Find out how to train a breathing apparatus while running and what types of endurance exist, detailed execution technique. In all cyclic sports, athletes must have a well-developed respiratory system. As you know, cardio training allows not only to increase the volume of the lungs, but also to strengthen the heart muscle. In addition, under the influence of physical exertion, the blood vessels become more elastic, and thereby reduce the risk of developing diseases of the vascular system.
The ability of the body to withstand serious physical activity at a certain time interval, scientists call endurance. This skill is useful not only for athletes or law enforcement officers, but also for ordinary people. If a person decides to start playing sports, then often the main problem for him becomes the search for motivation.
Some people often refer to the lack of time and it is this fact that explains the inability to start training. Now we will not talk about how to find an effective motivator. Just think about your health to be improved with exercise. The main topic of this article is how to train a breathing apparatus at home.
Look at sports people and not necessarily professional athletes. Even those people who visit the gym only for themselves look slim and fit. They know exactly how to train a breathing apparatus at home. You must understand that regular exercise leads not only to external changes, but also to internal ones. Let's say, under the influence of physical activity, the blood composition improves. The body begins to synthesize more red blood cells and thereby improves the quality of oxygen supply.
Today on the net you can find a lot of information on any issue, including how to train a breathing apparatus at home. One of the best ways to improve endurance is by running. At the same time, you do not need to spend a lot of money. It is enough to buy special sneakers and sportswear.
Our ancestors were extremely hardy and this is a scientifically proven fact. Actually, this is understandable even without research, because they were forced to spend a lot of time on the move to search for food. This requires great endurance and strength. Those who didn't need to look for motivation were them. When you are hungry, you will do your best to find food for yourself.
Modern civilization has provided people with a large number of benefits, including food. Now it is enough for us to reach a few tens of meters to find ourselves in the nearest supermarket. It is quite obvious that in such a situation it is possible not to think about how to train a breathing apparatus at home. However, we will repeat once again - think about your health.
In addition to a good motivator, you will have to give up bad habits and switch to proper nutrition. If you want to know how to train a breathing apparatus at home, then these factors are a prerequisite for solving the task at hand.
What types of endurance are there?
It should be admitted that the concept of "endurance" is quite voluminous. The exact answer to the question of how to train a breathing apparatus at home depends on your goals. However, we can distinguish two main types of endurance - aerobic and anaerobic.
Anaerobic endurance involves the body's work when there is an oxygen deficiency. In this situation, the body is forced to spend a large amount of internal resources to perform the exercise. Aerobic endurance, in turn, implies work due to oxygen supply.
The classification given by us will be of interest to those people who want to learn how to train a breathing apparatus at home. Knowing the types of endurance, you can choose the best option for pumping this skill.
How to train a breathing apparatus while running?
Many people will think that this is not the most important question for a modern person, because not all people are involved in jogging. You must understand that in everyday life any skill can be useful, and even more so endurance. One of the best ways to develop aerobic endurance is just running.
By doing regular jogging, you can significantly improve your health. Since the respiratory and vascular systems will actively develop, the body will receive more oxygen. As you know, oxygen is necessary for the life of the cellular structures of the tissues of our body.
Those people who have just started running or are just going to do this sport can be advised to train regularly and gradually increase the load. These rules will allow you to progress and improve your health.
How to train a breathing apparatus at home?
You already understood that for the development of breathing, you should first of all engage in cyclic sports, which, in addition to running, include swimming, cycling and other cardio loads. However, at home, you can additionally perform special exercises that will also help solve the problem. Now we will talk about the most effective ones.
Rib Exercise
Note that it is this group of muscles that makes it possible for the lungs to draw in the maximum amount of air. The stronger the rib muscles are developed, the more oxygen will enter the body. And pumping them is quite simple - do cardio workouts in a gas mask. You may have thought it was a joke, but we are serious. Breathing in a gas mask requires significant effort, and the rib muscles are actively loaded.
Exercises for the lungs
With these few exercises, you can dramatically improve lung performance:
- For one or two minutes, do frequent and sharp exhalation and inhalation. Gradually increase the duration of the exercise.
- As you exhale, try to squeeze as much air out of your lungs as possible. The subsequent inhalation must be done in several doses at equidistant time intervals, holding the breath in the final phase.
- Inhale as much air as possible and exhale in small portions. It is also necessary to hold your breath at the final stage of exhalation until you feel that the lungs seem to be compressed.
- As you inhale, count to 10 and inhale some air again. Then count to ten again. The exercise should be repeated as long as your lung capacity allows. Exhale in a similar pattern.
- Inhale and start counting to 30. Gradually, you need to count more and more slowly.
- Take a short intermittent breath with your nose and exhale in the same way, but with your mouth.
Exercise during training sessions
These simple exercises should be done during strength training:
- Exhale only while lifting the weights.
- Take a deep breath, and as you exhale, do as many squats or push-ups as possible. Do the same when you exhale.
Breathing yoga exercises
In yoga, there are a large number of exercises aimed at developing the respiratory system. Of course, to get maximum results, it is best to conduct training under the supervision of an experienced instructor. However, some of the exercises are quite simple from a technical point of view, and now we will introduce you to them.
To clear your lungs, you need to take a full breath and hold your breath for a few seconds. After that, purse your lips, as if you decided to whistle and, without puffing out your cheeks, begin to exhale part of the air with great effort. This exercise must be repeated in several steps.
Another effective way to cleanse your lungs is to:
- Stand up straight and completely exhale the air from your lungs.
- Hold your breath for as long as possible.
- Begin to exhale with force through your mouth.
- Perform a cleansing inhalation and exhalation.
And this exercise will help you speed up biochemical reactions in lung cells:
- Stand up straight and take a slow breath.
- When the lungs are filled with air, hold your breath and hit your chest with your palms.
- As you exhale, also tap your fingertips on different parts of your chest.
- Do a cleansing exercise.
How to train endurance?
Professional athletes use two methods to develop this quality, which we will now talk about.
- Ragged Rhythm. It is difficult now to say who exactly invented this technique. However, we do know that it was popularized by the famous Canadian marathon runner Craig Beasley. The Ragged Rhythm system assumes running at maximum speed for 30 seconds, after which it is necessary to switch to calm walking for five seconds. During one lesson, this cycle must be repeated 8 times. According to Craig, with three workouts a week, within a month, you will notice how endurance has improved.
- Interval running. Many athletes believe that interval running is the best way to improve endurance. In the course of scientific research, the high efficiency of the system has been proven. We also note that interval running contributes to the activation of lipolysis processes. The technique is quite simple, you have to alternate a fast run with a slow one at certain lengths of the distance. You've probably already noticed that the two endurance training systems we have considered now have a lot in common.
It's time to take stock of today's conversation. To all people who want to know how to train a breathing apparatus at home, we recommend first of all running. In addition, it is very useful to supplement such training with breathing exercises, performing them in your free time.
Probably, someone decided that running is a simple sport and intends to do it in the coming days. However, not everything is so simple and there are some nuances that you should be aware of. If a person has a large body weight, then he should prefer walking to running. This is due to the heavy load on the knee joints while running.
First, you should get rid of excess weight by walking, and then start running. Note that regular walking also contributes to breathing exercises. Even if you are not overweight, you can start by walking. It is also very important to choose the right shoes. Today, all sportswear manufacturers make running shoes.
You should not skimp on shoes, focusing solely on their cost. High-quality sneakers are able to protect your knee joints and will last you a year, unlike cheap fakes. You can also work at home with a rope, which is an excellent sports equipment and is great for solving the task at hand.
For more information on how to train breathing at home, see the video below:
