爬樓梯時(shí)氣喘是正常的嗎?

爬樓梯時(shí)氣喘是正常的嗎?

We've all been on the 11th step. Some of us just spend a little longer there than others — teetering mid-stairwell and clutching that handrail like it's the only thing keeping us from a long, painful tumble back to the bottom.

我們都經(jīng)歷過第11步。我們中的一些人只是比其他人多花一點(diǎn)時(shí)間在那里——搖搖欲墜地走到樓梯間，緊緊抓住扶手，就好像它是唯一能讓我們避免長(zhǎng)時(shí)間痛苦地跌回樓梯底部的東西。

An abrupt transition from walking to climbing will tax any body. (Photo: Leigh Trail/Shutterstock)

Do you press on? Or take a moment to give those heaving lungs a chance to catch up? Or is it time to call for an emergency airlift?

你會(huì)繼續(xù)嗎?或者花點(diǎn)時(shí)間讓那些喘不過氣來的人有機(jī)會(huì)趕上來?或者是時(shí)候要求緊急空運(yùn)了?

The thing about climbing stairs is it can be so difficult to know when being out of breath is normal — or a sign of impending collapse.

關(guān)于爬樓梯的事情是很難知道什么時(shí)候上氣不接下氣是正常的——或者是即將崩潰的跡象。

Keep in mind that everyone gets winded, even doing simple things they've done many times over. There's even a fancy scientific term for it: exertional intolerance.

要記住，每個(gè)人都會(huì)喘不過氣來，即使是做了很多次的簡(jiǎn)單事情。甚至有一個(gè)時(shí)髦的科學(xué)術(shù)語來描述它:“勞力缺乏”。

As CNET reports, a staircase represents a dramatic change of pace for a body that's used to locomoting along a flat surface. Suddenly, things go from happily horizontal to taxingly vertical — and a body isn't quite prepared for the change in strain.

據(jù)CNET報(bào)道，對(duì)于一個(gè)習(xí)慣在平面上移動(dòng)的人來說，樓梯代表著速度的巨大變化。突然之間，事情從令人愉快的水平方向發(fā)展到令人滿意的垂直方向——而身體還沒有完全準(zhǔn)備好應(yīng)對(duì)壓力的變化。

Everything from your heart rate to countless muscles are abruptly pressed into service.

從你的心率到無數(shù)的肌肉，一切都突然被擠壓到服務(wù)中。

Your body screams, flex those glutes! More oxygen! And somewhere around the 11th step, you find yourself teetering, breathless and wondering if this is where it all ends.

你的身體在尖叫，扭動(dòng)臀大肌!需要更多的氧氣!在第11步的某個(gè)地方，你發(fā)現(xiàn)自己搖搖欲墜，喘不過氣來，想知道這是不是一切的終點(diǎn)。

But be assured, it happens to everyone — even on much shorter climbs. The body basically started cold and went directly into a short, but relatively intense aerobic routine.

但請(qǐng)相信，這種情況會(huì)發(fā)生在每個(gè)人身上——即使是在距離較短的攀登上。身體基本上開始變冷，然后直接進(jìn)入一個(gè)短暫但相對(duì)劇烈的有氧運(yùn)動(dòng)。

"You're introducing a new variable very quickly," Joe Holder, a running coach and trainer, tells Health.com. "You go from resting to doing something very quickly that's typically under 10 seconds. That means you're going to be in an oxygen-depleted environment, and then have to go back to normal; your body takes a second to catch up."

“你很快就會(huì)引入一個(gè)新的變量，”跑步教練和教練喬·霍爾德告訴Health.com。“你從休息到非?？斓刈瞿呈?，通常不到10秒。這意味著你將在一個(gè)缺氧的環(huán)境中，然后必須回到正常狀態(tài);你的身體需要一秒鐘才能跟上。”

There's a technical term for that too: dyspnea. It's accompanied by a knotted feeling in the chest and maybe even the unsettling sensation that you're suffocating, according to the Mayo Clinic.

