Exercise Training Breathe

Many people want to know the right way of jogging, because the wrong running breath method can make body uncomfortable and not adjust running rhythm. The most important keys in the jogging is the suitable breathing. What is the proper breathing?
The first question: using the nose or the mouth to breathe in jogging?
When running in the low intensity, insist as far as possible with the nose inspiration and do not use the mouth to breath, especially in cold weather. Because of with the mouth inspiration, the cold air straight thrust pharynx and larynx and the trachea, which is easy to cause the upper respiratory tract infection inflammation and the cough, even the chest pains while breathing, and furthermore it is hard to adhere to the jogging. With the nose inspiration, the nasal cavity warmed the air; the nose wool has blocked the germ, and then might avoid this. But doing the high strength movement, the oxygen through the nose only to be able to satisfy the person oxygen requirement 27-40 percent of personal oxygen requirement. When reaching the maximum intensity of 3/4, we recommended to simultaneously using the nose and the mouth breathing. If only breathing with the nose, it will limit the amount of oxygen. Breathe through the mouth should notice to use the tongue resists the upper jaw which can stop to breathe too much cold air.
Question two: how to grasp the breathing rhythm? Do not even think. It is good to let the breathing rhythm follow the pace. Breathe deep and rhythm slowly. It is better to breathe in abdomen with drumming in inspiration and abdomen curl in expiration. Along with the different movement intensity, he breath rhythm correspondingly makes the adjustment. In general, the warm up running after the break, running speed is slow, at that time, the breathing can adjust for three steps suck and attract or three steps suck along with two steps attract. As soon as the speed reaches the medium exercise intensity gradually, breathing can be changed into sucks every two steps and shout every two steps. This kind of breath rhythm is quite steady which suits most people to use in the long-distance race. When running speed up to 10km/h, muscle oxygen demand increases with changing the breathing into two steps with a suck and step a call or vice. But in the middle-long-distance sprint running speed, one requires a suck and call in every one step of high-frequency breathing.
To different weather, you will meet many occasions. You can take some measures to make breathe better. In cold winter, you may wear too much, wear less will make breathe easier. If it is running, you can wait until the rain stops, run in trees will have better effect.
After learning the correct breath, running will be regarded as fresh air sport.