Building Endurance and Stamina

Practically everyone can improve their stamina—at any age. At the same time that you walk or run/walk for half an hour, two times a week, you can improve vitality and improve your mental clarity. On each of the weekend workouts, you'll improve endurance by gradually pushing back the distance of a longer walk or run/walk. And you don't have to hurt!.

Don started running when he was 50 years old. Within months, he noticed that at the end of the workday, he wasn't as tired as he had been as a sedentary person. Curious about his limits, Don trained for a marathon, using my gentle beginner program, and finished his first 26 miler within 12 months of having taken his first running steps. While he made a few mistakes during the marathon and experienced tired legs for several weeks after this event, he was hooked on the unique satisfaction and accomplishment bestowed by distance walks and runs. Don will turn 75 this year and is now running a marathon about every month with several friends in their 70's and 80's. He doesn't have any joint issues and has sustained energy all day long to enjoy his busy retirement schedule.

Don's story is similar to accounts I hear from many long distance walkers, every year. By gradually increasing the distance of longer sessions, with liberal rest breaks (see sections below) the muscles, feet, bones and energy systems will adapt, giving you more stamina for everything you want to do in life. The teamwork of mind/body/spirit keeps you going during any long or stress-filled day.

If you're beginning to run, start by inserting a 5-10 second jog, every minute, into your gentle walk. When this feels too easy, increase the jog by 5 seconds and decrease the walk by 5 seconds. Gradually move the ratio to 30 seconds of running and 30 seconds of walking.

1. Increase the long one every other week. A good first goal is to walk or run/walk for an hour by adding 5 more minutes, every other weekend. Do half the current long weekend amount, on the alternate weekend.
    
2. Have two 30 minute “maintenance sessions during the week. These can be done at a very easy pace. After 1-2 months, you may increase this workout gradually to an hour if you are recovering fast, and want to do so.
    
3. Go very slowly for the entire distance. Speed does not help your endurance. Only by increasing the distance of the long one do you improve stamina. Runners should be running at least 2 minutes slower than their current marathon pace, or 3 minutes slower than current 5K pace. Walkers need to walk slowly enough so that they are not huffing and puffing.
    
4. Walkers should take 20-30 second  during longer walks. Every 3-5 minutes, shorten your stride to and move the legs slower. This will allow the walking muscles and tendons to rest. If you need to take 40 or 60 seconds of shuffling should do so. For more information, see my book WALKING.
    
5. Runners should take walk breaks. When increasing the distance of a long workout, insert a one minute gentle walk, according to the pace chart below. For more information, visit www.RunInjuryFree.com or GALLOWAY TRAINING PROGRAMS.
    
6. Be regular! If you don't have time for a workout, just walk slowly for 5 minutes. This minimal amount will help to maintain most of the adaptations. Besides, if you get out there for 5 minutes, you'll often do 10 or 20 minutes.
    

Walk break frequency for runners

9min/mi pace—run 4 minutes/walk 1 minute (4-1)

10 min/mi pace—3-1

11 min/mi pace—2:30-1

12 min/mi pace—2-1

13 min/mi pace—1-1

14 min/mi pace—30 seconds-30 seconds

15 min/mi pace—run 30 seconds-walk 45 seconds

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WHAT'S THE BEST WAY TO BUILD ENDURANCE?

Endurance allows people to work out at a certain intensity or for an extended amount of time (hello, marathon!) [1]. But we can’t simply observe how hard we're breathing after a long run to measure stamina. VO2 max, the highest rate of oxygen the body consumes during exercise, is the most popular measurement of aerobic capacity, although it’s unclear if it’s necessarily the most accurate [2] [3]. Another common clue is an athlete's lactate threshold, the intensity of exercise that corresponds to an abrupt increase in lactate [4]. To improve lactate threshold, Greatist Expert Noam Tamir says tempo runs may do the trick. For some other hints, endurance athletes often have a high proportion of slow twitch muscle fibers, which efficiently use oxygen to produce more fuel [5].

