How to exercise to increase lung capacity

In normal times, many friends will find that their lung capacity is insufficient. This is also a situation that occurs due to lack of exercise and movement. However, it is also directly related to each person’s physical fitness and acquired training. If we have insufficient lung capacity, we must pay attention to it and then improve it through acquired exercise. There are also many ways to increase lung capacity. How to exercise to increase lung capacity? It should be done through acquired exercise.

1. 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 pulse rate should be 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.

2. Swimming: Because water puts pressure on the lungs and can increase the capacity requirements of the respiratory function, swimming is better than running in exercising lung capacity. It is currently the best way for primary and secondary school students to enhance 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.

3. 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.

The above introduction is about how to exercise to increase lung capacity. In normal times, we should also pay attention to the care of the lungs, especially to reduce smoking and drinking, which is also an effective protection for the lungs. Acquired exercise is especially beneficial for us to improve lung capacity, and we should also pay attention to our eating habits and living habits.