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Strong legs and healthy heart make a difference in the time to run , but there is another important factor that can not be overlooked: the strength of the lungs. If breathing capacity is limited, fatigue appears sooner and the distance will certainly be less. Although breathing is automatic, it takes more attention when she is panting because the muscles require more effort, says physical education teacher and triathlete Paulo Pestana, from Rio de Janeiro. He and coach athletics Carlos Ventura say that you can improve your breath and improve the performance of the race. Check out the steps below.

Seven Techniques To Improve Endurance Exercise In Breath

Run Regularly:-

Regularity of exercise causes the body to become accustomed gradually to the effort and achieve progress. People who do not usually engage in physical activity have less breath because your aerobic activity is weak and because of that, the physical capacity is smaller, explains coach athletics Carlos Ventura, author of books on race, as the Corridor Manual (Icon Editor). Therefore seek to establish a schedule with certain schedules. 

Reduce Speed:-

It may be that you are running at a faster pace than your body is capable of there is no breath to hold on. Carlos Ventura says that the ideal rhythm of the workout should be with low heart rates, so that all functions of the body come into balance as he runs. "The respiratory capacity can be improved with long slow runs because it promotes adequate cardiac hypertrophy,says coach athletics.  

Merge With Walk:-

Training for and racing series walk interspersed allows greater perceived exertion and time to catch your breath. "This helps tailor fitness and performance for continuous running, explains Paulo Pestana sports consultant. Gradually you can increase the time and decrease the race walk. A professional physical activity can help you keep up with this evolution according to their fitness.  

Breathe Properly:-

The more breathless you become, the more breathing ceases to be automatic. You need to control the movement of incoming and outgoing air so do not be too fast during the race. "I often advise students who have breath to do breathing marked by steps, ie, every three steps inspiring, do the same three steps exhaling, until this is done naturally," indicates the physical educator Paulo Pestana. You can also make a difference avoid breathing only with his mouth, which may increase the feeling of tiredness.  

Do Other Exercises:-

If the impression is that the race is not enough to improve your breath, how about combining training with other exercises that also improve breathing capacity? Virtually all contribute swimming, circuit training, volleyball, soccer, tennis, cycling, among others. One technique worth mentioning is the yoga . Paulo Pestana indicates that a simple movement practice that enhances the movement of breath and activates all the involved muscles (diaphragm and intercostals): focusing on the abdomen and the diaphragm and without moving your shoulders, breathe with your chest (opening the ribs) and exhale all the air until shrink your belly. Do this exercise often and repeated slowly, when at rest.  

Start Slowly and Accelerate Gradually:-

As much as you're used to running at a faster speed, it takes forever to warm the body the beginning of each workout. The athletics coach Carlos Ventura recommends stretch and start the race at a slower pace. "For people who are coming out of a sedentary lifestyle, you also need to start walking and then move to light hazing, giving preference to flat terrain and soft," he says.  

Take Care Of The Lungs:-

Cigarette smoking is a major enemy of breath. "The habit of smoking reduces respiratory capacity because it impairs the function of the alveoli absorb oxygen, explains Paulo Pestana sports consultant. Breathe only through your mouth, letting the constant stuffy nose and not treat respiratory allergies are also habits that can hinder the full working of the lungs.