How big are your lungs?

Hi, friends. I've had a longer than intended lag in posting, due in part to a nasty bout of cold/flu/bronchitis that has waxed and waned for several weeks now. If you're in a similar boat, remember to progress gradually to your pre-illness routine. Taking off a week or so from training once in awhile won't hurt you, but much more than that can erode your strength and endurance. Don't try to get it back all at once!

Now to the main topic. According to a study by Dr. Dean Ward, lung capacity is the single best predictor of longevity ("Biological Aging Measurement - Clinical Applications." Center for Bio-Gerontology, Los Angeles, 1988). By age 50, most people have lost 40% of their lung capacity. When lung volume decreases, oxygenation drops, the immune system weakens and the stage is set for disease. With increased lung volume, you're stronger and have greater physical endurance. Moreover, the mind is sharper and memory improves.

So how do you increase lung capacity? The most direct and powerful way is with short stints of anaerobic training. That means sprint intervals, rather than jogging or traditional "cardio." After a gradual warmup of five minutes or so, do some high-intensity, whole-body activity (e.g., sprints, squats, clean and press, burpees, kettlebell swings or snatches, etc.) for 30 seconds to two minutes at a time, followed by an equal measure of rest. Repeat such intervals for a total of ten to 20 minutes, two to four times per week.

The key is intensity, not duration. Jogging, walking and the like just won't get it done. Your lung capacity, like your muscle size, will increase only when you force it to do so.