When your stomach moves in and out while you
breathe, that means your diaphragm is moving up and down which will
give your lungs more room to expand. Since the amount of power and
energy you can contain in your lungs directly affects how much power
and energy you can put into your exercise or work out.
When you exhale, you clean out the waste and start again. Thus during
normal breathing, we use ten percent to fifteen percent of our lungs.
Even during exercise, when we need more oxygen, we tend to get it by
breathing faster huffing and puffing. The purpose is to open and close
your lungs fully to start to increase the amount of oxygen you can
carry. You should do this several times in a row, and do it three
times a day once when you wake up, once at lunch, and once before you
go to bed for at least two weeks and see if you notice an increase in
your lung capacity and performance.
One of the other options is to test immediate results, is to time
yourself when you work out at full speed then practice this breathing
exercise for about five minutes when you repeat , then time yourself
again with the same work out. You'll probably notice your time
increase between runs. Thus if you practice this exercise right after
exertion, you'll also benefit from a faster recovery time and better
The secret to fuller, more better performance breathing
your lungs, forging stronger breathing habits and conditioning your
respiratory muscles to make pulling in those extra breaths. The
following four tips will help you breathe better and ride stronger. Blow it out. Encourage deeper inhalations by concentrating on
full, strong exhalations that fully expel carbon dioxide from your
lungs, says world class triathlete and trainer Eric Harr. "Blow out
your breath to a count of three, and inhale to a count of two. As you
do it more frequently, it will become easier and more natural."
Belly breathe, concentrate on breathing deep into your body, pushing
the abdominal part of your lungs down and out. Your abs should expand
as much if not more than your chest, says Harr. Wider is better. Your
body position affects how much air you can easily take in. "When
you're stretched out, like on a road bike, you have a better
distribution of oxygen across your lungs," says Davenport. Likewise,
when your chest is open, it can more easily expand to let air in, says
Harr. "I recommend a wide bar, 2cm wider than you'd normally ride, to
help open the lungs." Synchronize your breathing. "You can achieve a
small increase in performance by synchronizing your breathing to your
pedal stroke," says Davenport. Get into a cadence where you're
exhaling at the top of your pedal strokes, alternating legs, pushing
out your air to the rhythm of your effort. You're less likely to take
incomplete breaths, and your effort will feel more even.
Stretching muscles increases a persons flexibility which enhances
range of motion and prevents injury. Before stretching muscles, a you
need to warm up the muscles. A cold muscle does not easily stretch and
is more likely to be injured. The best time to stretch is after
exercise or a game because the muscles are sufficiently warmed up.
Stretching after a workout or practice also helps prevent muscles
soreness and injury. You also need to quit smoking if you are a