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发表于 2012-1-9 13:25
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多谢裂总提醒了呼吸的问题！
一年多前天兰强调用鼻子呼吸，长跑／耐力运动尽量用鼻子呼吸是很高效的做法。这里我贴上一位铁三教练的小文，和大家一起学习。我觉得她讲得很有道理。
Nasal Breathing – Secret Weapon
by Lisa Engles -track coach Silicon Valley Triathlon Club
I encourage everyone to use this month to begin the practice of nasal breathing. You can think of nasal breathing as the `secret weapon’ in your bag of training tools. Over the past five years, I’ve used this technique both personally and with my athletes to create incredible performance breakthroughs.
There’s one hook to nasal breathing: you have to be willing to set aside your ego and allow your body to adapt to this technique. Which means, for a short period of time it will seem as if you are getting
worse, instead of better with your running. This is precisely why I introduce this technique during the off season. If you commit to regular use of nasal breathing during every run that you do between now and January, you will reap the rewards of this secret training weapon. So what is nasal breathing and why is it so good for you? Nasal breathing, just as the name implies, means to breathe only through your nose during endurance activity (running and even cycling).
We’re all born into this world as nasal breathers which means that we don’t possess the voluntary ability to breath through our mouth. Mouth breathing is a learned response that is triggered by an emergency stress. If an infant’s nose becomes obstructed, it begins to suffocate and starts to cry. The crying forces air into the mouth and through the lungs. Mouth breathing becomes a way to get large quantities of air into the lungs quickly in order to deal with survival. Once the emergency is over, the infant returns to breathing through its nose. We LEARN to breathe through our mouth as infants, and become conditioned so that under the first signs of stress, including exercise stress later in life we shift to our emergency mode of breathing— through the mouth. There are several important reasons WHY nasal breathing is so beneficial to you and your overall performance in triathlon. They are: 1. Our nose is made to breathe with 2. Nasal breathing disarms the bodies stress response 3. There’s a direct correlation between nasal breathing and heart rate (exertion levels). I’ll discuss each briefly below.
Our Nose Is Made To Breath With
While this may sound like an obvious statement, the more important implication is that our Mouth Is NOT made to breathe with! To give you a quick anatomy lesson, the nose, with it’s intricate design, allows for optimal respiration during rest and exercise. The inner nose is made up of small ridges called turbinates which act as turbines to swirl air into a refined stream that is suitable for oxygen exchange. The entire passageway of the nose is lined with a protective mucus membrane that keeps it moist and wards off infection. The mucous membrane in combination with small hair like cilia act to clean and filter incoming air. The air is warmed, cooled, or moistened depending on the conditions, by our nasal passage.
The mouth on the other hand, is a more direct emergency route. It bypasses all preliminary phases, and the cold, dry, unfiltered air is allowed to enter directly into the lungs.
The Nervous System Response to Nasal Breathing
When we breathe air directly from the mouth into the lungs, a survival response is triggered in the nervous system. As a result, a fight-or-flight reaction is activated causing the release of adrenaline and cortisol which are both degenerative hormones. They contain waste products called free radicals, which are believed to be the leading cause of aging, cancer, disease and death. In addition, the body responds to this stress by Storing Fat and burning sugar. So if we can train our body to handle more stress without responding to it as an emergency (via nasal breathing), we’ll have taken a huge step in the fight against fat, aging and disease. Breathing through the nose stimulates the parasympathetic nervous system which calms the mind and rejuvenates the body.
The Correlation Between Breath Rate and Heart Rate
Probably the most frustrating and difficult aspect of nasal breathing for beginners is that initially, it feels like you’re breathing through two, tiny cocktail straws . The passage way from the nose to the lungs is much smaller than from the mouth to the lungs, so until you’ve developed a strong diaphragm that is able to effectively pull air into the lower lobes of the lungs, you will feel like you’re not getting enough air. I see this as a blessing in disguise. By this point in the season, most of us are over trained and NEED to slow down.
Nasal breathing will force you to slow down in the beginning, giving your body the appropriate rest that it needs and deserves after months of hard work. As with any muscle, the more you use it the stronger it becomes. Through nasal breathing, the diaphragm will become a stronger, more efficient muscle, making nasal breathing considerably easier with time and practice. Due to the need for longer, deeper breaths, one of the inherent results of nasal breathing is a slower breath rate. There is a direct correlation between breath rate and heart rate so that a slower breath rate will entrain a slower heart rate. The average athlete who consistently uses mouth breathing will have a breath rate of anywhere between 30-40 breaths per minute during exercise.
During nasal breathing this number is generally cut in half! This has an incredible amount of significance when you realize that simply though nasal breathing, you can lower your breath rate which will in turn, lower your heart rate at any given intensity. The end result being that during a race, you’d have more in your energy reserves to out-run your competitors!
So now that you understand why I’m such a proponent of nasal breathing and how it will ultimately benefit you, I invite you to spend this coming month playing with this technique. |
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