Fitness: Lung power

So you’d like to run a marathon? Swim to compete? Do non-stop aerobics?join a triathlon?

Whatever your sport or athletic aspirations, did you ever stop to think that shoes, gear, diet, technique and coaches’ advice are not the only important must-haves for you to pursue your dreams? Did you ever consider the environment as part of the equation? Well, you should!

Most sports are aerobic activities that depend a lot on lung power. It’s the lungs that empower the athlete to run that last mile, summon the strength for a last finishing kick, or whip up the proverbial second wind. But if the environment is polluted, where will the lungs get their power? Since respiration partly consists of oxygen-rich air that reaches the alveoli that aerate and nourish the lungs, it follows that quality air must be the lungs’ source of oxygen for the lungs to be healthy and to function well. If polluted air is breathed in, the quality of oxygen that goes to the lungs is tainted. In turn, the athlete’s source of power is affected and capability is diminished. One underlying secret in training a good athlete is to ensure that his environment has quality air. The air that we breathe affects us in a quiet but significant way, which is why coaches often advice their athletes to undergo training in pollution-free camps or environments. But the outdoor environment is, again, only half of the picture. What about the air we breathe indoors?

The air we breathe indoors can be from five to 100 times more polluted than the outdoor air. That’s because indoor air usually circulates in a contained environment. Plus, harmful microorganisms that teem in the air just “sit” there—unable to diffuse themselves in a wider, more open space. That is why asthmatics and other people who suffer from a variety of respiratory illnesses get sick at certain times of the year when these harmful microorganisms reproduce more rapidly. The hot, humid days of summer are one such time. It’s the same thing come September or October when pollen is abundant in the air. Other harmful organisms are pet dander, dust mites, fine saw dust, toxic odors or fumes and molds, among others.

So how does one prepare for an intensive sports activity?

1. For starters, practice breathing exercises every morning when you wake up and before you sleep. This clears the air passages and expands your lungs to achieve their full capacity

2. Do warm-ups before you begin to run, jog, work out, swim or bike. You need to “wake up” your muscles before you exert them to avoid injury.

3. Run as early in the day as possible. There      are less environmental pollutants at this time.

4. Avoid areas where you know pollution levels are high. You can’t always assess pollution levels by looking or smelling because some irritants are invisible and odorless. Generally, parks and green areas are better environments for sports activities than industrialized zones or busy streets. Do you workout indoors if you can’t find “healthy” areas to run in.

5. If you experience uncommon fatigue, nausea or tightness in the chest, quit your run or work out as soon as you can. If you suffer from heart disease, asthma, or allergies or some other chronic respiratory problem, don’t run in polluted environments without first getting your doctor’s OK.

6. Never underestimate the reinforcement you can get from vitamin supplements. Antioxidant nutrients vitamin C, E and beta-carotene, which are represent in fruits and vegetables, may help protect cells from damage caused by ozone and other pollutant