What are the most effective ways to train lung capacity?

Lung capacity is one of the standards for testing a person's physical functions. People with sufficient lung capacity tend to be healthier. Vital capacity mainly refers to the total amount of gas after taking a deep breath and then exhaling as hard as possible. In order to exercise their lung capacity, some people often choose some exercises that are conducive to increasing lung capacity. For example, running is a good exercise program. Swimming, skipping rope, and cycling are all good ways to improve lung capacity.

Running: This is the simplest and most convenient exercise. It is not affected by weather and can be done during winter and summer vacations. When it comes to improving lung capacity, running at varying speeds is the most effective. Run briskly for 100 meters, then run back slowly, and repeat this process. Each set consists of two to three kilometers. It is best to run two to three sets each time you exercise. Fast walking does not mean that you have to walk at a very fast speed, but it means walking with big steps, because students cannot bear walking too fast. Since many students currently do not have the habit of regular exercise, they should first practice jogging as a "preparatory course" before practicing speed running. When jogging, do it according to your ability. Too much jogging will put too much strain on your heart and lungs, while too little exercise will not be enough stimulation. How to judge the amount of exercise? After each run, the appropriate pulse rate is around 130 to 140 beats per minute. When first starting to exercise, many people feel pain all over the body and shortness of breath. If you keep exercising for about a week, this situation will be greatly improved, and then you can switch to variable-speed running. Speed ​​running should also be done gradually. Start with one set and then gradually increase the amount.

Swimming: Because water puts pressure on the lungs and increases the requirements for respiratory function, swimming is better than running in exercising lung capacity. It is currently the best way for primary and secondary school students to increase their lung capacity. Although the weather is cold during the winter vacation and swimming is not as easy to do as during the summer vacation, many fitness centers have heated pools and teenagers can also choose to swim in winter. It needs to be emphasized that swimming is not the same as playing in the water. Repeated swimming is helpful in improving lung capacity. The exercise method is similar to variable speed running. You have to swim out quickly and then swim back slowly, with a distance of 50 meters, and swim back and forth repeatedly.

Rowing: It is the sport that stimulates lung capacity the most. According to statistics, rowers' lung capacity ranks first among all athletes. However, the requirements for rowing are quite strict, not all students can participate, and coaching guidance is required during training.

Skipping rope: It not only exercises the lung function, but also helps to increase height, as well as enhance the body's coordination and sensitivity. There are two options when skipping rope: quick jumping and fancy jumping. The former is multiple jumps in a short period of time, while the latter emphasizes changing postures. You can jump once and swing the rope twice, or lead someone to jump, or jump forward and backward. Push-ups: They not only exercise upper limb strength, but also help lung capacity. Do dozens of reps continuously each time according to your personal ability. If it is too difficult to do it on the ground, you can support yourself with your hands on the table.

Riding a bicycle: Choose a relatively open road with few vehicles. An uphill section is best. Hold your breath and ride quickly up the hill, going back and forth several times.

Breathing exercises to improve lung capacity

When there are no conditions for physical exercise, doing "breathing exercises" can also help improve lung capacity.

Deep breathing: Yoga practitioners call it abdominal breathing, commonly known as "gasping for air". When taking a deep breath, the first step is to inhale for 5 seconds: first inhale slowly through the nostrils to pull the diaphragm downward and the abdomen will swell. Then continue to inhale to expand the chest cavity, lift the ribs, and chest up to allow the lungs to inhale as much air as possible. The second step is to hold your breath, generally for 5 seconds. As you practice more, the time you hold your breath can also be increased to allow the lungs to absorb as much oxygen as possible. The third step is to exhale slowly, allowing the chest and abdominal cavities to return to their original state. The three steps form a practice section, which is repeated for 10 minutes each time. After long-term practice, deep breathing can become a normal breathing method.

Quiet breathing: Press the right nostril with your thumb and slowly inhale air through the left nostril. When you feel that your lungs have become saturated with air and you can no longer inhale, press the left nostril with your index and middle fingers so that you cannot breathe through both nostrils. Hold your breath for 10 seconds, then release your fingers and exhale. Next time it is your turn to inhale through the right nostril. Use the same method as before, breathing through both nostrils alternately, taking 5 breaths each.

Sleep breathing: Breathing like this before going to bed not only exercises your lung capacity, but is also effective in treating insomnia. Lie on the bed, place your hands flat on both sides of your body, close your eyes and start taking deep breaths. At the same time, slowly raise your arms above your head, close to your ears, with your fingers touching the headboard. This process takes about 10 seconds, and both arms are restored at the same time, and repeated 10 times.

Breathing exercise: During exercise, walking or jogging, consciously increase your breathing volume. First, breathe in slowly, gradually expand your chest as you breathe in, and then exhale quickly. Repeat this exercise more than 20 times each time.

Precautions

Tips to increase lung capacity

Based on scientific research and the practical experience of centenarians, these tips can help older people increase their lung capacity.

Chest expansion exercise: Do chest expansion and chest stretching exercises 50 times twice a day, preferably after getting up and before going to bed, which can effectively prevent a decrease in lung capacity.

Stand up straight: If you maintain the correct posture of keeping your head up, chest out, and back straight for a long time, your lung capacity can increase by 5% to 20%, and the amount of oxygen obtained by various tissues in the body will also increase accordingly. Keeping your chest up can also enhance your brain's memory.

Walking in water: If you can't swim, it is recommended to walk in water at a certain speed, and the water depth should preferably be above the waist. Fast once for 15 minutes, rest for 5 minutes, walk for 10 minutes, rest for 5 minutes, and walk for 15 minutes again. Practice twice a week for significant results.

Sing your voice: Singing is also a good way to increase your lung capacity. The beautiful melody of the song can make people intoxicated and forget their worries; when singing, one should pay attention to regulating the energy and mind, and breathe evenly and deeply, which is beneficial to the body and mind.

Eat apples often: Researchers at the University of Nottingham in the UK found that apples and tomatoes are most helpful in helping the human body breathe more smoothly. Eating at least 5 apples or 3 tomatoes a week can significantly improve lung function. At the same time, eating bananas regularly will not cause breathing difficulties.