Train Your Lungs


Strong legs on the bike won’t mean much if you’re gasping for a breath. “Your respiratory muscles are in constant use during cycling,” say exercise physiologist Budd Coates, co-author of “Running on Air.” If they fatigue.. guess what, so do… you!

Research shows that strengthening your “diaphragm and intercostal muscles” (the muscles that hold your ribs together) can greatly improve endurance. And a study published in Journal of Applied Physiology reported that such training may also reduce inflammation and help speed up recovery.

But “if you don’t exhale completely and forcefully” say Coates, you can’t inhale completely.

* This exercise confines your inhales and exhales, forcing the respiratory muscles to work harder. In time you’ll be taking deeper breaths and giving your body what it needs.

> Breathing exercise: Ride easy for 20 minutes to warm up, increase the intensity until you start to breathe a little harder. Close you mouth and breathe through your nose for one minute, then open you mouth and breathe for one minute. Repeat 10 to 20 times in a row.

* (If you find yourself feeling dizzy… stop and breath normal.)   __________________________________________________


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About the fitness underground

Los Angeles based Co-Founders of The Fitness Underground, Texas and Markus have drawn off their years of experience as certified personal trainers, an elite yoga instructor, a professional athlete and accomplished mixed martial artist, to create a new and innovative approach to health, fitness and well-being that not only enhances the body, but also enriches the mind. With a loyal following in the Los Angeles area, their powerful message of good health, clean living and the importance of exercise is changing people’s lives and in some cases, saving lives. It’s their strong belief that good health is the greatest gift we are given in life, one that we should always be mindful of, be incredibly grateful for and never take for granted. Life is too short not to listen to their powerful message. Start moving in a healthier direction today.
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