Why does the lung capacity drop after three days of non-running?

If you don't run for three days, your lung capacity will drop. If the exercise intensity is low, for an elite runner, once the cardiopulmonary function is idle, it will be difficult to achieve the effect of exercise, and there will be an embarrassing situation in which physical fitness will not rise but fall. It is easy to break through yourself, but it is difficult to maintain the state, mostly ups and downs. In order to maintain the standard, he must strictly observe discipline. You don't have to run every day, because once you don't recover from fatigue, your heart rate will be high even if you relax with low-intensity oxygen. If it is not adjusted in time, it will only be counterproductive. Don't fish for three days and dry the net for two days. Run when you have time, and don't run when you don't have time. This is obviously unreliable. Running and stopping will greatly reduce the training effect. The correct way is to follow the principle of combining running with rest, and take a rest after running for a day, or take a rest after running for a day. If you don't have time, you can only squeeze and keep the consistency of your movements. Even if you don't improve, you can stay in shape. This is victory! There is a popular saying in running circles: it is uncomfortable not to run for two days a day, not to run in vain for three days and four days, and not to run for five days and six days. The vital capacity decreases with age, and it decreases by 9% ~ 27% every 10 year. However, people who insist on physical exercise for a long time can still maintain normal vital capacity, so it is wise to exercise properly and rest reasonably.

How to improve cardiopulmonary function?

Aerobic exercise can obviously improve vital capacity. For example, we often do unarmed strength training such as chest expansion, arm swing, squat, frog jump and so on. And insist on aerobic jogging, mountain climbing, skipping rope, swimming, playing football, playing basketball, turning back and running, etc. The lung capacity of middle and long distance runners, swimmers and cycling enthusiasts can reach more than 6000 ml.

First, climb the mountain.

Arrange climbing once a week, the ramp is slightly flat and you can jog; On a steep slope, you should adjust your breathing, move forward steadily, and don't push too hard. Once the load exceeds your body's capacity, you are easily injured. Although climbing a mountain can exercise the heart and lung function well, you should stop, with low intensity, slow pace and gradual progress. Stretch more after running, and don't make your calves thicker. On Sundays, we usually take supplies and go hiking and cross-country with a large group of troops. It's great to be able to travel and stay healthy.

Second, aerobic jogging.

Long-distance, fast running, and constantly improve aerobic endurance, only by laying a solid aerobic foundation can we run for a long time. Usually 80% of the time is aerobic jogging. In my mind, only things cooked slowly will have fragrance. Similarly, aerobic jogging, slow and steady, continues to improve cardiopulmonary function, and will not fall off in the second half.

Third, run intermittently.

For runners with sports background, interval often improves aerobic endurance, and the heart rate is basically below 160. Intermittent is to maximize the utilization of oxygen. In the state of high-intensity training, it is an improvement to persist for a second or a mile. After running the interval, the oxygen uptake and lactate tolerance threshold will be improved to varying degrees. If you don't run at the speed, you will run too fast at the beginning, leading to lactic acid accumulation. We run intermittently, all jogging 2km+ intermittent 800 m+1 km jogging recovery+intermittent 800 m again ... and so on.

Fourth, swimming.

If conditions permit, swimming once a week is very helpful to improve limb strength and cardiopulmonary function. Some middle and long distance runners almost combine running with swimming. The most typical one is Peng Jianhua, the champion of track and field running and swimming in the 20 17 National Games, among whom there are many cross-country gods. In addition to running mountains, he usually swims to exercise the flexibility of his limbs and prevent injuries. Children like us who grew up in the lake area have the opportunity to swim at their fingertips. In hot summer, they can choose to climb mountains and swim, and still get considerable training results.

To improve heart and lung function, most people will choose aerobic exercise with low load and long duration, such as jogging, cycling, skipping rope, climbing mountains and rolling iron. Of course, some great gods have found another way to break through the bottleneck period through anaerobic exercise with high load and short duration, such as intermittent sprint. For us, the weather is suitable and we choose aerobic jogging; When the weather is bad, the gym will press the iron, gently adjust the dumbbells and train in multiple groups, so don't move too much, and constantly improve the muscle endurance in a relaxed and comfortable state; Once you push too hard and get short of breath, you should adjust it in time and don't act rashly. In my opinion, when ironing, your breath must be even and powerful. If you are tired, you can rest for a minute, then come on, in an orderly way, the more you practice, the more energetic you are! If you don't exercise for a long time, or exercise intermittently, the cardiopulmonary function will be in a downward trend; Without speed training, if you just run at your own comfortable pace, it will be difficult to improve the oxygen intake, and it will definitely show a downward trend when you are tired. Training should be gradual, bid farewell to the comfort zone, and have an appropriate intensity training to stimulate the heart and lung muscles, which is conducive to breakthrough.