Best exercises for athletes

Athletes are different from other human professionals. This is because athletes compulsorily need to be fit and follow at least some fitness programs to remain healthy. Thus, exercises are a must for athletes and they may include either aerobic or anaerobic or a combination of both. However, the athletes are not a monolithic lot, as athletes have different needs and have different bodily parameters. Exercises, however, have the same objective of achieving speed, agility, power, and energy.

Squats

Athletes require body exercises. The athletes need to have power, especially in the upper built body and legs. There are types of squats which include core muscles and lower back. The most common squats include goblet squats, jump squats, Bulgarian split squats, air squats, and back squats. The abdominals, glutes, and thigh muscles are the main focus of squats.

Bench press

Athletes need to focus on the bench press to improve their triceps, abs, shoulders, chest, etc. to regenerate stability and power. In the context of athletes, the bench press is often compulsory because it offers the mainstay of their training. Both barbells and dumbbells are used in a bench press.

Power clean

Many athletic programs use spinal erectors, quads, hamstrings, calves, glutes, and deltoids. This power clean is going to help in stabilizing spinal movement. Power clean is vital for an athlete to do one exercise. This will probably help in achieving athletic build.

Core training

Core training includes buttocks, spines, and abdominals. This form of training helps in preventing injuries and strengthens the entire body. There are different postures of core training that include ab wheel rollouts, dead bugs, planks, and bird dogs. Athletes can improve their performance considerably by reducing the possibility of injuries.

Burpee

Burpee is undoubtedly one of the most difficult exercises but is beneficial for athletes. It starts in a standing position with buttock and wideness apart. The hands touch the ground where the hands and arms are at one’s sides. A plank position is necessary to crouch down with the hands touching the ground. During a straight body jump, one can jump upwards.

Sprints

Athletes need to have low-fat content and sprints help in achieving an appropriate physique with low body fat. While doing sprints, fat can be burnt two longer after exercise completion. Athletes may reap the benefits of doing this exercise even on treadmills.

Pull-ups

The exercise is mainly done to improve pulling movements. The nice V-shape is often preferred by athletes commonly. Most do these pull-ups to get a nice V-shape within a few weeks.

One-Arm Rope Cable Row

In a one-arm rope cable row, one has to stand to face a cable stack with a rope attachment. One has to pull ropes hard and is aimed at the midsection. The best thing about this exercise is that one can perfect movement for the athletes. Postural stability, grip power, and single limb movement are helpful in one-arm rope. This form of exercise ordinarily needs 3 steps and 8 to 10 repetitions.

Sled Push

Athletes often suffer from lactic acid build-up. These sled pushes can help in reducing this build-up. This exercise is designed to improve speed, power development, acceleration mechanics, and overall conditioning. Sled push should be done rapidly for driving legs repeatedly. Most people do athletes to do 40-yard sled pushes which help perform sprints.

Medicine ball toss

The exercise is performed outdoors and the flight of the ball will not be stuck when the ball lands. Low body power exercise is necessary for this medicine ball toss and this helps hips, knees, and ankles all over. Athletes doing such exercises can improve their buttocks, ankles, and knees.

Deadlifts

The posterior muscle mainly includes spinal erectors, traps, hamstrings, feet, and even cervical extensions. The foremost advantage of doing this exercise is that it gives athletes both flexibility and stability.

Planks

Athletes need to strengthen abdominal muscles such that they can run long distances without getting fatigued. Perfect plank can be done by keeping the spinal cord straight and neutral. The neck also has to be neutral to ensure that one is looking downwards. The body form needs to have a perfect line from head to toe. Ab muscles need to be pulled back towards the spine instead of allowed to push towards the ground.

