Help...Out of breath when excersising
lucky078
Posts: 22 Member
Hi there, I am fairly new to this site but am finding it great so far...I am managing to stay within my calories and have started to loose some weight. I am trying to increase my exercise but as an ex smoker I am finding my breathing/lung capacity is really holding me back. I have just been out for a small jog, but found I couldnt manage even 90 seconds of jogging due to my breathing...does anyone have any help or advise about how I can build my lung capacity up? Thanks!!
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Start slow. Walk with short (very short) periods of jogging. Walk 2 minutes, jog 20 seconds. Then keep doing that until you complete your walk. If you can up the jogging by 5 seconds the next time, do that. If not, keep doing 20 second jogging until you are able to handle more. You don't have to run a 5k just starting out.0
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Try walking and add short jogging intervals in there, go back to walking until you catch your breath then jog a little more. Cardio endurance (and lung capacity) is something that has to be built up over time.0
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I'm an ex smoker as well! Trust me, it gets easier. Continue with your walk/jogs. What helps me is focusing on breathing in and out in rhythm with my pace. Step, step, step step= in, in, out, out.0
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StrongAsFuarkBear wrote: »go to your doctor and perhaps to a respiratory medical professional. They will do bloodwork and tests for breathing etc. Also drop down to around 100-115lbs total weight. so u dont have to carry all the mass , might increase quality of life due to easiness to move etc.
No. You don't know what her current stats are or if 100-115 lbs is an accurate body mass for her. She's asking about how to increase her breathing capacity/ability.
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1) Start with seeing a doctor to make sure there are no medical conditions hindering you. If you get the green light, check out C25K (couch to 5k)! It's a really helpful training program that slowly builds you up to running.0
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JustMe2691 wrote: »Start slow. Walk with short (very short) periods of jogging. Walk 2 minutes, jog 20 seconds. Then keep doing that until you complete your walk. If you can up the jogging by 5 seconds the next time, do that. If not, keep doing 20 second jogging until you are able to handle more. You don't have to run a 5k just starting out.
This^
Build your endurance up. I'm older and started off slowly.
I started with Leslie Sansone "walking" DVDs. The beauty of these.....no choreography. You can go at your own pace and build. There are also Leslie DVDs with what she calls "boosted walking"....jogging.0 -
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Thanks everyone....I'll start with smaller intervals and possibly go and see the doctor if it doesn't ease, I'll have a look at the c25k as well...I am not sure about the 100lbs, think I would be pretty underweight at that!!! But I understand that loosing weight will also help my breathing...thanks for the support
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UltimateRBF wrote: »90 seconds is a pretty good start actually. I could only do about that, maybe even less when I started running and I've never smoked. I'm just fat...
This. When I started C25K, the 60 second intervals made me feel like my lungs would explode.0 -
With time, your lungs do improve, both from your body clearing out the tar and repairing the lung damage and from building up a tolerance to exercise. It does get better.
Also congrats on quitting smoking! Quitting smoking sucks so bad, I never want to have to do it again.0 -
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Practice box breathing throughout the day - 4 count in, 4 count hold, 4 count out, 4 count hold - repeat. In through your nose, out through the mouth.
As others have stated do walk/run interval training and keep logging your progress.
Congrats on cleaner lungs!0 -
Practice box breathing throughout the day - 4 count in, 4 count hold, 4 count out, 4 count hold - repeat. In through your nose, out through the mouth.
As others have stated do walk/run interval training and keep logging your progress.
Congrats on cleaner lungs!
I was actually about to recommend this. I've been taught this in vocal theory as a way to be able to hold notes for longer. Granted, I'm not an ex-smoker, but I am an asthmatic, so I thought I was going to be stuck with a low lung capacity. This helped me greatly increase it.0 -
Thank you, I will definitely try this as well
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it gets easier
no trick, just keep working on it and you will improve0 -
UltimateRBF wrote: »dirtyflirty30 wrote: »UltimateRBF wrote: »90 seconds is a pretty good start actually. I could only do about that, maybe even less when I started running and I've never smoked. I'm just fat...
This. When I started C25K, the 60 second intervals made me feel like my lungs would explode.
Haha same! I'm into week 7 at the moment. Just cracked the "run for 20 minutes straight" barrier.
Great...it does get better then!0 -
StrongAsFuarkBear wrote: »UltimateRBF wrote: »StrongAsFuarkBear wrote: »go to your doctor and perhaps to a respiratory medical professional. They will do bloodwork and tests for breathing etc. Also drop down to around 100-115lbs total weight. so u dont have to carry all the mass , might increase quality of life due to easiness to move etc.
What?
if a beginner 6 foot tall MALE weight around 140-150lbs at 10% bodyfat, it definately means that NO female should weight over that number.
Any female heavier than 130lbs is NOT a health oriented human. This is not a fat acceptance forums.
What in the actual f...0 -
[/quote]
if a beginner 6 foot tall MALE weight around 140-150lbs at 10% bodyfat, it definately means that NO female should weight over that number.
