Respiratory Muscle Strength Training

Your body responds to exercise in several ways in order to increase its efficiency. One of the factors that may make your exercise less efficient is your respiratory health. Exercise can improve your fitness by strengthening the muscles which aid breathing. The physical structure of your lungs will also change to increase your endurance and energy production. Consult your doctor before beginning any new exercise regimen.

Benefits

Increasing the strength of your respiratory muscles benefits you by increasing your respiratory volumes. These volumes measure the amount of air you can inhale and exhale, as well as the residual amount which remains in your lungs, the book "Principles of Anatomy and Physiology" explains. Increasing your respiratory volumes allows your body to deliver oxygen to cells more quickly. Energy production to fuel your activity is more efficient in the presence of oxygen.

Target Heart Zone

Respiratory muscle strength training is dependent upon exercising within your target heart zone. This zone is when your heart is beating at 50 to 75 percent of its maximum rate, explains the University of Maryland Medical Center. As with any muscle, the act of increasing your respiratory rate exercises these muscles. You can calculate your target heart zone by subtracting your age from 220, then multiplying that figure by 0.5 and 0.75. This is the heart rate range you want to achieve while exercising.

Training

If you have been inactive for a period of time, you will need to begin slowly to get your body accustomed to the new demands you are placing on it. The American Heart Association recommends beginning your training at the lower end of your target heart zone. The heart and lungs work together to support your workout. Building muscle strength in either of these organs takes time and effort. As you become stronger, you can increase the intensity of your workouts to the higher end of your zone.

Types

To achieve this intensity, your workout plan must include aerobic activity, explains the American Council on Exercise. Exercise three to five days a week to maintain your general fitness, and target the large muscles of your body. The need for oxygen will be greater with these muscles, increasing the strength required by your respiratory system. Activities such as running, bicycling or cross-country skiing will provide the necessary intensity for your workout.

Warning

Jumping into respiratory muscle strength training may not be appropriate for certain individuals. The Mayo Clinic urges anyone with asthma, diabetes or a chronic health condition managed by medications to consult a doctor before such exercise. If you smoke or have a family history of heart disease, you may also want to discuss your training goals with your doctor. With the right guidance, you can soon improve your cardiovascular and respiratory health.