How to improve lung capacity for cardio
I've been trying to do some short jogs (2-3 miles) once a week or so but my problem is my lack of lung capacity. The truth is, I don't like running but my husband does it regularly and wants me to go with him when I can. I hate holding him up though because when I have to stop, he stops too. Also, I'm gearing up for a Big Climb (climbing up 69 story building) later in the year and want to be more prepared than last year so I can beat my time. What recommendations do you have to build lung capacity? What is the best breathing technique?
It doesn't sound like your problem is breathing technique. But just needing to put some mileage on your running shoes. Sprints will help. Doing stair climbs will help the most for you Big Climb.
It sounds like lack of conditioning, which gradually gets built up overtime. You also have to make sure you are well hydrated and your electrolytes(sodium, potassium, maybe magnesium too) are balanced. If you are on a very low-carb diet, those get depleted quickly. Also, it could be quite challenging to built and maintain conditioning without getting sufficient carbs. Don't know if that's how you eat, though.
Thanks Graycat! I am doing low carb right now - anywhere from 30-50 a day. So on days that I jog, I should include more carbs it sounds like. Also, should I include a magnesium supplement?
Back when I used to eat low-carb, I couldn't run unless I had at least 100g of carbs the previous day. I'm an early morning, fasted state exerciser. For you, some full sodium broth about an hour pre-workout can really help too.
Originally Posted by jodi29
Magnesium citrate supplement is beneficial to just about anyone, as most people are deficient. I take 500mg. at bed time. It helps with sleep and regularity as well.
Thanks so much! Going to buy some magnesium tonight
tabata treadmill hill sprints are very effective at increasing V02 max
5-10 min warm-up
set incline to high
set speed to med-high (start with 50-80% of normal running speed)
sprint 20 seconds
jump off rest 10 seconds
repeat 8 times, takes 4 min
walk 5-10 min for recovery
if you are 100% exhausted at the end of 4 min then you’re doing it right
Scale incline and speed as needed to finish but still be giving 90-100% effort
I've also found that the Viking Warrior Conditioning protocol (15 sec hard/15 sec rest -- 80 rounds/40 minutes - you will have to work your way up to it) has done wonders for me. I use it for all kinds of exercises, not just KB snatches. I like a pushup/squat couplet: 15 sec pushups, 15 sec rest, 15 sec squats, 15 sec rest. Most I've ever done is a bit over 20 min - but even though I'm wiped out, I come back stronger. And I have better overall strength, "body confidence" and movement. Only running will train your body to do a lot of running - but overall conditioning helps a lot.
I take 500mg. at bed time. It helps with sleep and regularity as well.