Respiratory Adaptations To Endurance Training

If you are not a consistent runner, swimmer or cyclist, attempting any one of these activities could quite possibly leave you gasping for air. You may also wonder how it is possible to complete a marathon or a triathlon. With the proper training, your body has the ability to adapt to the physical demands of endurance activities, such as a marathon.

Function

The respiratory system, which includes the lungs and respiratory passageways, collects oxygen from the external environment and transports it to the bloodstream. The main function of the respiratory system is to provide oxygen to the tissues and remove carbon dioxide from the body. Muscle activity increases during exercise and, as a result, there must be an increase in oxygen delivery. The usage of oxygen from the body is known as oxygen consumption.

Endurance

Merriam-Webster.com defines endurance as the ability to withstand hardship or adversity; especially: the ability to sustain a prolonged stressful effort or activity. As you train, you have the ability to delay the onset of fatigue and reduce the effects of fatigue, which is endurance. Learning to breathe properly while exercising is necessary to acquire endurance. You must learn to exhale in a way that expels as much air as possible from the lungs. Without proper exhalation, the concentration of oxygen in freshly inhaled air becomes diluted which adversely affects performance.

Adaptation

The greatest respiratory adaptation to endurance training is the increase in VO2 max, which is the highest rate of oxygen consumption and utilization during physical activity. Endurance training increases VO2 max by 5 percent to 25 percent. As your VO2 max increases, you are able to participate longer with less discomfort. Changes in VO2 max take approximately 10 to 12 weeks, with the greatest changes occurring at the beginning of a training program. Once women reach a VO2 max of 50 and men 55, increases come at a much slower rate. Top-endurance athletes have a VO2 max rate of 65 for women and 75 for men.

Maintenance

Once you have achieved endurance, it is important to continue exercising to maintain your greater VO2 max. When you have a solid VO2 max, the ability to transport oxygen throughout the body, it is possible to move from one endurance activity to the next with relative ease. The increased VO2 max you have achieved will enable you to move from a 10K to a marathon or from a sprint triathlon to the Ironman with continued endurance training.