When it comes to running, one of the most popular endurance activities, traditional training recommends the gradual adaption principle — that is, slowly and steadily increasing mileage and speed. There are ways to do this safely to avoid injury, from running on soft surfaces, to getting enough sleep and drinking tons of water. Yet, sticking to the same ol’ training plan may not build endurance all on its own, and dominating that final lap isn’t thanks to any (long) walk in the park.

SUREFIRE STAMINA — YOUR ACTION PLAN

To help bump up that endurance a notch, try these tips. With some smart training and nutrition guidance, that Ironman may totally be within reach!

• Rest up. To go long and hard, athletes need fresh muscles, says Greatest Expert John Mandrola: “Go hard on hard days; go easy on easy days; and never string hard days together without adequate rest.” Feeling fresh can help you go the distance.

• Eat right. When it comes to exercise nutrition, carbs are key, since the body uses glycogen for fuel when the goin’ gets tough [6]. Once glycogen runs out, the body turns to energy from other sources, like fatty acids. For extended cardio sessions, consume 30-60 grams of carbs every hour, depending on body weight. Studies have also found a mix of carbs and protein can enhance endurance performance and reduce muscle damage — win! [7] [8] [9] [10]. Keep in mind, the best mix of carbohydrates, fat and protein varies considerably amongst athletes, says Mandrola. Experiment, experiment, and experiment some more to find the right combination for you.

• HIIT it up. It might sound crazy, but often less really is more. High intensity interval training — quick bouts of intense exercise — can help improve endurance in conjunction with traditional training [11] [12]. Need some ideas? Give a stadium run a try, or hit the track for some speed. Just remember to get plenty of recovery after these workouts — they’re intense!

• Add some strength. When it comes to endurance training, variation is important. Resistance training can strengthen our bones, ligaments, tendons, and muscles — helping improve overall fitness and help with that final sprint to the finish [13]. So mix up aerobic exercise with kettlebells, dumbbell, and body weight exercises to help improve stamina [14] [15] [16]

• Turn on the tunes. Could it be as easy as pumping up the volume? Listening to music has shown to boost endurance performance while walking, so it doesn’t hurt to work out with a little Rihanna or Jay-Z. The mind-body connection is especially strong among endurance athletes, and any pick-me-up can really help when the going gets tough [17].

• Work on what’s weak. People often find their fitness niche and stick to it. Yet Mandrola advises to work on endurance, people should do mix it up: Marathoners should work on speed work, and flat-landers should stomp those hills. Getting to that personal best means working on what’s most challenging.

• Drink beet juice! Yup, it’s science. A recent study found nitrate-rich beets may help increase stamina up to 16 percent by reducing oxygen intake in athletes. (It remains unclear if other nitrate-rich foods produce similar effects [18].) So consider drinking some beet juice along with that bowl of pasta the night before race-day. You never know. Just remember that beet juice can be high in sugar, so use in moderation.

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7 Ways to Boost Your Endurance and Stamina

“When people think of endurance and stamina, all they tend to focus on are cardio activities like running or cycling,” says Will Torres, a New York-based personal trainer and founder of the personal training studio, Willspace. “But that’s only a small part of the equation—you also need to improve your strength.” For example, Torres explains that by building your leg muscles, you’ll be able to propel yourself further in every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he says. So here, Torres gives you seven sneak tactics (ones you’re probably not trying) to boost your endurance and stamina.

1. Combine strength days with cardio days.
It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training. “Most people reserve one day for strength and another day for cardio. Try combining the two instead,” says Torres. “Use a bench press, immediately followed by pull-ups, then run a mile as fast as you can… and repeat.” Another good example: Jump rope for a minute, followed by squats, an overhead press, and finally sit ups. Repeat.

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2. Reduce your amount of rest.
Men typically give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater endurance, be prepared to sacrifice break time. “By the end of your sets, your muscles should be burning—you should be breathing heavily and sweating,” says Torres. “Only take a break if you physically can not continue.” Torres suggests selecting a series of movements like 10 pull-ups, 10 squats, 10 push-ups, 10 sit-ups. Do three rounds of the series back to back, taking as minimal a break as possible.

