Vital capacity standard for college girls

However, many young girls, that is, college students, do not have a good grasp of the lung function standards, so they do not know whether they meet the requirements. So, what is the lung capacity standard for college girls? The average lung function of adults is 3500-4000ml for men and 2500-3500ml for women. People who often participate in sports competitions can reach more than 5000ml. Lung function decreases with age. Generally speaking, the older you are, the less lung function you have.

Ways to improve lung capacity

Jogging: It is the simplest and most convenient exercise project. It is not affected by the temperature and can be carried out during holidays. When it comes to improving lung function, variable-speed running is more effective. Run 100 meters at a fast pace, then slowly run back home, and repeat this process. Each run is two to three kilometers as a group. It is best to run two to three groups each time you exercise. Flying steps do not mean that the speed must be very fast, but it means that you need to enlarge your pace and walk quickly, because students cannot bear too fast a speed. Because many students nowadays do not have the habit of regular exercise, they should first practice running as a "preparatory course" before practicing speed running.

When running, do it according to your own ability. Too much exercise will put too much pressure on your cardiopulmonary function, and insufficient exercise intensity will not be enough stimulation. How to know the intensity of exercise? After each run, a pulse rate of around 130 to 140 beats per minute is appropriate. When they start exercising, many people feel sore all over and can't breathe. If they keep exercising for about a week, this situation will be greatly improved, and then they can switch to speed running. Speed ​​running should be done from shallow to deep. Start with one set and then gradually increase the dosage.

Swimming: Because water exerts pressure on the lungs, it can increase the requirements for breathing capacity. Therefore, swimming is better than jogging in training lung capacity. It is currently the best way for young people to improve lung function. Although it is cold during the holidays and swimming is not as easy to do as in the summer, many sports and fitness centers have heated pools, and teenagers can also choose winter swimming. It should be noted that swimming is not the same as playing in the water. Repeated and continuous swimming is helpful to improve lung function. The exercise method is similar to variable-speed running, but you also need to swim out quickly and then swim back slowly, with an interval of 50 meters, and swim back and forth repeatedly.

Rowing: It is a sport that is highly stimulating to lung function. According to statistical analysis, rowers' lung function ranks first among all athletes. At present, Guangzhou has a rowing club, which also recruits some students as amateur athletes. Students who are interested can contact them. However, the regulations for rowing are relatively strict, not all students can participate, and specific guidance from coaches is required during training.

Fly jumping: It not only exercises the lung function, but also helps to relax, as well as improve body coordination and sensitivity. There are two options for fly jumping: quick jumping and fancy jumping. The former jumps several times in a short period of time, and the latter focuses on changing postures. You can jump once and swing the rope several times, or jump with others, or jump forwards and backwards. Plank support: It not only trains the upper limb strength, but also helps the lung function. Do dozens of reps each time according to your ability. If it is too difficult to do it on the ground, you can support yourself with your hands on the table.

Cycling: Choose a relatively wide road with few cars, preferably a climbing section. Hold your breath and ride the bike quickly uphill, back and forth several times.

Deep breath: Yoga practitioners call it abdominal breathing, also known as "breathing air". When taking a deep breath, the first step is to breathe for about 5 seconds: first breathe in slowly through the nasal cavity, pull the diaphragm down, and the abdomen will swell up, then breathe in again, expand the chest cavity again, lift the ribs, and push up the chest, allowing the lungs to absorb as much gas as possible. The second step is to hold your breath, usually for 5 seconds. With the improvement of training, the time of holding your breath can be increased to allow the lungs to absorb as much CO2 as possible. The third step is to exhale slowly, with the chest and abdomen returning to their original state.

CO2 cannot be stored in the body, we must constantly breathe in fresh air. Therefore, breathing has a great impact on physical and mental health. As everyone knows, most people only use one-third of their lung function. According to the results of the 2000 People's Physical Fitness Test released by the General Administration of Sports and the Ministry of Education, the lung function of men aged 40 to 69 decreased from 3347.2ml to 2441.3ml, and that of women decreased from 2362.3ml to 1761.6ml, a decrease of 28% and 26% respectively.

The decline in lung function causes a variety of diseases that affect lung health in the elderly, such as bronchitis, asthma, pneumonia, as well as pulmonary embolism, pulmonary fibrosis, lung tumors and other diseases related to the decline of lung function. More importantly, once this lung disease is combined with other diseases, the mortality rate is very high. Therefore, we should actively carry out breathing exercises to exercise the lungs, improve lung function, make full use of lung function, provide a large amount of CO2 into the blood, and make vitality more sufficient.