Cardiopulmonary function is the basis for judging the body’s continuous activity ability. In other words, the size of a person’s lung capacity is a specific manifestation of the strength of his cardiopulmonary function. Vital capacity refers to the amount of air that a person can exhale after taking a deep breath, and this represents the maximum functional activity of the lungs at one time. In a certain sense, it also reflects the potential capacity of the respiratory function. Generally speaking, the better the health, the greater the lung capacity. In terms of age, young adults have the largest lung capacity, and younger and older adults are smaller. Measuring vital capacity can determine the strength of healthy people’s respiratory function, the nature and extent of certain respiratory function reduction, and the ability to work after disease recovery. However, there is a certain difference in vital capacity. Generally, a reduction of more than 20% is considered abnormal. If a person’s vital capacity is only 60% of the normal value, slight activity will cause breathing difficulties.
What needs to be clear is that vital capacity is not equal to the maximum amount of air that the lungs can hold, because even after the maximum force is used to exhale, there is still about 1500 ml of unexpirable air in the lungs, called residual air. This shows that there is always a certain amount of gas in the lungs, and the lung ventilation produced by breathing exercise can only replace part of the gas in the lungs.
There are standards for eligibility
At present, the vital capacity standards for 14-year-old adolescents are: girls with a vital capacity of 2098 ml and above are passing, 2885 ml and above are good, and 3487 ml and above are excellent; boys with a vital capacity of 2245 ml and above are passing, and 3109 ml and above are good. , 3668ml and above are excellent. However, the value is only for reference, and it must be determined according to the physical fitness of each teenager. Generally speaking, healthy teenagers can basically meet the passing standard.
Why is there a reason for low
There are three main reasons that lead to the decline of heart and lung function and low vital capacity of adolescents:
There is a general lack of effective exercise and exercise . Most of the young people now have better living conditions, and most of them are the jewels of the palm at home and enjoy the treatment of “VIP” class. They rarely have the experience of “enduring hardship”, and they don’t even have the opportunity to participate in manual labor once in a while. They are accustomed to a comfortable and easy life, and some are even accustomed to having vehicles to pick up and drop off at school and after school. In such a living environment, the children themselves lack the perseverance to exercise hard, so that it is conceivable that they have a sense of fear of persevering exercise and exercise. This is one of the important reasons for the poor quality of vital capacity and endurance of our students.
Obesity is another important factor leading to the decline of adolescents’ vital capacity. Although the quality of life of adolescents has been improved very well, the lack of nutritional science knowledge has led to the widespread occurrence of adolescent obesity, and the large amount of fat caused by obesity compresses the heart and lungs, which will reduce the ability of the heart and lungs. Lead researcher Grant Tomkinson, a professor at the School of Life Sciences at the University of South Australia, believes: “In fact, about 30% to 60% of young people running slowly are related to increased fat mass.”
Unhealthy lifestyles and habits. A related report from the World Health Organization has pointed out that whether it is crazy learning under fierce competition or indulging in various electronic entertainment devices, keeping young people away from the outdoors is actually an unhealthy lifestyle. All of these have caused 80 % Of teenagers do not exercise enough.
Tips Vital Capacity Increase Law
Considering that young people will not affect their learning, but can also take into account the needs of exercise to increase vital capacity, and at the same time, ensure that they are not restricted by the relevant environment, facilities and other conditions, especially recommend several healthy breathing methods.
In this method of deep breathing, first slowly inhale through the nostrils to fill the lower part of the lungs with air. In the process of inhalation, the abdomen will gradually bulge as the rib cage moves upward and the diaphragm moves downward. Then continue to inhale to fill the upper part of the lungs with air. At this time, the ribs will rise and the chest cavity will expand. This process usually takes 5 seconds. Finally hold your breath for 5 seconds. After a period of practice, you can increase the breath holding time to 10 seconds or more. After breathing in enough oxygen from the lungs, exhale slowly, and the ribs and chest cavity gradually return to their original positions. After a pause of 1 to 2 seconds, start from the beginning and repeat for 10 minutes. Over time, it will become a normal breathing method.
Running This is the simplest and most convenient exercise program, be made any time. To increase vital capacity, variable speed running has the greatest effect. Run at a fast pace for 100 meters, and then slowly run back. Repeat this way, each 2-3 kilometers run as a group, and it is best to run 2-3 groups per exercise. Fast trot is not fast, but fast walking, because the speed is too fast for young people to bear it. As many students do not have the habit of regular exercise, they must first practice jogging as a “preparatory class” before practicing variable speed running. When jogging, you should act according to your own abilities. Excessive amounts will burden your heart and lungs, and if you do not exercise enough, you will not stimulate enough. It is appropriate to have a pulse rate of 130 to 140 beats per minute after each run. After jogging for a week or so, you can basically switch to variable speed running. Variable speed running should also be done step by step, first practice a set first, and gradually increase the amount.
Swimming because water puts pressure on the lungs and can improve the ability to breathe, so swimming is better than running to exercise vital capacity, and it is also the best way for young people to increase vital capacity. It needs to be emphasized that swimming is not the same as playing in the water, and repeated swimming is helpful for improving lung capacity. The method of exercise is similar to running at a variable speed. You have to swim out quickly and then back slowly. Use a distance of 50 meters to swim back and forth.
This method of skipping rope can not only exercise lung function, but also help to increase height and enhance the coordination and sensitivity of the human body. There are two options for rope skipping: fast jumping and fancy jumping. The former jumps multiple times in a short time, and the latter emphasizes changing postures. You can jump and throw the rope twice, or take a person to jump, forward and reverse.
Reading and singing singing and reading aloud can also play a role in breast expansion. Through the movement of the diaphragm, the breath is drawn into the lungs, the breath impacts the vocal cords, and the sound produced is comprehensively adjusted through the resonance cavity. Whether it is singing or reading aloud, the size and pace of breathing are adjusted according to the emotional needs of the tune and the article by changing the height, size, etc., so that lung qi can be restored. But this method must be used moderately and exercise with scientific vocalization methods instead of shouting, otherwise it will be counterproductive.
The method of playing wind instruments allows the lungs to get regular exercise while enjoying music. Learn to play woodwind or brass instruments, such as tuba, trumpet, oboe, clarinet, saxophone, flute, suona, cave flute, etc. You can use all the alveoli to expand your lung capacity and help you control your breathing.