3. Do fast-paced, high-intensity lifting.
“When you use weights at an extremely rapid pace, it will not only improve your strength, but also carry over to improve your endurance activity,” says Torres. “It’s one of the best ways to ignite your metabolism. When people do an excessive amount of endurance-only training, they actually slow down their metabolism because it starts to eat away at your muscle tissue.”

4. Choose compound movements over isolation.
Compound moves that require using more than one joint—like squats, step-ups, push-ups and pull-ups—will improve your endurance more so than exercises in isolation. “Isolated exercises like bicep curls and leg lifts aren’t going to stimulate you enough to increase your stamina,” he says.

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5. Remember: Routine is the enemy.
Switching up your workout is essential to building endurance and stamina. According to Torres, the human body gets used to a workout after two weeks. So if you’re always running, start doing Muay Thai instead. Or if you’re an avid cyclist, change it up by running stairs. “You need to move the muscles in a different way so that you don’t develop overuse. Plus, it becomes more motivating,” he says. “It’s important to keep the mind guessing.”

6. Go for hybrid exercises.
A squat with an added overhead press (a “thruster”), jumping pull-ups, and lunges with bicep curls are all great hybrids: exercises that take two separate movements and combine them. “The more muscles you can get working in a movement, the more it will stimulate your heart muscles, which in turn improves your stamina.”

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7. Add explosive movements to your workout.
Explosive movements that take a lot of energy challenge your strength, endurance and stamina simultaneously. Once you become more explosive, you’ll notice that you’ll actually start moving faster. Torres says: try adding things like burpees, box jumps, jumping knee tucks and power push-ups to your workout routine.

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3 Exercises to Increase Your Lung Power

Just before you crest a hill or reach the end of a speed interval, your lungs go into overdrive. Your breath becomes shallow and rapid. You think if only you could pull in more air, you could surge up that hill or maintain your pace. But the more your chest heaves, the more you struggle. You may even end up exhausted, bent over, gasping for air.

"Runners think about training their heart and legs, but they rarely think about training their lungs," says Mindy Solkin, owner and head coach of The Running Center in New York City. "A strong respiratory system can improve your running. It's a simple equation: Better breathing equals more oxygen for your muscles, and that equals more endurance."

Just as we strength-train our hamstrings and calves to improve our ability to power over hills, we can tone the muscles used for breathing. "Exercise improves the conditioning of the diaphragm, the muscle that separates the chest from the abdomen, and the intercostal muscles, which lie between the ribs and enable you to inhale and exhale," says Everett Murphy, M.D., a runner and pulmonologist at Olathe Medical Center in Olathe, Kansas. "When you take a breath, 80 percent of the work is done by the diaphragm. If you strengthen your diaphragm, you may improve your endurance and be less likely to become fatigued."

This was backed up by researchers from the Centre for Sports Medicine and Human Performance at Brunel University in England, who recently measured fatigue levels of marathoners' respiratory muscles and leg muscles. They found a direct link — runners whose breathing was the most strained showed the most leg weakness — and concluded in their study that the harder the respiratory muscles had to work, the more the legs would struggle in a race.

The key to preventing lung- and leg-fatigue is breathing more fully. "When you take deeper breaths, you use more air sacs in your lungs, which allows you to take in more oxygen to feed your muscles," says David Ross, M.D., a pulmonologist at UCLA Medical Center. "When I'm running, I concentrate on taking slow and deep breaths to strengthen my diaphragm."

Most runners, says Solkin, are "chest breathers" not "belly breathers." To help her clients see the difference, she has them run a mile at a pace that gets them huffing a bit. Then she has them stop and place one hand on their abdomen and one hand on their chest and watch. The lower hand should move with each breath, while the upper hand should remain relatively still (usually the opposite occurs). "Every time you breathe in, your belly should fill up like a balloon," says Solkin. "And every time you breathe out, that balloon should deflate. When you chest breathe, your shoulders get tense and move up and down. That's wasted energy — energy you should conserve for running."

