BREATH IT ALL IN!
Adaptations to chronic exercise are changes made to the structure and/or function of the body at the cellular, tissue, organ, and systemic levels, in light of long term exercise. In order for positive adaptations to occur, the body's cells, tissue, organ, and systems, must be challenged more than they have been before, according to the stimulus response principle.
As respiratory means "of the lungs", this post will focus on changes to the structure and function of the human lungs, post long term exercise. First, let us fine tune our focus on the two main goals of the lungs - inhaling air and exhaling air, known as air exchange.
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The ultimate functional capacity of the lungs is represented by minute ventilation (L/min). Minute ventilation is the mathematical outcome of multiplying tidal volume (mL or L) by respiratory rate (bpm). Minute ventilation is very important as a representative of respiratory function. It directly determines oxygen delivery, as well as CO2 disposal capacity.
Classic respiratory adaptations to chronic exercise include three major changes for the better: 1) Increased minute ventilation; 2) Increased tidal volume; 3) Decreased respiratory rate. These three positive adaptations are the result of multiple processes improved as a result long term exercise, evermore so chronic aerobic exercise, than chronic anaerobic exercise (weightlifting).
Minute ventilation is defined as the volume of air exchanged (inhaled and exhaled) during one minute (60 seconds). Tidal volume is defined as the volume of air exchanged (inhaled and exhaled) during one cycle of breathing (inhaling and exhaling). Respiratory rate is the number of breaths taken per minute.
Maximal minute ventilation is achieved when tidal volume and respiratory rate are maximized at the same time. The greatest lungs efficiency is the result of the same minute ventilation being achieved by the greatest tidal volume possible, and the lowest respiratory rate possible (see post about physiological capacities). Another way to examine respiratory efficiency is to exchange as much air as possible compared to the maximal volume of air that could have been exchanged.
An untrained person at rest (0% intensity) will have a minute ventilation of about 6 - 8 L/min, while a well aerobically trained person will have a similar minute ventilation at rest of about 6 - 6.5 L/min. We do not expect a huge difference for this physiological measurement at rest, since both the untrained and the well aerobically trained are doing the minimal physiological work required to be alive.
An untrained person at rest (0% intensity) will have a tidal volume of about 500 mL, while a well aerobically trained person will have a resting tidal volume of about 550 mL. An untrained person at rest (0% intensity) will have a respiratory rate of about 12 - 15 bpm, while a well aerobically trained person will have a resting respiratory rate as low as 11 - 14 bpm.
An untrained person will have a minute ventilation (at 100% intensity) of about 145 L/min, while a well aerobically trained person will have a maximal minute ventilation of about 210 L/min. An untrained person will have a maximal tidal volume of about 3,000 mL (3L), while a well aerobically trained person will have a maximal tidal volume of about 4,000 mL (4L). An untrained person will have a maximal respiratory rate of about 48 bpm, while a well aerobically trained person will utilize about 53 bpm (possibly less than their maximal respiratory rate).
Now let us make the exact same comparisons between an untrained person, and a well anaerobically trained person. An untrained person at rest (0% intensity) will have a minute ventilation of about 6 - 8 L/min, while a well anaerobically trained person will have a similar minute ventilation at rest of about 6 - 6.5 L/min. We do not expect a huge difference for this physiological measurement at rest, since both the untrained and the well anaerobically trained are doing the minimal physiological work required to be alive.
An untrained person at rest (0% intensity) will have a tidal volume of about 500 mL, while a well anaerobically trained person will have a resting tidal volume of about 550 mL. An untrained person at rest (0% intensity) will have a respiratory rate of about 12 - 15 bpm, while a well anaerobically trained person will have a resting respiratory rate as low as 11 - 14 bpm.
An untrained person will have a minute ventilation (at 100% intensity) of about 145 L/min, while a well anaerobically trained person will have a maximal minute ventilation of about 153 L/min. An untrained person will have a maximal tidal volume of about 3,000 mL (3L), while a well anaerobically trained person will have a maximal tidal volume of about 3,300 mL (3.3L). An untrained person will have a maximal respiratory rate of about 48 bpm, while a well aerobically trained person will utilize about 46 bpm (possibly less than their maximal respiratory rate).
During maximal weightlifting, the internal and external mechanical resistance/pressure on the heart and lungs might be so great, that attempting to produce the same maximal minute ventilation as during maximal aerobic exercise, could end in disaster. Thus, we see lesser minute ventilations for both untrained and well anaerobically trained during weightlifting.
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