Balance exercises

Athletes benefit the most if they can maintain their physical balances properly. The most popular balance exercises include lower-body power training exercises. However, one should be careful because the number of repetitions during the exercises requires both professional supervision and assistance. The balance exercise for seniors is aimed to improve both coordination and balance such it can prevent falls and injuries. The common exercises include rock the boat, tightrope walk, flamingo stand, bean bag balance, heel-toe walking, and musical statues. There are balances in which elbows can be planked on a stability ball.

Reasons why athletes should do training

Training helps in building athletic endurance such that they can compete in longer events without getting tired. Training is necessary because it helps athletes to withstand fatigue for a longer time. It is an obvious fact that athletes who lose endurance often end up as repeated losers. Training helps in mentally preparing for games. Self-esteem among athletes can improve considerably because of training. Athletes need to be physically strong and only exercise is the way to increase their physical power. Training can help athletes to retain power and improve concentration for all the matches and games. Athletes are likely to get injuries if their training is not effective. Thus, highly intensive exercises are often recommended for these athletes.

In the context of balance exercises, the benefits are special. Athletes need to be upright while conducting daily physical activities like walking on stairs, lifting heavy things, and changing directions. The fitness levels of athletes can be helpful to prevent the risk of injury and falls. One has to understand that there is two types of balance exercises i.e., dynamic and static balance. Dynamic balance includes the balance in movement like a single leg deadlift. Static balance refers to maintaining steady balance even with one leg.

Best Exercises for Neck and Spine

The neck and spine are one of the most vulnerable parts of the human body. This is the reason, pain in either neck or spine can be extremely disturbing and, in some cases, can ruin the quality of life by making every movement painful. Therefore, many exercises can support the spine and reduce pain in the neck. However, it is worth remembering that not all exercises are appropriate for all, therefore these should be done only after formal recommendation or prescription.

Exercises for back

The neck exercises are incredibly beneficial for relieving pain. The objectives of neck exercise are to ease moments that cause pain due to lifting, twisting, and bending. It helps in reducing the stress that affects both joints and spinal discs. The physical therapy programs help in strengthening back with the help of dynamic stabilization and using the McKenzie method. The McKenzie method of centralizing neck pain is done by empowering muscles around the spine such that pressure is removed from spinal discs and joints. This method also concentrates on empowering muscles around the spine such that pressure is relevant to reducing pressure on nerve roots.

Superman holds

In superman holds, one needs to get on the floor by relying on the belly. Do squeeze on your glutes and raise your shoulder blades in an extended place. The lower back should not take the strain and the neck needs to be kept in a neutral position. While doing this superman hold, always avoid looking upwards.

Cat-cow

In the cat-cow position, one has to stack hands beneath one’s shoulders such that knees are slightly broader than buttocks. One can spread shoulder blades and bend one’s neck such that the spines can become flexible. In spinal extension, one needs to slowly move towards one’s back. The process needs to be repeated such that extremes can be avoided deliberately.

Half-kneeling archer row

In this exercise posture, one can start in a half-kneeling position, and hold the two ends of the resistance band with one hand. Try to raise one’s right arm above one’s shoulder and the thumb should be pointed towards the ceiling. Stretch your back and pull the resistance band on the back of the chest just like striking an arrow and bow.

Pull up

This particular exercise is usually done to build muscles and increase body weight. However, there are benefits of pull-up exercises by stabilizing one’s body weight and ensuring muscles in one’s core. The muscles will respond to the heavy load which includes one’s body.

Renegade row

The main objective of renegade row is to maximize the utility of position to the highest degree. The pushup and plans are useful by taking two high buck moves. The dumbbells are often mentioned for preparing the proper spinal position. The light dumbbells require spaces to perform pushups. Always try to squeeze your glutes and maintain a good spinal alignment by looking at the floor. Keep the body balanced in the right position and use the lats to chest height and return the weight to the ground.

Exercises for neck

Partial crunches

There are exercises such as partial crunches which can empower muscles and help strengthen muscles. One has to lie by bending the knees and lying flat on the floor. Also, keep the chest and put hands behind the neck such that stomach muscles and raise shoulders on the floor. This exercise needs to be repeated almost 8 to 12 times. Excessive stress on the neck can be reduced considerably.

