How To Breathe In Winter Is More Healthy
Winter exercise can improve the body's ability to adapt to cold conditions, the body is strong, and the chance of getting sick is much less than that of the average person. But for some people with softer respiratory tracts, dry outdoor icy air in winter often makes their outdoor sports plans ruin. In fact, as long as you pay attention to some basic methods of breathing during exercise, you can protect your respiratory tract from dry and cold air during winter exercise.
Outdoor sports are best to breathe through the nose
When exercising in winter, you should consciously control the respiratory rate. The respiratory rate should not exceed 20-30 times per minute. Breathing frequency can reflect the body's ability to exercise. For those who have just exercised outdoors, too fast breathing rhythm often indicates excessive exercise intensity. In the winter, the air itself is relatively dry, and breathing too fast will cause a greater burden on the respiratory system and increase the incidence of pneumonia and bronchitis.
When exercising outdoors in the winter, it is best to breathe through the nose. There are abundant blood vessels and more secretory glands in the nasal mucosa. When the cold air passes through the nasal cavity, it can play a role of heat preservation and moisturization, thus avoiding cold, dryness or companionship. Micro-dust and pathogenic microorganisms are inhaled into the lungs. Even if you can't breathe completely through your nose when you have high exercise intensity, you should take a combination of nose and mouth breathing, or slightly smear the front of the tongue to prevent the cold air from directly stimulating the throat and lungs.
Deepen exhalation to improve discomfort
You should pay attention to adjusting your breathing style during outdoor sports in winter. Especially those who have just started exercising, their respiratory system, blood oxygen supply capacity and overall body activity are poor. If the exercise intensity is too large, it will increase the frequency of breathing, and more superficial breathing will occur. In this way, there will be a state in which the inspiratory depth is greater than the expiratory depth during exercise, which will cause the chest to become stuffy and difficult to breathe for a long time. At this time, you should adjust your breathing style and deepen your exhalation. This will improve your breathing and reduce the discomfort caused by winter sports.
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