Keeping your lungs healthy has never been as important as it is right now. But if you are stuck inside, it might seem like you don't have any options when it comes to cardio exercise.
While you might not have your usual options, you can still get a great workout in. That is why I wanted to share my top 3 ways for you to build strength in your lungs...enjoy!
1. Steady State Cardio
If you are just starting out, you will want to start with some gentle “steady state” cardio, just to get your lungs and heart working again.
What is “steady state”?
Great question! That is where you move at the same pace for 30-45 minutes. This is what you might do on a treadmill or elliptical, if you have access to one of those at home.
If you don’t, no worries! There are other ways to get your lungs working. Going up and down stairs is an option, riding a bike (stationary or outside), or just walking fast around your neighborhood.
2. Interval Training
This is the next level of cardio training and can use the same exercises as steady state, you just move a little faster.
The biggest difference between steady state and interval cardio is the intensity and duration.
Intervals should really get your heart rate up, so if you are on a stationary bike, you would go fast for 30-90 seconds, then rest until your heart rate evens out.
Just make sure you feel like you are pushing yourself each round and you are doing it right! Besides the options we talked about for steady state cardio, here are other ways to do interval training:
1) Run up a hill 2) Put your treadmill on high elevation 3) Jump rope 4) Do burpees (yikes!)
Okay, that last one might not be for everyone, but when you are stuck inside, you have to work with what you got!
3. Resistance Intervals
This is the #1 way to boost your lung (and body) strength.
Because you are using your whole body in the workout. In most cardio programs, you are really just using your legs.
When you can get your upper body and core involved as well, it is going to really challenge your lungs.
An additional bonus...this is probably the easiest one to do at home!
You can use your own body weight or some simple equipment (TRX, resistance bands, stability balls) to keep your heart rate pumping.
An example of a “resistance interval” would be to do 15 squats, 10 push ups, and 10 mountain climbers.
You would do one round of those exercises, break for 1-2 minutes, and then do it again!
This will really get your lungs (and your muscles) working!
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