Breathing is the control process of the exchange of two gases, CO2 (carbon dioxide) and O2 (oxygen).
The human body, for survival, produces energy primarily using fats (lipids) and sugars (carbohydrates).
This triggers a production of carbon dioxide and water ...!
The functions of breathing are first to bring oxygen ... and secondly to remove the carbon dioxide produced
Whether it is running on road, trail, bike, the only way to get the oxygen that is in the air is to breathe!
My thinking is based on numerous research works, especially those of Kaissar Kairouz, a researcher at the University of Rennes 2, who worked on the problem of hyperventilation and its impact on performance.
(academic thesis 2013)
The path of air circulation in your body
Once absorbed air reaches the pulmonary alveoli acting on filters to capture oxygen.
it is moved (in part through the Iron .... hence the importance of the iron content) in the blood to arrive finally in the muscle cells in the mitochondria which are small factories with this oxygen will exploit the Sugar-(glucose) or fat (lipids) to produce energy for muscle contraction
You see things are simple ... if you know how to breathe !!!
Reminder with each breath of 20 to 35% of the sucked air is used.
When the expiration is not optimized, a significant amount of carbon dioxide (CO2) remains in your lung ...
This strong % of CO2 not released by the end will come "interfere" with the incoming fresh air ... Inevitably the incoming air will have less oxygen ...
With a poorer oxygenation muscle performance will be less ... and especially the accumulation of lactic acid will be enhanced ...
Do not forget that if oxygen lack in muscle, fat will not be burned !!!
Only glucose can be burned without oxygen.
(This is called operation "anaerobic" : without the presence of oxygen)
... And that's where things get harder because without oxygen the body will produced a large amount of lactic acid (called the "anaerobic glycolysis" for more scientific terminology ...)
It is therefore essential to concentrate on your breath out which is not always as spontaneous as i is ...
Indeed exhalation is a passive process, whereas inhalation is active, so it's important to try to extract from his lungs CO2 rather than bringing oxygen.
Some rules to know
To breathe, we must be as regular as possible with an expiration that should be on average two to three times longer than inspiration.
Do not breath with double exhalations that cause breathing source of tension ...
To breathe, the breath must be FLUID !!!
It is also essential for workouts to work on it !!!!
Find a good breathing harmony with the technical movement.
Remember that the abdominal muscles are essential:
The exhalation is done with abdominal muscles contracted, the diaphragm can not act effectively if the abdominal wall is "soft" !!
inhalation is nasal exhalation is oral.
With inhalation, nitric oxide (a gas present in the atmosphere) is concentrated through the sinuses.
This gas regulates the tone of blood vessels, it will promote blood circulation.
Therefore inhaling through the nose we encourage the oxygenation of the body.
Increase the volume of air entering
To collect more oxygen and remove more carbon dioxide, it is more profitable to increase the volume of air ventilated the frequency of breathing.
This is the classic mistake that beginners tend to accelerate their pace without ventilatory enough to inhale and exhale more fresh air .... and there we quickly run out and the lack of oxygen is felt .
During exercise, the volume of air stirred by the lungs from approximately 6 liters per minute at rest to 80- 150 liters per minute, depending on the intensity of the exercise. In Elites, this volume will reach up to 250 liters per minute.
Translated from Alain Roche.
Jacob C. (2008) Effect of pre-exercise hyperventilation on performance during the Wingate test.
Publishing: Science and Sports
Keyrouz C (2012)
Effect of hyperventilation Followed by 1 min recovery on the Wingate performance.
Edition Science and Sports
Training to yoga respiration selectively Increases respiratory sensation in healthy man.
Edit: Respir Physiol Neurobiol
The effects of high-intensity interval training in well-trained rowers.
Edition: International Journal of Sports Physiology and Performance
Babraj J (2009).
"Extremely short duration high intensity interval training Substantially Improves insulin action in young healthy males."
Edit: BMC Endocrine Disorders 9
Tabata I (1996). pus old study ...
"Effects of moderate-intensity endurance and high-intensity intermittent training is anaerobic capacity and VO2max."
Edit: Med Sci Sports Exerc No. 28