Backward and forward tilt

The feet can be tilted in both directions and it starts by using the head squarely on one’s shoulders and keeping the back in the forward direction. Then you need to look downwards by bending your chin for nearly 30 seconds and gently lift the head. Then hold the start position for up to 10 seconds.

Shoulder roll

This is the easiest neck exercise in which one just needs to raise the shoulders straight and rotate them in the forward direction. This needs to be repeated 6 to 7 times. Then return to the original position and again make 6 to 7 rounds in the backward direction.

Side tilt

In this form of exercise just widen your buttocks and arms by your sides. Also, tilt one’s head towards the right shoulder and try to hold the ear. However, if you are not experiencing the stretch then do not raise your shoulder. This stretch needs to be held for 10-15 seconds and again needs to be resumed from the beginning position. Also, try to repeat the left side and continue doing the sets at most 10 times. In this scenario, one needs to lift the head and press the fingertips lightly.

Benefits of back exercises

Back exercises are not just useful in reducing back pain. These exercises ensure the healthy operations of the back to carry on continuously. The back is intricately connected with the Central Nervous System. This nervous system always needs to be protected such that the armor of the spinal cord. A neutral spine needs to have a natural curvature. This is the reason one can function and maintain balance. If back exercises are done regularly then it can prevent degenerative disorders. The common degenerative disorders include slipped disc, lumbar lordosis, postural problems, spondylosis, etc. The gym performance can improve considerably if back exercises are done regularly.

Benefits of neck exercises

The neck exercises are beneficial for multiple reasons. It helps in conditioning the muscles and thereby, reduces the chances of muscular stiffness. Exercises help in activating the neck muscles, otherwise if one is spending a lot of time inactive, then the neck muscles can become tight and movements can become painful. Neck exercises are tremendously beneficial for boosting blood circulation which can reach throughout the body. Exercises can get more blood pumping by releasing endorphins in the brain. Neck health is directly related to maintaining better posture. By maintaining better posture one can improve the neck’s health.

High Protein Diet Benefits and Risks

Many health-conscious people in the world believe that a protein-rich diet is always beneficial. Similarly, people who want to shed extra fat and kilos consume protein-rich food without knowing the benefits and risks associated with it. The fact is the overconsumption of proteins can lead to death due to kidney failures. It is always recommended that protein-rich food should always be consumed after a proper recommendation from a health expert like a doctor or a professionally certified gymnasium trainer.

Benefits of protein-rich food

Protein-rich food has several benefits in performing the following roles. It helps in the maintenance and repair of body cells. This is because proteins play a key role in replacing tissue cells. The protein-rich food is genuinely effective in inducing hormonal changes. This is because proteins can signal cells and organs for communicating with each other. Enzymes are a type of protein and there are hundreds of chemical reactions that take place because of proteins. Therefore, enzymes can benefit considerably. Proteins also play a major role in both storage and transportation because it helps in transporting oxygen to the body’s cells. In the context of weight loss, proteins play a major role in reducing weight and shedding extra kilos. Protein plays a major role in maintaining body composition, weight, metabolic rate, and appetite rate.

There are several benefits of protein-rich food as it helps in suppressing appetite for hours together. Some hormones concentrate on increasing GLP-1 and PYY hormones that increase production. The hormone also helps in minimizing appetite and reduces food intake. Metabolic rate is directly related to burning more calories. Protein-rich foods are excellent in increasing the metabolic rate by almost 30 percent. Carbohydrates and fats are no match in front of proteins when it comes to boosting metabolic rates. Weight loss and compensation are directly related to increasing protein intake. In the context of women, weight loss and body composition are correlated with protein intake. Many research studies have shown that more protein intake helps in reducing fat.

