Contents:
- Medical Video: Breathlessness Treatment - How To Reduce Shortness Of Breath In Sports
- Do this first before playing badminton
- Warm up first
- Rapid rhythmic breathing exercises
- How do you increase your heart and lung resistance while exercising?
- 1. Walk
- 2. Jogging
- 3. Swim
- 4. Cycling
Medical Video: Breathlessness Treatment - How To Reduce Shortness Of Breath In Sports
Playing badminton or badminton is fun and healthy. However, maybe in the middle of your game already fully tired out of breath.
This one exercise can indeed make you run out of breath because it requires dexterity of the feet and hands simultaneously. You have to move to and fro a lot to catch up shuttlecock nimbly.
In fact, running out of breath while playing badminton certainly disrupts your performance. Then how to make it not easy fully tired when playing badminton? Check out the tips below.
Do this first before playing badminton
Warm up first
Basically, heating is important and must be done before playing badminton. To prevent running out of breath in the middle of a game, do it heating for at least 20 minutes. You can warm up by walking fast or jogging at standard speed.
Heating functions to prepare your body before doing a badminton exercise which will gradually increase your heart rate and breathing.
Wait and hold it warm until you sweat, because it's a good sign that your body has heated up. So use that as a guide and then gradually start speeding up the pace.
Rapid rhythmic breathing exercises
Incorrect breathing can be one of the causes hard to breathe. If breathing is too shallow, the exchange of air in your body will not run smoothly. Try to breathe deeply in a still position, start by calming down, inhale completely, then lower your shoulders slowly while exhaling. When exhaling, push the air as hard as possible, then immediately follow a deep breath.
According to a sports expert from the United States, Anna Hartman, so as not to run out quickly you do have to do "abdominal breathing", which is a breathing technique that when done correctly, the abdomen will lift, not the chest. Therefore, make it a habit to do abdominal breathing even if you are not playing badminton. Over time the body will get used to and automatically do abdominal breathing when you play badminton.
How do you increase your heart and lung resistance while exercising?
In fact, you don't need to run out of breath when playing badminton or other sports if your heart and lungs are adequate. You can start with a short time, around 10-15 minutes per day, but the maximum result is to practice breathing so you don't fully tired when sports.
With a range of less than 15 minutes, the American Heart Association recommends that adults practice at least 150 minutes with moderate activity in a week.
It's easy, you are also recommended to practice 30 minutes per day for five days. It is also important to adjust the level of your body's ability to practice.
In addition, according to the American College of Sports Medicine, when you increase your heart rate and lung resistance by exercising, your heart is stronger, blood flow is smoother, and fat is burned. It also does not escape the ability of your body to deliver oxygen to the whole body for the better.
Then, what exercises can be done to improve the endurance of the lung heart so as not to run out of breath during exercise?
1. Walk
At first, you can increase the resilience of the heart and lungs on foot. Walking can burn calories and is easy to do anytime anywhere. Once you get used to walking, you can improve again by walking fast for 30 minutes per day.
2. Jogging
Many people do jogging because it is considered a sport that can make the body more powerful. Not infrequently also jogging regularly is believed to increase the endurance of the heart and blood vessels.
3. Swim
Besides being able to increase the resilience of the heart of the lungs, swimming is also useful to tighten the muscles, you know. Swimming with free style can burn calories almost the same as jogging.
4. Cycling
According to the Centers for Disease Control cycling at a certain speed can have to improve the body's heart-lung fitness. Cycling at speeds of more than 16 km / h, your heart rate will rise and your muscles will begin to demand more oxygen and energy. Your heart and heart and breathing system will respond to it, so that it can indirectly improve your fitness and endurance.
