Issue 46, April 1990 - Orienteering in Ireland
Issue 46, April 1990 - Orienteering in Ireland
Issue 46, April 1990 - Orienteering in Ireland
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JOANNA HELPS YOU BREATHE MORE<br />
EASILY<br />
Men are bcucr at breath<strong>in</strong>g than women. Or, more precisely. women are even worse at<br />
breath<strong>in</strong>g than men. A more anti-fem<strong>in</strong>ist statement can hardly be devised. but this one is<br />
true.<br />
The activity of breath<strong>in</strong>g is given scant notice by orienteers. Many coach<strong>in</strong>g manuals<br />
don't even mention it. yet faulty <strong>in</strong>efficient breath<strong>in</strong>g is common. I have seen some otherwise<br />
outstand<strong>in</strong>g oriemeers, especially women, pass through the f<strong>in</strong>ish feebly puff<strong>in</strong>g <strong>in</strong> (l state 01<br />
cxhuusrion very unlike the way "professional" athletes f<strong>in</strong>ish their runs.<br />
Also, when I have been Out. I have met several ladies who have compla<strong>in</strong>ed to me about<br />
gett<strong>in</strong>g out of breath easily: I hope that my advice has helped them. In this article I will discuss<br />
several ways <strong>in</strong> which one can improve breath<strong>in</strong>g.<br />
Unless one has a cold or a nose blocked for a different reason one should breathe<br />
through one's nose dur<strong>in</strong>g normal activity. The passage to the lungs this way is longer. the air<br />
is warmed and dust is filtered Out. My generation was taught that you look stupid if your mnut h<br />
is forever hang<strong>in</strong>g open and I still th<strong>in</strong>k one docs - but it isn't good for thc lungs either. Only<br />
when more air is needed for hard work or is needed quickly should one breathe through rhc<br />
rn o ut h ,<br />
Most people use only the top section of their lungs whether breath<strong>in</strong>g through nose or<br />
mouth and this is eventually what causes trouble. The same stale air stays <strong>in</strong> the lower part and<br />
eventually one has to top up us<strong>in</strong>g shorter and shorter puffs.<br />
The solution is very simple: One must never suck or sniff the air but use ones muscles to<br />
enlarge the lungs and lei the air flow <strong>in</strong>. Some people th<strong>in</strong>k that this is a slow way of genln!;!<br />
air <strong>in</strong> but this is a mistake. Air can only go where the pressure is lower, i.e. the volume is<br />
enlarged. and then it flows very quickly <strong>in</strong>deed. You cannot accelerate rhls process as it is u<br />
tundamcnrat one of physics. If you give the air only a little space ncar the top, i.e. suck. you<br />
ga<strong>in</strong> only a small amount.<br />
There are several strong sets of muscles <strong>in</strong> the body that are capabl:c of <strong>in</strong>creas<strong>in</strong>g the<br />
lung volume and here men have the advantage. For t.hem it is much easier to use the ubdom<strong>in</strong>ul<br />
muscles which pull down the diaphragm and with it the lungs. and this should be their normul<br />
way of breath<strong>in</strong>g. Women have far less control of these muscles and usc them only <strong>in</strong> all<br />
emergency. The reason is a shortage of space <strong>in</strong> a woman's abdomen so thai the diuphragu:<br />
when fluucned puts more pressure on tile organs. When we lie down the altered distribution (>1<br />
weight makes this easier and then we usually breathe "correctly". This expla<strong>in</strong>s why sleep i~<br />
more refresh<strong>in</strong>g when one lies down than when one dozes off <strong>in</strong> a chair - morcso for womcn<br />
than for men.<br />
Women have to use the muscles attached to the lower ribs for most effective breath<strong>in</strong>g.<br />
111 my next article I will describe these more fully and suggest some exercises that will help <strong>in</strong><br />
us<strong>in</strong>g them more regularly.<br />
Juunna Taylor. TYOC (from SCOOP). Joanna is a bassoonist as well as an orienteer.<br />
22<br />
ODDS In' ENDS<br />
"JII/~<br />
..--:::.0-;:<br />
The most recent issue of CompassSport<br />
celebrates tbe 10th birthday of the magazlnc.<br />
Ned Paul, the orig<strong>in</strong>al editor, throws some<br />
light on the trauma, the midnight-oil<br />
burn<strong>in</strong>g and the other fun-filled moments <strong>in</strong><br />
the mag's career... Wick low National Park<br />
announced: The Office of Public Works. which<br />
already owns a substantial area around<br />
Glend atough formerly the property of the<br />
Forestry Department, plans to acquire more<br />
areas of upland <strong>in</strong> Co. Wieklow to create a<br />
National Park. Areas of forest will become<br />
OPW properly when the tree crop is felled ...<br />
World Cup Spr<strong>in</strong>t-O <strong>in</strong> Denmark: Irish team<br />
<strong>in</strong>vited to travel but unlikely to be tak<strong>in</strong>g<br />
part due to cost... A recent <strong>in</strong>novation at a<br />
badge event <strong>in</strong> England was the provision of<br />
photocopied map corrections which you could<br />
take back to your car to put on your map <strong>in</strong><br />
comfort, like your control descriptions. How<br />
come nobody else had the idea? ... SCOOP.<br />
South Central's Own O-Paper <strong>in</strong> England has<br />
revealed that the 1993 Jan Kjcllstrorn Trophy<br />
at Easter will be <strong>in</strong> their area at Mytchett.<br />
Woclmcr/Longrnoor. Ash Ranges and Long<br />
Valley. These areas (<strong>in</strong> the Aldcrshot region?)<br />
'// ,"'-<br />
/,1' 'Ted says it always ra<strong>in</strong>s<br />
wherever he is."<br />
.~~<br />
'J_"i.~'__:""'" .lJo''''''· ~<br />
,/"<br />
have familiar names from previous lK's and<br />
provide fast runn<strong>in</strong>g with small contour<br />
features, tank tracks, etc. ... Night-O: why do<br />
we have to have it <strong>in</strong> the w<strong>in</strong>ter only? Surely<br />
there's scope for events later <strong>in</strong> the year if<br />
we're prepared 10 stay up a bit later until it's<br />
properly dark? ... Crusaders Athletic Club has<br />
applied for affiliation to lOA, the first such<br />
club to do so. Hopefully it will mean that some<br />
more runners will get <strong>in</strong>to orienteer<strong>in</strong>g and<br />
may also have the useful side effect of gett<strong>in</strong>g<br />
more orientccrs <strong>in</strong>to runn<strong>in</strong>g. AJAX have of<br />
course been affiliated to BLE, and tile IHRA<br />
have done the same ... A recent letter to<br />
<strong>Orienteer<strong>in</strong>g</strong> North America was signed by<br />
Mitch Coll<strong>in</strong>sworth whose orienteer<strong>in</strong>g<br />
affiliations rejoice <strong>in</strong> the names Syracuse O.<br />
Club (SOC) and Syracuse Nordic O-Team .<br />
Delightful!<br />
MAPPING AWARDS<br />
The British <strong>Orienteer<strong>in</strong>g</strong> Fcderation<br />
has awarded ccrti ficates to Ian Jam ieson of<br />
Lyo for his first map. Gosford Forest near<br />
MarkethilJ <strong>in</strong> Co. Armagh, and to David Blair<br />
for the cartographic excellence of his map of<br />
Go rt<strong>in</strong> Glen used for the Senior Home<br />
Intc rnat io n al and NI Championships l ast<br />
October. Congratulations to you bothl<br />
23