Tag Archives: breathing

Workout Wednesday – 30 Seconds to Improve Your Aerobic Capacity

Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (kidding)

Exhausted runner

Have you ever started a easy run and were completely out of breath in the first half mile? I know I have. You are not an out of shape slob, your body is just not ready to breath that deeply. If you spend your days crunched up at a desk in front of the computer all day, you are most likely breathing shallow. When you go to exercise your body has to open up those lungs to get ready to use that extra lung capacity.

Breathing and blinking are the only two systems in the body that are both involuntary and voluntary. Breathing, of course,  is the more powerful one. Your breathing regulates your heart rate, stress and your mood. By doing some simple breathing exercises you can increase your lung capacity, and feel great in the process.

Here’s the workout:

  • Breathe in for a count of 4
  • Hold it for a count of 2
  • Breathe¬†out for a count of 4
  • Repeat 5 times

During in the inhale breathe deeply and fully from your diaphragm. During the exhale forcefully breathe out as much as possible. imagine filling up a balloon completely, and then letting out all of the air. This exercise takes about 30 seconds, and you can do it anywhere. For best results try this exercise 5-6 times through out your day. Its really great to do before a workout to get you lungs ready to work.