Chest breathing can be a hard habit to break-especially while you're preoccupied with keeping pace or calculating splits. One way to make the switch easier is to work on belly breathing when you're not running, and the skill will eventually carry over to your running. To make this happen, some elite runners turn to Pilates, a program originally developed as a rehabilitation program for World War I soldiers. Pilates aims to increase flexibility, strengthen the core, and improve breathing. "I try to do Pilates twice a week," says 2004 Olympic marathoner Colleen de Reuck. "It stretches my intercostal muscles and lengthens my spine, which helps my breathing and my running." 

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Understanding Rowing for Fitness

Whether you do it out on a lake or in the comfort of a gym, rowing can actually be a great way to improve your fitness. Like the bench press, rowing is an exercise that works almost all of your major muscle groups and helps strengthen your core as well. If you've ever met someone who rows regularly, you've likely noticed that he has large forearms, strong shoulders and a chiseled back. These are just some of the features that you can enjoy if you use rowing regularly as part of your exercise routine. If you would like to do this, there are a few things that you should understand about rowing and the positive effects that it can have on your body.

How to Row for Fitness

Before you begin rowing, you should work with a trainer or someone equipped with knowledge about it to make sure that you're doing it properly. Rowing involves moving your arms, legs and torso systematically in order to row properly. Without the proper timing, you will likely find rowing to be difficult and you may even hurt yourself by putting too much stress on particular body parts. Rowing requires you to be seated with your legs out in front of you for leverage and your arms holding either oars or a piece of equipment that simulates oars. You then pull back in order to simulate a rowing motion, pressing your legs forward and arching your back as you work your shoulders. From there, you let momentum bring your arms back forward as you bend your legs and get ready for the next repetition.

How Rowing Helps

Because rowing involves the use of so many muscles, you can use it to tone and strengthen all of them. Your shoulders will likely bear the brunt of the pain during rowing and, as a result, likely become the strongest if you use rowing for fitness. However, the muscles in your arms, specifically your forearms, will also become toned by rowing. You can increase the range of motion in your shoulders, hips and back by rowing. And, last but certainly not least, rowing can be used as an aerobic activity. So by going through the rowing motions, you can increase your heart rate, burn calories and over time lose weight. As you can see, there are many benefits that your body will enjoy if you decide to take up rowing for fitness.

Getting Started

If you are using rowing for fitness, you're likely going to do so at the gym. Before you get started, make sure you understand exactly how the rowing machine works in order to prevent injury and maximize your workout. You should also realize that rowing is a rather strenuous exercise, so don't use it everyday and always give your body the time it needs to rest. But when used alongside other forms of cardio, rowing can be a great way to work on your fitness and improve the strength and flexibility of the muscles in your body.

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Attention, Exercise Haters: Everyday Activities Improve Fitness

You don't have to go to the gym to boost your fitness level. Simply walking around the office, taking the stairs instead of the elevator or doing household chores can help, a new study says.

The results suggest so-called incidental physical activities, or activities in your everyday life that are not exercise per se, but get you moving nonetheless, can measurably improve fitness.

In the study, the more time a people spent on incidental physical activities, and the more intense the activity was, the better their cardio respiratory fitness, a measure of their aerobic fitness level.

Most of the benefit was attributed to moderate physical activity, such as brisk walking or climbing stairs, rather than light physical activity, such as cooking or window-shopping, said study researcher Ashlee McGuire, a kinesiology graduate student at Queen's University in Canada.

The researchers estimated a 30-minute increase in moderate physical activity achieved through everyday activities could reduce the risk of cardiovascular disease by 15 percent.

"It's encouraging to know that if we just increase our incidental activity slightly — a little bit more work around the house, or walking down the hall to speak with a co-worker as opposed to sending an email —we can really benefit our health in the long-term," McGuire said.

Unintended exercise

The study, conducted in Canada, involved 135 inactive men and women who carried extra pounds around their belly. Participants wore an accelerometer around their waist for one week to track their movements. The researchers measured their cardiorespiratory fitness with a treadmill test.

None of the participants met government recommended levels of physical activity (which are the same in Canada and America) that advise people to get 150 minutes of moderate-to-vigorous physical activity per week, achieved through bouts of exercise sustained for at least 10 minutes at time.

