Physical fitness is key to improving athletic performance and training freely. Regular work on respiratory fitness can significantly affect the comfort of sports.
The correct functioning of the respiratory system is influenced by proper hydration, a healthy lifestyle and good organ condition. In addition to the lungs, the breathing process involves the bronchi, trachea, diaphragm and chest. Each of these elements influences respiratory efficiency and determines the freedom of muscle tissues in the human body to obtain oxygen. Specialized research conducted at the University of Pittsburgh has shown that proper hydration of the body unclogs the airways, facilitates expectoration and maintains the proper moisture level of phlegm. Moreover, good lung capacity affects both sleep comfort and athletic performance. Working on your breathing can improve your quality of life and be part of any sports training.
One way to improve lung capacity is to choose the right exercise. The list of must-do activities should include a set of cardio exercises, work at the gym, or activity to improve endurance.
All sports activities benefit not only breathing control, but also the heart, which is responsible for oxygenating the blood. However, some exercises in particular support the respiratory system, increase the capacity of the body and oxygenate the blood, brain, heart and muscles.
Cardio classes are tailored to the athlete’s current abilities, with the intensity increasing as progress is made. Circuit training improves the work of the entire body, affects its proper functioning, burns body fat and strengthens muscles. Cardio exercises include aerobics, step, Zumba, Body Pump or aerodance.
It is one of the easiest, most popular and also the most effective ways to improve efficiency. Running at an increasing pace speeds up the heart rate, thus improving oxygenation of the body. An added burden can be jogging in cold temperatures, which forces the respiratory system to exert more effort.
Breathing technique is especially important in the mountains, so even a few tens of minutes walk on the terrain with changes in altitude will help to equalize breathing, reduce its shallowness and gradually increase the comfort of breathing. Extreme cycling, climbing or cross-country skiing should also be included in your training plan.
Varying the pace while performing exercises is one effective way to improve. Dividing your workout into a phase of maximum effort and a phase of moderate engagement allows you to freely regulate your breathing and improve your overall fitness.
Intervals can be performed in any exercise – while running, cycling, working out at the gym, swimming, or even walking. Regardless of the activity chosen, interval training should be done at least once a week. Interval training should not be repeated too often as it significantly affects the work of the respiratory system and if done improperly can worsen the capacity of the lungs.
A home remedy for improving lung capacity is systematic breathing exercises. A set of respiratory muscle training can be easily found on YouTube or in sports apps.
The simplest exercises to improve lung capacity that you can do at home include holding your breath, breathing in through the mouth and out through the nose, and breathing with your weight on your diaphragm. Doing even short breathing workouts on a regular basis can significantly improve lung capacity and have a positive impact on respiratory function.
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