Im in need of help fast.

judosean2005

Hello, im having a big problem
Ive been for a medical for a new job and the doctor says i have low lung capacity.
This is obviously a big problem as if i dont pass i will fail medical.

The doctor has given me 1.5 weeks to get my lung capacity up to where it needs to be. i need 480 to pass test and im at 460 now,(peak flow test)

So ive checked out internet and they say interval training and swimming are the best? but i have zero knowledge of interval training.

Unfortunately i swim like a stone so im left with running.

Im not very fit,just recently went from a couch potatoe to doing mile and half in 10 minutes.may not seem alot but it was for me.

I need help on this people as it willl change me and my families life and future.

Thank you.
Sean

HelenAnne

Intervals are where you alternate running at your threshold speed (or faster) with running at a comfortable pace (or jogging).

Someone more experienced than me will be able to advise you better, but I read about this exercise called 'glides' where you do a warm up jog / run, then over the course of ten seconds you increase the pace step by step, then hold that pace for ten seconds. Then you run at a comfortable pace for a while (maybe 20-30 seconds) and then start the glides all over again. This might be easier for a beginner? (I'm sure someone will correct me if I'm wrong!)
Good luck!

huskerdu

judosean2005 wrote: »

Hello, im having a big problem
Ive been for a medical for a new job and the doctor says i have low lung capacity.
This is obviously a big problem as if i dont pass i will fail medical.

The doctor has given me 1.5 weeks to get my lung capacity up to where it needs to be. i need 480 to pass test and im at 460 now,(peak flow test)

So ive checked out internet and they say interval training and swimming are the best? but i have zero knowledge of interval training.

Unfortunately i swim like a stone so im left with running.

Im not very fit,just recently went from a couch potatoe to doing mile and half in 10 minutes.may not seem alot but it was for me.

I need help on this people as it willl change me and my families life and future.

Thank you.
Sean

I do not think that running can improve your lung capacity in a short period of time. 10 days is just not enough. I would suggest going to your GP ( asuming it was not your GP who did the test) and doing that lung capacity test again and asking for advice.

interval training means doing short bursts of faster running, but you can only really do this when you have a base of being ableto run for a longer time then 10 minutes.

BTW, 1.5 miles in 10 minutes is quite good. If you keep up running, as I hope you will, you should try do more longer slower runs. It will benefit your aerobic fitness and running strength. It is not the best way to improve your runing to be doing short fast runs.You should be starting with getting a good base of lung and leg strength.

Good luck. I hope the medical works out and I hope you keep up running and improve your fitness.

dna_leri

huskerdu wrote: »

I do not think that running can improve your lung capacity in a short period of time. 10 days is just not enough. I would suggest going to your GP ( asuming it was not your GP who did the test) and doing that lung capacity test again and asking for advice.

interval training means doing short bursts of faster running, but you can only really do this when you have a base of being ableto run for a longer time then 10 minutes.

BTW, 1.5 miles in 10 minutes is quite good. If you keep up running, as I hope you will, you should try do more longer slower runs. It will benefit your aerobic fitness and running strength. It is not the best way to improve your runing to be doing short fast runs.You should be starting with getting a good base of lung and leg strength.

Good luck. I hope the medical works out and I hope you keep up running and improve your fitness.

+1

You need a doctor's opinion as to why your peak flow test reading is low - this is not a running related question and you should not depend on the internet for relaible information.

However on the running side of things 1.5 miles in 10 mins is good going for a beginner. With the right training that you can find on the internet (google couchto5K) in time you should be able to run a 20 min 5K, which many people here would be happy with.

DangerMouse27

What you need is practice in controlling and utilising the muscles used in respiration...

There is a piece of equipment called the power breathe and it trains you to develop these muscles..this costs about 50 to 90 euros. It comes in different colours, donoting experience and current levels.

Try a few deep breathing exercises, twice a day... ten reps each time. Inhale slowly through your nose if you can, taking as much air in as you can and then exhale out forcefully.

