How to breathe and exercise when riding in winter can improve the body’s adaptability to cold conditions.
The body is strong and the chance of getting sick is much less than that of ordinary people.
However, for some people with tender respiratory tract, the dry and cold outdoor air in winter often makes their outdoor sports plans go to waste.
In fact, as long as you pay attention to some basic methods of breathing during exercise, you can protect your respiratory tract from cold and dry air during winter exercise.
It is best to breathe through the nose during outdoor sports.
When exercising in winter, you should consciously control the respiratory rate, which should not exceed 20-30 times per minute.
The breathing rate can reflect the human body’s ability to exercise.
For people who have just taken outdoor exercise, too fast breathing rhythm often indicates that the exercise intensity is too high.
In winter, the air itself is dry and breathing too quickly will cause greater burden on the respiratory system, increasing the incidence rate of pneumonia and tracheitis.
When outdoor sports are carried out in winter, it is best to breathe through the nose.
There are abundant blood vessels and many secretory glands in the nasal mucosa.
When cold air passes through the nasal cavity, it can play the role of heat preservation and moisture preservation, so as to prevent cold, dry or accompanied by dust and pathogenic microorganisms from being inhaled into the lungs.
Even if you can’t breathe through the nose completely when the exercise intensity is high, you should also take the breath method of combining mouth and nose, or slightly roll the front of the tongue and stick it to the palate to avoid the cold air directly stimulating the throat and lungs.
Deepen your breath and improve your discomfort.
When exercising outdoors in winter, you should pay attention to adjusting your breathing mode.
Especially for those who have just started to exercise, their respiratory system, blood oxygen supply capacity and the activity of the whole body are poor.
If the exercise intensity is too large, it will often increase the frequency of breathing, and more shallow breathing will occur.
In this way, the depth of inspiration will be greater than the depth of exhalation during exercise, which will cause chest tightness and dyspnea for a long time.
At this time, you should adjust your breathing mode and deepen your exhalation, which will improve your breathing state and reduce the discomfort caused by winter sports.
Like is an encouragement | Sharing is the best support For more cycling information, please follow Blackbird Bike official account to share, like, and watch, 3 in 3.