How To Increase Lung Capacity For Running

By Subodh / April 19, 2015

Running is one of the best forms of exercise to power our bodies, increase stamina and stay fit. Before you begin running or for that matter any exercise regimen, you need to improve the lung capacity.

The term lung capacity might not occur to most people till they find themselves breathless with even little amount of physical activity. If you run out of breath quickly, for instance, while climbing a flight of stairs, it points to reduced stamina, lung power and fitness levels. Most people do not think about their lung capacity until they go running and find that they’re out of breath quickly vis-a-vis others who may endure longer duration of the exercise.

Running

Firstly, it is important to understand that our bodies may not exactly be prepared for running and it is not a good idea to put extreme stress on the body. Before starting any form of cardiovascular exercise, it is important to build on lung capacity to prepare the lungs to take on the rigours of exercise.

What does lung capacity mean? Lung capacity means the capacity to increase the amount of oxygen you can take into your lungs. Regular exercise helps gradually power the lungs and increase their capacity.

So, is it actually possible to improve lung capacity for running? There are many ways to improve the lung capacity for running. It can be a combination of breathing exercises with regular physical or cardiovascular exercise which will gradually boost lung power. It is also possible to use a Respiratory Training Equipment to help boost lung capacity. These equipment are especially good for professional runners. These are basically training masks which work to improve breathing by blocking airways to a certain extent, to make the diaphragm work harder. Their mechanism is simple- to provide resistance to normal breathing so that the capacity of the diaphragm improves.

It is always good to adopt a regular exercise schedule of cardiovascular activity to boost lung capacity. It is good to start slowly if you are a beginner keep at it regularly. It is important to start at a slow pace and gradually increase to strengthen the lungs and help them achieve their optimum capacity.

Engaging in exercises such as skiing, swimming, and cycling can improve lung function over a period of time. In a nutshell, it is important to follow a regular exercise pattern to ensure work out for our lungs which helps improve its capacity.

Breathing Exercises

Breathing exercises are a good way to direct your lungs to take in more oxygen. When you do perform breathing exercises regularly, they work to strengthen your lungs and build on its capacity.

Breathing Exercise 1

Bend over at your waist, keeping the knees loose in a standing position. Now, exhale as much air out of the lungs. Inhale and come back to the standing position. As you inhale, hold your breath for 20 seconds when you feel your lungs are full. After 20 seconds, exhale slowly and relax. Repeat this exercise 4 times.

Breathing Exercise 2

In the standing position, first exhale all the air from your lungs. Now, inhale slowly taking in air and expand your lungs to the extent possible. Hold your breath for twenty seconds. Exhale slowly and relax. Repeat this exercise 3 times.

Deep Breathing Exercise To Increase Lung Capacity

This is a simple way to improve your lung capacity by learning the art of taking slow and deep breaths. To breathe deeply first you need to exhale completely and ensure there is no air left in your lungs. Relax your abdominal muscles and allow your diaphragm to go down. As you take in a deep breath, allow your abdomen to expand and let air fill your lungs completely. Exhale and relax. Repeat this exercise 4 times every day.

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