Taking on an exercise prog for such a short period of time is ill advised, your more likely to do yourself harm and thus ballooning the fitness test completely.

emerald007

Would agree with Danger Mouse about the exercise. Have you considered "blowing up balloons each day" - articule below expands on the five words. Good luck

http://www.livestrong.com/article/544576-lung-exercises-with-balloons/

misty floyd

Another obvious thing, be careful not to catch a cold/flu/chest infection over the next 10 days. By the sounds of it, you seem desperate and would go and bust a gut to get hard runs in. Make sure you don't run yourself down.

Best of luck.

judosean2005

Hey guys,thanks for quick responces.

In regards to GP-ive been to GP,he sent me for xray,so waiting for that now.

Powerbreathe. ive bought one 2 weeks ago.ironman version. i do 30 breaths,twice a day.and it seems to be helping.

As i said,i just need a slight increase in lung capacity in the short period. ive 470 reading and i only need a short boost to 480+.

Sean

RayCun

This is the army fitness test again?

MrCreosote

Get a peak flow meter and practice with it.

Should be no problem getting from 470 to 480+ by working on your technique. Takes a little work to work out what is the best way for you to force air from your lungs. It won't help your lung capacity, but then all you need is to hit a particular number.

robinph

As others said, doing 1.5 miles in 10 minutes is fairly shifting for someone that hasn't been running much previously. How accurate is this distance measured?

judosean2005

Hey, Yes this is the Medical for the army.

As some of ye may remember a few months ago i was doing the same mile and half in 16 minutes,after taking yere advice im down to about 10.11(PB) Thanks again for all yere help. this distance was measured by car first then by google maps. So id say fairly accurate.its just a straight road really with a few hills.

results back from Doctor last night. Ive a healthy set of lungs and heart.

Okay so maybe 10 days of killing myself isnt the best solution. So has someone else got a plan to increase my lungs over a few weeks? Oh not sure it helps but im 27yo.

Sean

donothoponpop

judosean2005 wrote: »

Okay so maybe 10 days of killing myself isnt the best solution. So has someone else got a plan to increase my lungs over a few weeks? Oh not sure it helps but im 27yo.

Sean

Swimming is the best exercise to increase your lung capacity over a few weeks. Swim several lengths, try to breathe every 3 strokes on the first lap, every 5 strokes the second lap, every 3 stroke the third and every 7 strokes the final lap. Repeat this for a while and you'll have fast results.

judosean2005

judosean2005 wrote: »

Unfortunately i swim like a stone so im left with running.

Great idea but this was in my opening post.

Shell to Run

Get your tin whistle out;)
See enclosed article
Here

Truman Burbank

judosean2005 wrote: »

Hello, im having a big problem
Ive been for a medical for a new job and the doctor says i have low lung capacity.
This is obviously a big problem as if i dont pass i will fail medical.

The doctor has given me 1.5 weeks to get my lung capacity up to where it needs to be. i need 480 to pass test and im at 460 now,(peak flow test)

So ive checked out internet and they say interval training and swimming are the best? but i have zero knowledge of interval training.

Unfortunately i swim like a stone so im left with running.

Im not very fit,just recently went from a couch potatoe to doing mile and half in 10 minutes.may not seem alot but it was for me.

I need help on this people as it willl change me and my families life and future.

Thank you.
Sean

Hi Sean,

You haven't mentioned Asthma, chest infection, user error/poor technique, best of 3, particularly cold day etc. You did mention a Chest X-Ray (CXR) , so assuming you're a non-smoker, asymptomatic for shortness of breath and/or wheeze, and you GP's exam of you was a 'chest clear', it's highly likely your CXR will be clear. As you'll have seen normal values are age/height/gender related, thou the major determinant in not getting the norm, in healthy persons, is user error, hence 'best of 3'. Remember to make a complete seal around the mouthpiece and you're not 'blowing' (like a balloon), instead it's a short, sharp expiration after the biggest breath in you can take. There's normally no need to blow out first, before the deep breath (as in inhaler technique). All the best.

Truman Burbank

What happened OP?

judosean2005

So a quick update for those interested.

After buying a powerbreathe system as recommended.
And swimming everday.

I finally got my readings over 500. 480 was a pass.

its still not the 610 where it is supposed to be,but its good enough to get in.

So now just need to increase my run distances and i should be fine.

Thanks to all for help and advice.

Sean