Protein is important in increasing muscular mass. This is the reason many bodybuilders can increase both the power and size of muscles. It is an unpalatable fact that muscular losses happen as individuals age. However, this process of aging can be significantly decelerated by regularly consuming protein supplements. Men especially can reverse this loss by consuming casein or whey protein. Protein-rich foods are also beneficial for the health of the bones. It is an undeniable fact, that these foods can improve the healing process of wounds. Even bedsores can reduce considerably after consuming protein-rich foods.

Protein-rich foods are also consumed by people suffering from certain ailments because of their benefits. Diabetics, heart patients, and women undergoing menopause can benefit from having protein-rich diets. For diabetics, protein-rich foods can alter diabetics and have increased calorie consumption. It increases insulin production without even spiking sugar levels. A study has shown that if an individual consumes protein-rich foods such as meat, paneer, and dal and then consumes carbohydrate-rich foods, then glucose levels can be minimized. Similarly, protein-rich foods are known to boost immunity.

However, it is worth remembering that protein consumption can only be beneficial only if it is consumed in the right proportions. The Dietary Guidelines for Americans recommend that a maximum of 19 grams of protein should be consumed by children less than 4 years old. Till the age of 8 years, children can consume up to 19-20 grams. Average adults weighing around 70 to 80 kilograms, on the other hand normally should not exceed consuming 100 grams of protein per day. The best sources of protein-rich foods include tofu, dairy products, eggs, pork, beef, fish, and poultry.

Protein-rich foods sometimes are used in weight loss programs such as the Ketogenic and Atkins diet. The main feature of such a diet plan is to increase the consumption of protein and minimize the consumption of carbohydrates and fats. These types of diets help in decreasing weight, but the effectiveness is short-lived.

Risks of protein-rich food

Excess to anything is bad and that is certainly true for protein-rich food. Multiple health complications can arise owing to excessive protein. Excessive protein consumption can lead to massive weight gain. This is because extra protein consumption can lead to increased fat in bodies. Therefore, individuals who aim to reduce weight should never consume proteins more than the required amount as the efforts will be in vain and the results will be counterproductive. Excessive protein consumption can lead to bad breath especially if it is complemented by reduced carbohydrate intake. This is because excessive proteins can result in ketosis as it produces chemicals giving a foul smell. The most problematic aspect is even flossing and brushing cannot minimize this problem.

Excessive protein consumption can cause irreversible damage to kidneys and lead to death. It is a fact that excessive protein consumption leads to the production of excessive amino acids and kidneys may get impaired while filtering it out completely. It causes a strain as kidneys need to work hard to filter out and balance electrolytes. Overconsumption of protein especially through foods such as red meat can increase both cancer and heart problems. Both these ailments are deadly and are the largest cause of mortality. Red meat such as beef, and pork is very harmful as it can cause prostate cancer, breast cancer, and colorectal cancer.

Calcium loss can be the outcome of excessive protein consumption. This form of loss can lead to serious ailments such as poor bone health and osteoporosis. Protein-rich diets need to be supplemented by adequate consumption of water. Otherwise, proteins lead to flushing out of water and fluids. Diarrhea and constipation are common symptoms of protein overconsumption. Problems like lactose intolerance can become worse if one chooses milk as the main source of protein. Therefore, while taking protein-rich food it is essential to avoid caffeinated drinks, reduce consumption of fried foods and minimize fat consumption.

Risks in weightlifting

Bodybuilding has become very popular and fashionable nowadays as people have become more health-conscious than before. Bodybuilding however is neither easy nor free from risks. The main source of risk is weightlifting. Weightlifting risks are not entirely unavoidable because bodybuilding is incomplete without it. It is worth noting that some of these risks are due to human error while some are due to weightlifting itself. Lack of guidance is another major cause of increasing risks of weightlifting. Weightlifting injuries are fairly common as on average there is one injury per thousand hours of training.

