Improve breathing and increase lung capacity
Whenever jogging for long distances after some time I feel my breathing is quite laboured. The only solution is to slow down my pace for a while before proceeding. I have checked with my GP and I don't have asthma.
Are there any exercises or techniques I can use to improve my breathing or lung capacity that will be a benefit while I'm jogging?
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Plyometric exercises are specialized,
high intensity training techniques
used to develop athletic power
(strength and speed). Plyometric
training involves high-intensity,
explosive muscular contractions that
invoke the stretch reflex (stretching
the muscle before it contracts so that
it contracts with greater force). The
most common plyometric exercises
include hops, jumps and bounding
movements. One popular plyometric
exercise is jumping off a box and
rebounding off the floor and onto
another, higher box. These exercises
typically increase speed and strength
and build power.
If you combine Plyometric sessions while maximizing the cardio side of it with minimal rest time, you can achieve high lung capacity. The small window of rest with these sessions will increase your heart rate and force your body to adjust to the right breathing pattern (of course done w/ moderation and safety in mind). Plyometric is considered a must in all athletic training. Soccer players recovering from ACL surgery participate in Plyometric to get back into competition shape. Plyometric will increase your performance in any sports including running if it is done right.
The way to increase you lung capacity (vo2 max) is to perform interval training and sprinting, one technique is known as Fartleks. The more you push your lungs (and get out of breath for short periods), the greater your capacity becomes, at least up to a point.
One interesting device that is a fairly cheap that claims to improve your inspiratory muscles is the Powerbreathe. It works by you blowing into the device, and it providing resistance for both. Like push ups or press ups, you increase the amount you do each day, and also increase the resistance.
It has various studies to back it up but from experience is a bit of a pain to clean - you have to buy baby milk bottle sterializer to clean them with.
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