If you run out of breath while wearing a mask, doctor teaches you how to do this

　　Out of breath when running with a mask on

　　Friends who love running wanted to go for a run during the epidemic, but they took off their masks while running because wearing a mask made it hard to breathe. But many places have regulations on entry exercise Participants are required to wear masks and other epidemic prevention measures at all times. So how can you run comfortably wearing a mask without violating the regulations?

　　How to run comfortably with a mask on

　　Properly adjusting your running style can improve your comfort when running with a mask on. Some people always feel that running with a mask is suffocating and uncomfortable. They may be not used to wearing a mask, or they may be running too fast and not scientific enough.

　　During the epidemic prevention and control period, it is recommended not to perform high-intensity anaerobic training. If running in aerobic mode, put heart rate As long as it is controlled within a certain range (maximum aerobic heart rate, which means the heart rate is below the number '180 minus your age'), it is absolutely fine to run with a mask on.

　　But doctors also said that when running, the human body will need more oxygen than usual, breathing will speed up, and lung capacity requirements will increase significantly. Wearing a mask for running is equivalent to adding a lot of "resistance" to breathing. If you wear a mask for running and still exercise at the same intensity as before, your body may have an uncomfortable reaction, which may increase the risk of exercise.

　　The important thing is that the air exhaled by the body during running will produce a lot of water vapor and sweat due to the barrier of the mask. These "water vapor" will adhere to the mask, making the face instantly moist, which is not conducive to long-term aerobic exercise.

　　Suitable exercises during the epidemic

　　1. Tai Chi

　　It is recommended to search for Tai Chi online or search for the simple 24-style Tai Chi to find related videos. Tai Chi originated in China and has a long history. On the one hand, it is a sport that can strengthen the body. On the other hand, the flowing pace of Tai Chi can also calm people's minds. It is a good home exercise and does not require much space. It is suitable for people of all ages.

　　2. Do aerobics/slimming exercises

　　It is recommended to search for Zheng Duoyan’s aerobics videos online, and you can follow them along. They do not require much space, equipment is optional, and the amount of exercise is moderate. You can also choose to exercise along with Douyin or other aerobics videos. It is especially suitable for young and middle-aged people and children to exercise. If you have a dance mat at home, you can also take it out for exercise. Of course, if you are a student, doing the radio gymnastics taught in school is also a good exercise. Rope skipping, shuttlecock kicking, etc. can also be performed in a limited space. Of course, if there is a larger space, such as a courtyard, it will be more convenient. If two or more people at home participate together, you can play multi-person sports such as badminton.

　　3. Yoga

　　Yoga has become popular in recent years. Many friends around me have experience practicing yoga. Equipped with a yoga mat and searching for relevant videos online, you can easily get started. At the same time, yoga also has a calming effect on anxious moods. If you don’t have a yoga mat, an ordinary mat can be used as a substitute.

　　4. Sit-ups, push-ups, planks

　　These simple movements are also more suitable for home activities. They require a small space and can basically be done at home.

　　5. Running

　　If you have a treadmill at home, you can run and exercise just like in the gym. Of course, you must have a treadmill first. If not, you can choose other exercise methods mentioned above.

　　Some people also think that daily cleaning and housework at home is also a good "exercise". In fact, as long as you sit at home for a short time and lie down for a short time, as long as you move, whether it is exercising or cleaning and doing housework, it can be regarded as "fitness exercise".