Muscular imbalances

Weight training and weight lifting are risky because they can cause muscular imbalances. After all, it has limited rotational mobility. Unfavorable positioning and biased exercise selection lead to muscular imbalances and can create joint pains. Shoulder tightness and trapezius weaknesses are other risks of muscular imbalances. Muscular imbalances lead to external rotation and posterior shoulder tightness. There are mechanical factors that cause this imbalance because of spine overloading.

Insufficient Workout rests

Many people make the mistake of not letting their muscles rest between workouts. By pushing the muscles, one experiences soreness. Whenever a person is lifting weights, he is causing microscopic tears in his muscles and also damaging his tissues. Therefore, it is vital to give some tissues some time to rebuild themselves and then resume exercises. It is advisable to give 48 hours of rest to muscles to recover. For example, if one is doing a workout on Thursday, then the next workout should be on Saturday and not on Friday.

Unguided workouts

Weightlifting can be incredibly riskier if done without proper guidance and training. It can lead to spinal injuries and other forms of injuries that can permanently damage a person’s physique or can incapacitate a person for life. Thus, it is recommended that people should take proper guidance from professional fitness trainers. It is worth noting that weightlifting injuries give plenty of time to change course after heavy squats. Repetitive stress injuries are problems of every athlete and it is not possible to completely avoid them during weightlifting. Shoulder injuries are fairly common due to unguided workouts. Between 1990 and 2007, weightlifting injuries increased substantially (almost 50%) during weightlifting according to a research report.

Inadequate knowledge about one’s body

Weightlifting should be done only by checking all the parameters of one’s body. This includes whether the body is externally and internally adequate to lift weight or not. The body’s capacity framework includes extending muscles, ligaments, tendons, and extending joints beyond natural range. The same muscles exist only due to alternative exercises. One can gain enough knowledge by doing warm exercises before weightlifting.

Risks for beginners

Weightlifting injuries are risky for beginners but it is often given rational justification by saying that ‘no risk means no gain’. The most common risk for beginners is muscle strain. In case, weights are not lifted correctly, then hernias can develop. Weightlifting should not be done by individuals below the age of 18. The deadliest risk of weightlifting is sudden death due to torn aorta. Weightlifting increases the blood pressure which strains the aorta and what makes it riskier is that the aortas can enlarge without detection. This disease is called an aneurysm. Therefore, to prevent such deadly risks one should avoid lifting weights which is more than half of the body weight.

Tips to minimize risks in weightlifting

The risks of weightlifting cannot be avoided completely, but necessary precautions and steps can be taken to minimize the incidence of weightlifting.

While lifting weights always try to keep the head straight as far as feasible. Also, keep the neck perfectly aligned while lifting. Try to make sure to reduce the weight behind the head such that the cervical spine area remains alright. The buttocks should be kept straight as the exercises for good mornings, cable rows, squats, and deadlifts are properly hinged. While leaning towards the front, always ensure to lean towards it in the straight direction and not in a curved direction.

Joints should not get locked while weightlifting. Knee joints and elbow straightening is important such that the load is not smashed hard. Bench pressers while powerlifting is needed to lockout elbows during competition.

While doing weightlifting it is necessary to forbid knees from bowing either too outward or inward. Similarly, while lifting one should concentrate on one’s elbows to reduce the risk of dropping the load mistakenly. Maximum support should be given to prevent any compromises with the joints.

Always ensure that the shoulder joints are not overloaded as it can lead to permanent damage. Once one is lifting weights one should not feel comfortable with it mentally. Lifting weights that shoulders cannot lift might lead to intolerable pain in the joints. While doing push exercises it is, therefore, necessary to reduce weight subsequently, otherwise, it will lead to needless risks.

Always do weightlifting exercises under professional guidance and assistance. There is no point in being overconfident as the risks involved in weightlifting can be deadly or lead to a permanent disability.

