Build Lung Power

[Artemis Windsong]

Excerpt from Backpacker Magazine online.

Build Lung Power
Want to turbo up the steeps? The key is interval training—short, intense bursts of aerobic activity. Add one or two interval sessions per week (with at least one rest day in between) to your normal, moderate-intensity exercise. Veteran adventure racer Jenny Hadfield suggests this killer routine (“Walk Faster,” 9/04). The workout Warm up for 10 minutes with jogging or jumping jacks, then run hard for three minutes—on an intensity scale of one to 10, shoot for an eight. Recover by walking for three minutes. Start with four reps and build gradually to eight.

[Sum Dum Gai]

As a teen I had a running routine that supposedly came from the US Taekwondo team head coach. It used similar principles.

You'd run half a mile (two laps on a regular track) in 3 minutes or less. Rest for 1 minute. Three reps.
Quarter mile (one lap) in 1:15 or less. Rest for 30 seconds. Four reps.
220 yards I think (half a lap for sure), in 30 seconds or less. Brisk walk or jog back to starting point for rest. Five reps.
100 yard sprint in 10 seconds or less. Rest for about 5-10 seconds, basically just get set back up on your finish line and go back to the starting point. 8-10 reps.

The times are all maximums, you're shooting for as far under them as possible. You do this three non consecutive days a week, M/W/F, and jog 3-5 miles on the intervening days,Tu/Th/Sa, with one day a week of rest. Back when I could actually do that without projectile vomiting at just the thought of it, my lungs were in crazy good shape. You also hit a point where your heart and respiratory rate recover from intense activity really really quickly.

[Artemis Windsong]

I think I will try it. I cannot run like I used to and certainly will not be able to make the time limits but I can give it a try on some of the precor machines or the stationary bikes.

Today I did an ab/aerobic circuit I got from Men's Fitness website called "Get Usher's Abs". I got through it and I was more focused on what was coming next than the actual exercise.

Another new thing was drinking chocolate soy milk. A friend recommended chocolate milk for a quick recovery. That is a lot less expensive than that Muscle Milk stuff or Ensure, which I don't use.

[wvugurl26]

I like Jillian Michaels 30 day shred. She mixes up weight and cardio intervals. With the way my breathing is messed up right now and the way I am about it I know I'd push the jumping jacks or jogging in the first ten minutes and end up gasping for air. I pushed it in the gym the other night and did 1.5 miles in 22 minutes which is pretty pathetic compared to what I used to be able to do pre sick. Walked another .25 and then walked back to apt and collapsed.

[Artemis Windsong]

Best wishes to you in resolving your breathing issues. The only thing I can add is visualize yourself in perfect health with extraordinary lung capacity when you go to bed at night. The premise being the body follows where the mind goes.

Have you had a baby recently? My DD had to do breathing exercises and check her breathing power after her 1st baby. The hospital gave her some sort of tube to measure her lung capacity.

I just do what I can for the day. I just noticed "10 minutes of jumping jacks". When I can do that, I would say I'm fit. I adapt a lot of routines for myself like bike instead of run. I will be starting a new month's routine and appreciate the reminder on doing cardio between the weights.


When I joined a fitness center, I quit buying programs for home.

Do keep us posted as all of us want you in the best health.

ETA: Correct a word.

[wvugurl26]

No baby here! Went to Vegas in mid January and struggled with the cigarette smoke that was EVERYWHERE including on our hotel floor. Thought I'd be better when I got back home. On the 4 hour flight home there was a cat on the plane in the row in front of me. By the time we landed I couldn't breathe normally. It was 12 degrees when we landed had been 70 when I left Vegas. Breathing in that cold air hurt. The next morning I had a coughing fit like no other.

Went to the doctor the following day bc of chest pain and trouble breathing and I've bouncing around between doctors and tests ever since. The cardiologist I saw told me not to be so hard on myself and to just do what I could that day but to keep trying. I push it and then I'm exhausted laying on the couch for the rest of the night. I have to see a lung specialist before I can start allergy shots but they had no openings until mid June.

I think its truly too much congestion and sinus drainage keeping me from getting full breaths. I also think my apt is a problem and I'm going to start looking soon and inquire about ending my lease early. Right now I'm also taking a college course so I'm a little busy at night but that ends May 1st.

[Artemis Windsong]

Your plate is very full. I can see how all those as*aults on your lungs would cause the problem.. Maybe a face mask could help in that situation. Our city just voted in a special election for NO smoke in bars.

I don't know if you wear a neck scarf when it's cold but they really help to breath into. I cannot get my lips and lungs cold. I walked ten steps in a bitter cold wind into a building and wham. Chapped lips and sick.