In cycling, breathing is scientific. If you do not breathe correctly during your ride, you will have bad results and you may have a bad breath. As we all know, human lungs have an average size of 2 footballs. But no matter how you exercise, your lungs cannot gradually become larger.

The ability of the lungs also depends on your height and gender. A tall person tends to be larger than a short lung, while a male has a larger lung than a female. The lung capacity also decreases with age, and the 80-year-old rider's lung capacity is only about half that of the 20s.

However, due to incorrect breathing, or you simply do not pay attention to the importance of breathing, resulting in less than 50% of the lung space in most of your life, the body naturally prone to hypoxia.

But this also means that if we can make good use of the lungs to make it work well, our lung capacity will improve and many sports will be much easier.

Let's start with a quick tour of how the lungs work.
1. When inhaling: Air inhales the diaphragm and opens the lungs. Your intercostal muscles also help your chest expand, causing the air pressure in the lungs to fall and inhaling more air.
2, when exhaling: diaphragm and intercostal relaxation, the lungs shrink. When breathing is difficult, this process also benefits from your abdominal muscles.

So what can we do to promote breathing and improve lung function? Here are five ways to do it.

1, take a deep breath
The key to good breathing during cycling is to ensure maximum use of the lungs. To do this, don't breathe shallowly. Breathe deeply.
In this way, you will use your lung capacity and begin to optimize your body's oxygen supply.

2. Check the location of your bike
As we have seen, the diaphragm plays an important role in breathing correctly while riding, so try to maximize its movement.

But if you hunched down. Depressing the body on a bicycle deprives the diaphragm of space movement and it cannot be maximally utilized. So we prefer to use an upright posture on the bike.

3, with stomach breathing
In fact is from the diaphragm, focused on breathing from the stomach, not your lungs.

Put your hand on the upper part of the stomach and you inhale it to feel it bulging. When you can and feel and see your chest rise, you will know that you did it.

4, try to enlarge
Instead of simply inhaling and exhaling, try to push out the air and let it come back.

After the University of Toledo conducted a study, the test concluded that the rider using this breathing method had a 17% increase in oxygen supply capacity.

5, mouth inhale, nose exhale
Studies have shown that more oxygen can be inhaled through inhalation at the mouth, and that it is slowly exhaled in the narrow space of the nasal cavity. Each breath allows the lungs more time to absorb as much oxygen as possible.

In reality, time can be just nanoseconds - but, er, it's better to get a nanosecond than to lose!

In addition to promoting breathing, what kind of training programs can we do to improve cardiopulmonary function?

We need to understand the concept of heart rate. The heart rate is usually measured in bpm (Bit Per Minute), and the simple formula for estimating your own maximum heart rate is HRMax (Maximum Heart Rate) = 220-age. For example, for a 20-year old, the maximum heart rate is 220-20 = 200 beats/minute. And our heart rate during exercise can be divided into 5 intervals.

To sum up, it is recommended that people in need buy a heart rate watch for accurate training. If there is no heart rate watch, the training intensity can be basically controlled according to the physiological feelings of each interval.
In the event of ample weekends, long-distance bicycling can be performed to develop basic endurance. But also give the body a period of rest, so to ensure adequate sleep and at least one day of rest time, in the introductory training, to ensure a rest period of 2-3 days per week, to avoid excessive exercise intensity, the body feel tired Unbearable.
The following is a training plan for ordinary riders. You can make adjustments according to your physical condition.

Diligently add exercises to improve lung function, use the correct method to breathe while riding, and with the appropriate training plan, you will be more relaxed and pleasing to the ride of your little friends!

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