How to Detox and Cleanse Your Lungs | Respiratory Therapy Zone
Nordic walking: how to restore lung function and increase immunity with the help of sticks
Previously, people went in for sports to get slimmer and pump up their buttocks. Many are now training to survive the pandemic successfully. Correctly selected physical activity is one of the first and available tools for strengthening the respiratory system and increasing the body's ability to resist the virus. And if you go outside and train in the park, the effect will be even steeper.
In 2011, the British conducted one very revealing study. They wanted to compare the effectiveness of the same types of fitness in different conditions: indoors and outdoors. The participants in the experiment rode a stationary bike and a bicycle, ran on a treadmill and in an open stadium. What happened in the comparison? All subjects performed best when exercising outdoors.
Why was outdoor sports better than indoor sports?
Outdoor sports automatically increase oxygen consumption. Accordingly, the body can work much longer at the right pace and withstand more intense loads. Increased oxygen consumption directly affects the fat burning process: whoever loses weight has a direct road to the park, and not to the gym. In addition, fresh air affects the quality of sleep after exercise, which is important from the point of view of maintaining a stable psycho-emotional state. Natural factors also have an extremely positive effect on the athlete's body: for example, the synthesis of vitamin D, which occurs only under the influence of ultraviolet radiation in the open air. And the body's ability to flexibly respond to changes in weather conditions leads to its general hardening.
Of course, if we are talking about strengthening immunity and recovering from viral pneumonia, then we are talking exclusively about sparing low-intensity physical activity. There can be no talk of any running or cycling. Recreational walking is the easiest way to improve your well-being and tone at the cellular level. The next step is Nordic walking at a moderate pace. Sticks will allow not only to reduce the load on the legs and back, but also to squeeze the maximum out of the workout without harming the weakened body. Let's talk about this in more detail together with the instructor Ekaterina Kaldina .
What is the right way to start so as not to die at the first workout?
Due to the stereotype that Nordic walking is a sport for grandmothers, many, after a long pause or illness, put excessive efforts on the very first lesson. You can't do that categorically. Sticks are deceiving: for all its apparent lightness, Nordic walking is a very intense load. Therefore, you need to enter the training process gradually. Literally 10-15 minutes of the main training stage in the verylow heart rate zone 50-60% of the maximum heart rate. We build it up gradually, adding about 10% in time and intensity per week. After a couple of weeks, you can start alternating the pace: we increase it, then gradually decrease it. And so several times during training.
What else is important to consider for those who have had pneumonia and need to recover? Training can only be started after the permission of the doctor, and according to your individual schedule. Most people, with the slightest increase in physical activity, experience discomfort from the pulmonary system: shortness of breath, loss of strength, general fatigue. It is important to dose the load and have a positive attitude. Do not neglect the warm-up and be sure to control the correct breathing with the diaphragm.
Regular implementation of sets of exercises with sticks in conjunction with other rehabilitation measures will definitely restore lung function and become an excellent prevention of strengthening the immune system and reducing the risk of complications.