On average, the participants accumulated about 300 minutes of incidental physical activity, 20 minutes of which were intense enough to be classified as moderate physical activity.

Those whose incidental physical activities were more intense and longer had better cardio respiratory fitness. Moderate physical activity, but not light physical activity, was a predictor of cardio respiratory fitness.

Skip the gym?

The findings counter the idea that, to improve your fitness level, you have to elevate your heart rate to a considerable degree and maintain the activity for at least 10 minutes, the researchers said.

However, this doesn't mean you should skip the gym entirely. If incidental activity can improve your fitness, then structured activity, in which you intend to break a sweat, would be even more beneficial, McGuire told MyHealthNewsDaily.

The article was published in the April issue of the journal Medicine & Science in Sports & Exercise. 

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5 Tips to Quickly Increase Your Metabolism

The best way to lose weight is to increase your metabolism. Your metabolism manages how fast and effectively you expend energy and process food. The higher your metabolism, the more efficiently your body burns calories and the faster your lose weight. Although many factors that affect your metabolic rate, such as age and genetics, are out of your control, there are simple steps you can take to give your metabolism a much needed boost.

1. Eat Well

Eating a well balanced diet of protein, grains, fruits and vegetables is the easiest way to jump-start your metabolism. Consuming healthy foods gives your body the fuel it needs to function properly. You expend a lot of calories digesting and breaking down proteins and complex carbohydrates, which in turn speeds up your metabolism. These foods also aid the formation and development of lean muscle mass. The more muscle mass you have, the faster you burn calories.

2. Eat Small Meals

Instead of eating the traditional three meals a day, try eating five or six smaller meals. Make sure your mini-meals include a portion of some protein and a side of fruit or vegetables. By eating every 3 or 4 hours, you're giving your body a constant supply of food to digest. This helps keep your metabolism going throughout the day.

3. Stay Hydrated

Your body is like an intricate machine and your metabolism is one of its many functions. It needs plenty of water to run at its optimal level. Drinking 8-10 glasses of water every day will keep your metabolic rate up and will help you shed the pounds. Also, studies indicate that drinking cold water, in particular, can temporarily increase your metabolism. Your body needs to exert energy in order to warm the liquid, and this causes a spike in your metabolism.

4. Start a Weight Training Program

Muscle burns more calories than fat. A great way to build muscle and increase your metabolism is to incorporate weight training into your exercise regime. Weight training helps you build muscle by breaking the fiber of existing muscles. In order to rebuild and strengthen those muscles, you have to use up a lot of calories. This in turn boosts your metabolism. Supplement your weight training program with some cardio and the pounds will melt away.

5. Get Plenty of Sleep

A good night's sleep is an essential part to any weight loss program. As you sleep, your body releases melatonin and other growth hormones that help to repair damaged muscle fiber and strengthen your metabolism. If you don't get enough rest, your body's metabolic functions don't work as well as they should. As a result, you can not process carbohydrates as well and your unused energy is stored as fat. Sleep deprivation also leads to the release of a hormone called cortisol which increases your appetite and makes it more difficult for you to lose weight. Therefore, it's important to catch your Z's. Doctors recommend between 7 and 9 hours for the average adult.

By making these small adjustments, you will not only experience a boost in your metabolism, you'll also experience an improvement in your overall health and physical fitness.

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9 Fitness Tips for a Killer Body

DON FLOOD

HOW TO MOVE

Do it in threes
"Any workout has three variables: weights, intensity, and volume," Hood says. To keep your body guessing, focus on one variable per workout: Increase the weight but lower the number of reps one day; lower your standard weight but add a set the next; use your standard weight but do more reps faster on another.

Don't give up on the pullup
Pullups, which strengthen the lats, biceps, middle back, and shoulders, are an effective upper-body exercise. Can't squeeze one out? Hood suggests doing plank pulls: Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.

Row your boat
Before you strength train, spend 10 minutes on a rowing machine to get blood flowing to all the muscles and joints in your body. "It's better than a treadmill or a stationary bike because it engages your upper body and core, not just your legs," Hood says.

