The big breath secret: can I improve my lung capacity, efficiency and power? | Life and style
toAmazing Unss. There they sit, amplify and pour from dawn to dusk, dusk to dawn, air absorption, abstraction and exchange of carbon dioxide. They do this 20,000 times a day7.5 million times a year, 600 million times in average age, while maintaining Cell trillion Rock and save them from suffocation on their exhaust fumes. We ignore them until something wrong occurs while we are panting, Safir, panic – or worse.
When I think about the lungs, it is often like cancer, which killed my father 39 years ago. He just realized that his lungs had been hacked after a heart attack, which may also have been in smoking. Sixty senior service a day, the second cigarettes often lit up as soon as it was removed number one. It stopped overnight, but it is too late.
I have never smoked, so don’t worry much about lung cancer, do not have asthma, constant cough, or shortness of breath. But I still want to know how strong my lungs. I am 61, after all, and lung function It begins to decrease In the mid -thirties of the last century. It has been almost a year since I gave me an appropriate exercise, thanks to a knee injury. From running 30 km or more a week, with a difficult race to finish most of the sessions, I will reach scratch. All, I missed more than 100 hours of exercise.
But my knee on the tone, after the key hole surgery to reduce the arthropod, and today I will push myself to reduce again. In the morning of tests at Sheffield Halham University Advanced Welfare Research CenterWe have already measured the ability of my lungs and its general efficiency. This was a simple process called BreathingWhich mostly comes to blowing in a tube. Now I am about to get a bike and a pedal to be out of breathing to follow up. I will take a mask tied on my face, a heart rate screen on my chest, and someone holds me if he fainted and for delivery in case of throwing.
“You will find it very unpleasant,” says Alex Bouge before picking up a huge injection. He is a researcher at the College of Sports and Physical Activity at the University. Before I have a panic time, Bugg explains that it will only use the injection to calibrate the equipment.
If you want to know how much your lungs work (and heart) are under pressure, then this In2 Upper The test is the best way to do this. The mask will measure the gases that I breathe, and thus the amount of oxygen that my body can use when working flat. You can get an estimate of Vo2 MAX from a smart watch or other fitness trackers – but for complete accuracy, you will need to do what I do, or get masked on the walking device. If you make this option, it is usually linked to a harness, if your legs give the road.
I just start spinning my legs against simple resistance. Bugg tells me that I find a comfortable rhythm that I can maintain for as long as possible while gradually increasing the clouds, from 50 watts to a little more than 300. I don’t know my wattoo, but basic mathematics indicates that by the end of the test, I will have to do six times in the effort. Meanwhile, BUGG and a fellow will continue to check how to work, and holds a scheme where I can choose the perceived voltage rate.
He says, “Six complete rest,” while 20 will be a comprehensive race without anything. In the end, when you start getting more breath, do not hesitate to refer instead of speaking.
Just let us continue to do so, I think. Then, when we do, I hope we do not. With increased resistance, we are soon in a “somewhat difficult” area, then “difficult”, “very difficult”, “very difficult”. The quad begins combustion and turns into breathing through my mouth instead of my nose – at first silently, then in unlawful moments. “We are likely to approach the maximum now,” Bugg told me for 13 or 14 minutes, as if I hadn’t realized. When we hit it, at a height of 253 watts, tell everyone, not by saying or signal, but just … stop. I don’t have any option: whatever I am dealing with air, I can’t continue to pay. i’m done.
At least I was not faint or vomiting. I even got out of the bike without help.
We’ll reach the results in one minute, but if I am not in a newer laboratory, how do I know if you need to worry about my lung?
“If you can walk a few blocks or the highest trips of the stairs without breathing, you can exercise without getting tired easily, you do not complain of chest pain, or cough or raise it every day, or do not have blood in your phlegm, or your buzz, your lungs may be fine.” Dr. Pallavi PerewalIndian lung disease specialist, critical care doctor, and author of the book ” Make all the number of breaths. “Also search for signs such as swelling of your feet, or nets in your nails, which are called screaming. If any of these or a mixture of these symptoms exists, get to check yourself.”
She adds: Do not assume that you are in a clear position just because you do not smoke. “Yes, of course, smoking is a high risk factor as much as the lungs go. But it also competes and the use of hookah, and negative smoke. Even if you don’t smoke yourself, it may serve as a negative break from the poor air.”
