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Beginning-Bodybuilding e-Newsletter
What Every Beginner Should Know But Probably Doesn't
Brought to you by Marc David of
http://www.beginning-bodybuilding.com . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Beginning Bodybuilding Q & A
with Marc David
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Question:
Dear Marc,
I am 22 and in the last 5 months have really start taking
my training more serious your news letters have thought me
so much and I'd never have got to where I am now without
your help so thanks so much. My question is:
* I do at least 30 mins of cardio in every training session
* I do spinning classes, cross trainer and StairMaster
But when it comes to going running I feel so unfit and
can't last more than 10 mins.
A friend told me it could be to do with my lung capacity!
If this is true is it possible to increase my lung capacity
and if so how.
Cheers ,
Jade,
Ireland
Answer:
Yes, it's true...
You can change the capacity of your lungs to a certain
point. But before I go too far into the details, let's
learn a little bit about the lungs in general. Trust me,
this will not be hard.
Facts About Lung Volume (capacity):
* Average human lungs hold about 5 liters of air
* Volumes can vary with height and age
* Total lung capacity depends on person's age, height, sex,
weight and degree of physical activity
* Females tend to have 20-25% lower capacity than males
* Tall people tend to have more lung capacity then shorter
people
* Heavy smokers have less lung capacity
* Altitude affects lung capacity
For starters...
Because you are doing cardiovascular activities already,
that alone will help to increase your lung capacity thru
your physical exercise. As you progress, the workouts
become more challenging, your lung capacity will increase
so that your body can get more oxygen from the air.
As you will see, that is the single biggest thing you can
do right now to increase your overall lung capacity!
Tip #1 for Increased Lung Capacity:
- Do challenging cardiovascular activities
- Start slow and work your way to more intense cardio
depending on your goal
Tip #2 for Increased Lung Capacity:
- Train at higher altitudes
Frankly, this isn't something most people can do all the
time but it's a well known fact that runners who are
serious will train for a time period at higher altitudes
before a race. Their lung capacity will be larger at
higher altitudes because there is less pressure from the
atmosphere.
Once they come down to sea level, they have a larger
overall lung capacity for a short period of time.
FACT: When somebody from sea level goes to a higher
elevation, they often develop altitude sickness because
their lungs cannot process enough oxygen for their body's
needs.
Tip #3 for Increased Lung Capacity:
- Don't smoke
These 3 tips will help you increase your lung capacity.
If you need a little more guidance from an expert in
cardio, listen to this. Sean O'Malley has designed a
series of audio sessions that take you step-by-step thru
some cardio challenges. You can do these cardio exercises
anywhere, anytime with anything that gets your heart
beating.
It's called Cardio Coach.
It's an audio series that will take you to the next level
in terms of challenging cardio. I personally use the
series all the time. If you are interested, you can see my
bike setup at home and read about it here:
http://301url.com/cardiocoach To Your Health,
Marc David
P.S. If this email was forwarded to you and you would
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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<message edited by Marc David on Tuesday, July 04, 2006 9:34 AM>