gasper pisze:jak ktoś ma drobne kroczki to może być inaczej
jak ktoś ma płuca jak miechy też może być inaczej - to bardziej zależy od pojemności płuc - ktoś za jednym oddechem może pobierać tlenu na 4 kroki a my szaraczki na 2 ;)
pokaż mi JEDNEGO człowieka, który biegnąc dychę na zawodach, (bez opieprzania się) będzie robił wdech na cztery kroki.
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00jan pisze:I ludzie się nad tym głowią...
stary, jest sto razy gorzej niż myślisz...
wpisz sobie w googla 'pranajama', albo sprawdź, ile napisano o tym książek...
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jass1978 pisze:Ja generalnie nie oddycham rytmicznie, pobieram tyle tlenu ile mi aktualnie potrzeba.
ciężko mi sobie wyobrazić, jak biegaczowi, lecącemu ze stałym tempem po płaskim, zapotrzebowanie na tlen zmieniałoby się na tyle, żeby skutkowało nierytmicznym oddechem.
ni w ząb.
zawsze jest jakiś rytm - i nie chodzi mi o to, żeby na siłę starać się utrzymać jakiś arbitralnie narzucony.
oddychasz, jak ci najwygodniej, i obserwujesz co to za rytm, jak się ma do tempa, ew. tętna, samopoczucia.
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panowie, co to jest Vomax, i po co to w ogóle jest?
jako podpórka cytat z letsrun
(ale cały wątek coś mało obfity, i założony przez podejrzanego typa:)
The purpose of breathing is to ventilate your lungs, and that can be accomplished using a variety of breathing frequencies and tidal volumes (the size of each breath) The volume of air breathed in and out is the product of frequency and mean tidal volume.
At easy running you don’t need to move so much air in and out and you may breathe only 45 liters or so a minute, which could be accomplished by breathing with a 4-4 rhythm.
Now if you are taking 180 steps per minute, a 4-4 rhythm means you are taking 8 steps per breathing cycle and 180/8 = 22.5 breaths per minute, and 45 liters divided by 22.5 means each breath is averaging 2.0 liters. If moving 45 liters per minute isn’t enough (as you run harder and need greater lung ventilation), your first reaction is to increase tidal volume, so you may start taking 3-liter breaths and that allows you to move 3 X 22.5 liters per minute which is 67.5 liters per minute.
When an increase in tidal volume starts becoming uncomfortable (usually around 3 or 4 liters per breath, depends on body size and lung volume), then the next thing you do is to increase frequency, and that is usually done in rhythm with your leg turnover; so, you may go to a 3-3 breathing rhythm, which allows you to take about 30 breaths per minute (180/6 = 30 breaths per minute). You still may be able to have a 3-liter tidal volume at 30/min so now total ventilation is 90 liters per minute (30X3).
When working even harder you will want to ventilate even greater amounts of air per minute so you go to 2-2 breathing, which gives you 45 breaths per minute (180/4 = 45). This faster breathing rhythm may reduce tidal volume some (say to 2.5 liters per breath), but total ventilation still goes up (2.5X45 = 112.5 liters).
For most runners a 2-1 (or 1-2) rhythm provides the greatest minute ventilation. Realize that a 2-1 gives you 60 breaths per minute (180 steps / 3 = 60, which is one every second). No doubt the tidal volume goes down with that fast a rate, but even if still 2 liters per breath you move 120 liters in and out per minute (2.0X60 = 120). The values I have used as examples would be for a fairly small person. I have measured a minute ventilation of 224 liters per minute in a 155-pound guy at altitude (you can move more air at altitude because the air is less dense and offers less resistance to flow in and out of the lungs), which means this guy was ventilating with a 2-1 frequency and over 3.7 liters per breath (224/60 = 3.73).
Few people can breathe 1-1 (90 breaths per minute) and still increase minute volume, because at 90/min the rate is so fast that tidal volume drops considerably, and also at that rapid rate there is considerably more dead space in the air you breathe – air spends too much time going in and out of the air passage ways and too little time in the lungs. In any case, breathing rate and minute volume do vary with intensity of running, so it is not surprising that there is also a correlation with fraction of max heart rate.
In a race it is probably wise to start with a rhythm that you eventually will adjust to so you don’t have to often change rate throughout the race, mainly change tidal volume as you need more. However, many elite runners I have tested breathe 2-2 right from the start and many do go to 2-1 in the latter 1/3 or so of the race (but never should have to go to 2-1 in a marathon or you are going too hard).
A final note about rhythm is that often you can hold off a side stitch by switching to a slower rhythm; if out on a long run and you feel a stitch coming on, try going to 3-3 for awhile and see if that helps; or if you want to get out of a workout, breathe 1-1 and you may be able to bring on a stitch, so you can tell the coach your side hurts too much to go on (not unlike a guy trying to out-kick a girl at the end of a road race; goes to 1-1, beats her, but had to be attended to by meds). Try to avoid 1-1.
zdrówko
