It's well known that there is a certain connection between our physical health and our lung capacity, as the level of lung capacity accurately reflects our overall health condition. In other words, the higher the lung capacity, the healthier our body is. Conversely, if there are some lung diseases, it can lead to a decrease in lung capacity. So, how can we practice to improve our lung capacity?
Running: This is the simplest and most convenient exercise, unaffected by weather, and can be done during both winter and summer breaks. For enhancing lung capacity, interval running is the most effective. Run quickly for 100 meters, then jog back slowly, and repeat this pattern. Each run should consist of two to three kilometers, and it's best to perform two to three sets per session.
Fast jogging doesn't necessarily mean moving at a lightning speed, but rather taking longer strides while moving briskly, as excessive speed can be difficult for students to maintain. Since many students currently lack regular exercise habits, it's essential to first practice slow jogging as a "preparatory lesson" before transitioning to interval runs. Slow jog should be done according to one's own capacity; too much can burden the heart and lungs, while too little may not provide enough stimulus.
How to gauge the amount of exercise? A pulse rate of around 130 to 140 beats per minute after each run is ideal. When starting to exercise, many people experience overall body soreness and shortness of breath. Persisting with exercise for about a week will significantly improve this condition, at which point one can transition to interval running. Interval running should also be progressive, starting with one set and gradually increasing the amount.
Swimming: Due to the pressure that water exerts on the lungs, it enhances the requirements for respiratory function, making swimming more effective than running for improving lung capacity. It is currently the best way to enhance lung capacity for middle and elementary school students. Although winter break weather is cold, making swimming less accessible than in summer, many fitness centers have warm pools, and young people can also choose winter swimming.
It must be emphasized that swimming is not the same as playing in water; continuous and repeated swimming is what helps increase lung capacity. The training method is similar to interval running: swim out quickly and then return slowly, using 50 meters as the distance, and repeat this back-and-forth swim.
Both running and swimming are activities we usually enjoy, being simple yet effective in strengthening the body. We should allocate a certain amount of time every day to engage in these two exercises, not only effectively improving our lung capacity but also greatly enhancing our body's resistance. We hope this article can be of help to everyone.