Resistance training is riskier and even doing normal movements beyond a normal range of motion can be injurious. Individuals having limited flexibility are prone to more injuries. The pectoral tendons can rupture doing bench press exercises, thus proper guidance is necessary.

Ignoring warnings can be riskier as one needs to take body signals seriously during weightlifting sessions. One should monitor one’s heart after weightlifting and also breathe while lifting. Always try to hold your breath while lifting otherwise health problems will become an inevitable thing.

Weightlifting needs to be accompanied by a proper diet, otherwise, it will be counterproductive. Adequate sleep and rest are compulsory for the well-being of an individual. Otherwise, muscles will not get enough time to rebuild themselves.

Always remember that overtraining can be fatal and medical emergencies can be the result of it. This can be prevented by having adequate first aid equipment. Remember that aggressive muscular building can strain muscles and not build them. Excessive breakdown of muscles during weightlifting can impair the kidneys and lead to their failure.

Aerobic vs Anaerobic exercises

Hey, are you looking for a blog relating to strength training or thinking about whether to go to strength training classes?

Exercises are broadly classified into aerobic and anaerobic exercises. Common people often get confused as to which category of exercises are suitable for them. Though both these categories are beneficial for health, the difference lies in the manner in, which the body utilizes energy from these exercises. Which type of exercise is better for overall fitness or weight loss is still debatable. Both kinds of exercises are important but it is vital to know the differences as some are not suited for all types of people.

Aerobic exercises

Aerobic exercises broadly refer to all kinds of rhythmic exercises that can utilize large muscle groups. The activities commonly classified as aerobic exercises include endurance activities that need physical fitness and minimal skills. It may include a range of activities like water acrobatics, cycling, and walking. Moreover, there are aerobic exercises that include spinning, jogging, running, dancing, and even exercises classified as ‘elliptical’. Some form of sports exercises includes recreative sports like hiking, soccer, basketball, and racquet sports. Skipping, stair climbing, and step aerobics are also categorized as aerobic exercises.

In aerobic exercises, the term ‘aerobic’ means ‘with oxygen’. During aerobic exercises, people often pump oxygenated blood into working muscles to burn body fuel. Body fuel may include both carbohydrates and fats. The common term used for aerobic exercises is cardio.

Benefits of aerobic exercises

Aerobic exercise can be beneficial for health because it improves cardiovascular health and is advocated by the American Heart Association. These types of exercises increase blood flow and help in fighting cholesterol levels. Aerobic exercises help in lowering blood pressure and controlling high blood pressure. Blood sugar regulation can be done with the help of aerobic exercises. Moreover, insulin levels can be controlled under desirable conditions. Aerobic exercises are not only beneficial for the heart but are also good for breathing. It also reduces asthma symptoms. The exercises are always beneficial for minimizing chronic pain, especially in joints. Aerobic exercises can help minimize pain and improves both muscular function and patience. Sleep deprivation can be successfully overcome with aerobic exercises. Cardiovascular exercises can help in regular exercises and are effective for combatting insomnia. Weight regulation and weight loss can be done with the help of aerobic exercises. Empowering the immune system can be done with the help of aerobic exercises. These type of exercises increases immunity by increasing certain antibodies which are called immunoglobins. Brain power considerably increases due to aerobic exercises. After conducting thorough research, it has been found that brain power increases along with cognitive performance. Aerobic exercise boosts mood and is good for mental health. Mental health ailments like depression can be reduced considerably with the help of aerobic exercise. The risk of falling is also reduced because of aerobic exercises. Aerobic exercises are easier compared to anaerobic and people of all age groups can do them safely. Even kids can and should do any one of the main aerobic exercises. Aerobic exercises are cheaper and more accessible, unlike anaerobic exercises.

Anaerobic exercises

It broadly refers to all kinds of exercises in which energy is concentrated for building muscles. These exercises are mostly used for body and muscle building. Anaerobic exercises include sprinting, high-intensity interval training (HIIT), and weightlifting. These exercises help in fueling energy by contracting muscles.