Then there is air pollution, inside and outside. “verify Air quality index Before you go out, especially if you live in a very polluted city, ”says Perewal.
“If you can,” Asthma + UK lung recommends“Avoid the hot points of pollution such as the main roads, connections, bus stations and parking lots. Try to use the quieter back streets as much as possible or go out early before increasing the levels of pollution.”
“Indoor air pollution is also something that people do not think,” says Berkal. “All things such as mold, household chemicals, fragrances can affect rooms, radon, burning candles and incense sticks on the quality of the inner air. It is frequently ventilated your home, dust and vacuum regularly, avoiding chemicals with volatile organic compounds in your home, keeping them free of smoking.”
Pet can also cause problems. Many of us suffer from an allergy to the dog’s fur or cat’s fur without realizing this, while birds or feathers can bring a condition called a condition Hypersensitivity.
At her home, Perewal says: “I do not smoke or allow any internal smoke – there are no sticks or candles in incense.
At the risk of reporting what is clear-but hey, it is 2025, and there is an anti-fax anti-fax that runs one of the largest health care systems in the world-it is also important to obtain vaccination against common respiratory infections such as influenza, especially if it falls into a high-risk group.
What are the options if you need to strengthen your lungs?
“Exercise helps,” says perewal. “Aerobic exercises such as running, running and fast walking to improve your fitness and your body becomes more efficient in getting oxygen and transporting it to your muscles. Training strength builds the basic strength, improves the position and colors that breathe.”
These muscles are important because your lungs do not enlarge and devote themselves more than a balloon. This is the action of your intercourse muscles (those between the ribs) and the diaphragm, which is the muscle sheet in the form of a dome that extends below your chest. Strengthening this, and you are strengthening your breathing. For patients with chronic lung problems, perewal also recommends breathing exercises The septum breathingSometimes known as breathing in the abdomen or abdomen, and I continued breathing lipsSlowly inhale through your nose and wins gently through – guess what? Follow up the lips.
Doctors sometimes will be prescribed Inspiring muscle training (IMT), also known as respiratory or muscle training. I was trying with PowerBreathe The coach, available on NHS if you have lung problems but also marketed for athletes who want to improve performance. Twice a day, I take 30 sharp breaths, work against adjustable resistance.
It seems as if I am using the same muscles that I would like at the end of a truly hard exercise, when I try to absorb as much air as possible, as much as possible. “It is the same deep abdomen,” says Dr. Sabrina Braray, former ear, nose and throat surgeon who is now a medical officer in PowerBreathe. “Some people get abdominal ulcers.”
Berr describes IMT as dumbbells of the lungs. It may be useful “if you are training to be athlete or suffer from lung condition”, perewal corresponds to, “but learning the right technology with the respiratory processor. Don’t exaggerate.”
However, my results. It is not bad for an old man whose job is often a chair. “A 60 -year -old healthy man can expect Vo2 The Bug report says from 25-45 ml/kg/min. Mailot JauneHowever: “The current Tadej Pogačar Champion has been reported2 A maximum of about 89.4 ml/min/kilogram, which means that its body can use more than twice the amount of oxygen during exercise compared to the ordinary man. “
Me? Number 41 ml/kg/min. “Your Vo2 The report says, “Max is above the average,” and it suggests a high level of fitness, the very effective heart and lungs. Not only your lungs are in good health, but your body has been well adapted to take advantage of the oxygen that breathes it and get rid of the carbon dioxide waste product that accumulates during exercise. “
There is also a thumb of the breathing scale. “In general, you have an excellent function in the lung. You have a lung capacity higher than average, efficiency and strength. There are no concerns that your lungs sweat or disable in any way, and they can inhale and exhale as required.”
It is inclined to show until I remember the statistics of Pogačar, and that Bryan Johnson, 47 -year -old Squillionaire is spending $ 2 in the year 2 dollars so that he can live forever, claims to be recorded voice2 A maximum of 64.29. This, he says, is equal to “1 % of 18 % of children who are 18 years old”.
As for Bugg, 33, eight years have passed since Vo measurement2 Max, but at that time 55 was impressive. He is currently training on a Marathon. There are five floors at the advanced well -being research center, and on July 24, they will walk up and down 227 times at the Kinetic Disease Association. No matter how good I feel about my lung now, I don’t think I will include him.
