爬楼梯时气喘是正常的吗?

爬楼梯时气喘是正常的吗?

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.

我们都经历过第11步。我们中的一些人只是比其他人多花一点时间在那里——摇摇欲坠地走到楼梯间，紧紧抓住扶手，就好像它是唯一能让我们避免长时间痛苦地跌回楼梯底部的东西。

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?

你会继续吗?或者花点时间让那些喘不过气来的人有机会赶上来?或者是时候要求紧急空运了?

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.

关于爬楼梯的事情是很难知道什么时候上气不接下气是正常的——或者是即将崩溃的迹象。

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.

要记住，每个人都会喘不过气来，即使是做了很多次的简单事情。甚至有一个时髦的科学术语来描述它:“劳力缺乏”。

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.

据CNET报道，对于一个习惯在平面上移动的人来说，楼梯代表着速度的巨大变化。突然之间，事情从令人愉快的水平方向发展到令人满意的垂直方向——而身体还没有完全准备好应对压力的变化。

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

从你的心率到无数的肌肉，一切都突然被挤压到服务中。

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.

你的身体在尖叫，扭动臀大肌!需要更多的氧气!在第11步的某个地方，你发现自己摇摇欲坠，喘不过气来，想知道这是不是一切的终点。

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.

但请相信，这种情况会发生在每个人身上——即使是在距离较短的攀登上。身体基本上开始变冷，然后直接进入一个短暂但相对剧烈的有氧运动。

"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."

“你很快就会引入一个新的变量，”跑步教练和教练乔·霍尔德告诉Health.com。“你从休息到非常快地做某事，通常不到10秒。这意味着你将在一个缺氧的环境中，然后必须回到正常状态;你的身体需要一秒钟才能跟上。”

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.

对此也有一个专业术语:呼吸困难。据梅奥诊所称，它还伴随着胸部打结的感觉，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，呼吸困难可能会引起一些医疗警报。它可能提示肺损伤，如哮喘、支气管炎甚至肺癌。它也可能是由焦虑引起的。另一方面，如果楼梯不处于不健康的环境中，楼梯上的呼吸困难是正常的。

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?

还有一些方法可以让爬楼梯对身体的负担减轻一点。考虑到我们从悠闲的散步到剧烈的攀登的突然改变会让我们喘不过气来，你可能会认为做点热身运动可能会有所帮助。但是，谁会有时间在去办公室的路上在楼梯间的底部做一些伸展运动和跳绳呢?

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，要考虑你的整体情况。如果你经常发现自己在楼梯上气喘吁吁，这可能是一个很好的，过时的情况下的形状。

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.

辛辛那提大学医学院教授、肺科医生Sadia Benzaquen告诉《Self.com》:“一般来说，如果你去除垢，爬楼梯时可能会有点气短。”你锻炼得越多，你的肌肉就越有效。因此，当它们被弯曲时，它们就不会发出这么多的氧气。同样重要的是，它们不会产生那么多导致疲劳的二氧化碳。

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.

这并不是说在楼梯上喘不过气来总是要被刷掉的。可能有各种各样的其他因素导致呼吸急促。确保你的肺没有问题是很重要的。这是一种微妙而危险的感觉，介于呼吸急促和喘不过气之间。

"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."

本扎昆解释说:“在你开始锻炼之前，去看一下你的初级保健医生，确定你的心肺状况良好，这是个不错的主意。”“那就去健身房吧。”