not exceed 23, 3. To thin the European women scientists also took citizens of Italy and Austria.
And even nutritionists estimate that 45% of European citizens are unhappy with their weight (40% dropped the extra pounds and 5% added). It is not surprising that more often dissatisfied with their weight women: 51% vs. male 39%.
It is noteworthy that the "ideal" weight for women in France is the index of 19, 5, and in the UK - 20, 4. Men take the bar higher: France (22, 0), UK (22, 5), Denmark (22, 8) and the highest in Greece (23, 4).
Author:
Drevin E.
Source:
Arguments and facts
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