對(duì)此也有一個(gè)專業(yè)術(shù)語:呼吸困難。據(jù)梅奧診所稱，它還伴隨著胸部打結(jié)的感覺，甚至可能是令人不安的窒息感。

On its own, dyspnea would be cause for some medical alarm. It could suggest a lung impairment like asthma, bronchitis or even lung cancer. It could also be caused by anxiety. A little dyspnea on the staircase, on the other hand — assuming that staircase isn't located in an unhealthy environment — is par for the course.

就其本身而言，呼吸困難可能會(huì)引起一些醫(yī)療警報(bào)。它可能提示肺損傷，如哮喘、支氣管炎甚至肺癌。它也可能是由焦慮引起的。另一方面，如果樓梯不處于不健康的環(huán)境中，樓梯上的呼吸困難是正常的。

And there are ways to make stair climbs a little less taxing on the body. Considering we get winded by the sudden change from leisurely walking to strenuous climbing, you might think a little warm-up might help. But who has time on the way to the office for a little stretching and rope-skipping at the bottom of the stairwell?

還有一些方法可以讓爬樓梯對(duì)身體的負(fù)擔(dān)減輕一點(diǎn)?？紤]到我們從悠閑的散步到劇烈的攀登的突然改變會(huì)讓我們喘不過氣來，你可能會(huì)認(rèn)為做點(diǎn)熱身運(yùn)動(dòng)可能會(huì)有所幫助。但是，誰會(huì)有時(shí)間在去辦公室的路上在樓梯間的底部做一些伸展運(yùn)動(dòng)和跳繩呢?

Rather, consider your overall conditioning. If you frequently find yourself winded on staircases, it's probably a good, old-fashioned case of being out of shape.

相反，要考慮你的整體情況。如果你經(jīng)常發(fā)現(xiàn)自己在樓梯上氣喘吁吁，這可能是一個(gè)很好的，過時(shí)的情況下的形狀。

Stairs get a lot easier to climb as our muscles get more conditioned. (Photo: siam.pukkato/Shutterstock)

"In general, if you're deconditioned, you might have a little shortness of breath when you climb stairs," Sadia Benzaquen, a pulmonologist and professor at the University of Cincinnati College of Medicine tells Self.com. The more you exercise, the more efficient your muscles get. As a result they won't bellow for quite so much oxygen when they're being flexed. Also, importantly, they won't produce so much carbon dioxide, which contributes to fatigue.

辛辛那提大學(xué)醫(yī)學(xué)院教授、肺科醫(yī)生Sadia Benzaquen告訴《Self.com》:“一般來說，如果你去除垢，爬樓梯時(shí)可能會(huì)有點(diǎn)氣短。”你鍛煉得越多，你的肌肉就越有效。因此，當(dāng)它們被彎曲時(shí)，它們就不會(huì)發(fā)出這么多的氧氣。同樣重要的是，它們不會(huì)產(chǎn)生那么多導(dǎo)致疲勞的二氧化碳。

That's not to say getting winded on staircases is always something to brush off. There may be all kinds of other factors contributing to shortness of breath. Which is it's important to make sure your lungs really aren't the problem. It's the fine and dangerous between feeling short of breath — and feeling out of breath.

這并不是說在樓梯上喘不過氣來總是要被刷掉的。可能有各種各樣的其他因素導(dǎo)致呼吸急促。確保你的肺沒有問題是很重要的。這是一種微妙而危險(xiǎn)的感覺，介于呼吸急促和喘不過氣之間。

"Before you start exercising, it's not a bad idea to go to your primary care physician to make sure your heart and lungs are fine," Benzaquen explains. "Then, go ahead and go to the gym."

本扎昆解釋說:“在你開始鍛煉之前，去看一下你的初級(jí)保健醫(yī)生，確定你的心肺狀況良好，這是個(gè)不錯(cuò)的主意。”“那就去健身房吧。”