How to recover your breath during intense exercise
Sport And Fitness / / December 19, 2019
In any exercise there is a short period of rest, during which you can recover and catch his breath under the encouraging cries of the coach, "Breathe! We breathe! ". How to catch your breath - cover in this article.
Take care of yourself during exercise - a prerequisite, as it affects the efficiency and lack of injuries. But it turns out, it is equally important to see to it how we relax. The better the rest in the allotted these 30-60 seconds, the stronger, faster and fitter we will be in the next phase of training.
In a study conducted at the University of Western Washington, it was found that for fast recovery during rest between exercises to breathe, straightening and putting his hands behind his head or uporshis hands on his knees.
Result: breath in this posture (tilt slightly forward with emphasis on the knees) lowers the frequency of our pulse by more than 22 beats per minute compared with the rest in the aligned position.
Lorrie Brilla (Lorrie Brilla), author of the study, says that the ability to reduce heart rate and breath during these short rest period gives you a head start - you'll be faster and stronger than your competitors in the future after the holidays approach, training or competitions.
If you do cardio- or high-intensity exercise, reduction of body performance to almost baseline gives you a needed rest and strength for a new breakthrough. That is, with the proper rest you have the opportunity to do more work and make it more qualitatively, than when you are with the language on his shoulder trying to perform the final approach to valyas feet.
According to all the same study, breathing with a slight forward tilt is ideal for a quick recovery for several reasons. First of all, breathing in this position helps the movement of your diaphragm, as a result allows you to capture a greater amount of air into the lungs with each breath.
Secondly, this location allows the abdominal muscles displace each time from the lungs more of carbon dioxide together with exhalation. And this is very important, as CO2 It is a byproduct of exercise. In order to get rid of it, your heart have to work harder, longer pumping oxygenated blood to the lungs and blowing out as much carbon dioxide as possible. In any case, the greater the amount of gas you pass through your lungs during breathing, the more quickly bounces back your pulse, because the heart does not have to make additional efforts.
Finally, the position inclined forward our brain sends a signal that it's time to relax. This turns off the sympathetic nervous system, which is just responsible for the active and palpitations adrenaline surge, and starts the parasympathetic nervous system, which slows down breathing and helps the body to relax.