In ‘anaerobic exercise’ the term ‘anaerobic’ means without oxygen. This type of exercise needs oxygenated blood which is necessary for disintegrating carbohydrates into glucose. The body does not rely on oxygen and people doing anaerobic exercises do it for a short time. In sharp contrast to aerobic exercises, anaerobic exercises emphasize muscle building. Muscle fibers can improve considerably with the help of hypertrophy. Hypertrophy is the direct outcome of anaerobic exercises. Muscle building can only happen due to contraction, stretch, and damage of fibers. Moreover, these exercises can also increase both bone mass and density. Mood can be enhanced and self-esteem can improve with the help of anaerobic exercises.

Benefits of anaerobic exercises

Anaerobic exercises are beneficial in burning fat, increasing muscular development, strengthening bones, and helps in retaining muscular mass. By increasing both bone strength and density, anaerobic exercises help in curbing the chances of osteoporosis. Proper weight can be maintained with the help of anaerobic exercises. The reason is that with these exercises, one empowers the body to control lactic acid properly. These forms of exercises play a vital role in increasing the strength of the body because it strengthens bones. In a study conducted in 2008, it was found that baseball players doing sprints at least thrice a week observed their muscular power increase by around 15 percent. Lactic acid threshold and fatigue are directly interrelated. The anaerobic exercises help in reducing fatigue by increasing the lactic acid threshold. This naturally enables a person to do more intense workouts for longer periods. Regular anaerobic exercises make individuals healthier thereby minimizing their chances of becoming ill. The probability of suffering from chronic diseases like diabetes and cardiac diseases reduces substantially if a person chooses anaerobic exercises. Muscular strength contrary to popular beliefs lies in the joints and not in the muscles. These exercises help in ensuring that the muscles are better protected and are harder and less vulnerable to injuries. The most intense anaerobic exercise is perhaps High-Intensity Interval Training (HIIT). In this form of exercise, all forms of muscle fibers are engaged such that it is optimally beneficial for the whole body. HIIT usually lasts for around 30 minutes but it can be lesser depending on the age of the individual.

Which is better?

It is hard to say which is better because fitness goals vary among individuals. Aerobic exercises are better suited for reducing weight and improving cardiovascular health. Anaerobic exercises are better suited for muscle building and reducing body fat. As far as suitability for all age groups is concerned, aerobic exercises are more suitable for all age groups because they are less intense. Anaerobic exercises are not usually recommended for weak and infirm individuals.

Safe Exercises for Lungs

Healthy lungs are the key to a healthy life. It is because of the lungs that we breathe and remain alive. Therefore, keeping lungs healthy extends one’s longevity under normal circumstances. Lungs mainly become impaired due to excessive smoking, pollution, or respiratory disorders. Asthma, pneumonia, and Chronic Obstructive Pulmonary Diseases (COPD) are the main diseases that affect the lungs. Additionally, unhealthy lungs simply ruin the quality of life of an individual. For example, a person constantly suffering from breathing difficulties, cough, cold, and dust allergies may suffer from mental ailments too and sleep disorders.

How do exercises help your lungs?

The foremost commonality of lung exercises is that it helps in improving the oxygen utilizing the capacity of the lungs. This is particularly helpful because COPD people use more energy than others. Lung exercises also reduce blood pressure and help in improving cardiac health, thereby, improving blood circulation. Lung problems lead to many sleeping disorders that can be addressed by regular lung exercises. Lungs are dependent on bone health that can be strengthened only through exercise. The lower energy levels can be increased with the help of lung exercises.

Safe exercises for people with lung diseases

Walking

It is one of the safest exercises for patients suffering from COPD. Since walking is a low-impact exercise one can easily improve the body’s ability to utilize oxygen, empower muscles and have better endurance. Regular walking can be beneficial for people suffering from COPD especially if it is done during the morning time. High blood pressure and hypertension are common symptoms of COPD. People can reduce or manage their high blood pressure by regularly walking. It is advisable to walk for around 40 minutes every day to combat COPD.