Any female heavier than 130lbs is NOT a health oriented human. This is not a fat acceptance forums.[/quote]
And here's my laugh for the day. Thanks, that's just plain ridiculous.
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StrongAsFuarkBear wrote: »UltimateRBF wrote: »StrongAsFuarkBear wrote: »go to your doctor and perhaps to a respiratory medical professional. They will do bloodwork and tests for breathing etc. Also drop down to around 100-115lbs total weight. so u dont have to carry all the mass , might increase quality of life due to easiness to move etc.
What?
if a beginner 6 foot tall MALE weight around 140-150lbs at 10% bodyfat, it definately means that NO female should weight over that number.
Any female heavier than 130lbs is NOT a health oriented human. This is not a fat acceptance forums.
Kindly GTFO. I mean that in the nicest way.
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UltimateRBF wrote: »dirtyflirty30 wrote: »UltimateRBF wrote: »90 seconds is a pretty good start actually. I could only do about that, maybe even less when I started running and I've never smoked. I'm just fat...
This. When I started C25K, the 60 second intervals made me feel like my lungs would explode.
Haha same! I'm into week 7 at the moment. Just cracked the "run for 20 minutes straight" barrier.
That is AWESOME! Keep going - it's so worth it!0 -
You could have exercise induced asthma which can occur frequently in overweight people. I used to have this because I didnt work out and my lungs didnt function as well as they used to with the added weight. I found that swimming didnt show the same side effects like running did, there were almost no breathing issues what so ever. So i would try to swim at the gym if you could once and see if it doesnt effect you as badly0
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StrongAsFuarkBear wrote: »UltimateRBF wrote: »StrongAsFuarkBear wrote: »go to your doctor and perhaps to a respiratory medical professional. They will do bloodwork and tests for breathing etc. Also drop down to around 100-115lbs total weight. so u dont have to carry all the mass , might increase quality of life due to easiness to move etc.
What?
if a beginner 6 foot tall MALE weight around 140-150lbs at 10% bodyfat, it definately means that NO female should weight over that number.
Any female heavier than 130lbs is NOT a health oriented human. This is not a fat acceptance forums.
Hi there, I understand you are trying to help but last time I weighed around the amount you feel I should be I was hospitalised as I was suffering from anorexia...I was not a skeleton but was certainly not healthy...of course this is not a fat acceptance forum but is is a forum where we can come and ask for help and support and I did not ask you what you think I should weigh, thank you0 -
StrongAsFuarkBear wrote: »UltimateRBF wrote: »StrongAsFuarkBear wrote: »go to your doctor and perhaps to a respiratory medical professional. They will do bloodwork and tests for breathing etc. Also drop down to around 100-115lbs total weight. so u dont have to carry all the mass , might increase quality of life due to easiness to move etc.
What?
if a beginner 6 foot tall MALE weight around 140-150lbs at 10% bodyfat, it definately means that NO female should weight over that number.
Any female heavier than 130lbs is NOT a health oriented human. This is not a fat acceptance forums.
hhaha. oh wait you were serious?
yeah no0 -
Hi there, I understand you are trying to help but last time I weighed around the amount you feel I should be I was hospitalised as I was suffering from anorexia...I was not a skeleton but was certainly not healthy...of course this is not a fat acceptance forum but is is a forum where we can come and ask for help and support and I did not ask you what you think I should weigh, thank you
I want to grow up to be as tactful as you. In other words, nicely done.
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JustMe2691 wrote: »Hi there, I understand you are trying to help but last time I weighed around the amount you feel I should be I was hospitalised as I was suffering from anorexia...I was not a skeleton but was certainly not healthy...of course this is not a fat acceptance forum but is is a forum where we can come and ask for help and support and I did not ask you what you think I should weigh, thank you
I want to grow up to be as tactful as you. In other words, nicely done.
Haha thanks...but seriously what an idiot!
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soldiergrl_101 wrote: »You could have exercise induced asthma which can occur frequently in overweight people. I used to have this because I didnt work out and my lungs didnt function as well as they used to with the added weight. I found that swimming didnt show the same side effects like running did, there were almost no breathing issues what so ever. So i would try to swim at the gym if you could once and see if it doesnt effect you as badly
Thanks, I have never heard of that, would that eventually go with weight loss and increased fitness etc? I'll try swming as well though thanks0 -
start slower...improving your fitness takes time and patience. I'm a reformed 2-3 PAD smoker...I smoked for a good 20 years and quite back in 2012...it definitely gets easier, but it takes time. I've been on this little safari now for going on 3 years...I started out doing nothing more than walking over varied terrain.
When I was to the point where walking an hour or so per day was no longer all that challenging I did a couch to 5K program to start running a bit. Three years later, I don't really run much anymore, but I ride about 80 miles or so per week...I hike in the mountains and do a bit swimming and do some fun runs on occasion.
It just takes time...0 -
The Couch to 5K program is good for building your aerobic capacity. You may also be trying to run too fast.When running, you should be able to pass the "talk test" most of the time: Can you speak in short but complete sentences? If not, slow down. (If you can sing, though, speed up.)0
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