Lung capacity and good health go hand in hand. A strong respiratory system means more oxygen for your muscles and better endurance, no matter what type of workout you’re doing. Like other muscles in the body, under-using the muscles you need to help you breathe can cause them to degenerate. But they can be trained and improved, says Paul O’Brien of the American Council on Exercise.
Breath and Exercise
Working out increases your respiratory rate to keep the body oxygenated. Your respiratory system brings fresh air into your body when you breathe, then sends oxygen to your bloodstream and cells. There, the oxygen is exchanged for carbon dioxide, or waste gas, which is carried back to the lungs and exhaled. When you work out, your body demands more oxygen, putting stress on the respiratory system, including the lungs, inter-costal muscles around the lungs, and diaphragm.
Breath Training
Breathing more fully can help prevent lung fatigue. O’Brien recommends daily breath training to exercise respiratory muscles for greater efficiency. Stand straight with your head, shoulder blades, buttocks and calves touching a wall and your chin slightly tucked in. Breathe in through your mouth for four seconds, with your abdomen, lower then upper lungs filling. Do not pause, but exhale through the mouth for four seconds, collapsing your abs to push out the air. Start by doing this breath training two to three times per day, working up to five minutes per session.
Cardiovascular Training
As with other muscles in the body, lung capacity will increase over time as a result of consistent cardiovascular exercise. Whether you’re running, biking, skating or walking, work to build endurance over time -- for less risk of injury -- and focus on how you breathe. Breathing through your mouth will let you take in more oxygen. According to Stew Smith, former Navy SEAL and fitness author, proper breathing during running should be a 3:2 inhale-to-exhale ratio to fully oxygenate the muscles.
Disease Prevention
To keep your lungs healthy to support your active lifestyle, avoid the risk factors for lung cancer. According to the Centers for Disease Control and Prevention, avoid smoking and secondhand smoke, as well as cancer-causing substances, such as radon gas, asbestos and ionizing radiation. See a doctor if you experience shortness of breath, persistent coughing, chest pain or repeated respiratory infections. If you are living with asthma or chronic obstructive pulmonary disease, or COPD, talk to your doctor about managing your condition so you can live a healthy lifestyle. For those with exercise-induced asthma, proper warm-ups and cool-downs may help control symptoms, according to "The New York Times Health Guide."
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