Whether you reach the top of the mountain or the end of your HIIT class, most of us feel out of breath during exercise. You may have wondered how to increase your vital capacity so that you can continue on a particularly difficult set.
It’s possible to tone and strengthen your muscles, but can you upgrade your lungs as well? Science has shown that quitting smoking and exercising regularly can help keep your lungs healthy and strong. But can HIIT classes or treadmill training in the gym help increase vital capacity? Live Science asked experts if feats were possible.
How to increase vital capacity
The lungs are spongy air-filled organs on either side of the chest. They take oxygen from the atmosphere, pass it into your bloodstream, and then expel waste gas (carbon dioxide) that your body doesn’t need.
However, the amount of air that a pair of lungs can contain varies from person to person, Dr. Andrew Martin, a pulmonologist. Deborah Heart and Lang Center He told live science in New Jersey. “There is more than one normal number of vital capacity, as it depends on age and height,” says Martin. “Normal vital capacity should be sufficient to carry oxygen into the blood and eliminate carbon dioxide from it. Even with strenuous exercise, breathing enough to use only about 70% of maximum spontaneous ventilation. You should be able to increase it to. “
Experts can measure your normal vital capacity in several ways, Dr. Martin said. It contains FEV1 and measures the amount of air that can be forced out per second. Vital capacity is the amount that can be exhaled after a complete inhalation, and maximum spontaneous ventilation (MVV) is the maximum amount of air that can be taken in and out of the lungs by inhaling and exhaling at a rate of 15 seconds or more. .. ..
Researchers from University of Belgrade We investigated which sport improved lung function the most and found that basketball players, water polo players, and rowers scored the highest on the FEV1 and MVV tests. This has led them to believe that the training used in these sports has the potential to improve respiratory function and rehabilitation.
Vital capacity is not solely dependent on the lungs, as the chest wall and respiratory muscles, including the diaphragm and intercostal muscles (intercostal muscles), also play a role.
“Exercise with severe or deep breathing can provide some increase in vital capacity,” says Dr. Martin. “But the benefits of exercise come primarily from improved muscle, blood flow, and heart function.”
If he felt a little more sedentary than usual, Dr. Martin said taking a deep breath could open a small, narrowed airway. “If an area of the lungs is compressed during periods of inactivity, taking a very deep breath and holding it for a few seconds can improve overall lung capacity. Sit very straight with your arms up or your hands. Please lean forward a little and stand. You can do this on a table or counter. “
Most people have sufficient maximum vital capacity even during extremely intense exercise. Dr. Martin said: “For very elite athletes, those with neuromuscular weakness, and those with severe lung disease, maximum lung function can be a limiting factor, and exercise to train the respiratory muscles can bring some benefits. There is sex. “
A few deep breaths help to “prime” the lungs and ensure that all units are open and functioning at optimal capacity. “This can be useful before exercising, but you need to be careful not to overbreath,” said Dr. Martin. However, this hyperinflation is not useful for everyone. “When airway narrowing is a problem, like an asthma attack, air can be trapped in the lungs. This” hyperinflation “can actually impair lung function. “
How to measure lung function
Accurate measurement of lung function requires special equipment that is not available to most people at home.Dr. Frank Colletta Mount Sinai South Nassau A New York hospital told Live Science that these tests can be used by people suffering from asthma and emphysema, but also by sports medicine clinicians who care for elite athletes. Tests include vital capacity measurement, dilution, and body plethysmography.
“These are used to assess and determine the degree of exercise-induced asthma that is common in athletes,” said Dr. Colletta. “It is also used to assess symptoms such as shortness of breath that may not be proportional to the amount of exercise performed. It is also used in longitudinal studies to assess the effects of training programs and diets. “
According to Dr. Colletta, spirometry is the most basic type of respiratory function test. “It’s done by blowing the patient into a tube connected to the machine,” he explains. “It measures how easy and fast air can move from the lungs, and it can also measure the amount or volume of air in the lungs.”
The dilution method incorporates the above spirometry and other operations to obtain an image of someone’s full lung function. “Dilution techniques help us understand how much air remains in our lungs after maximal exhalation,” said Dr. Colletta. “In other words, even if the patient blows all the air out of the lungs, there is still a significant amount of air left in the lungs.” The patient inhales an inert gas and performs computer calculations to calculate the total volume of the lungs. To evaluate.
Dr. Colletta said body plethysmography is an alternative method for determining vital capacity. “Patients are placed in a sealed glass chamber with a known fixed volume,” he said. “Patients are asked to inhale deeply and exhale to the maximum, and changes in pressure inside the box are measured.”
If you want to stay in top shape, the American College of Sports Medicine recommends 150 minutes of moderate-intensity aerobic exercise each week.
Fitness app Future performance coach Chelsea Chicantek told Live Science that if you want to reduce the wind during your activity and make oxygen transport around your body more efficient, try interval training. “Interval training is a great way to improve VO2 max (the maximum rate of oxygen your body uses during exercise). In this type of exercise, participants alternate between strenuous and effortless activities. “I will,” said Chicantek. This idea is National Library of Medicine..
Whether you have a specific fitness goal in mind or just want to experiment with increased vital capacity, it’s always important to talk to your doctor before starting an exercise program.
How to increase vital capacity
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