Short-circuit your routine
Blast fat with a circuit that includes strength training and cardio: Do a set of push-ups, jump rope for a minute, do a set of squats, jump rope again; continue to alternate strength and cardio. "You're building muscle while keeping your heart rate high," Hood says.

HOW TO MUNCH

Minimize refined carbs
Out: most breads, cookies, chocolate, white rice, nearly every cereal, honey, and anything with corn syrup or sugar. "As soon as you swallow a refined carb, it starts to spike your blood sugar, which produces excess insulin, a hormone that can be responsible for holding on to fat stores," Hood says.

Eat five times a day
That means three meals and two snacks: one between breakfast and lunch, and one between lunch and dinner. "You'll have a steady stream of energy; plus, less food more often isn't as taxing on your digestive system as three big meals," explains Hood, adding that five daily feedings stabilizes your blood sugar, so you won't have crazy mood swings or hunger pangs.

Up your protein
Hood suggests a Zone-inspired diet--a balance of protein, complex carbs, and fat in every meal and snack--to protect against insulin overload. The benefit of high-quality protein, like chicken, turkey, and low-fat Greek yogurt: It contains amino acids, which help muscles recover after workouts. 

Limit your liquids
Ditch juices, vanilla lattes, and sodas--all have unneeded sugar and calories. "You drink for three reasons," Hood says: "If you're thirsty, drink water. If you need stimulation, drink black coffee. If you want to take the edge off, choose a vodka martini or a similar non-mixed, simple drink. In other words, no mojitos." 

Yes, that means diet soda, too
Although the science on the fake sweeteners used in diet sodas is still undecided, Hood is against them. "The sweeteners may elicit an insulin spike or, at the very least, psychologically prepare you for something sweet, but there are no calories to back the signal," he says

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10 Workout Secrets From the Pros

Getting and staying fit can be a challenge. For many of us, it's hard just to get up off the couch. So what's the secret of people who have managed to make exercise a way of life?

1. Be Consistent

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."

2. Follow an Effective Exercise Routine

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• Strength training. Even 20 minutes a day twice a week will help tone the entire body.
• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

3. Set Realistic Goals

"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

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Lung Capacity Test

The lung capacity test will need to be done with either a simple Spirometry lung function test. It measures how much and how quickly you can move air out of your lungs.This test will often be performed by either a Doctor or fitness professional.

Once you have a reading, use the charts to gauge your performance. Aim to repeat the test three times, and use your best score.

Lung volume is the total amount of air that you can breathe out after taking a deep breathe in.

Lung volume usually depends on your age, sex and height - being largest at around 20-25 years.

Men normally have bigger lungs than women and taller people generally have larger lungs than shorter people.

Factors such as fitness and smoking will also effect your scoring.

The fitter you are, especially with aerobic based exercises such as swimming - running - cycling will all help increase your lung volume.

There is not really a lot worse you can do to your body than smoke - the tar deposits in your lungs, reducing the size of your lungs and greatly impairing the function that you need them to perform.

Quiting smoking will help your body to begin the repair process that you have created and over a short amount of time give you greater gains in both lung strength and volume.
 

MEN NORMAL VALUES
AGE Þ HEIGHT ß	18-25	26-35	36-45	46-55	55+
64	580	605	610	575	560
65/67	590	620	615	590	565
68/70	600	630	625	600	575
71/73	610	640	635	610	590
74	620	650	645	620	600

WOMEN NORMAL VALUES
AGE Þ HEIGHT ß	18-30	31-40	41-50	51-60	61+
58	450	455	445	425	405
59/61	460	465	455	435	415
62/64	470	475	460	445	425
65/67	480	485	475	460	440
68	490	495	485	470	445

MEN		WOMEN
EXCELLENT	+60	+60
GOOD	+30 > +59	+25 > +59
AVERAGE	-29 > + 29	-24 > +24
BELOW AV.	-30 > - 69	-25 > -59
POOR	-70 > - 99	-60 > - 84
CHECK	-100	-85

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