Swimming

Swimming enhances the capacity of the lungs and improves its efficiency. The breath-holding capacity of individuals can increase substantially. The effects of cardiovascular training have a positive impact on the breath. Asthmatic symptoms of the lungs reduce substantially. Wheezing and common breathing difficulties can be addressed through regular swimming. Young children also suffer from asthma due to pollution. Therefore, swimming helps in keeping the lungs more flexible and opens airways.

Cycling

Bicycling is extremely helpful for people suffering from lung ailments. This is because lung capacity increases each time one cycles. During cycling, the lung volume increases by around 15%. The metabolic demands of the body also can be met due to riding. Cycling helps diaphragms to function better. This helps in improved exhalation and causes relaxation and the diaphragm contracts considerably due to pulling down. The power of respiratory muscles and cycling are positively correlated. Cycling substantially improves the strength of the muscles by separating oxygen from the air. However, cycling on heavily congested roads may be counterproductive and people should try to cycle in empty places with higher speeds.

Running

Compared to walking, running is more beneficial for the lungs. It improves lung capacity and helps in carrying oxygen efficiently through the body. By either running or jogging for at least 5 to 6 days a week lung health improves considerably. Running also improves the stamina of the body by increasing the breathing capacity and clearing it. However, one has to be aware of the pollution levels in the area, since running in polluted vicinities can turn out to be harmful. Running should be done in empty areas and if it is not possible, then running on a treadmill indoors or in a gymnasium can also be helpful. It is noteworthy to remember that running may be less beneficial if one is a chain smoker.

Cardio exercises

The lung capacity can be elevated with the help of cardio exercises. For this, it is essential to do exercises for around 30 minutes. Lungs can work harder after routine cardio exercises.

Belly breathing and diaphragmic breathing

Belly breathing and diaphragmic breathing are one of the safest and best exercises for the lungs. In this exercise, the stomach is filled with air. This can be done by placing hands on the stomach such that one can be aware during breathing in and breathing out. Always relax one’s shoulders and neck such that the diaphragm can help in emptying and filling the lungs continuously. However, belly breathing is directly linked with regular practice. In rolling the shoulders forward and backward, the exercises should not contribute to any kind of tension in the upper body. According to the American Lung Association, belly breathing can be useful in strengthening the diaphragm muscles because it improves the rate at which both lungs can expand and contract.

Rowing

Rowing through is not as popular as walking and swimming are nevertheless equally helpful for combating lung diseases. The oxygen flow of the lungs improves because of rowing. The respiratory muscles can be strengthened by both speed and endurance. The core body muscles can become powerful due to rowing. A higher anaerobic threshold can be achieved with rowing and even dyspnea can be healed. To popularize rowing in virtual situations, there are many rowing machines available. These help in ensuring quick and deep breathing. It is recommended that 30 minutes of rowing every day improve lung health.

Pursed lip breathing and deep breathing exercises

Lip breathing reduces the number of breaths to widen and lengthen airways. Physically active helps in increasing the flow of oxygen inside and outside the lungs. Deep breathing exercises are very helpful in increasing lung capacity too. According to the British Lung Foundation, these exercises are good since they can clear mucus from the lungs from pneumonia and asthma. Breathlessness can be minimized considerably with the help of breathing exercises.

Things to avoid while doing lung exercises

Lung exercises undoubtedly improve the health of the lungs, only if people avoid or refrain from certain things. To improve lung health, smoking should be avoided at all costs. The high nicotine and tar content of cigarettes, pipes, and cigars are always known for causing lung diseases, including cancer. Many patients suffering from COPD happen to be smokers. One should also drink plenty of water to preserve lung health. It is essential to remain physically active to relieve lung ailments.